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        I Lost 120 Pounds in a Year by Walking. Here’s How Many Steps You Need to Do to Lose. 
    This is how you can maximize fat burn. 
By Leah GrothJul 19, 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.
YouTube/@LouisesJourneyxo
By Leah GrothJul 19, 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.
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Do you want to lose over 100 pounds – one step at a time? Louise (@LouisesJourneyxo) is a weight loss warrior and influencer who lost a whopping 120 pounds and completely transformed her body. In her many viral videos, she details exactly how she did it via natural methods, including changing her approach to diet and exercise. In one of them, she reveals her go-to workout, walking, and offers tips on how to lose weight with the workout. “Today I'm gonna be telling you exactly why walking is one of the best exercises for weight loss and exactly how you can get started in walking, how walking has actually benefited me, and how many steps you should actually get a day to lose weight,” she says.
Walking Is Low Impact, So You Can Do It Longer Than RunningOne reason why “walking is one of the best exercises is because it's a low impact cardio instead of running, which you might not be able to do for a longer period of time, most people can't,” she says. “You can do it for a long time, so you can actually burn more calories than you can run in because you just can't run for that period of time.”
It’s Easy on Your JointsShutterstock
“It's also really good on your joints,” Louise says. “For example, when you are really overweight, you don't wanna be doing jumping movements or anything like that. It puts too much pressure on your joints. You can injure yourself. You can damage your knees.”
It Promotes Heart HealthShutterstock
Other health benefits include cardiovascular. It also “helps improve your cardiovascular health, helps you control diabetes and your cholesterol,” she says.
It’s Easy and ConvenientShutterstock
Another reason walking is great? “It's easy and one of the most convenient exercises to do,” she says. Even if you have kids, you can take them to the park and walk around.
RELATED:4 Simple Truths to Stay Fit in Your 50s
Tip 1: Gradually Increase ActivityShutterstock
Louise recommends starting small and working your way up. She admits that when she was obese and first started, she could only walk for five to 10 minutes. “If you gradually increase your activity, increase the amount of walking you do, you can get there,” she says. “Now I can walk for basically ever. I feel like I can literally walk forever. I don't need to stop. Very rarely do I need to sit down or anything. I can probably do about 20,000 steps about actually feeling tired, which is pretty amazing. And that has been within a year.”
Tip 2: Track Your StepsShutterstock
She also recommends using a fitness tracker. “A few months into my losing weight, I decided to get a Fitbit just to track my steps and actually see how active I am and how many steps I'm getting a day. And that really, really did encourage me to increase my activity and go for walks,” she says.
Tip 3: Don’t Be DiscouragedShutterstock
While most experts recommend walking 10,000 steps a day, don’t be discouraged. However, keep working toward your goal. “Don't be discouraged by thinking that you have to get to 10,000 steps a day because you don't. If you are someone who doesn't even get a thousand steps a day, you can't expect to then aim for 10,000 steps a day. It's just not sustainable. It's not realistic for you. What is important is just increasing your steps by a little bit. So what you can do is you can get a fitness tracker to help you know, track your steps, see how many steps you are getting a day, and then just increase it.”
RELATED:Jillian Michaels Reveals the Secret to Blasting Belly Fat
Tip 4: Aim to Walk DailyShutterstock
“Or you can just aim to go for a walk every single day, and that will really, really help. Any activity, any extra walking or activity, will help you burn calories and help you get into a calorie deficit, which will help you lose weight,” Louise explains. “That's the secret. Just move your body more. So what you can do is just make sure that you're going for a 20 to 30-minute walk at least every single day. If you can't manage a 20 to 30-minute walk, start off with five, 10 minutes, whatever you can do, start off with that and just gradually increase it. If you can't do a 30-minute walk, you can split your walks up into free 10-minute walks a day. You can go for a walk in the morning and then in the afternoon go for a 10-minute walk and then a 10-minute walk in the evening. It does not matter when you go for a walk.”
Tip 5: Walk After a MealShutterstock
“Some people say that you should walk fast or walk after a meal. It doesn't matter. It still burns calories. But walking after you've eaten a meal really does help with digestion. So that is something you might wanna consider,” Louise says. However, “it doesn't matter in terms of burning calories, burning fat,” she adds. “Just move your body and walk.”
Tip 6: Take the StairsShutterstock/siam.pukkato
“Another tip is to just move your body more,” says Louise. For example, take the stairs instead of the elevator. “Park further away. Walk to the shops instead of driving your car. Use your car as little as possible.”
RELATED:10 Best High-Protein Foods for Weight Loss 
Tip 7: Walk When You Are StressedShutterstock
Walking is “a great stress relief” and “helps you manage mental health,” says Louise. If you're stressed, “go for a walk,” she says. “When in doubt, walk.”
Tip 8: Walk with Others or Your PetsShutterstock
Louise also recommends making walking a group activity. “Anyone can go and walk. If you've got a dog, go take them for the most walks they've ever been on in their life. Daily walks every single day. Your dog will love you even more for it, I promise,” she says. “You got kids, take them out to the park, go for walks. Get the whole family healthy.”
Tip 9: Eat in a Calorie DeficitShutterstock
Next, “eat in a calorie deficit, eat healthy, eat balanced,” Louise says. “Don't cut anything out. Moderation is key.”
RELATED:I Dropped 6 Dress Sizes in a Year by Making These Simple Changes 
There Is Evidence Backing Up Her ClaimsShutterstock
There is a lot of scientific evidence supporting Louise’s claims. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and 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. As for walking on an incline, it 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. social media. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
cardiosustainable weight losslose weight fastwalkingweight losssuccess stories & transformationsprotein

        
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        I Lost 120 Pounds in a Year by Walking. Here’s How Many Steps You Need to Do to Lose. 
    
YouTube/@LouisesJourneyxo
By Leah GrothJul 19, 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 lose over 100 pounds – one step at a time? Louise (@LouisesJourneyxo) is a weight loss warrior and influencer who lost a whopping 120 pounds and completely transformed her body. In her many viral videos, she details exactly how she did it via natural methods, including changing her approach to diet and exercise. In one of them, she reveals her go-to workout, walking, and offers tips on how to lose weight with the workout. “Today I'm gonna be telling you exactly why walking is one of the best exercises for weight loss and exactly how you can get started in walking, how walking has actually benefited me, and how many steps you should actually get a day to lose weight,” she says.
Walking Is Low Impact, So You Can Do It Longer Than RunningOne reason why “walking is one of the best exercises is because it's a low impact cardio instead of running, which you might not be able to do for a longer period of time, most people can't,” she says. “You can do it for a long time, so you can actually burn more calories than you can run in because you just can't run for that period of time.”
It’s Easy on Your JointsShutterstock
“It's also really good on your joints,” Louise says. “For example, when you are really overweight, you don't wanna be doing jumping movements or anything like that. It puts too much pressure on your joints. You can injure yourself. You can damage your knees.”
It Promotes Heart HealthShutterstock
Other health benefits include cardiovascular. It also “helps improve your cardiovascular health, helps you control diabetes and your cholesterol,” she says.
It’s Easy and ConvenientShutterstock
Another reason walking is great? “It's easy and one of the most convenient exercises to do,” she says. Even if you have kids, you can take them to the park and walk around.
RELATED:4 Simple Truths to Stay Fit in Your 50s
Tip 1: Gradually Increase ActivityShutterstock
Louise recommends starting small and working your way up. She admits that when she was obese and first started, she could only walk for five to 10 minutes. “If you gradually increase your activity, increase the amount of walking you do, you can get there,” she says. “Now I can walk for basically ever. I feel like I can literally walk forever. I don't need to stop. Very rarely do I need to sit down or anything. I can probably do about 20,000 steps about actually feeling tired, which is pretty amazing. And that has been within a year.”
Tip 2: Track Your StepsShutterstock
She also recommends using a fitness tracker. “A few months into my losing weight, I decided to get a Fitbit just to track my steps and actually see how active I am and how many steps I'm getting a day. And that really, really did encourage me to increase my activity and go for walks,” she says.
Tip 3: Don’t Be DiscouragedShutterstock
While most experts recommend walking 10,000 steps a day, don’t be discouraged. However, keep working toward your goal. “Don't be discouraged by thinking that you have to get to 10,000 steps a day because you don't. If you are someone who doesn't even get a thousand steps a day, you can't expect to then aim for 10,000 steps a day. It's just not sustainable. It's not realistic for you. What is important is just increasing your steps by a little bit. So what you can do is you can get a fitness tracker to help you know, track your steps, see how many steps you are getting a day, and then just increase it.”
RELATED:Jillian Michaels Reveals the Secret to Blasting Belly Fat
Tip 4: Aim to Walk DailyShutterstock
“Or you can just aim to go for a walk every single day, and that will really, really help. Any activity, any extra walking or activity, will help you burn calories and help you get into a calorie deficit, which will help you lose weight,” Louise explains. “That's the secret. Just move your body more. So what you can do is just make sure that you're going for a 20 to 30-minute walk at least every single day. If you can't manage a 20 to 30-minute walk, start off with five, 10 minutes, whatever you can do, start off with that and just gradually increase it. If you can't do a 30-minute walk, you can split your walks up into free 10-minute walks a day. You can go for a walk in the morning and then in the afternoon go for a 10-minute walk and then a 10-minute walk in the evening. It does not matter when you go for a walk.”
Tip 5: Walk After a MealShutterstock
“Some people say that you should walk fast or walk after a meal. It doesn't matter. It still burns calories. But walking after you've eaten a meal really does help with digestion. So that is something you might wanna consider,” Louise says. However, “it doesn't matter in terms of burning calories, burning fat,” she adds. “Just move your body and walk.”
Tip 6: Take the StairsShutterstock/siam.pukkato
“Another tip is to just move your body more,” says Louise. For example, take the stairs instead of the elevator. “Park further away. Walk to the shops instead of driving your car. Use your car as little as possible.”
RELATED:10 Best High-Protein Foods for Weight Loss 
Tip 7: Walk When You Are StressedShutterstock
Walking is “a great stress relief” and “helps you manage mental health,” says Louise. If you're stressed, “go for a walk,” she says. “When in doubt, walk.”
Tip 8: Walk with Others or Your PetsShutterstock
Louise also recommends making walking a group activity. “Anyone can go and walk. If you've got a dog, go take them for the most walks they've ever been on in their life. Daily walks every single day. Your dog will love you even more for it, I promise,” she says. “You got kids, take them out to the park, go for walks. Get the whole family healthy.”
Tip 9: Eat in a Calorie DeficitShutterstock
Next, “eat in a calorie deficit, eat healthy, eat balanced,” Louise says. “Don't cut anything out. Moderation is key.”
RELATED:I Dropped 6 Dress Sizes in a Year by Making These Simple Changes 
There Is Evidence Backing Up Her ClaimsShutterstock
There is a lot of scientific evidence supporting Louise’s claims. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and 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. As for walking on an incline, it 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. social media. 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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        I Lost 120 Pounds by Walking. Here Is What I Wish I Knew Before
    
louisesjourney2.0xo/Instagram
By Leah GrothJul 28, 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.
If you are struggling with getting started on your weight loss journey and don’t know what to do, one weight loss warrior and influencer has the answer: Start walking. Louise (@LouisesJourneyxo) struggled with obesity most of her life before losing a whopping 120 pounds and completely transforming her body. According to her, her weight loss journey was primarily the result of putting one foot in front of the other. In a new viral video, she reveals exactly how she started walking and the hacks she used to maximize weight loss.
Walking Is Her Main Form of Cardio“In today's video, I'm going to be telling you how you can walk the weight off, how you can use walking to lose weight, and I'll be talking about how I use walking throughout my weight loss journey,” she says at the start of the clip. “Walking is my main form of cardio, and I've lost the majority of my weight.”
However, She Does Lift Weights NowShutterstock
“Obviously, disclaimer: I do lift weights now, and I've changed my body composition, but I still use walking as a means of activity and a way to keep fat off and lose fat,” she says.
Walking Is Simple, Effective, Low Effort, Low Impact CardioShutterstock
“Walking is the most simple but effective exercise anyone can do,” she continues. It is also a “low effort, low impact cardio,” and you can make several tweaks so you don’t plateau.
Walking Increases Your Daily ExpenditureShutterstock
One of the reasons why “walking is literally an amazing exercise” is that “it increases your daily energy expenditure,” Louise explains. “The more you move, the more you walk around, and you’re burning calories. The good thing about walking is that it's low impact, low effort really; you don't really have to exert too much energy, and most people can do it. It burns calories and increases your daily energy expenditure, which is the amount of energy you basically spend every single day. To lose weight, you need to have a calorie deficit. And obviously, you do that by eating less and moving more.”
She Started by Walking on a TreadmillShutterstock
She reveals that when she started her weight loss journey, she simply walked on the treadmill. “Obviously, I didn't need to walk on the treadmill, so I'm not saying that you have to start off on the treadmill, but you know, on days where it's rainy and wet, you can go to the gym and go on the treadmill. If you've got a treadmill at home or even just walking around the house a lot more, just getting up and moving will increase your calories burn. So you can start off with that.”
She Did Interval Training
See on Instagram
She also reveals that she did interval training, walking on no incline and then inclining to the max, “then just decline it a bit and just put it on a slight incline,” she says. “Or if you're just starting out you don't even need to incline it, just walk on the treadmill. “I'd just keep doing that until I did 20 minutes, and then each time I went to the gym,” she says.
She Started Walking Longer on InclineShutterstock
“I did that five days a week Monday to Friday and each time I went I was able to walk a little bit longer each time on the incline until I eventually got to a point where I was walking on the incline fully basically for 20 minutes straight,” she says. “Which was obviously an amazing achievement because I couldn't walk on there for a couple of minutes at first.”
RELATED: Lose 20 Pounds in 60 Days with Intermittent Fasting
You Can Also Start with a Slight InclineShutterstock
“Obviously if you can't incline it all the way to the top, just do a half incline or just a slight incline and then gradually progressively overload by increasing the amount of time that you walk on the incline. And I think that's a good place to start with walking on the treadmill,” she says.
Aim for 30 Minutes of Walking a Day“Another good place to start is by just getting out and doing a 30-minute walk a day. So if you are already pretty active, you walk about a bit then, and you are already basically doing 30-minute walks, just either add on another 30-minute walk or increase the time by another like 20, 30 minutes,” she says.
You Can Break the 30 Minutes Up
See on Instagram
If you can't do 30 minutes all at once, she recommends breaking up your walks throughout the day. “You could do 10 minutes, 15 minutes, whatever extra activity you do on top of what you were doing before is gonna burn extra calories which will help you get into the calorie deficit, and it's improving your fitness and over time you'll be able to increase the amount of walking and steps that you do,” she says.
Use a Step TrackerShutterstock
“Another way to include walking in your weight journey will be to get a step tracker. You don't necessarily have to get a step tracker because if you've got a smartphone, most of them basically have a step tracker, and if you have a look on there, you can see how many steps a day you are averaging,” she says.
Keep Increasing Your Steps
See on Instagram
Once you have your step count, she recommends increasing it daily by a few thousand and working your way up. “Obviously, 10,000 is recommended like it's a general kind of amount, it is recommended to get that, but you can't just expect yourself to make a big jump,” she maintains. “The best way to go about walking for weight loss is to just gradually increase those steps. So even if that is 1000, 2000 extra steps and in focus on that for, I would say, three to four weeks or each month basically, then you can reevaluate it each month and increase your steps as you go.”
A Fitbit Helped Motivate Her to Walk MoreShutterstock
She explained that she had invested in a Fitbit at first and now uses an Apple Watch. “What I did was I got the Fitbit, and I started going out for more walks, and what I found really good with the Fitbit is, or any kind of step tracker is that it's really motivating to see how many steps you'll get in. Sometimes we don't really realize how inactive we are, how much we haven't moved that day,” she says.
She Eventually Increased Her Daily Goal to 12,000 StepsShutterstock
She admits she set her daily goal at 8,000 steps because “if I set it too high and I wasn't able to reach it, it would make me feel like I failed,” she says. Eventually, she increased it to 10,000, “and then after a few months, I even increased it to 12,000.”
RELATED: Top 17 Superfoods You Should Eat Every Day to Protect Your Heart
After You Hit 12,000 Steps, Focus on Adding InclineShutterstock
“I feel like once you reach like 12,000 steps, you don't necessarily have to set a goal to get like 15,000 steps every single day. Kind of set it at a basic goal, and if you get more, you get more,” she continues. “But the way you can kind of increase after that is you can walk on an incline. So you can start doing treadmill walking, or you can go for, like, I like to go for hikes where it is quite hilly. So then that's not just like walking on a flat surface, so you end up burning more calories and using more energy by walking on the hills.”
Here Are Other Ways to Make Walking Harder and More EffectiveShutterstock
What are other ways you can upgrade your walking workout? “You can speed up your walking; you can carry a bag with heavy stuff in it that is obviously going to progressively overload,” she says. You can also go for longer walks or increase the amount of time that you walk.
Walking Is Great for Mental HealthShutterstock
“I literally make sure I go for a walk every single day, and it is good for my mental health as well,” she says. “I really enjoy that time. It's like my own time to just either put my headphones in or I'll just go out and walk just and listen to the nature, the birds chirping and that it just is really good to clear your mind and for your mental health you can take a friend with you, grab a coffee, go for a walk.”
RELATED: 9 Reasons Why Aren’t You Losing Weight on Ozempic, According to Doctor
Diet Needs to Be in Check ToShutterstock
While you “obviously” need to focus on the diet side, when it comes to exercise, “instead of trying to get a crazy workout program to start off with or a lifting program or anything like that, the first step will be to get out and go for more walks, increase your steps and slow and steady increasing and eventually you'll get to a point where it is just normal for you to be active,” she says.
It’s a “Depressing Feeling” When She Isn’t ActiveShutterstock
“It’s a depressing feeling when I've not been as active,” she claims. “My head feels so much clearer and at peace, and I feel a lot more positive, and I've gone out for a walk, so it's just beneficial all around, basically."
RELATED: 15 Signs You’re Eating Too Many Calories
Even If You Are Obese, Walking Is a Great Way to Start Losing WeightBottom line? “Walking is the simplest way to at least start” your weight loss journey before adding in other cardio and weight lifting. “If you are looking for somewhere to start, that's simple, that's easy, that's not gonna put strain on your body, especially if you're obese because if you are obese you've got a lot more pressure on your joints, you don't wanna be doing any jumping or anything that's like gonna give you an injury because obviously if you get injured and you're obese and you, you become even less active, it's a lot harder to lose weight,” she notes. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Fitness & Workouts
        Here’s How to Drop 1 Pound Per Week With Walking, Says Camila Cabello’s Trainer
    
Jenna Willis/Facebook
By Leah GrothSep 08, 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
✓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.
You don’t have to hit the gym in order to lose weight. In fact, all you need is a pair of sneakers and a treadmill, sidewalk, or trail. “Walking is one of the easiest forms of exercise to add to your daily routine, offering many benefits both mentally and physically,” celebrity fitness trainer and health and wellness expert Jenna Willis tells Body Network. The Los Angeles-based fitness expert, whose clients include Camila Cabello and Lala Kent, reveals a few ways to maximize your weight loss via walking and dropping up to one pound per week in the process. 
You Can Burn 150 Calories by Walking for 30 Minutes Per Day
Shutterstock
Willis maintains that there is science backing up the weight loss benefits of walking. “Studies show if you add just 30 minutes of brisk walking to your daily routine, you could burn approximately 150 more calories a day,” she says. 
Walking Is Also a “Gateway Drug” to More Exercise
Shutterstock
She also maintains that walking is the greatest "gateway drug" to more exercise and building healthy lifestyle habits, “taking your fitness journey to the next level,” she says. “Carving out time for walks allows you to realize you also have time for workouts!”
Related: 12 Surefire Ways to Lose Abdominal Fat, Say Experts
Aim for a Heart Rate of 60 BPM
Shutterstock
In order to maximize weight loss, wear a heart rate monitor. “I recommend getting your heart rate up to 60% of your maximum heart rate. To get a target heart rate for walking, simply subtract your age from 220 and multiply that by 60% or 0.60,” she says. 
 Incline
Shutterstock
If you really want to feel the burn, “adding an incline to your walk will help burn more calories,” says Willis. “Even just a 1 percent incline burns roughly 12 percent more calories,” she reveals. “There are 3,500 calories in one pound, so that's a lot of steps to take in one day (approximately 70,000). But, taking that walk on an incline makes you MUCH MORE likely to shed the weight with a diet that supports your goals.”
Related: 15 Quick Ways to Lose Body Fat Percentage in a Week
There Are Other Health Benefits of Walking
Shutterstock
Weight loss isn’t the only health perk of walking. 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.
💪🔥Body Booster: Next time you are walking on a treadmill, try adding an incline – even just 1 percent – and maximize your burn. 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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Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
We've all been there – struggling to find an exercise routine that actually works while watching the scale refuse to budge. Kathleen Hart, Mindset & Weight Loss Coach, knows this challenge all too well. After losing 55 pounds three separate times and keeping it off for over 3 years, Kathleen has built a following of nearly 100,000 subscribers on her YouTube channel lil Piece of Hart by sharing practical, sustainable weight loss strategies. Her secret weapon? Walking 10,000 steps daily – a simple habit that helped her drop from 200 pounds to 138. Read on to discover how this accessible exercise can transform your body and mindset without complicated workout routines.

            
                The 10,000 Step Secret
            
            
        Walking might seem too simple to be effective, but Kathleen swears it's "probably the best exercise you can do for weight loss." She explains that getting her steps in every day was "literally the exact key" to how she lost over 55 pounds three times. The beauty of walking, Kathleen points out, is that unlike other exercises, it "does not feel like exercise" – it's enjoyable and incredibly beneficial for your body. Her personal sweet spot? "I aim to get about 10,000 steps every day and I feel like that is my sweet spot," Kathleen shares.

            
                Perfect for Exercise-Haters
            
            
        
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If traditional workouts make you cringe, you're not alone. "I hate exercising. There you go, I said it," Kathleen confesses. She doesn't enjoy home workout videos or going to the gym. Yet walking provides a perfect alternative because it's fun and doesn't feel like a chore. Kathleen tried following online workout programs but couldn't stick with them, whereas walking became something she genuinely looks forward to daily.

            
                Anyone Can Do It
            
            
        
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One major advantage of walking is its accessibility. "Anyone can do it, all ages, and it is a low impact workout," Kathleen emphasizes. You won't put stress on your joints or knees while still burning calories. Since most people can walk for long distances and periods, it's an exercise option that doesn't require special skills or equipment. Kathleen recommends this approach especially for those who think they can only walk for a few minutes – just aim to add slightly more time each day.

            
                Belly Fat Buster
            
            
        
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Looking to target stubborn belly fat? Walking might be your answer. "Walking can reduce belly fat because regular walking can help your body's response to insulin, which is where you hold your belly fat," Kathleen shares from personal experience. Plus, it boosts your metabolism, which helps with overall weight loss. While spot reduction isn't generally possible, improving insulin sensitivity through regular walking can significantly impact how your body stores fat around your midsection.

            
                Mental Health Benefits
            
            
        
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Physical transformation isn't the only benefit of daily walks. "Walking is awesome for your mental health," Kathleen stresses. It modifies your nervous system and can actually decrease feelings of anger and stress hormone production. Taking time for yourself during walks provides valuable "me time" that many of us overlook. Kathleen believes mindset is just as important as exercise and nutrition in your weight loss journey, making walking a powerful tool for both physical and mental wellness.

            
                Health Beyond Weight Loss
            
            
        
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The benefits of walking extend far beyond just losing pounds. Kathleen explains that regular walking "has the power to lower your blood sugar," reducing your overall diabetes risk. It also helps lower blood pressure and aids in healthy digestion. Additionally, walking strengthens your bones and muscles by maintaining range of motion and improving blood flow. For Kathleen, these health benefits make walking worthwhile even beyond its weight loss effects.

            
                Vitamin D Boost
            
            
        
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Taking your walks outdoors provides an additional benefit: natural vitamin D from sunshine. "I'm right in the sun, as you can see me squinting. This is so good for you," Kathleen says enthusiastically. This natural vitamin source contributes to better overall health and can improve your mood. Combined with the physical activity, outdoor walking creates a powerful wellness combination that indoor exercises can't match.

            
                Better Sleep and Stress Relief
            
            
        
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Establishing a walking routine creates positive ripple effects throughout your life. Kathleen points out that "by walking and getting more steps and getting your vitamin D and improving your digestion, you are going to get better sleep." Walking also serves as an effective stress reliever by modifying your nervous system to release anger. These benefits create a positive cycle – better sleep leads to better mood, which makes it easier to maintain healthy habits.

            
                Start Small and Build Up
            
            
        
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For beginners, Kathleen recommends starting slow: "See how many steps you're walking right now every single day, and just make an improvement a little bit each day." There's no need to jump from 2,000 to 10,000 steps immediately. "It doesn't have to go from 2,000 steps a day all the way up to 10,000 steps in one day," Kathleen emphasizes. When she began her weight loss journey in 2013, she was walking fewer than 2,000 steps daily with her desk job, but evening walks with her husband and dogs became a turning point.

            
                Track Your Progress
            
            
        
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Using a fitness tracker can significantly boost motivation. "Fitbits are a great place to start if you're just trying to track your steps," Kathleen advises, though she's since upgraded to an Apple Watch. She finds step tracking "a little bit addicting" because "you like when your Fitbit buzzes and you see your little step goal going up." This immediate feedback creates a rewarding experience that helps maintain consistency in your walking routine.

            
                Challenge Yourself
            
            
        
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Once you've established a walking routine, it's time to increase the challenge. Kathleen suggests walking faster: "Push yourself just a little bit faster. Start off slow if you need to and then increase how fast you're walking." For treadmill users, she recommends a structured workout: start with a 2-3 minute slow warmup, then alternate between fast walking (one minute) and medium pace (one minute) for 20-25 minutes, followed by a 2-3 minute cooldown. This interval approach maximizes calorie burn without overwhelming your body.

            
                The 10K Steps Weight Loss Formula
            
            
        
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Through trial and error, Kathleen discovered her personal step goal: "I aim to get about 10,000 steps every day and I feel like that is my sweet spot." This target allows her flexibility with her diet while still making progress toward her goals. "That helps me have a little bit of wiggle room with my diet and still be able to crush my goals," Kathleen explains. She shares that she's currently down to 138 pounds from her starting weight of 200 pounds after having her daughter. Finding your personal "sweet spot" might take experimentation, but Kathleen encourages consistency over perfection.

            
                Real Results, No Magic Pills
            
            
        
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Weight loss isn't a quick fix, as Kathleen candidly shares: "There's no magic weight loss pill. There's no like apple cider vinegar drink that you can drink that'll just make you drop pounds." Instead, she encourages readers to "start enjoying the journey and the whole thing will change for you." Walking provides a sustainable approach that can become an enjoyable part of your daily life rather than another dreaded obligation. "Losing weight is a journey," Kathleen reminds us, and her impressive 50-pound weight loss in 5 months through walking 10,000 steps daily proves that simple, consistent habits can create dramatic transformations. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        She Lost 50 Lbs Walking Just 15 Minutes Every Day
    

        Woman Lost 7 Pounds in 3 Weeks Eating This Protein Dessert Every Night
    

        Copyright thecollets/Instagram
    
By Christopher RobackMar 02, 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 
Starting an exercise routine when you're significantly overweight can feel impossible. For Nicole Collet, a weight loss coach who lost an impressive 130 pounds and kept it off for nine years, the answer wasn't complicated—it was walking for just 15 minutes every day. "When I was morbidly obese, there wasn't much I could do in the form of exercise because of my weight, but I could walk," Nicole explains. Her journey proves that sustainable weight loss doesn't require counting every step or spending hours exercising—just consistent, manageable action that anyone can follow.

            
                Forget Counting Steps, Focus on Time Instead
            
            
        Nicole's initial mistake was obsessing over step counts rather than creating a sustainable habit. "I set a goal to walk 10,000 steps every single day, but I'm an all or nothing person. So I set it in stone," Nicole shares in her post. At 275 pounds with painful plantar fasciitis, this ambitious target quickly became overwhelming.
The solution was simple yet effective. "I decided to start with 15 minutes because it wasn't too low, but it wasn't too high," she says. This approach allowed her to go at her own pace, taking breaks when needed, while still maintaining consistency. By focusing on completing 15 minutes daily—regardless of distance covered—Nicole created a sustainable habit she could actually stick with.
RELATED:Here's How Long Your Incline Walking Workout Should Be To Shrink Belly Fat

            
                Invest in Proper Footwear for Success
            
            
        
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One critical lesson Nicole learned was the importance of proper shoes. "I had a flip-flop thing. And I thought it would be a great idea with plantar fasciitis at 275 pounds to try walking in flip-flops," Nicole recalls with amusement. This uncomfortable experience left her feet so sore she didn't want to walk again.
"Wearing really good supportive shoes and investing in good quality ones like New Balance or whatever feels good on your foot is really important," Nicole emphasizes. Good footwear helped alleviate her foot pain and allowed her to gradually increase her walking time as she progressed.

            
                Don't Fall Into the "Too Much Too Soon" Trap
            
            
        
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Going overboard with exercise intensity was another pitfall Nicole and her husband Kyle experienced. "When we first started, we tried to do way too much, way too intense, go way too far from the house, go longer than the 15 minutes, and we would end up just exhausted and sore," Nicole explains.
Even years into their fitness journey, they sometimes make this mistake. Nicole shares, "In the last summer, Kyle and I were doing a mini cut. We just were like, hey, we're in a calorie deficit. It'd be a great idea to go for a two-hour walk in the forest." The result was extreme hunger and exhaustion that derailed their progress. Finding a moderate, sustainable pace prevents this self-sabotaging cycle.

            
                Find Your Sweet Spot: Not Too Little, Not Too Much
            
            
        
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The opposite problem—doing too little—can be just as detrimental. "Whenever we would go overboard, because Kyle and I are all or nothing, black-or-white thinking kind of people, we'd pull way back and then we would go from like an hour to five minutes," Nicole admits.
This all-or-nothing approach extended to their eating habits too. "We'd be like well I think we both need a large pizza each... or the opposite and we'd be like okay we ate too much yesterday so now let's only eat like egg whites and tuna," she says. Finding a sustainable middle ground—not too intense, not too easy—proved key to their long-term success.
RELATED: This Is Exactly How to Lose Body Fat This Year

            
                Combine 15 Minutes of Walking With Portion Control
            
            
        
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Nicole's 50-pound weight loss in three months didn't come from walking alone. "I paired my walking of 15 minutes every day with portion control," she explains. This combination created the calorie deficit necessary for significant weight loss.
The dietary component is essential, according to Nicole. "It's very important that you are eating in a calorie deficit and adding some walking or exercise that you like to do as a cherry on top because the diet comes first." This balanced approach addresses both sides of the weight loss equation.

            
                Build Consistency Before Increasing Time
            
            
        
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Nicole's 15-minute walks gradually became easier as she lost weight. "By the end of the three months, I had lost the 50 pounds. I also had increased my stamina and I was lighter," Nicole shares. Eventually, she could walk the full 15 minutes without stopping and her plantar fasciitis improved.
Through consistent effort, Nicole and Kyle gradually built their endurance. "We went from 15 minutes to now doing 60 minutes. It took a long time, but we slowly built and that's because it's sustainable," she says. This slow-and-steady approach has helped them maintain their weight loss for nine years.
RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

            
                Why 15 Minutes of Walking Works Better Than Other Exercises
            
            
        
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After trying numerous exercise options, Nicole and Kyle found walking most effective for long-term weight management. "After everything we've tried, we have found walking to be the best for burning fat, helping us lose weight," Nicole explains.
The simplicity and accessibility of walking makes it ideal for sustainable weight loss. "Walking at a leisurely pace consistently not only helped us lose 130 pounds each but it's helped us keep the weight off for over nine years," Nicole says. This low-impact exercise allows for consistent daily activity without burnout or injury.

            
                Make Your 15-Minute Walks Enjoyable, Not Punishing
            
            
        
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Nicole emphasizes the importance of enjoying your weight loss journey. "Making weight loss fun, not making it a punishment, is one of those things that I realized," she shares. Choosing activities and foods you enjoy increases the likelihood of sticking with them.
As Nicole puts it, "Consistency over perfection, slow and steady wins the race. Pick something you can do for exercise and pick things you like to eat so that you can do it for life." This mindset shift transforms weight loss from a temporary diet into a sustainable lifestyle.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

            
                The Mindset For Long-Term Success
            
            
        
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Beyond physical changes, Nicole reminds us of the mental and emotional components of weight loss. "Remember friends that weight loss isn't just about the number on the scale. It's also about here and here—heart and mindset," Nicole encourages.Success comes from building sustainable habits that fit your life and preferences. "Fight through it. You can do it. Don't give up," Nicole advises. By focusing on consistency rather than perfection, anyone can achieve lasting weight loss results—starting with just 15 minutes of walking every day. 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
    

        5 Expert Tips to Keep Weight Off After Ozempic
    

        Copyright The GYN MD/YouTube
    
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
            
            
        ​Increased Hunger Throughout Your DayShutterstockThe 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
            
            
        ​Potential Challenges to Watch ForShutterstockBefore 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
            
            
        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
            
            
        ​SalmonWhen 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
            
            
        Simple Cardio Routines for Weight Loss in 60 DaysShutterstockNo 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
            
            
        ​GLP-1s Signal to the Brain You Are FullShutterstockThe 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
            
            
        ​Why Stopping MattersShutterstockWeight 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
    

        Copyright Clean & Delicious/YouTube
    
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
            
            
        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
            
            
        ​Probiotic Foods: TempehShutterstockThis 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
            
            
        ​LegumesShutterstockWith 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
            
            
        ​Sheet Pan DinnerShutterstockPre-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: High ProteinShutterstockThis 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
            
            
        ​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstockWith 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
            
            
        ​Lean Turkey Taco Lettuce WrapsShutterstockThis 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
            
            
        ShutterstockDon'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
            
            
        ​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstockThis 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
            
            
        ShutterstockWith 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
            
            
        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
            
            
        11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstockIncorporating 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
    

        Copyright Low Carb Love/YouTube
    
By Leah SuzanneApr 23, 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.
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
            
            
        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
            
            
        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
            
            
        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
            
            
        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
            
            
        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
            
            
        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
            
            
        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
            
            
        ​Kirkland Signature Sous Vide Egg BitesCopyright CostcoAnd 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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