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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.

I Lost 20 Pounds with the 12-3-30 “Advanced” Walking Workout

Here is how she uses the popular incline walking method to lose maximum weight.

Leah Groth
By Leah GrothJun 13, 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
Morgan_Green9
Morgan Green/YouTube
Leah Groth
By Leah GrothJun 13, 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
Nutrition & Diet

Do you want to lose weight without having to lift weights or do HIIT workouts? According to endless weight loss influencers and experts, you don’t have to. Morgan Green is an influencer who lost 20 pounds just by walking and incorporating some healthy eating habits into her life. In one viral video, she reveals that the 12-3-30 walking workout was the ultimate game-changer and the catalyst to her weight loss success.

12-3-30 Is Her Main Workout Method

Morgan_Green1Morgan Green/YouTube

“On the regular I do mainly treadmill workouts. I'm a huge, huge 12-3-30 supporter. You may or may not know that by now. Obviously, sometimes I do other workouts. This is just like my main, my go-to, my regular, my routine workout,” she says at the start of the clip.

Well, the 12-30-30 “Advanced”

Morgan_Green7Morgan Green/YouTube

“Now you may be thinking, Morgan, I already know what the 12-3-30 is. It's pretty self-explanatory. No, I've been doing it for a while where I have gotten to a new routine with it, with a little bit of different numbers, little bit of change, and I do what I call, 12-3-30 Advanced. So I've worked up to what I'm gonna show you,” she says.

First, She Grabs Her iPad and Water

Cropped photo of attractive fitness woman sitting in gym and holding bottle of water.Shutterstock

Prior to working out, Morgan prepares. “I must grab my iPad and my water. Here we go. This is my setup,a big full water, iPad, phone,” she says.

[She Likes That the Workout Is Adaptable

Morgan_Green2Morgan Green/YouTube

“I really just love the 12-3-30 so much because you can adjust it however you need to fit your needs simply by the click of a button in so many ways,” she continues. “Like whether you want more or less incline, more or less speed, more or less time. And incline walking is just such a great form of exercise and it actually helped me lose a lot of weight.”

Second, She Queues Up Her Favorite Shows

Morgan_Green11Morgan Green/YouTube

“I love to watch YouTube, watch Keeping Up with the Kardashians, watch whatever I want and it passes the time,” she says. She also explains that she loves a “good walk,” but it’s not realistic to walk outside because she lives in Wisconsin.

Lap One, She Sticks to the OG 12-3-30

Morgan_Green4Morgan Green/YouTube

“How I do my numbers is on a lap by lap basis. So I am just going to explain what each lap entails,” says Morgan. “First I will get started with the regular 12-3-30, so 12 incline and three speed. And that is what I will start with for my lap one. And we will go from there.”

She Starts Alternating Between Increasing the Speed and the Incline by One Increment for the First 6 or So Laps

Morgan_Green5Morgan Green/YouTube

“Basically starting with the second lap, I alternate between increasing the speed and the incline by one increment. So lap one is the regular 12, incline three speed lap two, I increase the speed to 3.1, lap three, I increased the incline at 12.5, lap four, I increased the speed to 3.2, lap five, I increased the incline to 13 lap six, I increased the speed to 3.3. I stay at 13 incline, 3.3 speed until I complete about six and a half laps. It takes me to 1.65 miles and about 31 minutes and 30 seconds,” she says.

Then She Decreases the Incline to 9, and Starts a Cool Down with the Speed at 3.3 But Incline Decreased Every Lap

Woman using incline threadmill in modern gym. Incline threadmills are used to simulate uphill walking or running and deliver additional workout benefits to users.Shutterstock

“Then I decrease the incline to nine, keep the speed the same, I finish out that lap seven from here I start my cool down. So I decrease the incline by one increment every lap. But I keep the speed at 3.3 the whole time until I get closer to four miles. So right before I hit four miles, I end with 4.5 incline and 3.3 speed. Then once I hit four miles, I decrease it to whatever I want for the final, final cool down.”

She Builds and Declines

Morgan_Green16Morgan Green/YouTube

“So basically I start and I build, build, build. And then I have a very long decline and I carry out till four miles. And from there I just really walk slow, take away basically all the incline, take away basically all the speed and just cool it down. And then I'm done,” she says.

RELATED: I Lost 20 Pounds with the 12-3-30 “Advanced” Walking Workout

The 80-Minute Workout Is a “Mental Escape”

Morgan_Green15Morgan Green/YouTube

“It usually takes me around 80 minutes. So this is a long workout, but that's how I like it. It's kind of like a mental escape,” Morgan says.

She Doesn’t Hold Onto the Handles

Morgan_Green17Morgan Green/YouTube

“One thing that is key that I don't do that is challenging when you're first getting used to this workout is I don't hold on to these handles,” she reveals. “When I very first started doing this workout, I did, but as I progress, like you get accustomed to not doing it.”

She Also Doesn’t Stretch much

Young female athlete exercising on treadmill in modern gym, setting up difficulty level.Shutterstock

She also admits that she doesn’t stretch a lot. “I don't do any crazy stretches. I mean I just do some stretches. I should probably get a whole stretching routine. That might be nice,” she says.

You Can Cut the Workout Shorter

Morgan_Green12Morgan Green/YouTube

Morgan also points out that you don’t have to do a full 80 minutes. “if you're having an off day or just need to cut it short for whatever reason, like you can cut it short. You can lessen the speed, you can lessen the incline, you can customize this however you want,” she says.

She Plans on Increasing the Intensity Even More

Morgan_Green3Morgan Green/YouTube

“Maybe in the future I'll even up it more once I'm more in shape. I am just the biggest 12-2-30 supporter and I credit this a lot to losing weight recently. Like a lot, a lot because this is the main workout I would do. And I don't belong to a gym. So because I have a treadmill at home, which I'm so appreciative of, it's perfect for me,” she says.

RELATED:20 Abdominal Fat-Blasting Tips for a Flatter Stomach in 60 Days

Walking on an Incline Burns More Fat Than a Flat Surface

Legs of woman running on treadmillShutterstock

Walking on an incline burns more calories than walking fast or even running on a flat surface, which is why many experts suggest upping your incline. A 2013 study even found that walking on a 2 to 7 percent incline increased heart rate by almost 10 percent when compared with running on a flat surface.

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Nutrition & Diet

I Lost 20 Pounds with the 12-3-30 “Advanced” Walking Workout

Morgan_Green9
Morgan Green/YouTube
Leah Groth
By Leah GrothJun 13, 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
✓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.

Do you want to lose weight without having to lift weights or do HIIT workouts? According to endless weight loss influencers and experts, you don’t have to. Morgan Green is an influencer who lost 20 pounds just by walking and incorporating some healthy eating habits into her life. In one viral video, she reveals that the 12-3-30 walking workout was the ultimate game-changer and the catalyst to her weight loss success.

12-3-30 Is Her Main Workout Method

Morgan_Green1Morgan Green/YouTube

“On the regular I do mainly treadmill workouts. I'm a huge, huge 12-3-30 supporter. You may or may not know that by now. Obviously, sometimes I do other workouts. This is just like my main, my go-to, my regular, my routine workout,” she says at the start of the clip.

Well, the 12-30-30 “Advanced”

Morgan_Green7Morgan Green/YouTube

“Now you may be thinking, Morgan, I already know what the 12-3-30 is. It's pretty self-explanatory. No, I've been doing it for a while where I have gotten to a new routine with it, with a little bit of different numbers, little bit of change, and I do what I call, 12-3-30 Advanced. So I've worked up to what I'm gonna show you,” she says.

First, She Grabs Her iPad and Water

Cropped photo of attractive fitness woman sitting in gym and holding bottle of water.Shutterstock

Prior to working out, Morgan prepares. “I must grab my iPad and my water. Here we go. This is my setup,a big full water, iPad, phone,” she says.

[She Likes That the Workout Is Adaptable

Morgan_Green2Morgan Green/YouTube

“I really just love the 12-3-30 so much because you can adjust it however you need to fit your needs simply by the click of a button in so many ways,” she continues. “Like whether you want more or less incline, more or less speed, more or less time. And incline walking is just such a great form of exercise and it actually helped me lose a lot of weight.”

Second, She Queues Up Her Favorite Shows

Morgan_Green11Morgan Green/YouTube

“I love to watch YouTube, watch Keeping Up with the Kardashians, watch whatever I want and it passes the time,” she says. She also explains that she loves a “good walk,” but it’s not realistic to walk outside because she lives in Wisconsin.

Lap One, She Sticks to the OG 12-3-30

Morgan_Green4Morgan Green/YouTube

“How I do my numbers is on a lap by lap basis. So I am just going to explain what each lap entails,” says Morgan. “First I will get started with the regular 12-3-30, so 12 incline and three speed. And that is what I will start with for my lap one. And we will go from there.”

She Starts Alternating Between Increasing the Speed and the Incline by One Increment for the First 6 or So Laps

Morgan_Green5Morgan Green/YouTube

“Basically starting with the second lap, I alternate between increasing the speed and the incline by one increment. So lap one is the regular 12, incline three speed lap two, I increase the speed to 3.1, lap three, I increased the incline at 12.5, lap four, I increased the speed to 3.2, lap five, I increased the incline to 13 lap six, I increased the speed to 3.3. I stay at 13 incline, 3.3 speed until I complete about six and a half laps. It takes me to 1.65 miles and about 31 minutes and 30 seconds,” she says.

Then She Decreases the Incline to 9, and Starts a Cool Down with the Speed at 3.3 But Incline Decreased Every Lap

Woman using incline threadmill in modern gym. Incline threadmills are used to simulate uphill walking or running and deliver additional workout benefits to users.Shutterstock

“Then I decrease the incline to nine, keep the speed the same, I finish out that lap seven from here I start my cool down. So I decrease the incline by one increment every lap. But I keep the speed at 3.3 the whole time until I get closer to four miles. So right before I hit four miles, I end with 4.5 incline and 3.3 speed. Then once I hit four miles, I decrease it to whatever I want for the final, final cool down.”

She Builds and Declines

Morgan_Green16Morgan Green/YouTube

“So basically I start and I build, build, build. And then I have a very long decline and I carry out till four miles. And from there I just really walk slow, take away basically all the incline, take away basically all the speed and just cool it down. And then I'm done,” she says.

RELATED: I Lost 20 Pounds with the 12-3-30 “Advanced” Walking Workout

The 80-Minute Workout Is a “Mental Escape”

Morgan_Green15Morgan Green/YouTube

“It usually takes me around 80 minutes. So this is a long workout, but that's how I like it. It's kind of like a mental escape,” Morgan says.

She Doesn’t Hold Onto the Handles

Morgan_Green17Morgan Green/YouTube

“One thing that is key that I don't do that is challenging when you're first getting used to this workout is I don't hold on to these handles,” she reveals. “When I very first started doing this workout, I did, but as I progress, like you get accustomed to not doing it.”

She Also Doesn’t Stretch much

Young female athlete exercising on treadmill in modern gym, setting up difficulty level.Shutterstock

She also admits that she doesn’t stretch a lot. “I don't do any crazy stretches. I mean I just do some stretches. I should probably get a whole stretching routine. That might be nice,” she says.

You Can Cut the Workout Shorter

Morgan_Green12Morgan Green/YouTube

Morgan also points out that you don’t have to do a full 80 minutes. “if you're having an off day or just need to cut it short for whatever reason, like you can cut it short. You can lessen the speed, you can lessen the incline, you can customize this however you want,” she says.

She Plans on Increasing the Intensity Even More

Morgan_Green3Morgan Green/YouTube

“Maybe in the future I'll even up it more once I'm more in shape. I am just the biggest 12-2-30 supporter and I credit this a lot to losing weight recently. Like a lot, a lot because this is the main workout I would do. And I don't belong to a gym. So because I have a treadmill at home, which I'm so appreciative of, it's perfect for me,” she says.

RELATED:20 Abdominal Fat-Blasting Tips for a Flatter Stomach in 60 Days

Walking on an Incline Burns More Fat Than a Flat Surface

Legs of woman running on treadmillShutterstock

Walking on an incline burns more calories than walking fast or even running on a flat surface, which is why many experts suggest upping your incline. A 2013 study even found that walking on a 2 to 7 percent incline increased heart rate by almost 10 percent when compared with running on a flat surface.

Fitness & Workouts

Coach's 30-Day Walk Reveals 5 Weight Loss Tips

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Christopher Roback
By Christopher RobackFeb 12, 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


Most of us struggle to find time for exercise or believe we need intense workouts to see results. As a certified nutrition coach who lost over 70 pounds, Nikki Madoch(@NikkiGetsFit) was skeptical about walking's impact on weight loss. "I didn't want to put in the effort to go walk because I just didn't think it was even worth it," she admits. But after committing to daily walks for 30 days, she discovered five game-changing strategies that accelerated her weight loss journey. In just one month of implementing these tricks, she noticed significant changes in her body composition and lost weight as part of her overall program.

The Morning Movement Trick

"I like to do little walks in the morning. It helps me to just start my day," Nikki reveals in her post. She discovered that splitting her morning walks into two sessions – first walking the dogs, then taking a solo walk - helped her accumulate 2,000-3,000 steps before breakfast. "After I walk the dogs each, I will go on a solo walk by myself," she explains, noting how this simple habit set her up for success each day.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

The After-Dinner Fat-Burning Secret

The most surprising discovery was how evening walks affected her body. "If I just like sit there after eating all that food, it just kind of like sits in my stomach," Nikki shares. She found that walking after dinner not only aided digestion but also reduced bloating significantly. "I've noticed this past month I have not felt nearly as bloated as I usually do," she reports, attributing this change directly to her post-dinner walks.

How to Make Evening Walks a Habit

Making the after-dinner walk consistent wasn't always easy. "Today's the first day that it's felt like it's a little bit of a chore to hit 10k," Nikki admits. "I finished dinner and I really didn't want to go out but I wanted to stick to this and stay consistent." Her solution was to focus on the immediate benefits: "It always felt good when I was done and I was always happy that I went and did it."

The Workout Enhancement Method

Rather than replacing her gym sessions, Nikki discovered that walking enhanced her workout results. "Going walking throughout the day, whether it's right when I get home from the gym or like right after dinner, it helps my muscles and my joints," she explains. This combination of regular walks and gym workouts led to better muscle definition: "I've noticed my legs getting smaller, but still muscular. They're just seeming to look more toned."

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

Maximizing Gym Results

Nikki found that walking complemented her gym routine perfectly. "I did look, obviously from the start of my workout is the first thing I did today going to the gym. So I had zero steps and when I was done, I had 900 steps just from walking around and walking in and out and stuff," she shares. This showed her that every movement counts towards the daily goal.

The Stealth Steps Strategy

On busy days, Nikki found creative ways to accumulate steps. "I actually just put my phone in my apron while I was walking around and that helped me to get another 1,000 steps," she shares. She maximized everyday activities by parking further from stores and pacing during daily tasks. "I did go to the store after the gym, which helped me get some steps. I actually parked further and that helped," she notes about making movement a natural part of her routine.

Dealing with Weather Challenges

Bad weather didn't stop her progress. "Today is the first day that it is so cold that I just don't even want to walk outside," Nikki admits. Her solution? "I'm just using my walking pad... I like to do sometimes is kind of just take breaks and do it in intervals. So I'll walk for 30 minutes, sit for 30 minutes, walk for 30 minutes, and then that'll be 6,000 steps that I get."

The Sustainable Sweet Spot

The biggest revelation was about the optimal step count. "I think that honestly 8,000 steps would be just as beneficial," Nikki reflects. She discovered that aiming for a flexible range of 8,000-12,000 steps was more sustainable than strictly targeting 10,000. "I feel like you can kind of be flexible with it throughout the week... as long as you're just incorporating the movement consistently, it really does make a big difference," she explains.

Planning for Success

Success required some strategic thinking. "Today's the first day that I actually have to plan out my steps ahead of time," Nikki shares about a busy day. "I'm probably not going to be able to get my steps after dinner. So right now I'm walking the dogs. I went to the gym this morning and I do have to go to the grocery store so I'm going to park further and try to get some extra steps there." This kind of planning helped her stay consistent even on challenging days.

The Visible Results

After 30 days, the changes were undeniable. "I've noticed the most difference on my body in this past month. And I think it's because of the walking," Nikki shares. Beyond the physical changes, she experienced improved digestion, reduced bloating, and better muscle recovery. "I've been back in weight loss mode and I've lost 12 pounds, but I've noticed the most difference on my body in this past month," she reveals about combining walking with her overall weight loss strategy.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

The Mental Transformation

The benefits went beyond physical changes. "It got to the point after like a week or two where I was like, I can't imagine not doing this. It feels like I've always done these walks," Nikki shares. The daily walks became a form of self-care and stress relief, making the habit even more valuable for overall wellness.

Making It Work Long-Term

"Through this experience I've realized how beneficial walking actually is and how much it can actually change," Nikki concludes. The key to success isn't perfection but consistency. She plans to continue with a flexible approach to daily steps, focusing on making walking a sustainable part of her lifestyle while still challenging herself to move more throughout the day. "I've enjoyed hitting that target every day. It feels accomplishing every night when I finish it," she adds, emphasizing the satisfaction of building a healthy habit that delivers real results. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

I Lost 30 Pounds With This Walking Routine

brianafarnsworthx4
brianafarnsworthx/TikTok
Leah Groth
By Leah GrothAug 04, 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.

Briana Farnsworth (@brianafarnsworthx) is a volleyball player-slash-model-slash-influencer who lost a whopping 30 pounds just by walking. In one viral video she reveals the secret to her walking weight loss success, taking her followers on a walk with her. “People literally don't believe me when I tell them that I changed my body from this to this just by walking alone,” she says in the clip.

She Walks on the Treadmill

@brianafarnsworthx

Replying to @$ I like to implement other workouts everyone now and then but I swear by walks!! #walkingroutine #hotgirlwalks #slimlegs #slimarms #weightloss #modelworkout #modelroutine #modelarms

“Come with me. We're going to go for a little walk and I'm going to show you what I do on the treadmill. Okay?” she continues, heading to the gym and hopping on the treadmill.

She Makes Sure to Hydrate

briana-farnsworth-1brianafarnsworthx/TikTok

Prior to getting her sweat on, Briana fills up her Stanley cup with water. She also brings a pair of headphones so she can watch stuff or listen to music. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

Related: #1 Best Breakfast for Proteins According to Dietitian Who Lost 100 Pounds

She Does Interval Walking on an Incline

Woman using incline threadmill in modern gym. Incline threadmills are used to simulate uphill walking or running and deliver additional workout benefits to users.Shutterstock

Her key to losing weight with walking is doing interval training on an incline. “So my treadmill has this option here, it's called Fat Burner, and I love this one. It alternates between the incline of 1.5 to 4.5, and then I usually keep my speed between 3 and 4,” she explains, adding that if you don’t have that option, you can manually change the incline and speed accordingly.

She Walks for an Hour

briana-farnsworth-3brianafarnsworthx/TikTok

Halfway through her hour-long walking session, she shows her progress. She tries to walk an hour per day.

Be Consistent, She Concludes

briana-farnsworth-5brianafarnsworthx/TikTok

Consistency is key, says Briana. “Try it for one week, one month. Be consistent with it. I try to do it as many days a week as I can and you're going to see results. You just will.”

Why Walking Is a Good Workout

Running shoes - woman tying shoe laces. Closeup of female sport fitness runner getting ready for jogging outdoors on waterfront in late summer or fallShutterstock

The Mayo Clinic explains that walking can help you maintain a healthy weight and lose body fat, prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes. It can also help improve cardiovascular fitness, strengthen your bones and muscles, improve muscle endurance, increase energy levels, improve your mood, cognition, memory and sleep, improve your balance and coordination, strengthen immune system, and reduce stress and tension.

How Many Steps Should You Walk?

Stairs climbing running woman doing run up steps on staircaseShutterstock/Maridav

Most experts agree that 10,000 steps per day is a good goal for weight loss, and science supports it. According to a 2018 Obesity study, people who walked 10,000 steps a day were able to lose weight and keep it off. Studies published in JAMA Neurology and in JAMA Internal Medicine have also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

Related: Shaina Marie Shares the “Standing Abs” Workout Responsible for Her Six-Pack

Benefits of Walking on an Incline

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

Walking on an incline burns more calories than walking fast or even running on a flat surface, which is why many experts suggest upping your incline. A 2013 study even found that walkin on a 2 to 7 percent incline increased heart rate by almost 10 percent when compared with running on a flat surface.

💪🔥Body Booster: If you really want to burn fat and lose weight, don’t just walk 10,000 steps but do it on an incline. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

I’m a Fat Loss Coach and This Is the Cardio Trick I Used to Lose 20 Pounds in 3 Months Without Running

Mahtab Ekay fitbymahtab
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothSep 28, 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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Do you want to lose weight fast without running? Mahtab Ekay is a fat loss coach and social media influencer who lost 20 pounds in 3 months. In a recent Instagram post, she revealed her hack for losing weight fast, which doesn’t involve pounding the pavement. “The cardio trick I used to lose 20 pounds in 3 months without running,” she writes across the Instagram Reel.

You Need to Be in a Calorie Deficit

“I know you want to hear about some secret workout routine. But the truth is, there’s NO special cardio that will ‘cause’ weight loss,” she writes in the post. “If you’re serious about losing weight, start with the one thing that’s key to success: being in a calorie deficit.”

In Fact, 80 Percent of Weight Loss Comes From Nutrition, She Says

Mahtab maintains that diet is the leading factor in weight loss success. “80% of weight loss comes from nutrition. The best thing you can do for the other 20%, in addition to strength training, is walking,” she explains.

Walking Burns 100 Calories in 30 Minutes

“Walking can burn approximately 100 calories in 30 minutes at a moderate pace. By walking consistently, these calories add up over time, contributing to your overall calorie deficit,” she points out. “And that’s exactly what helped me lose 20 pounds in less than three months.”

She recommends keeping track of your steps. “First, check your average daily steps in your phone’s health app. This is your starting point,” she says.

Increase Your Weekly Steps

Then, progress toward a step goal. “Gradually increase your average weekly steps. If you’re currently taking 5,000 steps daily, aim to add 1,000 steps in the next week,” she says.

And, continue. “Keep increasing by 1,000 steps each week until you consistently hit 8,000-12,000 steps per day,” she recommends.

RELATED:10 Foods That I Will Never Eat Again After Losing 120 Pounds

How to Increase Your Daily Steps

She also offers “some easy, quick ways to increase your daily steps.”

  • Take the Stairs: Skip the elevator or escalator for an easy way to add more steps.
  • Park Further Away: Choose a parking spot farther from your destination to get extra steps in.
  • Walk During Breaks: Use your breaks to take short walks and boost your step count.
  • Walk and Talk: Pace around while talking on the phone to stay active.
  • Use the Restroom on Another Floor: Opt for a restroom on a different floor for added steps.
  • Set a Step Goal Reminder: Use a fitness tracker or app to remind you to move.
  • Walk During TV Time: Walk in place or do laps during your favorite shows.
  • Take a Post-Meal Walk: Walk around the neighborhood after meals to aid digestion and add steps.
  • Use a Standing Desk: Stand and move more frequently throughout the day.

Other Benefits of Cardio

“Cardio has many benefits for heart health, overall fitness, and mental well-being. If you enjoy it or are doing it for those reasons, go for it! You just don’t need it to lose your first 10-20lbs,” she concludes.

There Are Lots of Benefits to Walking

Going for a daily walk can be a game changer for your overall health. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

RELATED:Perfect Your Posture in 100 Seconds With This Simple “Titanic” Exercise

Science Has Found a Link Between 10,000 Steps a Day and Weight Loss

Research supports walking for weight loss. According to a 2018 study published in the journal Obesity walking 10,000 steps a day results in weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Stopped Doing These 3 Things and Lost 40 Pounds

Alexandra_alexx.fitt10
alexxandra.fitt/Instagram
Leah Groth
By Leah GrothAug 10, 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 Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

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Online fitness coach Alexandra (@alexx.fitt) has amassed a following on TikTok and Instagram by sharing videos about her weight loss. In her many viral videos, she reveals the simple but effective changes she made to her lifestyle that enabled her to drop the weight fast. In a new Instagram video, she gets specific about the “3 things” she “stopped doing to lose 40 pounds.”

She Stepped Away From the Scale

The first thing Alex did was stop weighing herself, she writes. “Why? The scale was messing with my head, so I threw it off my balcony.”

She Stopped Counting Calories

Alexandra_alexx.fitt11alexxandra.fitt/Instagram

Lots of health experts recommend counting calories, but that didn’t work for Alex. “I stopped counting calories and stuck to a schedule. I ate breakfast at 8 a.m., a snack at 11, lunch at 1, a snack at 3, and dinner at 6. And yeah, your schedule may be different, but if you have 5 minutes to check TikTok or like this post, you have 5 minutes to grab an apple or pick up a protein bar and throw it in your purse,” she writes.

Related: I'm a Dietitian, and These Are 7 Foods You Should Never Eat

She Stopped Doing Workouts She Hated

Alexandra_alexx.fitt12alexxandra.fitt/Instagram

Her third lifestyle change? “I stopped doing the workouts I hated,” she claims. I remember I’d always do 40 minutes on the Stairmaster (it didn’t help me lose weight, only raise my cortisol levels), and on the days I was lazy, I’d skip the gym altogether just because I didn’t want to do cardio. Now, my only cardio is walking.”

Her advice? “Start implementing a routine that makes you happy and works for you, not anyone else,” she concludes the post.

Here’s How She Used Walking for Weight Loss

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As for exercise, in some of her other videos, Alex elaborated on how walking helped with her weight loss. Not only would she walk for 20-30 minutes in the morning, but she would take a short 10-15 minute walk after lunch.

Related: 5 Habits from Fitness Trainer Krissy Cela that Could Change Your Life

Try to Walk 30 to 60 Minutes a Day, Says Another Expert

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“You can do 30-60 minutes all at one time, or you can do a few 10-15 minute bouts of exercise throughout the day. Whatever works for you,” says The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Either way, you are raising your metabolism and teaching your body to burn calories.”

💪🔥Body Booster: Just because experts recommend habits, like counting calories, weighing yourself, or doing specific workouts, doesn’t mean they will work for you. If they don’t, make changes accordingly.

Nutrition & Diet

10 Foods with More Protein and Fewer Calories Than 3 Eggs

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Leah Suzanne
By Leah SuzanneApr 25, 2025
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✓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 struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

Funny,Little,Easter,Egg,Stories,,Hand,Drawn,Faces,With,Expression:9 High-Protein Foods That Beat Eggs for Weight LossShutterstock

“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

chicken fillet on a stone background​Slow Cooker Buffalo ChickenShutterstock

Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Nutritionist Lost 20 Pounds Eating These 10 Foods That Mimic Ozempic

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
Copyright nutritionwith_grace/Instagram
Leah Suzanne
By Leah SuzanneApr 25, 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.

Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

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

1. Avocados

Green ripe avocado top close up view. Texture vegan healthy food background. Diet organic vegetable poster photoShutterstock

Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

Hot buttered jacket baked potatoes close up with steam. baked potatoe​Bonus Tip: Look Out for Hidden CaloriesShutterstock

Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

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Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

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.​Eggs and Egg Whites: The Complete Protein PackageShutterstock

Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

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

5. Oats

A detailed close-up of a heap of rolled oats, showcasing the texture and individual oat flakes. The image focuses on the surface, emphasizing the organic and natural quality of the oatsShutterstock

Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

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She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

Fresh spinach leaves in bowl on rustic wooden table. Top view.​SpinachShutterstock

Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,Black​Stick to Certain ProteinsShutterstock

Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

Salmon with black pepper on plate close up.Shutterstock

Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

10. Berries

Assortment of fresh ripe berries as background, top view​BerriesShutterstock

Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Fitness & Workouts

I Am a Trainer and Swear by These 7 Core Exercises

Mr America Jason Kozma mramericajasonkozma
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Leah Suzanne
By Leah SuzanneApr 24, 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.

Do you ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.Shutterstock

Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

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Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

Asian woman are sit-up with added weight on her more and more trainer are there to help.

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

Young sporty attractive woman doing toning pilates exercise for abs with exercise circle, crunches for abdominal strengthening using pilates magic circle, wearing sportswear at yoga studio or at home

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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.​Target Side Core MusclesShutterstock

Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

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Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

Brunette cheerful young woman in sportswear at abdominal exercise, rollouts. Fit caucasian girl improving body endurance, Happy fitness model at workout, looks air camera toothy smiles.

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

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