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I Lost 110 Pounds by Walking, Here Is What Really Matters

Here is everything you need to know about walking for weight loss.

Leah Groth
By Leah GrothAug 07, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Thomas DeLauer
Thomas DeLauer/YouTube
Leah Groth
By Leah GrothAug 07, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Fitness & WorkoutsNutrition & Diet

Do you want to walk your way to weight loss? Thomas DeLauer (@ThomasDeLauerOfficial) is a YouTuber with over 3.68 million subscribers who share content about how to improve your life and who lost over 110 pounds by maintaining a healthy diet and walking. In a viral YouTube video, he details how and why getting your steps in is an efficient exercise for weight loss, revealing a bunch of other benefits.

Thomas Claims Walking Was Instrumental in His Weight Loss

Close up - Running shoes runner man tying laces for summer run in forest park. Jogging girl exercise motivation health and fitness exercise.Shutterstock

Thomas admits that his weight loss had a lot to do with improving his eating habits, “because I'm a diet guy.” However, there was also one workout instrumental in shedding well over 100 pounds. “I walked. Doesn't mean I didn't lift, doesn't mean I didn't run. Doesn't mean I didn't do other things. But the large majority of my activity was walking, simply walking,” he says in the video.

He Notes There Are Lots of Benefits

According to Thomas, walking is great for more than just weight loss. “I'm gonna lay out the details of the benefits and why it's so advantageous when it comes down to preserving muscle and things like that,” he says.

Obesity Is on the Rise, According to Science

A man sitting on the bench and looking at the seaShutterstock

Thomas brings up a study proving that obesity is on the rise. “It demonstrated that by the year 2031, out of two people are going to be obese, and one out of every four people are going to be severely obese. That is flipping scary, okay? That is a dangerous path that we are walking towards, no pun intended,” he says.

Another Cohort Study Divided People Into Four Categories

Calgary, Alberta, Canada. Feb 20, 2022. A Person with an Apple Watch Series 7 with a pedometer app on the screen and with a daily ten thousand steps.Shutterstock

He also mentions a large cohort study published in Lancet “that took a look at 15 individualized cohort studies, and it divided people into four simple categories. People that walked about 3,500 steps per day, 5,800 steps per day, 7,800 steps per day, and just shy of 11,000 steps per day,” he says.

People Who Walked More Were Less Likely to Die

Pedestrian blur, crowd of people walking in London city, panoramic view of people crossing the streetShutterstock

“There was a dose-dependent relationship between how much people walked and their all-cause mortality,” he reveals. “People who walked 5,800 steps per day were 40% less likely to die than people who walked 3,500 steps per day. People who walked 7,800 steps per day were 45% less likely to die and less risk of all-cause mortality. People who walked close to 11,000 steps per day had 53% less risk in all causes of mortality compared to the 3,500-step group.”

Lots of Things Can Be “Mitigated” By Moving Your Muscles

Healthy lifestyle concept. Dark-skinned millennial couple doing outdoor sports together, the man and woman walk through a park in autumn, the black girl with braids carries a bottle of water.Shutterstock

This isn't just to scare you. It's to really demonstrate that the simplest thing we can do is just walk from a metabolic side of things. Insulin resistance, all of this can dramatically be mitigated by moving our muscles.

Resistance Training Offers Benefits, Too

Shot of athlete woman exercising on assault air bike.Shutterstock

He adds that strength training is also great for this. “Resistance training definitely has its metabolic benefits when it comes down to improving insulin resistance and improving that,” he adds.

But Walking Contracts Large Muscle in the Body

He notes that “walking is moving some of the largest muscles in our body, our glutes, our quads, our hamstrings, big muscles, and when we move these muscles, something miraculous happens,” he says. “It doesn't just do healthy things for us. The simple contraction of these muscles sucks glucose out of the bloodstream without insulin even being required, meaning that's giving the pancreas a break from having to pump out insulin while the cells in your legs are sucking glucose outta the bloodstream. That same glucose that's floating around the bloodstream potentially causing damage because it's elevated so metabolically.”

Walking Is Also an Easier Workout

Man walking on sunlit trail in autumn forest enjoying peaceful walk in natureShutterstock

Walking is also more realistic. “It's a lot easier to get someone to walk than it is to get them to start resistance training. Start with walking,” he says.

Even Walking 1,000 Extra Steps Will Decrease the Risk of Mortality

Legs on treadmill.physical therapyShutterstock

He adds that another study “demonstrated if you just increase your step count 1000 steps from where you are right now, per day, you have a 12% less risk of mortality, 12% less chance of dying if you take the number of steps you're walking today and increase that by a thousand. Now, there is a caveat. The upper end is like 17,000 after that point. It's a line of diminishing return, but walking also utilizes more fat as a percentage of fuel,” he says.

Walking Can Burn More Fat Than Running

Silhouettes of four young hikers with backpacks are walking in mountains at sunset timeShutterstock

He also addresses the argument that running for 60 minutes will burn more calories and ultimately burn more fat than walking for 60 minutes. “That is true, but as a percentage, walking is going to burn more fat, which is definitely going to count for something huge because you can walk for a long period of time. So that means the longer that you walk at a low intensity, the more fat you are utilizing and less carbohydrates and other fuel you're utilizing. Meaning if you have the time to walk and just casually walk, you're going to burn a lot of fat and only fat and not break up nearly as much muscle,” he points out.

Walking Is Also Muscle Sparing

Couple With Dog Walking Along Coastal PathShutterstock

His next point? “Walking is very muscle sparing. So in the spirit of a thoughtful nod towards all the benefits of resistance training, clearly I resistance train, it's important. But in the spirit of that, how do we preserve that much muscle mass? We need to have a balance of high VO O2 max activity where we're really stressing our cardiorespiratory system and making it stronger.”

RELATED: I Walked 10,000 Steps Every Day for a Month Without Dieting — Here’s What Really Happened

Walking Improves Angiogenesis

Young woman walking on green asphalt road in forestShutterstock

“But the lion's share of our caloric burn should come from simple walking and moving. It's going to be very muscle sparing. It's gonna improve what's called angiogenesis. It's gonna improve it. You get more blood flow into the actual muscle area, making it so that that muscle can activate better and preserve better,” he says.

The Low Intensity Is Also Great for Utilizing Fats

Beach travel - woman walking on sand beach leaving footprints in the sand. Closeup detail of female feet and golden sand on Maui, Hawaii, USA.Shutterstock

“Plus, the lower intensity is really, really, really good when it comes down to utilizing fats, which are going to spare muscle breakdown,” he says.

Make Sure to Replenish Electrolytes

Orange fizzy powder and water glass with copy space. Healthy supplement.Shutterstock

“Something that's very important is that when you're walking, you may not realize, because you're not crazy sweating and things like that, that you are still burning through electrolytes,” he says. He also recommends electrolyte-enhanced water. “If you're going for a walk fasted, maybe you're not eating something. That's what I typically do. I'll just sip on some Element while I'm walking, and it almost feels like I'm drinking something I shouldn't be drinking it. It feels really good. It doesn't have any artificial sweeteners, so it doesn't have any of the nasty stuff. It's just salt, potassium, magnesium, and some stuff that makes it taste a little bit good.”

Walking Is Non-Concussive

Happy couple having romantic walk on beach. Space for textShutterstock

“The next reason is simple. It's non-concussive,” he says. “It does not beat up your joints the way other things do. Do not get me wrong. I love hard things. I sprint a lot. I do intense cardio a lot. I do metcons. I do it all,” he admits, noting that the “bulk” of his active time is just walking, “because if I were spending the bulk of my active time running, I probably wouldn't have the joints that I have now,” he says.

RELATED: 17 Surprising Fat-Blasting Tricks for Women Over 50

Walking Is Great for Your Body

Happy woman with bread on her shoulders laughs front view and sunset in the backgroundShutterstock

In summary, walking is great for your body. “The bottom line with it is you're not beating up your body, It's sustainable, and that really, really counts for something,” he says.

It Is Also More “Natural”

The last piece is it allows you to get the natural other things that need to come into your life,” he says. “Vitamin D, sun exposure, low light gazing, all these things that affect our brain and affect our neurochemistry.”

You Can Multitask

Image of happy young man walking on the street and looking aside while talking by his phone.Shutterstock

“If we are segmenting our workout life and our regular life a bunch, then we don't get that because then we're compartmentalizing,” he says. “We're having to spend all this extra time walking, allowing us to get it all done in one simple place. Go out for a walk. Take your phone calls on a walk. Go out for a walk. Take your dogs for a walk. Go out for a walk. Get some space from your family for a minute if you need it, go for a walk.”

Bottom Line: Walking Offers Lots of Benefits

“Whatever you need to do, you can get your sunlight. You can get your low light gazing, which affects your sleep. You can get the metabolic effect, you can get the fat burning effect, you can get the glucose modulation effect, and you can get the angiogenesis effect that's probably gonna make you stronger in their weight room as well,” he concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

This Mom Lost 100 Pounds in 13 Months by Starting With Just a Daily Walk

Georgia Malbrough georgiabethfitness
Copyright georgiabethfitness/Instagram
Christopher Roback
By Christopher RobackApr 09, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

We've all been there—looking in the mirror and promising ourselves that things will change. For Georgia Malbrough, that moment came on her wedding day when she weighed over 200 pounds and couldn't keep up with her three children. Instead of just making another empty promise, Georgia laced up her shoes and started walking. That first simple step began a journey that would transform her body and her life. Her approachable method might be exactly what you need to finally see results.

Take That First Walk

Sometimes the hardest part is simply beginning. Georgia didn't jump into an intense workout regimen overnight. "I struck my little girl and my baby wore my newborn and I walked about a mile at first and I graduated to 2 miles," Georgia told TODAY. She chose walking because it was accessible and doable with three kids in tow. No fancy equipment, no gym membership—just one foot in front of the other. This simple start was the foundation of her entire transformation.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Focus on Discipline, Not Motivation

Many of us wait for motivation to strike before making changes. Georgia discovered a more sustainable approach. "I had to realize that I was never going to be motivated and that I have to work on my self-discipline and developing our team," she says. By acknowledging that motivation fluctuates, Georgia built habits that carried her through both good days and challenging ones.

Don't Give Up Your Favorite Foods

One of the most refreshing aspects of Georgia's journey is her realistic approach to food. When asked if she eliminated certain foods, Georgia was firm: "No, I cannot live without King cake, pizza, ice cream, gumbo, etcetera, and I refuse to live without it." Instead of banning her favorite Louisiana treats, she practiced moderation and portion control while tracking her caloric intake.

Track What Goes In Your Body

Georgia's approach to nutrition was straightforward. "The first thing you need to do is look at your grocery list track your calories," she advises. This simple practice helped her become more aware of what she was consuming without feeling deprived. By understanding her caloric needs and tracking her intake, Georgia could still enjoy her favorite foods while making progress.

Be Patient With Your Progress

Real, lasting change doesn't happen overnight. "It took a while at first just for me to be consistent and then once the consistency set in, I started seeing results even whenever I didn't look for them," Georgia shares. She didn't pressure herself with unrealistic expectations but instead focused on building consistency and letting the results follow naturally.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Graduate From Walking to Strength Training

Walking was just the beginning. "I gave myself 3 months to be consistent with walking and then I decided I would invest in a gym," Georgia explains. By starting with walking and mastering that habit first, she built the foundation for more challenging exercises. This patient, step-by-step approach allowed her to progress naturally without overwhelming herself. Walking created the platform that made everything else possible.

Learn From Others Around You

You don't need a personal trainer to get started. Georgia found inspiration and education all around her. "I started walking on the treadmill and then just googling the moves that I saw other people doing while also scrolling through Instagram looking at other workouts," she says. By observing others and utilizing free resources, Georgia educated herself about effective exercises.

Remember All Calories Aren't Equal

While Georgia focused on calorie counting, nutrition expert Keri Glassman, MS, RD, CDN, offers an important perspective: "All calories are not equal. 100 calories of jellybeans is not going to be the same as 100 calories of apple slices and peanut butter." Talking to TODAY, Glassman explains that while counting calories worked for Georgia, the nutritional value of those calories matters too, as some foods provide essential nutrients and satisfaction while others might increase cravings.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

Hormones Matter Too

Your body is more complex than simple math. "Hormones play a role in our cravings as well as how we metabolize food," Glassman points out. This understanding can help you make more informed choices about not just how much you eat, but what you eat and when—factors that significantly impact your weight loss journey.

Daily Walks Beat Sporadic Intense Workouts

Both Georgia and Glassman agree that consistency is the true key to success. "Consistency is key when it comes to exercise, and I always just say be consistent with your exercise. It's not about how far or how fast, just to commit to getting moving," Glassman emphasizes. Georgia's daily walking routine proved this point perfectly. She didn't need to run marathons or do extreme workouts—she just needed to show up every day for her walk, rain or shine, motivated or not.

Do It For Yourself

Perhaps the most powerful lesson from Georgia's journey was discovering her own strength. "I honestly never felt more proud of myself. I think this is the first thing I've ever done in my entire life that was just for me," Georgia reflects. While her family certainly benefits from her improved health and energy, the personal accomplishment became a powerful source of pride.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Your First Walk Starts Now

Georgia's advice to those still contemplating change is beautifully simple: "Get up and just take a step forward." That's all it takes to begin—one decision, one walk, one mile at a time. Her journey from those first walks pushing a stroller to losing 100 pounds proves that remarkable transformations don't require remarkable beginnings. They just require you to start walking. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

I Lost 250 Pounds With 5 Simple Walking Tricks

Lacey_Baier23
Copyright laceybaier/Instagram
Alek Korab
By Alek KorabOct 16, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Have you ever felt overwhelmed by complex weight loss routines or extreme diets? You're not alone. Lacey Baier, a nutrition and fitness coach and the voice behind a popular YouTube channel, understands this struggle firsthand. After losing over 250 pounds and maintaining her weight loss, Lacey now shares her "cleanish" approach to health—a balanced, sustainable lifestyle that prioritizes nutrition without sacrificing enjoyment. In this article, she reveals how something as simple as walking can be a game-changer for your weight loss journey and overall health.

The Myth of Hardcore Workouts for Weight Loss

Many people believe that losing weight requires intense gym sessions and grueling cardio workouts. However, Lacey Baier challenges this notion. "While I do love a good heavy, sweaty weightlifting workout, and it's been really helpful for my weight loss journey and my own self-confidence, plain, old, simple, boring walking can be very beneficial as well," she explains in her post. Lacey adds, "Plus, it's also great for your overall health, even if you're not trying to lose weight."

Understanding the Calorie Deficit

Before diving into the benefits of walking, it's crucial to understand the foundation of weight loss. Lacey emphasizes, "If you consume more calories than you burn in a day, you're going to gain weight. In order to lose that weight, you need to burn more calories in a day than you're consuming. And that's called a calorie deficit." This concept, known as a calorie deficit, is key to sustainable weight loss. Lacey recommends aiming for a 500-calorie deficit each day as a good target for losing weight.

The Pitfall of Extreme Dieting

Lacey warns against the common trap of extreme dieting. "The problem that a lot of us have is that we try to overdo it, we restrict too much. And then your body does another problem where you start doing a yo-yo diet and it's just this endless cycle of gaining weight and losing weight because you're not finding a sustainable lifestyle that works for you that you can do forever, that loses the weight and then keeps it off." Instead, Lacey advocates for finding a sustainable lifestyle that works for you long-term.

The Science Behind Walking for Weight Loss

To back up her claims about walking, Lacey cites a 2017 study. "There's a trial published in 2017 where a group of participants were following a calorie deficit diet, and they did this moderate walk five days a week," Lacey explains. The results were impressive: "Just doing that decreased weight, decreased body fat percentage, and lower levels of insulin and cholesterol in the blood. And that all meant that they were also at a lower risk for cardiovascular disease and insulin resistance."

The Mayo Clinic experts support these findings: "Regular brisk walking can help you maintain a healthy weight and lose body fat." They also note additional benefits: "Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes."

Consistency Trumps Intensity

An interesting finding from the study was that participants who walked for longer periods didn't see better results. Lacey elaborates, "Interestingly enough, participants who were walking the four to six hours in a week wound up not having the same good results. And they attributed that to the fact that those who are doing the longer walks were actually less consistent in getting that done every day." This highlights a crucial point: "Moderation and consistency is really the key to weight loss success," Lacey emphasizes.

Practical Walking Goals for Weight Loss

For those who can't commit to 30-minute daily walks, Lacey offers an alternative approach. "If you can't find 30 minutes in a day to consistently walk every day, that's not a problem," she reassures. She then explains, "Interestingly enough, hitting approximately 10,000 steps in a day and then having actual 3,500 of those 10,000 steps being 10 to 15 minutes of actively walking, enhanced long-term weight loss." This means you can achieve significant benefits by incorporating brief, brisk walks throughout your day while maintaining an overall active lifestyle.

The Mayo Clinic experts provide a general goal: "As a general goal, aim for at least 30 minutes of physical activity a day. If you can't set aside that much time, try several short sessions of activity throughout the day. Any amount of activity is better than none at all."

The Added Benefits of Resistance Training

While walking is excellent for weight loss, Lacey also advocates for incorporating resistance training. "Adding in just even 10 minutes of resistance training can have a ton of benefits," she explains. Lacey suggests various forms of resistance training, "whether that's in the form of weight training, bodyweight exercises, resistance band workouts, or even body conditioning workouts like Pilates or yoga." The benefits are numerous: "Those will actually have a really cool benefit of increased metabolism for longer after the events. Not to mention that it's also going to help you improve your muscle mass, your strength, your posture, your overall mood and flexibility and confidence, and just your general overall lifestyle."

Embracing a "Cleanish" Lifestyle

Lacey's approach to weight loss and health is rooted in what she calls a "cleanish" lifestyle. This balanced approach prioritizes healthy habits without extreme restrictions. "It's not a total necessity, but it's a great addition for sure as part of an overall healthy, 'cleanish' lifestyle," Lacey says about resistance training, emphasizing the flexibility of her method.

Proper Walking Technique

To maximize the benefits of walking, it's important to use proper technique. The Mayo Clinic advises: "Your head is up. You're looking forward, not at the ground. Your neck, shoulders, and back are relaxed, not stiffly upright. You're swinging your arms freely with a slight bend in your elbows. A little pumping with your arms is OK."

Getting Started: Essential Gear

Before you begin your walking routine, make sure you have the right equipment. The Mayo Clinic recommends: "Choose shoes with proper arch support, a firm heel, and thick flexible soles to cushion your feet and absorb shock. Wear comfortable, loose-fitting clothes and gear appropriate for all types of weather, such as layers in cooler weather."

Setting Realistic Goals

When starting a walking routine, it's crucial to set achievable goals. The Mayo Clinic suggests: "For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines: Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity."

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

Tracking Your Progress

Monitoring your walking progress can be a great motivator. The Mayo Clinic advises: "Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration."

Staying Motivated

Maintaining motivation is key to a successful walking routine. The Mayo Clinic offers these tips: "Set yourself up for success. Start with a simple goal, such as, 'I'll take a 5- or 10-minute walk during my lunch break.' When your 5- or 10-minute walk becomes a habit, set a new goal, such as, 'I'll walk for 20 minutes after work.'"

RELATED: I Shrunk From Size 22 to 8 With These 15 Tips That Actually Work

Walk Your Way to Better Health

Lacey Baier's insights, supported by expert advice from the Mayo Clinic, reveal that sustainable weight loss doesn't require extreme measures. By incorporating regular walks into your daily routine and potentially adding some resistance training, you can achieve significant health benefits and long-term weight loss success. Remember, consistency and moderation are key. As Lacey suggests, "Go take a walk to get those steps in today," and start your journey towards a healthier, happier you. "Once you take that first step, you're on the way to an important destination — better health," Mayo Clinic says. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

I Lost 110 Pounds by Walking, Here Is What Really Matters

Thomas DeLauer
Thomas DeLauer/YouTube
Leah Groth
By Leah GrothAug 07, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to walk your way to weight loss? Thomas DeLauer (@ThomasDeLauerOfficial) is a YouTuber with over 3.68 million subscribers who share content about how to improve your life and who lost over 110 pounds by maintaining a healthy diet and walking. In a viral YouTube video, he details how and why getting your steps in is an efficient exercise for weight loss, revealing a bunch of other benefits.

Thomas Claims Walking Was Instrumental in His Weight Loss

Close up - Running shoes runner man tying laces for summer run in forest park. Jogging girl exercise motivation health and fitness exercise.Shutterstock

Thomas admits that his weight loss had a lot to do with improving his eating habits, “because I'm a diet guy.” However, there was also one workout instrumental in shedding well over 100 pounds. “I walked. Doesn't mean I didn't lift, doesn't mean I didn't run. Doesn't mean I didn't do other things. But the large majority of my activity was walking, simply walking,” he says in the video.

He Notes There Are Lots of Benefits

According to Thomas, walking is great for more than just weight loss. “I'm gonna lay out the details of the benefits and why it's so advantageous when it comes down to preserving muscle and things like that,” he says.

Obesity Is on the Rise, According to Science

A man sitting on the bench and looking at the seaShutterstock

Thomas brings up a study proving that obesity is on the rise. “It demonstrated that by the year 2031, out of two people are going to be obese, and one out of every four people are going to be severely obese. That is flipping scary, okay? That is a dangerous path that we are walking towards, no pun intended,” he says.

Another Cohort Study Divided People Into Four Categories

Calgary, Alberta, Canada. Feb 20, 2022. A Person with an Apple Watch Series 7 with a pedometer app on the screen and with a daily ten thousand steps.Shutterstock

He also mentions a large cohort study published in Lancet “that took a look at 15 individualized cohort studies, and it divided people into four simple categories. People that walked about 3,500 steps per day, 5,800 steps per day, 7,800 steps per day, and just shy of 11,000 steps per day,” he says.

People Who Walked More Were Less Likely to Die

Pedestrian blur, crowd of people walking in London city, panoramic view of people crossing the streetShutterstock

“There was a dose-dependent relationship between how much people walked and their all-cause mortality,” he reveals. “People who walked 5,800 steps per day were 40% less likely to die than people who walked 3,500 steps per day. People who walked 7,800 steps per day were 45% less likely to die and less risk of all-cause mortality. People who walked close to 11,000 steps per day had 53% less risk in all causes of mortality compared to the 3,500-step group.”

Lots of Things Can Be “Mitigated” By Moving Your Muscles

Healthy lifestyle concept. Dark-skinned millennial couple doing outdoor sports together, the man and woman walk through a park in autumn, the black girl with braids carries a bottle of water.Shutterstock

This isn't just to scare you. It's to really demonstrate that the simplest thing we can do is just walk from a metabolic side of things. Insulin resistance, all of this can dramatically be mitigated by moving our muscles.

Resistance Training Offers Benefits, Too

Shot of athlete woman exercising on assault air bike.Shutterstock

He adds that strength training is also great for this. “Resistance training definitely has its metabolic benefits when it comes down to improving insulin resistance and improving that,” he adds.

But Walking Contracts Large Muscle in the Body

He notes that “walking is moving some of the largest muscles in our body, our glutes, our quads, our hamstrings, big muscles, and when we move these muscles, something miraculous happens,” he says. “It doesn't just do healthy things for us. The simple contraction of these muscles sucks glucose out of the bloodstream without insulin even being required, meaning that's giving the pancreas a break from having to pump out insulin while the cells in your legs are sucking glucose outta the bloodstream. That same glucose that's floating around the bloodstream potentially causing damage because it's elevated so metabolically.”

Walking Is Also an Easier Workout

Man walking on sunlit trail in autumn forest enjoying peaceful walk in natureShutterstock

Walking is also more realistic. “It's a lot easier to get someone to walk than it is to get them to start resistance training. Start with walking,” he says.

Even Walking 1,000 Extra Steps Will Decrease the Risk of Mortality

Legs on treadmill.physical therapyShutterstock

He adds that another study “demonstrated if you just increase your step count 1000 steps from where you are right now, per day, you have a 12% less risk of mortality, 12% less chance of dying if you take the number of steps you're walking today and increase that by a thousand. Now, there is a caveat. The upper end is like 17,000 after that point. It's a line of diminishing return, but walking also utilizes more fat as a percentage of fuel,” he says.

Walking Can Burn More Fat Than Running

Silhouettes of four young hikers with backpacks are walking in mountains at sunset timeShutterstock

He also addresses the argument that running for 60 minutes will burn more calories and ultimately burn more fat than walking for 60 minutes. “That is true, but as a percentage, walking is going to burn more fat, which is definitely going to count for something huge because you can walk for a long period of time. So that means the longer that you walk at a low intensity, the more fat you are utilizing and less carbohydrates and other fuel you're utilizing. Meaning if you have the time to walk and just casually walk, you're going to burn a lot of fat and only fat and not break up nearly as much muscle,” he points out.

Walking Is Also Muscle Sparing

Couple With Dog Walking Along Coastal PathShutterstock

His next point? “Walking is very muscle sparing. So in the spirit of a thoughtful nod towards all the benefits of resistance training, clearly I resistance train, it's important. But in the spirit of that, how do we preserve that much muscle mass? We need to have a balance of high VO O2 max activity where we're really stressing our cardiorespiratory system and making it stronger.”

RELATED: I Walked 10,000 Steps Every Day for a Month Without Dieting — Here’s What Really Happened

Walking Improves Angiogenesis

Young woman walking on green asphalt road in forestShutterstock

“But the lion's share of our caloric burn should come from simple walking and moving. It's going to be very muscle sparing. It's gonna improve what's called angiogenesis. It's gonna improve it. You get more blood flow into the actual muscle area, making it so that that muscle can activate better and preserve better,” he says.

The Low Intensity Is Also Great for Utilizing Fats

Beach travel - woman walking on sand beach leaving footprints in the sand. Closeup detail of female feet and golden sand on Maui, Hawaii, USA.Shutterstock

“Plus, the lower intensity is really, really, really good when it comes down to utilizing fats, which are going to spare muscle breakdown,” he says.

Make Sure to Replenish Electrolytes

Orange fizzy powder and water glass with copy space. Healthy supplement.Shutterstock

“Something that's very important is that when you're walking, you may not realize, because you're not crazy sweating and things like that, that you are still burning through electrolytes,” he says. He also recommends electrolyte-enhanced water. “If you're going for a walk fasted, maybe you're not eating something. That's what I typically do. I'll just sip on some Element while I'm walking, and it almost feels like I'm drinking something I shouldn't be drinking it. It feels really good. It doesn't have any artificial sweeteners, so it doesn't have any of the nasty stuff. It's just salt, potassium, magnesium, and some stuff that makes it taste a little bit good.”

Walking Is Non-Concussive

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“The next reason is simple. It's non-concussive,” he says. “It does not beat up your joints the way other things do. Do not get me wrong. I love hard things. I sprint a lot. I do intense cardio a lot. I do metcons. I do it all,” he admits, noting that the “bulk” of his active time is just walking, “because if I were spending the bulk of my active time running, I probably wouldn't have the joints that I have now,” he says.

RELATED: 17 Surprising Fat-Blasting Tricks for Women Over 50

Walking Is Great for Your Body

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In summary, walking is great for your body. “The bottom line with it is you're not beating up your body, It's sustainable, and that really, really counts for something,” he says.

It Is Also More “Natural”

The last piece is it allows you to get the natural other things that need to come into your life,” he says. “Vitamin D, sun exposure, low light gazing, all these things that affect our brain and affect our neurochemistry.”

You Can Multitask

Image of happy young man walking on the street and looking aside while talking by his phone.Shutterstock

“If we are segmenting our workout life and our regular life a bunch, then we don't get that because then we're compartmentalizing,” he says. “We're having to spend all this extra time walking, allowing us to get it all done in one simple place. Go out for a walk. Take your phone calls on a walk. Go out for a walk. Take your dogs for a walk. Go out for a walk. Get some space from your family for a minute if you need it, go for a walk.”

Bottom Line: Walking Offers Lots of Benefits

“Whatever you need to do, you can get your sunlight. You can get your low light gazing, which affects your sleep. You can get the metabolic effect, you can get the fat burning effect, you can get the glucose modulation effect, and you can get the angiogenesis effect that's probably gonna make you stronger in their weight room as well,” he concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

I Burned 10% of My Body Fat by Walking 10,000 Steps Every Day

Paul Revelia
Paul Revelia/YouTube
Leah Groth
By Leah GrothJul 30, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Do you want to burn body fat without going on a drastic diet or spending hours in the gym daily? Paul Revelia, owner of Pro Physique, is a fitness coach who helps people burn fat and become the fittest versions of themselves. In one of his viral videos, he explains how walking was seriously instrumental in his own body fat loss journey and how you can follow in his footsteps. In the clip, he explains how “when I was trying to lose body fat,” all he did “was walk” and how 10,000 steps a day helped him achieve his goals.

Wear a Fitness Tracker

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“Right here, we're gonna talk about the idea of fat loss and how it relates to getting steps per day. Because we now wear fitness trackers, we now have this accountability that we didn't have before, and it was a game changer for me when I actually started paying attention,” he explains in the video.

He Wanted to Determine How Many Steps Equals a Mile

He explains that he “ran an experiment at the local track” to figure out how many steps actually translate to one mile. He also wanted to figure out exactly what 10,000 steps “look like.”

10,000 Steps Is Generally Considered the Goal

Calgary, Alberta, Canada. Feb 20, 2022. A Person with an Apple Watch Series 7 with a pedometer app on the screen and with a daily ten thousand steps.Shutterstock

He reveals that an FAQ is, “Can you please tell me if you can lose weight walking 10,000 steps?” But first of all, “what is 10,000 steps?” he asks. “I think a lot of us hear this term, you should get 10,000 steps a day, but what does 10,000 steps a day actually look like?”

He Tested It Out at His Local Track

man running in the track. Fit male fitness runner jogging in stadium

So, he went to a local track that was a quarter mile. “Obviously, if it's a quarter mile, it takes four laps to walk a mile. So I decided I'm gonna run the time, and I'm gonna actually count my steps, not use a device. Sometimes, those are a little inaccurate. So, I actually walked multiple times around and counted my steps every time. So how many steps do you think it took to get around a quarter mile or a mile?”

One-Quarter Mile Took 5 Minutes and 440 Steps

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“I was a little surprised,” he confesses. “That entire walk, which took five minutes to get around that quarter mile, took me 440 steps. Now I'm six foot three. Maybe my steps are longer than yours, but I was a little surprised. That means that it's only 1,760 steps for a mile. That means if you're getting 10,000 steps a day, what is that? Seven, eight miles? I mean, that is a significant amount of walking. And I think the idea of you losing weight walking 10,000 steps a day? Hell, yes.”

Walking and Walking for Fat Loss Are Two Different Things

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He explained that he had used walking for all his fat loss in the past. “However, there is a big difference between walking and walking for the purposes of losing body fat,” Paul explains. “Now, when I'm traveling or going on vacation or I just wanna get my steps up so I can enjoy some food, I will do that. However, when I'm trying to get lean, when I'm trying to get shredded, get my body fat down, well below 10%, yes, I use walking.”

When Walking for Fat Loss, He Changes the Intensity

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When he is walking for fat loss, “I'm not walking on a track at a casual pace. No, I changed the intensity of the exercise,” he says, revealing some “methods” to use walking for fat loss.

You Need to Calculate Calories In and Out and Your Metabolic Weight

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First, you need to look at your “calories in, calories out,” he says. Next, you need to understand your “basal metabolic rate,” he adds. “What are your requirements? And then, how much are you burning throughout the day?”

Most of the Calories You Burn Aren’t From Exercise

Underwater,Reflection,Silhouette,Of,A,Girl,Walking,On,The,SeashoreShutterstock

“I think a lot of us assume that most of the calories we burn come in the form of exercise. That is actually a very small portion of that. In fact, I don't count my exercise towards my fat loss calories,” he reveals. “I only count what is typically gonna be my basal metabolic rate or the amount of energy that my body requires just to keep the lights on and keep moving along with the calories that I burn in cardiovascular exercise.”

He Lifts Weights

Fit people standing at barbells before exercise. Horizontal indoors shotShutterstock

His focus at the gym is weightlifting. “When people say there's no way you got that physique just from walking, guys, I've been lifting weights for 30 years. The only thing that really changes when you see me here with a little bit more body fat and here with a little bit less body fat is the body fat. The muscle was there,” he says.

You Look More Muscular When You Shed Body Fat

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“There's this weird thing that happens. You have this illusion. The more body fat you have, the more you don't have as much shape and detail. You actually look more muscular. More people come up to me in the gym when I'm 205 pounds than I'm at 235 pounds. This look is kind of an illusion. I'm not stronger. I don't have more muscle, and yet I look much more muscular, and I look stronger,” he says.

Diet Is Key

High protein food for body builders as meat, fish, dairy, eggs, buckwheat, oatmeal, nuts, bean, pumpkin seed and sunflower seed. Top view.Shutterstock

“That is what bodybuilding is all about. It's about dieting down, getting to very low body fat levels, and keeping as much muscle as possible. So, for the purposes of can you lose weight by walking 10,000 steps, yes. But you can also gain weight walking 10,000 steps a day if your diet is a mess,” he says.

RELATED: 4 Ways I Tightened My Sagging Skin After 50

He Recommends an Online Calculator

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate caloriesShutterstock

He recommends using an online calculator. “I'm gonna let you plug in all the information you need to get an accurate reading for where your calories should be for fat loss, rapid fat loss, muscle building, bulking, whatever it might be. And then you can give yourself a plan,” he says.

If You Overexercise, You Will Overconsume Calories

Nutritional label with focus on calories.Shutterstock

“Although I would love to just tell everyone, ‘Hey if you go walk 10,000 steps a day, you're gonna lose weight,’ what happens when some people exercise more, and the research actually backs this up, is they overconsume calories,” he says. “That's right. If you're not being accountable, well, there is a likelihood that you're going to eat more because you're hungrier. So this tells us that exercise might actually cause an induction of overeating.”

He Made This Mistake When He Was Younger

Rear view to runner in blue t-shirt and black leggings running on bridge. Outdoor exercising on smooth concrete ground on lake bridge. Sun is outlining man bodyShutterstock

He even did that when he was younger and “got as fat as possible,” he admits. “I did end up putting on a lot of body fat through those years. I don't regret it because it was a learning experience, and I went through it. But I can also attest to the fact that sometimes, when you add more food, you actually move more, right? It's called adaptive thermogenesis. It works that way. Some people, they get more food, they get more energy. It all depends on where you're at in your life and your calories and your diet.”

You Can Walk on Incline, Change Intensity, and Change Speed

Couple of Young Happy Travelers Hiking with Backpacks on the Beautiful Rocky Trail at Warm Summer Sunset. Family Travel and Adventure Concept.Shutterstock

“Can you lose weight walking 10,000 steps a day?” He says the answer is yes. “That's seven miles or so of walking per day, which is a significant amount. Now, do I walk 10,000 steps? Perhaps, but what do I do? I change the intensity. I walk on an incline. I speed up on that incline.”

RELATED:I Lost 120 Pounds by Walking. Here Is What I Wish I Knew Before

Whatever Method You Choose, It Boils Down to Diet

Beautiful woman traveler climbs uphill with a dog on a background of mountain views. She is with a backpack and in red clothes.Shutterstock

“Is it better to walk 10,000 steps a day outside on a flat surface? Or is it better to walk 5,000 steps a day on an incline? Maybe it's better to walk 2000 steps, but you're sprinting, right? So, there are different modalities, intensities, and ways to get the same result. But ultimately, it all comes down to that big pie that shows us how many calories we're burning throughout the day, okay?” he says.

You Don’t Need to “Go Hard”

Tired young man runner taking a rest after running hard at the parkShutterstock

“Most of the calories that we're gonna burn are gonna come in the form of non-exercise activity. And a lot of the reasons I love using walking is because it's not a form of cardio that's gonna diminish my non-exercise activity. And this is what I mean by that. A lot of people love to go hard. They love to go hard on their cardio for 15 to 30 minutes, but then they're gas and exhausted the rest of the day. If you've ever done high-intensity sprints, you know what I'm talking about, it wrecks you. That means for the rest of the day, you have less neat or non-exercise activity thermogenesis. So, although you burn more calories in that 15 to 20 to 30-minute session, you burn fewer calories. The other 23 and a half hours a day. Who's the real winner here? Depends on your goals,” he says.

You Don’t Have to Be a “High-Intensity Athlete”

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“If something specific requires you to be a high-intensity athlete, great. I’m not telling you guys 47 years old, lifetime natural, I'm sustaining well below 10% body fat with almost zero effort through walking, hitting my macros, and going to the gym a couple days a week,” he continues.

RELATED:I Got Into the Best Shape of My Life After 50 With These Top Foods

You Can Lose Weight Walking

“So yeah, get your butts to the track, count those steps. I wanna see if it's the same for you. Four me for a quarter mile. So what would that be? So that actually works out almost perfectly to six miles. It's about 10,000, 500 steps for six miles. So 10,000 steps is a six-mile walk. That is not nothing. You can definitely lose weight doing that,” he says. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Coach Reveals 5 Ways She Dropped 100 Pounds

Hilary Carver balancebyhilary
Coach Dropped 100 Pounds After She Stopped Believing These 5 Lies
Copyright balancebyhilary/Instagram
Leah Groth
By Leah GrothMar 11, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you struggling to lose weight? You might need to make some lifestyle shifts, says one weight loss warrior-slash-expert. Hilary Carver is a fat loss coach who lost 100 pounds naturally and helps her clients do the same. In a new post, she reveals a few key things she learned on her journey that can help you lose weight as well. “I lost 100 pounds naturally. Here’s what I learned,” she writes.

She Started Taking Action

Hilary Carver balancebyhilary​Lie Number FiveCopyright balancebyhilary/Instagram

“A decade ago, I stood exactly where you are. I felt stuck in my body. Tired. Frustrated. Overwhelmed by the thought of starting again because, honestly, I wasn’t sure if I could follow through this time. But something shifted. I realized that if I wanted my life to change, I had to stop waiting for the ‘perfect time’ and start taking imperfect action,” she says.

She Lost 100 Pounds with No Crash Diets or Quick Fixes

Hilary Carver balancebyhilary​Lie Number FourCopyright balancebyhilary/Instagram

“Over the next few years, I lost 100 pounds naturally. No crash diets. No quick fixes. I followed the exact framework I teach my clients—and it didn’t just transform my body... it changed my life. Here are the MOST important lessons I learned along the way,” she continued.

You Can’t Outwork a Bad Diet

Hilary Carver balancebyhilary​Overcoming These 5 Lies Helped Her Lose 100 PoundsCopyright balancebyhilary/Instagram

First, she learned that you can’t outwork a bad diet. “For years, I thought I could exercise my way to results without addressing what I was eating. Spoiler: It didn’t work. When I finally learned how to make meal prep & planning simple, track my food without obsessing, and eat in a way that didn’t feel restrictive—everything changed,” she writes.

Mindset is the Real Work

Hilary Carver balancebyhilary​Lie Number OneCopyright balancebyhilary/Instagram

Next, she realized that changing her mindset is the hardest part. “I had to face the excuses, the self-sabotage, and the limiting beliefs that kept me stuck. It wasn’t about motivation—it was about choosing to show up for myself, even on the hard days,” she says.

Your Lifestyle Will Make or Break You

Hilary Carver balancebyhilary​Lie Number TwoCopyright balancebyhilary/Instagram

Lifestyle is also important. “The secret to losing 100 pounds wasn’t in doing more. It was in building small, consistent habits that worked with my life—not against it. These small changes stacked up into a BIG transformation,” she says.

Nobody Is Coming to Save You

Hilary Carver balancebyhilary​Lie Number ThreeCopyright balancebyhilary/Instagram

She also learned that “nobody is coming to save you.” “This one stings, but it’s the truth: If you want the transformation, you have to take accountability. You have to stop blaming your circumstances and start owning your choices. The moment I stopped making excuses, I started making progress.”

It’s Worth It

Hilary Carver balancebyhilary​You Can Become the Person You Want to BeCopyright balancebyhilary/Instagram

“This journey isn’t just about losing weight. It’s about gaining confidence, energy, and control over your life. It’s about becoming the version of you who feels proud when she looks in the mirror,” she concludes. “I know how overwhelming it feels to start, but I also know what’s waiting for you on the other side of your excuses—and it is SO worth it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

116-Pound Ozempic Weight Loss: 7 Key Mistakes

Brittany Ainsworth britts_getting_fit_
She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
Copyright britts_getting_fit_/Instagram
Leah Suzanne
By Leah SuzanneMay 08, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you standing in your own way of losing weight on a GLP-1 weight loss drug? Brittany Ainsworth is a weight loss warrior who has dropped 116 pounds on a weight loss drug. In a new social media post, she reveals a few mistakes people make while on them, which prevent them from losing weight. “7 surefire ways to derail your Ozempic/Mounjaro, GLP-1 journey. Speaking from experience as someone down 116 pounds on one so far.”

Overeating

If you are eating the same amount of food while on a weight loss drug, it will prevent you from dropping pounds. “Relying solely on Ozempic while continuing to overeat with the assumption that the medication will handle everything can seriously stall your progress,” she says.

Skipping Meals

Alternately, if you miss meals, it will have repercussions. “Skipping meals or drastically undereating may seem like a shortcut to faster weight loss, but it can actually slow your metabolism and leave you feeling fatigued and unmotivated,” she says.

Not Exercising

Failing to exercise is another common mistake. “Avoiding regular physical activity limits the overall effectiveness of Ozempic, as exercise plays a crucial role in weight management and metabolic health,” she writes.

Not Following Directions

Make sure to follow directions. “Disregarding our healthcare provider’s instructions—such as skipping doses, missing follow-ups, or adjusting the medication on your own—can lead to poor results and unwanted side effects,” she adds.

Not Eating the Right Food

Not eating healthy food can also derail your progress. “Consuming too many processed or high-sugar foods can overwhelm your body’s ability to regulate blood sugar and diminish the appetite-control benefits of Ozempic,” she says.

Drinking Alcohol

You might want to put down the botte. “Drinking alcohol excessively not only affects blood sugar balance but can also lead to impulsive eating and poor dietary decisions,” she says.

Not Being Patient

The last way to derail your weight loss experience? “Expecting instant results from Ozempic can set you up for disappointment, making it more tempting to quit before the medication has had time to work effectively,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

9 Foods That Trigger the Ozempic Effect Naturally, According to a Nutrition Coach

Dr. Becky Gillaspy
7 Tips for Losing Weight After Age 50
Copyright Dr. Becky Gillaspy/YouTube
Christopher Roback
By Christopher RobackMay 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

In recent years, Ozempic has become one of the most talked-about weight loss solutions on the market. While effective, it comes with a hefty price tag and potential side effects that many find uncomfortable. But what if you could trigger similar weight-loss benefits naturally through your diet? Dr. Becky Gillaspy, with over 24 years of experience teaching college courses from Anatomy to Nutrition and certified as a health and wellness coach, offers a compelling alternative. Read on to discover how specific foods can naturally boost the same hormone that Ozempic mimics—without the injections or side effects.

Understanding How Ozempic Works

Ozempic works by mimicking a naturally occurring hormone in your body called GLP-1 (glucagon-like peptide-1), Dr. Becky explains in her post. "GLP-1 is a hormone naturally produced in your small intestine in response to food intake," she notes. This important hormone helps bring down your blood sugar after meals and increases feelings of fullness. By acting as what scientists call an "agonist," Ozempic essentially tricks your body into thinking there's more GLP-1 present than there actually is.


RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Your Body Already Makes This Weight-Loss Hormone

Eating and drinking image of a young woman eating mixed nuts​Metabolic ImprovementsShutterstock

The good news is that your body naturally produces GLP-1 after you eat, according to Dr. Becky. "Its responsibility is to help bring your blood sugar level back down after the meal and ensure you feel full," she explains. This means you can strategically choose foods that enhance your body's natural GLP-1 production. The hormone offers three key benefits: it triggers a robust insulin response, slows digestion, and increases fullness—all contributing to better blood sugar control and weight management.

Start Your Day With Yogurt

Healthy Greek yogurt bowl with fresh berry​Breakfast Bowls: Berry Yogurt Power BowlShutterstock

Beginning your day with yogurt can naturally boost your GLP-1 levels, Dr. Becky advises. "The prebiotics and probiotics in fermented foods like yogurt can enhance gut health by influencing the gut microbiota, which plays a role in GLP-1 secretion," she says. As a fermented food containing both protein and calcium, yogurt offers a powerful combination for stimulating this important hormone. The protein triggers GLP-1 release as your body metabolizes amino acids, while calcium enhances this process for an even stronger effect.

Choose Your Yogurt Wisely

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietEating Too Little at a Time​Shutterstock

When selecting yogurt at the grocery store, Dr. Becky recommends avoiding low-fat varieties with added sugar. "Added sugar spikes your blood sugar," she cautions. Instead, opt for unsweetened Greek yogurt (higher in protein) or regular yogurt (higher in calcium). Either way, you're getting the benefits of fermentation plus that powerful protein-calcium combination. For flavor without the sugar spike, add berries to your yogurt for natural sweetness and additional health benefits.


RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

Boost Your Breakfast With Berries

Fresh Berries at the Farmers Market​BerriesShutterstock

Adding berries to your morning yogurt doesn't just make it taste better—it actually enhances its GLP-1-boosting effects. "By stirring in some sweetness in the berries, you boost the meal's polyphenol content, giving yourself a third GLP-1 advantage," explains Dr. Becky. Polyphenols are beneficial compounds that give colorful plants their vibrant hues, and they positively influence gut microbiota, supporting GLP-1 production. This is why eating a "rainbow" of foods each day can be so beneficial for your health and weight management goals.

Don't Forget Your Daily Coffee or Tea

Woman drinking coffee in the sun, outdoor in sunlight light, enjoying her morning coffee.​CoffeeShutterstock

Good news for coffee and tea lovers—these beverages contain polyphenols that can help boost GLP-1 production. "Polyphenols are also found in coffee and green tea, so feel free to enjoy a cup or two with your yogurt," Dr. Becky suggests. This means your morning ritual might already be supporting your natural weight management efforts. The polyphenols in these beverages work similarly to those in colorful fruits and vegetables, positively affecting your gut microbiome and enhancing GLP-1 secretion.

Make a Daily Salad Your Secret Weapon

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesChoosing Salad Over Steak​Shutterstock

A daily salad is one of the most powerful tools in your natural GLP-1-boosting arsenal, according to Dr. Becky. "Non-starchy vegetables like leafy greens, cucumbers, onions, peppers, and tomatoes are going to build on your polyphenol intake for the day and also provide fiber," she explains. This fiber not only slows digestion but also feeds beneficial gut bacteria, which produce short-chain fatty acids that stimulate GLP-1 release. Plus, the volume of vegetables physically stretches your stomach, activating receptors that signal fullness to your brain.

Top Your Salad Strategically

Healthy Salad - spinach baby leaves and boiled eggs cut in a half on wooden table.Shutterstock

The toppings you choose for your salad can significantly enhance its GLP-1-boosting power. "Load up your salad with protein and healthy fats such as meat, salmon, cheese, hard-boiled eggs, avocados, nuts, seeds, and an olive oil-based dressing," recommends Dr. Becky. While she's already discussed the benefits of protein for GLP-1 production, healthy fats provide additional advantages. These fats stimulate the secretion of cholecystokinin, a hormone that slows stomach emptying and enhances digestion, keeping you fuller longer.

Design Your Dinner for Sustained Fullness

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​Fundamental 3: Prioritize Whole FoodsShutterstock

To maintain elevated GLP-1 levels throughout the evening, Dr. Becky suggests structuring your dinner around non-starchy vegetables and protein. "Serve a healthy portion of non-starchy vegetables alongside a protein-rich entree like meat, chicken, or fish," she advises. This combination creates a meal that digests slowly, producing a steady blood sugar response that helps you avoid evening snacking. Including healthy cooking fats like butter, avocado oil, or high-quality olive oil adds to the meal's satisfaction factor.

Why Timing Matters for GLP-1 Production

Smart watch on the woman's hand​It's Now Part Of My LifeShutterstock

The timing of your meals can impact your natural GLP-1 production and weight loss results. "Eating too close to bedtime elevates blood sugar and insulin overnight, blocking fat loss," warns Dr. Becky. This means that allowing several hours between your dinner and bedtime can enhance your body's natural fat-burning potential. A well-timed, GLP-1-promoting dinner helps you move comfortably through the evening without the urge to snack, supporting your weight management goals even while you sleep.

The Mediterranean Keto Connection

Food products representing the Mediterranean diet which may improve overall health status​Natural Booster #7: Mediterranean DietShutterstock

Many of the GLP-1-boosting foods highlighted by Dr. Becky come from the Mediterranean Keto approach. "The foods I highlighted in this video are from my Mediterranean Keto Cookbook," she mentions. This eating style emphasizes fermented foods, protein paired with calcium, polyphenol-rich plants, fiber, and healthy fats—all key nutrients for enhancing your body's natural GLP-1 production. By following this approach, you can experience improved hunger satisfaction while potentially achieving similar benefits to GLP-1 medications without the cost or side effects.


RELATED:20 Possible Ozempic Side Effects

Simple Daily Habits for Natural Weight Control

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,food​Track MacrosShutterstock

Dr. Becky recommends incorporating her "0123 strategy" into your daily routine for enhanced weight management. This approach outlines four daily habits that support weight loss naturally, including the daily salad she discussed for GLP-1 production. By focusing on these simple, sustainable practices rather than restrictive dieting, you can create an eating pattern that naturally enhances your body's GLP-1 production. These habits work with your body's natural systems rather than fighting against them, making weight management more comfortable and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 225 Pounds with Mounjaro and Reveals the Truth About GLP-1 Meds

Carolin Tyler RNY carolin_rny
Copyright carolin_rny/Instagram
Christopher Roback
By Christopher RobackMay 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Weight loss journeys rarely follow a straight path. Carolyn (@carolyrny) knows this firsthand, having lost an impressive 225 pounds through a combination of gastric bypass surgery and GLP-1 medication. At 28 years old and standing 5'7", she's transformed from 401.6 pounds to 125 pounds today. "I totally, totally altered my whole life when I had gastric bypass surgery," Carolyn shares. Through her YouTube channel, she documents her health journey to help others facing similar challenges. Discover the unfiltered reality of GLP-1 medications that most doctors won't tell you about.

Your First Steps With GLP-1 Medications

"I started Monjaro back in September of 2022. I had heard about it that summer," Carolyn explains in her post. Her timing proved fortunate: "I was very lucky and downloaded the savings coupon in August of 2022, when the terms and conditions were still allowing people to get the medication when it wasn't covered by insurance at only $25 a month."

Like most patients, she began at the lowest dose. "I started at the lowest dose, 2.5 milligrams, and I was on that dose for just one month. That's the loading dose. It's kind of a way for your body to get adjusted to the medication." For medical supervision, Carolyn chose a virtual option: "I use the Weight Watchers Clinic. I have used them from the start with my GLP-1 medication journey."

Finding Your Ideal Dosage

"I moved up to the five milligram dose. And I was at five milligrams, I wanna say for three or four months," Carolyn shares. Her experience at this level was positive: "I had really, really great results with five milligram. And had it not been for the medication shortages at the time, I think I would have stayed and should have stayed at the five milligram, just because I was losing."

She emphasizes an important principle: "If you're still losing at a good rate, you really shouldn't need to go up in dose." Unfortunately, circumstances forced changes: "Because of the shortages and the mess that that was, I had to move up to the 7.5 dose because that was what was available."

Navigating Medication Shortages and Insurance Hurdles

"The savings card ran out in June of 2023, but I had started sort of stockpiling, and I was only taking the medication every two weeks," Carolyn reveals. The timeline became complicated: "In September of 2023, somehow my insurance covered Monjaro without a prior authorization. And I was able to get a three-month supply."

This didn't last: "The beginning of this year in 2024, I started, you know, I needed a prior authorization for Monjaro. And I ran out of the medication at the end of December." Persistence eventually paid off: "I put in prior authorizations for Monjaro, Saxenda, Trulicity, Ozempic, Wigovi, and they were all denied. I finally was able to get Ozempic."

Later came better news: "ZepBound, which is the same medication as Monjaro, it's just FDA approved for weight loss... I have a prior authorization approval for ZepBound until January of next year, which is great."

Managing Potential Side Effects

"Initially starting out the medication, I experienced headaches and insomnia. Mainly insomnia with the five milligram dose," Carolyn reveals. The sleep disturbances were striking: "I would wake up at like three or four in the morning and feel wide awake. Wide awake. It was the craziest thing." Fortunately, this wasn't permanent: "But I think as I got used to being on the medication, that subsided and I don't experience insomnia anymore."

Other side effects varied by dosage: "I experienced the most amount of nausea on the 7.5 milligram dose. That for some reason, that dosage, I don't know. I just experienced nausea on it to the point where I asked my doctor for Zofran." Looking back, she considers herself fortunate: "I've been very, very lucky with side effects. And I know that's not the case for everyone."

Comparing Different GLP-1 Medications

When it comes to different GLP-1 options, Carolyn has clear preferences. "A lot of people ask me what I thought was more effective or what I liked better, Manjaro or Ozempic. And I preferred Manjaro," she states. She backs this with her understanding of research: "I think the studies show that terzapotide is much more an effective GLP-1 agonist. And I definitely experienced that."

Her experience switching medications wasn't ideal: "When I was on Ozempic for a few months earlier this year, my weight slowly, slowly started to creep up, which was very difficult. And it just felt like I was more inflamed and it felt like I was back in that place of struggling to keep my weight off." The difference was noticeable when she returned to her preferred medication: "Now back on terzapotide, I feel much better and I'm very happy about it to be on ZepBound for the next however long."

Tracking Your Results Realistically

"I started my GLP-1 journey at 230 pounds even. And today I'm sitting at 180. So I've lost a total of 50 pounds," Carolyn shares. She's experienced some fluctuation: "My lowest I've gotten down to is 175. I was 175 back in November of last year when I was taking the 12.5 milligram of Monjaro." Her upcoming wedding influenced recent choices: "I didn't wanna lose more because of my wedding dress."

She reflects on her current state: "I'm very happy here at 180. I think I look really good. I feel really good at this weight." Like many, she considers future goals: "I've always had in my head the number 170 to get down to, and I don't know, 170, 160, I don't know. I'm kind of in that like, do I attempt, do I try, or do I just kind of be happy where I am and focus on getting plastic surgery next year, hopefully."

Combining GLP-1 With Proper Nutrition

"I like to have a protein shake in the morning just to get in a good amount of protein before I start my day," Carolyn explains. She sees clear benefits from this approach: "It's really helped me on my GLP-1 journey because you really wanna focus on protein to build muscle. It helps so, so much, not only with maintaining your muscle mass, but also I've noticed it helps just make sure that I'm full a lot longer."

The strategic focus on protein serves multiple purposes: "By prioritizing protein, I'm less tempted to like grab, you know, sweet treats or things like that that don't always serve me best when I'm trying to lose weight." She emphasizes this nutrient above others: "My GLP-1 journey has been over the past almost two years, and I have really made sure to focus on protein. It's really the most important macronutrient when you're on a GLP-1 journey or a weight loss journey."

Building a Sustainable Exercise Routine

Even with medication, lifestyle changes remain crucial. "I still diet and exercise. I still am very mindful of my diet and I work out. And those things are very important to me," Carolyn emphasizes. She connects this to her broader transformation: "I totally, totally altered my whole life when I had gastric bypass surgery."

The medication doesn't replace these foundational habits: "Those things work hand in hand. It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work. It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work."

Planning for Pregnancy While on GLP-1

Family planning affects medication decisions. "We're getting married, and we are hoping to start having kids in about two or three years," Carolyn shares. This timeline shapes her GLP-1 strategy: "So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there, and then eventually come off of it completely to get pregnant. You can't be on it when you're pregnant."

She's practical about the future: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will." This approach aligns with her understanding of obesity treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that."

Treating Obesity as a Chronic Condition

"My obesity is a chronic illness, and these medications are revolutionary," Carolyn affirms. "They are truly, have changed the game when it comes to treating obesity." She compares this to other health conditions she manages: "I have other chronic illnesses. I have psoriasis that I take an injection for four times a year. I have hypothyroidism that I take medication for every single day."

This perspective shapes her approach to long-term treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that. That doesn't bother me."

She sees GLP-1 medications as valuable additions to surgical options: "Bariatric surgery is still the number one treatment that we have with studies and stuff. You're going to lose the most amount of weight and keep it off with that. But these medications are such great adjunct treatments for people like me who never got down to the weight they wanted to, or who struggled to just stay where they are."

Creating Your Long-Term Maintenance Plan

Long-term planning is essential for sustained success. When asked about staying on medication, Carolyn explains: "Do I plan to stay on it long-term? Like, what are the long-term effects? Do you gain weight back? Statistically, you do gain some weight back if you go off of it, cold turkey, I think, but you're supposed to wean down and wean off of it."

She's already considering her future approach: "My plan, so we're getting married, and we are hoping to start having kids in about two or three years. So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there." She remains flexible about post-pregnancy treatment: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will."

Addressing Access and Stigma Barriers

Broader issues affect many GLP-1 users. "The biggest issue we have is accessibility. Insurance coverage, which I have struggled with, and just being able to get them. There are so many shortages right now," Carolyn points out. She envisions positive change: "I hope that over time, in the next five years, I really hope we see a huge shift in how not only the accessibility, but also the stigma towards people who struggle with obesity and who live in larger bodies and who want help and who want to lose weight or want to be healthier."

This includes changing perceptions: "That that stigma changes from, well, they're just lazy and fat to, no, they have an illness, they have a disease that's preventing them from being compliant with the diet and exercise." Her enthusiasm for these medications is evident: "I'm a huge, huge advocate for these medications."

The Reality Check: GLP-1 Is a Tool, Not Magic

"It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work," Carolyn emphasizes. She draws a parallel to bariatric surgery: "It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work." Beyond physical changes, she values the mental benefits: "It has helped so much with the food noise to the point where I don't feel like I'm obsessing about food or feeling consumed by thoughts of it. It feels very manageable to live my life on a day-to-day basis."

For Carolyn, this psychological relief outweighs even the weight loss: "Honestly, if I never lost another pound, or if I never lost a pound to begin with, I would stay on this medication." Her perspective is both realistic and hopeful: "These medications are revolutionary. They are truly, have changed the game when it comes to treating obesity." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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