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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.
See Full Bio
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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

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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”

Strong,Fitness,,Gym,,Dumbbell,Teamwork,Training, push,up, muscle, weights,Shutterstock

“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

3 Simple Tips to Burn More Fat on Ozempic and Mounjaro

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Christopher Roback
By Christopher RobackApr 23, 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.

Struggling with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

What Are Weight Loss Injections?

These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.

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

How These Medications Work

young man searching for food in fridge at home​Increased Hunger Throughout Your DayShutterstock

The science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

Consider Potential Side Effects

Sick ill Indian woman suffering from period cramps, painful stomach ache on sofa at home room. Girl holding belly, feeling abdominal menstrual pain. Abdominal pain, gastritis, diarrhea, indigestion​Potential Challenges to Watch ForShutterstock

Before starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

Tip #1: Eliminate All Sodas and Sugary Drinks

clink drink Coca Cola glass bottle in hands, sunset, soda, junk

Shutterstock

Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

When your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessSimple Cardio Routines for Weight Loss in 60 DaysShutterstock

No weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

Use Medications as a Starting Point for Lasting Change

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

The true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Remember: It's About Long-Term Success

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024​Why Stopping MattersShutterstock

Weight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

12 High-Protein Foods for Weight Loss That Aren’t Chicken or Protein Shakes

Dani Spies Clean & Delicious
Copyright Clean & Delicious/YouTube
Christopher Roback
By Christopher RobackApr 23, 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.

Struggling to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

Cottage Cheese: The Versatile Protein Base

Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open canned fish. Tin can with smoked salmon fillets.

Shutterstock

Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

Tempeh: Plant-Based Protein with Texture

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".​Probiotic Foods: TempehShutterstock

This fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

Lentils: Protein-Fiber Combo for Lasting Fullness

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,Of​LegumesShutterstock

With 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

Chicken and Turkey Sausage: Lean Protein Made Convenient

Homemade,Sausages,Turkey,chicken,Fried,Frying,Pan​Sheet Pan DinnerShutterstock

Pre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood background​Greek Yogurt: High ProteinShutterstock

This creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.

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

Shrimp: Fast-Cooking Lean Protein

Cook hands cooking big tiger shrimps and frying on wok pan, close up steps recipe on kitchen background​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstock

With 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

Ground Turkey: Versatile Protein for Meal Prep

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

This poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

Hemp Seeds: Small Seeds, Big Protein Impact

Hemp farmer holding Cannabis seeds in hands on farm field outside.Shutterstock

Don't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

Parmesan Cheese: Concentrated Flavor and Protein

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

This aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

Eggs and Egg Whites: The Complete Protein Package

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.Shutterstock

With 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.

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

Ground Venison: Lean Red Meat Alternative

A stainless steel meat grinder that is grinding up fresh venison to make chopped meat. The ground venison is coming out the machine and going into a big glass bowl.

Shutterstock

This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

Last Word

portrait of beautiful young woman eating yogurt at home11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstock

Incorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

She Lost Over 100 Pounds with These Low Carb Costco Meals

Mayra Wendolyne LowCarbLove Low Carb Love
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Leah Suzanne
By Leah SuzanneApr 23, 2025
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If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

Birria

“You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

Chicken Tinga

Chicken Tinga

Instacart

Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

Beef Kabobs

Costco Beef Kabobs

Instacart

Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

Instacart

“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

Caesar Salad

Caesar Salad

Instacart

Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

Egg Bites

\u200bKirkland Signature Sous Vide Egg Bites​Kirkland Signature Sous Vide Egg BitesCopyright Costco

And for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.

So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” 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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