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15 Ways to Lose 3 Pounds Per Week by Walking

Small changes can make a big difference.

Ferozan Mast
By Ferozan MastJun 04, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Ferozan Mast
By Ferozan MastJun 04, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Fitness & Workouts

Depending on your starting weight, losing 3 pounds per week can be achieved with walking and other lifestyle changes. The more weight you have to lose, the faster it will come off in the beginning. Walking is an excellent way to encourage weight loss as it’s free, straightforward, and can be adapted to a person’s abilities/strength. “Generally, to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity,” says the Mayo Clinic. In order to hit 3 pounds a week, more calories need to be burned. Here are 15 ways you can lose 3 pounds a week by walking.

Get Your Steps In

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While 10,000 steps a day is a common goal, try hitting 15,000 for the extra calories burned. “It takes effort, but we can accumulate 15,000 steps a day by walking briskly for two hours at about a four-mile-per-hour pace,” Dr. William Tigbe, a physician and public health researcher at the University of Warwick, tells the New York Times. “This can be done in bits. Our metabolism is not well-suited to sitting down all the time.”

Invest In Good Shoes

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Get decent walking or running shoes to support your efforts. “Because feet swell throughout the day, aim to shop for shoes after exercise or at the end of the day,” advises Homeland Security. “This will help ensure that the shoes you try on feel comfortable when your feet are at their largest.”

Walk Faster

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Want to burn more calories? Walk faster. “If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day,” Katherine Zeratsky, RD, LD, tells the Mayo Clinic. “Of course, the more you walk and the quicker your pace, the more calories you'll burn.”

Walk At An Incline

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Walking at an incline increases calorie burn and weight loss. “The higher you set the incline, the more energy your body is forced to use to help activate your glutes, quadriceps, and calves, all of which have to put in overtime when the incline is increased,” certified personal trainer Chrys Crockett tells NBC News. “This increase of energy burns more calories and, depending on your weight and cardiovascular endurance, can also burn more fat.”

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

Stay Hydrated

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Don’t forget to drink plenty of water to aid your fat-burning efforts. "Thirst, which is triggered by mild dehydration, is often mistaken for hunger by the brain," Melina Jampolis, internist and board-certified physician nutrition specialist, tells Johns Hopkins Health. "You may be able to decrease appetite by drinking water if you are, in fact, low in water, not calories."

Walk With a Friend

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Walking with a friend makes the process so much more enjoyable. Not only are you losing weight, but you’re getting the mental health benefits of social time. Working out with a friend also helps keep you accountable.

Get Competitive

Cheerful female friends walking outdoors in city and having fun. Young women piggybacking their friends outdoors in the city.Shutterstock

Why not start a friendly competition group to see who can get the most steps in every week? This may encourage you to walk as much as possible, and it’s very motivating to know other people can see what your achievements are. Some apps have functions where you can show others what your daily step count is.

Set Daily Goals

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Setting goals every day can help you stay accountable. For example, setting a step counter on your watch or smartphone. Daily goals will also help keep you motivated.

Keep Your Hands Off Your Treadmill

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“One common mistake people make is setting the machine to a pace that requires you to hold on,” Crockett tells NBC News. “When adjusting the incline or speed, make sure it is set at a pace that you can safely walk or run on without hanging on for dear life. This takes away from the muscle engagement and energy required to actually walk or run at the level you set it to.”

Listen To Music

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Listening to music can take your mind off any discomfort. “As our brain focuses on music, we may be less aware of fatigue and strain on our cardiovascular system and muscles during exercise. This may also explain why workouts seem to go by faster when we listen to music,” Dr. Paul Wright, senior vice president and system chair of the Neuroscience Institute, tells Nuvance Health.

Eat More Protein

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Protein can give your workouts (and recovery) a boost. “Your first meal of the day — hopefully for everyone that’s breakfast — should have at least 30 grams of protein. That’s really important, especially if you’re trying to maximize muscle growth,” Sarah Wardlaw, MS, L/ATC, CE, tells Mass General Brigham. “Then aim for another 30 grams with each meal. Add protein-rich snacks throughout the day, such as protein bars, homemade protein balls made from protein powder, cottage cheese, or meat sticks.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Try Interval Training

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Interval training can make your walks more intense. “You can also alternate periods of brisk walking with leisurely walking,” say the experts at the Mayo Clinic. “This type of interval training has many benefits, such as improving cardiovascular fitness and burning more calories than regular walking. And interval training can be done in less time than regular walking.”

Just Keep Moving

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If you don’t have time for long walks every day, just do whatever you can. “Anything that gets you moving instead of just sitting or lying down is going to be beneficial for you in the long run,” exercise physiologist Jordan Boreman, MS, CES, tells the Cleveland Clinic. “By walking in place, you’re raising your heart rate, which is going to signal to your body to start pumping more oxygen and blood to your muscles to help them move more efficiently, thus burning more calories.”

Add Strength Training

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Using dumbbells while walking can add intensity and calorie burning to your walking routine. “Whether you're on the treadmill or you hop off on your ‘rest interval,’ you can add weight to keep your heart rate up and add some strength training into the mix,” Crockett tells NBC News.

30 Minutes of Walking

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Experts say that at least 30 minutes of walking is the sweet spot. “If you walk 2 miles, you’ll burn 200 calories, mostly from carbs but a little from fat because, as you reach the end of your walk, when you’re using mostly slow glycolysis and your oxidative system,” according to HPRC. “If you run 2 miles, you’ll still burn 200 calories, but you will do so faster than with walking and almost exclusively from carbs. Since 2 miles is a fairly short distance, you will probably finish the run in less time than it takes for your body to start the fat-oxidation process. A cardio session should be at least 20–30 minutes and at an intensity of about 70% of your max heart rate in order to maximize fat loss during exercise.”

💪🔥Body Booster: Walking at an incline will help you reach your weight loss goal faster.

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Nutrition & Diet

Burn 1 Pound Every Week Using These 7 Simple Walking Tricks

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Leah Groth
By Leah GrothDec 01, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

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

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Are you struggling to get your steps in? You aren’t alone. However, one expert has some tips and tricks on how to make it easy to achieve your step goals. Courtney Black is a fitness trainer who regularly shares advice on how to get in shape. In a recent post, she discusses the importance of walking for weight loss. “10,000 steps per day can burn up to 500 calories per day,” she writes across the Instagram Reel. “That’s 3,500 calories per week. That’s 1lb of fat per week.” How do you manage to walk that much daily? Here is what she says.

She Calls Walking the “Most Underrated Way to Lose Fat”

“The most underrated way to lose fat!” she says in her post about walking. “Listen up. You do not need to be training for hours, overworking your body, and running it into the ground. Get moving more outside your workings and increase your NEAT. Doing so will mean that when you are working out, you can give your workouts 100% and get more from them, too. Focus on the QUALITY of your sessions, and then when you’re not working out, focus on getting some movement in.”

RELATED: This Is Exactly How to Lose Body Fat This Year

Go for 4 Short Walks a Day

Here are the first tips on how to get steps outside of your workout. Go for several short walks a day. “ Break this up into short 10-minute walks,” she says. “4 short 10-minute walks will be around 6-7k steps.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Walk After Meals

Her second tip has to do with timing and meals. She recommends eating after breakfast and dinner. “Get out on a morning walk or an evening walk after having your dinner. This will also help you digest your food and sleep better,” she says.

Walk on Your Rest Days

Taking a day off from your usual workout? Use it to get your steps in. “On rest days, go for a long chilled walk. Active rest days like this are so good for recovery,” she says.

Make Walking a Social Affair

If you are having trouble motivating yourself to go for a walk, make it a social thing. “Meet your friend for a coffee and walk,” she writes.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Get a Walking Pad

If you really have no time to get outside and walk, buy a walking pad. “Get a standing desk and do some work from a walking pad,” she suggests.

Read While Walking

Courtney Black.7Courtney Black/Instagram

Another way to multitask on your walk? Also, use it as a time to read or listen to an audiobook. “Read a book on a walk or your walking pad,” she recommends.

Move More!

“There are so many ways you can get this in. You don’t need to reach a certain step number each day, but you can just get moving more outside of your workouts wherever you can. It’s the easiest way to increase your calorie deficit without cutting out more food,” she concludes.

Walking 10,000 Steps a Day Has Been Linked to Weight Loss

There is research linking walking 10,000 steps a day and weight loss, including a 2018 study published in the journal Obesity. 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.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Walking offers Lots of Other Benefits

There are other benefits 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. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

I'm a Nutritionist and Here are 5 Reasons Why I Prescribe 30-Minute Walks for Weight Loss

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Alek Korab
By Alek KorabOct 13, 2024
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In our fast-paced world, finding time for exercise can be challenging. Many of us wonder if a quick daily walk can really make a difference in our weight loss journey. Autumn Bates, a certified Clinical Nutritionist with a Master's in Sports Nutrition, specializes in using Intermittent Fasting and Nutrition to help people achieve their weight loss and wellness goals. She's here to shed light on the effectiveness of a 30-minute daily walk for weight loss.

Supporting her insights are experts from the Mayo Clinic, including Dr. Donald Hensrud, who offer additional perspectives on the power of walking for weight management. Together, these experts provide a comprehensive look at how a simple daily walk can be a game-changer in your weight loss efforts.

The Science Behind 30-Minute Walks

In her post, Autumn explains, "Recently, one of you guys had explained to me that you only have 30 minutes to walk per day, and is that even going to be worth it for your weight loss goals?"

To answer this, she cites a study where participants incorporated a 50 to 60-minute walk three times per week. "After 12 weeks of this experiment, they found that compared to the control group, this walking group actually had reduced belly fat as well as improved blood glucose levels," Autumn reports. This suggests that even modest increases in daily walking can have significant impacts on weight loss.

Expert Opinions on Walking for Weight Loss

Dr. Hensrud from the Mayo Clinic supports this view, stating, "You might be able to lose weight by walking. But it depends on how long and how intensely you walk and what your diet's like." This underscores the importance of considering both duration and intensity when walking for weight loss.

RELATED: These 5 Breakfasts Helped Me Blast Body Fat in My 40s – Recipes Included!

How Many Steps Can You Really Get in 30 Minutes?

The number of steps you can accumulate in 30 minutes varies based on your walking speed. Autumn breaks it down: "If you're walking about three miles per hour, which is a fairly leisurely pace, you're going to be getting around 3,000 steps during that 30-minute walk. However, if you're one of those super speed walkers and you're walking around five miles per hour, then in that same 30 minutes, you're going to be getting around 7,300 steps."

This range of 3,000 to 7,300 steps can significantly contribute to your daily activity level.

Maximize Your 30-Minute Walk with These Tips

Autumn emphasizes the benefits of walking outdoors: "Being outside or walking outside has been found to help reduce those serum cortisol levels." She adds, "What I also love about walking outside is that you're also going to be getting a variable type of terrain." This variety challenges different muscles compared to a treadmill.

However, Autumn notes, "If the weather doesn't really allow for it, then walking on a treadmill is obviously going to be better than just not walking at all."

The Evening Walk: A Secret Weapon for Better Sleep and Weight Loss

Autumn highlights the connection between sleep and weight loss: "We know that sleep is extremely important for weight loss. That poor sleep is really tied to increased rates of obesity." She explains why: "When you get that poor sleep, it causes your body to increase ghrelin or hunger hormone the next day, as well as cortisol levels."

An evening walk can help improve sleep quality. "I typically like to go on some type of evening walk after dinner. It just helps with digestion anyway, but it also just helps to acclimate my body to actually being able to get ready for bed," Autumn shares.

RELATED: I'm a Nutritionist and These are 10 Wellness Habits I Wish I'd Started in My 20s

How Much Walking is Needed for Weight Loss?

While Autumn emphasizes the benefits of a 30-minute daily walk, some experts suggest even more for optimal results. According to Mayo Clinic, "For even more health benefits, get 300 minutes a week or more of moderate aerobic activity. Exercising this much may help with weight loss or keeping off lost weight."

Balancing Duration and Intensity

This translates to about 60 minutes of brisk walking five days a week. However, Autumn's approach of consistent 30-minute walks aligns with Dr. Hensrud's advice: "If you add 30 minutes of brisk walking to your daily habits, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn."

Starting Your Walking Journey: Tips for Beginners

For those new to walking for weight loss, it's important to start gradually. Dr. Hensrud recommends, "If you're new to regular exercise, you may need to start out with short walks or walking at a light intensity. Then slowly work up to longer walks or more moderate or vigorous activity." This aligns with Autumn's suggestion of breaking up walks into 10-minute chunks throughout the day if needed.

RELATED: 5 Ways Seed Oils Are Silently Damaging Your Health, Expert Warns

The Long-Term Benefits of Consistent Walking

While immediate results might not be apparent, consistency is key. A study on postmenopausal women found that "Slow walkers in the residual group progressively lost a significant percent of total body fat over 30 weeks," suggesting that consistent, long-term walking can be effective for fat loss. This supports Autumn's emphasis on making walking a daily habit.

Combining Walking with a Healthy Diet

Both Autumn and Dr. Hensrud stress the importance of combining walking with a healthy diet for optimal weight loss results. As Dr. Hensrud notes, "So keep walking, but make sure you also eat a healthy diet." Autumn's expertise in nutrition and intermittent fasting can provide valuable guidance in this area, making the combination of regular walking and proper nutrition a powerful strategy for weight loss.

Aim for Daily Walks

Autumn emphasizes that consistency is more important than quantity. "I think the real big takeaway here is that you don't need to be vastly increasing the number of steps you're taking per week. Even just modestly increasing to 30 minutes per day can actually have a really great impact on your weight loss goals," she concludes.

RELATED: 7 Ways to Reach Your Natural Weight Through Intuitive Eating

Flexible Approaches to Daily Walking

Autumn recommends getting in at least 30 minutes of walking per day, but adds, "It doesn't have to be all at once. In fact, most of us can find 10-minute chunks per day to just break up our day, add a little bit of a walk in here and there, which might be a little bit easier for your schedule to break it up that way." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

Woman Wows With Her Flat Stomach After Losing 30 Pounds by Walking

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Leah Groth
By Leah GrothMay 30, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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

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

Briana Farnsworth (@brianafarnsworthx) is a TikTok influencer and model who shares content about everything from wellness to weight loss. In one viral video she revealed that going on hot girl walks helped her drop 30 pounds. “People literally don't believe me when I tell them that I took my body from this to this just by walking,” she says in the clip, inviting her followers on a walk with her, while she shares her four “favorite tips.”

1. Set a Step Goal and Hit It

“So the first thing that I would prioritize is making sure that you have a set amount of steps per day that you're trying to hit consistently. So for me right now, that's anywhere between 7,000 to 10,000 steps per day,” she says.

Related: I’m a Fitness Coach and Here are 5 Secrets to Getting in Your Best Shape Ever

2. Make Sure You Actually Enjoy Walking

@brianafarnsworthx

Replying to @User drop any questions and ill make a video! #walking #walkingroutine #hotgirlwalks #modelworkout #slimbodyworkout #model #fyp #howtoslimdown

Briana also stresses the importance of actually liking walking. “So whatever workout you're doing, you have to make sure that it's something that you like, because listen, you can see results doing anything. I love walking because I feel like it's slimmed down my whole body, my arms, my legs, my stomach, everything,” she says.

3. Have Something To Do While Walking

@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

“With that being said, you also want to make sure that you have something to do while you're walking, because I know sometimes it can get a little bit boring, especially if you're going for a long period of time,” she says. This could be listening to music or a podcast, or chatting with a friend. If you are walking on a treadmill, you could watch a show.

4. Be Consistent

@brianafarnsworthx

This audio is crack buuuut low rise 4L 😝 #lowrisepants #fyp #lowrise #y2k

“However long you decide to walk, however many steps you're trying to hit, just make sure that you're trying to be consistent with it, and you're giving yourself that time to prioritize your health every single day,” says Briana. “Also, with modeling too, I feel like walking has really helped me achieve the look that I'm going for because like I said, it slims everything all at once.”

Related: 3 Proven Tips to Finally Lose Stubborn Belly Fat

5. Science Supports Walking for Weight Loss

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Briana is right about walking and weight loss, according to a 2018 study published in the journal Obesity. Researchers 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.

6. There Are Many Other Benefits of Walking

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The Mayo Clinic endorses regular brisk walking, explaining that it 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.

Related: I Lost 54 Pounds in 47 Days By Following These 10 Rules

7. Even Walking 10 Minutes a Day Will Help

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Can’t take a long walk? Chris McMahon, a nutrition and fitness coach, suggests taking 10 minute walks whenever you can. “A 10 minute walk is equal to a thousand steps. So if you think of it that way, it's like, “Oh, okay, I can take short little walk breaks,” he tells The Body Network.

💪🔥Body Booster: Even if you don’t have time to get in a 10,000 step walk, try and take mini 10-minute walks throughout the day, as each one is about 1,000 steps.

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

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Leah Groth
By Leah GrothSep 28, 2024
Leah Groth
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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.

Fitness & Workouts

Top 17 Expert Hacks to Burn Fat and Transform Your Body by 30 Minutes of Walking

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Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
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If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

The benefits of walking might seem too simple to be effective, but after over a decade as a personal trainer, I can confidently say that walking is one of the most underrated tools for weight loss and overall health. In a fitness world obsessed with high-intensity workouts and grueling strength routines, walking often gets dismissed as too easy. Yet research proves that walking is incredibly powerful for sustainable weight loss, especially when made part of a consistent routine. It’s free, accessible to nearly everyone, gentle on the body, and incredibly effective at burning fat, improving metabolic health, and relieving stress.

Research Has Found a Link Between Walking and Obesity

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A study found that both treadmill walking and brisk walking effectively reduce central obesity in men and women who are overweight or dealing with obesity. Women may burn more calories per step, men may have a higher overall energy expenditure (calories burned) due to greater body mass.

It Has Also Been Linked to Long-Term Weight Maintenance

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Moreover, walking is not only effective for initial weight loss but also plays a crucial role in long-term weight maintenance. Research indicates that individuals who engage in regular walking are more likely to sustain their weight loss over time, reinforcing the importance of incorporating walking into daily routines.

You Also Have to Manage Diet, Sleep, and Water Intake

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To really get weight loss benefit; your diet, sleep and water intake and overall stress (luckily walking can help with stress) need to be in check. Also, the intensity of walking can also influence weight loss outcomes. Studies have shown that brisk walking can lead to greater caloric burn compared to leisurely walking. Research emphasizes the importance of combining walking intensity with duration to optimize weight loss results.

Here Is How Walking Contributes to Weight Loss

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Let’s break down how walking contributes to sustainable weight loss. Walking plays a vital role in sustainable weight loss by promoting fat burning, increasing caloric expenditure, and boosting daily activity levels. Let's break down how walking supports these outcomes:

Low-Intensity, Steady-State Fat Burning

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How It Works: Walking is classified as a low-intensity exercise that primarily relies on fat as its fuel source. During low-intensity exercises, the body uses a higher percentage of fat compared to carbohydrates for energy. This makes walking particularly effective for those looking to shed fat.

Research Insight: Researchers have found that low-intensity walking can stimulate fat oxidation, making it an effective exercise for individuals looking to lose weight. The research also indicates that even at lower intensities, walking can significantly contribute to fat loss.

Burning Calories and Creating a Caloric Deficit

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How It Works: Weight loss ultimately boils down to burning more calories than you consume, and walking plays a key role in creating this calorie deficit. Although walking burns fewer calories per minute than high-intensity exercises, it’s easy to sustain for longer periods, increasing total caloric burn.

Research Insight:Researchers have found that regular walking helps burn excess calories, leading to weight loss in individuals with obesity. The increase in metabolic rate during walking contributes to the overall caloric deficit necessary for weight loss.

Increased Non-Exercise Activity Thermogenesis (NEAT)

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How It Works: Walking is a prime example of NEAT, or Non-Exercise Activity Thermogenesis, which includes all the calories burned outside of formal exercise sessions. NEAT can significantly contribute to daily caloric expenditure and weight loss when accumulated over time.

Evidence: According to researchers, non-exercise activity thermogenesis (NEAT) includes activities such as walking, standing, and fidgeting, which can account for a significant portion of daily caloric expenditure. (8)

Why Walking is Sustainable for Long-Term Weight Loss

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One of the greatest challenges in weight loss is maintaining the progress you make. High-intensity workouts can lead to rapid results, but they are often hard to sustain over the long term due to physical strain, time commitments, and the potential for burnout. Walking, on the other hand, offers a few sustainable alternatives:

Low Impact, Minimal Risk of Injury

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Why It Matters: Walking is gentle on the joints and muscles, making it an ideal activity for people of all fitness levels and ages. Unlike high-intensity workouts, which can lead to injuries or fatigue, walking allows for consistent daily movement without overstressing the body.

Consistency Over Intensity

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Why It Matters: The key to weight loss and maintenance is consistency. Walking is an activity that can be easily incorporated into daily life, whether it’s through structured walks, commuting on foot, or taking short walking breaks throughout the day. It’s an easy habit to build and maintain.

Mental Health Benefits and Stress Reduction

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Why It Matters: Stress is a known contributor to weight gain, often leading to emotional eating and poor lifestyle choices. Walking helps reduce stress by triggering the release of endorphins—natural chemicals in the brain that promote a sense of well-being and relaxation.

How to Maximize Weight Loss Through Walking

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While walking is effective on its own, there are strategies you can implement to maximize its weight loss potential. Here’s how to make walking an even more powerful tool for sustainable fat loss:

Incorporate Interval Walking

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What It Is: Interval walking involves alternating between periods of brisk walking and slower, more relaxed walking. This form of training increases calorie burn and improves cardiovascular fitness.

How It Works: Start by walking briskly for 3 minutes, followed by a 2-minute recovery walk. Repeat this cycle for 30-40 minutes. Interval walking elevates heart rate and boosts metabolism without the intensity of sprinting.

Walk on an Incline

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What It Is: Walking uphill or on an inclined treadmill increases resistance, which engages more muscles and burns more calories than walking on flat terrain.

How It Works: If walking outdoors, find a hilly route. If indoors, adjust the incline on the treadmill to 5-10%.

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

Add Strength-Building Exercises

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What It Is: Combine walking with bodyweight exercises like lunges, body weight squats, or push-ups during your walk to engage more muscles and enhance fat loss.

How It Works: Every 5-10 minutes of walking, stop and perform 10-15 repetitions walking lunges. This can further increase caloric expenditure.

Aim for 7,000 to 10,000 Steps Per Day

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What It Is: The goal of walking 7,000-10,000 steps per day has long been recommended by health experts as a benchmark for staying active and supporting weight loss.

How It Works: Use a fitness tracker, pedometer, or phone app to monitor your steps. Breaking up your walking into smaller sessions—such as a 10-minute walk after each meal—can help you hit this goal without dedicating a large block of time.

RELATED:I Lost 100 Pounds in a Year and I Didn't Give up a Single Thing That I Like

Conclusion: Walking Is Effective for Weight Loss

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Walking is an incredibly effective and sustainable tool for weight loss. It burns calories, increases fat metabolism, and is easy to maintain long-term due to its low impact and accessibility. When paired with smart strategies like interval training, walking on inclines, and incorporating strength exercises, it becomes even more powerful. The key to walking for weight loss is consistency. By making walking a part of your daily routine, you can achieve not only short-term weight loss but also long-term health benefits. Before you jump into more or more intense movement than you are used to, please consult with your doctor, trainer, physical therapist, and any other applicable health providers to make sure you are in a good place to do so. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Insider Tips to Know Before Taking Ozempic

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Mom of 4 Lost 55 Pounds on Semaglutide "Now I Finally See Myself in the Mirror"
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Leah Groth
By Leah GrothFeb 27, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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 considering going on a weight loss drug to drop pounds? You should know a few things before doing so, says one experienced weight loss warrior. Karli Sine is a social media influencer who lost 55+ lbs on Semaglutide and is now “microdosing Tirzepatide,” she writes in her Instagram bio. In a new post, she opens up about her journey, revealing some insider tips on how to maximize weight loss and minimize side effects. “You’re starting your GLP-1 journey and ready to see big changes?” she writes. “Here are some things that aren’t in every post or pamphlet—but you’ll wish you knew them! I speak from experience!!! I lost 55 lbs taking Semaglutide! Your journey will be unique, and I want to make sure you’re set up for success.”

The First Months are Introductory Doses

The first thing to know is that the first months are introductory doses. “GLP-1s like Semaglutide and Tirzepatide aren’t a race. Starting with a lower dose helps your body adjust, reduces side effects, and builds a solid foundation for results. Don’t expect weight loss after a week or even a month, you JUST started!” she writes.

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

Stay Hydrated But With Electrolytes

Next, hydration is key. “Increased water is crucial, but plain water isn’t enough. GLP-1s slow gastric emptying, so add electrolytes to prevent fatigue and headaches,” she says.

Protein is Non-Negotiable

You also need to make sure you are consuming enough protein. “With reduced appetite, protein intake often drops, risking muscle loss. Aim for 90–120g daily, and prioritize it at every meal to preserve lean muscle while losing fat,” she writes.

RELATED:20 Possible Ozempic Side Effects

Resistance Training MATTERS

You need to resistance train if you want to maximize weight loss. “GLP-1s give you a leg up, but strength training will improve results, reduce loose skin, boost energy levels and help protect your muscles,” she writes.

Side Effects? Prep Ahead

Side effects are inevitable, but prepping ahead can minimize them.

  • Nausea: “Keep ginger chews or peppermint oil handy. Get Zofran if possible for the bad days,” she suggests.
  • Constipation: “Magnesium glycinate and high-fiber foods like Inulux Fiber can help,” she says.
  • Fatigue: “B12 or NAD+ injections can be game changers,” she notes.

It’s Not Just About Weight Loss

Going on a weight loss drug will do more than help you lose weight. “GLP-1s improve insulin resistance, lower inflammation, reduce cravings, and even improve cardiovascular health. Celebrate all the wins, not just the scale,” she writes.

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

Expect Plateaus

Your weight may plateau. “They’re normal and don’t mean failure. Use plateaus as a time to reassess nutrition, hydration, and activity. Try a new injection site or upping your water!” she says.

Consistency Is King

Stay consistent. “Weekly doses are ideal, so stick to the same day and time to stay on track. Set alarms or reminders if needed,” she suggests.

RELATED:20 Things to Avoid While on Ozempic

Prepare for Questions or Judgement

People might ask you a lot of questions about weight loss drugs, or even judge you. “Educate yourself on how it works—it’s not a shortcut; it’s science. Confidence in your choice shuts down negativity,” she says.

Stay the Course Post-Goal

And lastly, stay the course even after you hit your weight loss goal. “GLP-1s aren’t a ‘one and done’ solution. Many people stay on low doses long-term to maintain insulin resistance, reduce cravings, or prevent weight regain,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

She Lost 80 Pounds on Ozempic: 5 Side Effects

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Copyright sherry.anna.shares/Instagram
Leah Groth
By Leah GrothFeb 27, 2025
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:
✓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 considering going on Ozempic or another GLP-1 weight-loss drug? Understanding the side effects is essential before going on any type of medication. Sherry Steele is an influencer who has been on a GLP-1 medication for about a year and has lost 80 pounds, according to one of her most recent posts. In a recent Instagram video, she reveals the side effects she has come across while on the drug. “What side effects have I experienced on a GLP-1 in the last 11 months in no particular order?” she writes.

People Regularly Ask Her About Ozempic Side Effects

She starts by saying that lots of people are curious about what to expect while on a weight loss drug. “Side effects is one of the most common questions I get so I thought I’d put it all in one place,” she says.

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

Headaches

The first side effect? “I experienced a headache in the beginning. I dealt with a headache for months and managed it with fluids, sleep, over-the-counter meds, and supplements,” she says.

Nausea

The second side effect she experienced is a common one, nausea. “I only experience nausea ever so slightly the very first day. This is a common side effect and I really just didn't experience it,” she says.

Constipation

She also had trouble with constipation. “This gets managed as my body gets used to increased doses, adequate amounts of water and fiber, and supplements,” she says.

RELATED:20 Possible Ozempic Side Effects

Food Noise Quieting

“My favorite side effect, food noises,” she says, noting that the medication helps keep “food noise is at bay,” which is key for weight loss. “I've always known how to lose weight. This side effect helps me to actually accomplish the weight loss through diet,” she says.

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

Slightly Blurred Vision

“One side effect (unusual) that I did not mention in the reel is how I’ve experienced sugar drops,” she added in the caption of the post. “I can tell because there have been a handful of times where my vision has slightly blurred, and I felt better upon getting some sugar into my system, which I have spoken to my doctor about and I now go for protein. I have also tested my fasting glucose a couple of times and it’s been in the 40s. This is not a chronic issue and can be managed by diet (another reason I’m working with a RD). I think it’s also important to note that I experienced some sugar drop issues prior to ever being on the meds. I’m just thinking the meds could be enhancing that.” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

Coach Transformed Body at 40 by Ditching CrossFit

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Copyright nutrition.by.kathe/Instagram
Leah Groth
By Leah GrothFeb 26, 2025
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:
✓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 training hard and taking extreme measures with your diet but can’t seem to lose weight? You might need to tone things down, one expert says. Kathe Martin is a certified nutrition coach who helps women transform their bodies via nutrition and exercise. In a new post, she shares her dramatic before-and-after photo, revealing how she smartened up her approach to losing weight. “Transformation Over 40—But It Didn’t Happen Overnight,” she writes in the caption, revealing the simple tactics she used to lose weight. “The key? Dialing in my nutrition and training smarter, not harder,” she writes. Here is what she did:

There Is No Quick Fix

“This isn’t a 6-week challenge or a quick-fix diet. This is years of consistency, trial and error, setbacks, and breakthroughs. Progress wasn’t linear—I had my ups and downs, moments of doubt, and times when I felt like I was doing everything right but still wasn’t seeing the results I wanted,” she writes.

She Dialed in Her Nutrition

“The real shift happened when I finally dialed in my nutrition. No more extreme dieting, no more chasing quick fixes—just fueling my body in a way that actually worked for me,” she continued.

She Changed Her Approach to Fitness, Running Less

She also had to change her approach to fitness. “And as much as I love running, I had to face a hard truth: more wasn’t always better. I used to run five days a week, thinking that was the key to getting lean, but in reality, I needed more balance,” she writes.

Now She Runs Twice a Week

She now balanced cardio with strength. “Now, I still run (because I love it and always will! 🏃♀️), but just twice a week (only during race season), while making lifting the priority.”

She Lifts Weights and Does Low-Intensity Workout

She also started lifting weights. “Strength training and low intensity gave me the results I had been chasing for years,” she reveals.

She Used to Do CrossFit

“I was never this strong or this lean in all my years of CrossFit. I worked hard, but I was constantly under-fueling, overdoing cardio, and stuck in the mindset that more was better. Turns out, smarter was better,” she admits.

It Takes Time and Commitment

“So if you’re feeling stuck, frustrated, or like your progress isn’t happening fast enough—just know, this takes TIME. But if you stay consistent, work smarter (not harder), and trust the process… the results WILL come.” 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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