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She Started Walking 15,000 Daily Steps to Lose Weight but Found Something Better

Discover how walking can transform both your body and mind.

Laura_Grossi_Lauragfit21

Most of us start fitness journeys focusing solely on the scale. That's exactly where Laura Grossi began—looking for another way to manage her weight. But what this fat loss and muscle-building coach discovered went far beyond calories and pounds. As she helped thousands of busy women transform their bodies, she uncovered a simple strategy that not only maintained her lean physique at 2,100 calories daily but also transformed her mental wellbeing. Her approach might just change how you think about walking forever.


The Unexpected Mental Health Breakthrough

"The big reason that I do 15,000 steps daily isn't about aesthetics—it's for my mental health," Laura reveals in her post. She discovered that walking helps her manage ADHD, anxiety, and depression by releasing endorphins and reducing stress. "I would be doing this either way because it is such a big coping mechanism for me," she emphasizes, noting how walking has become essential for her mental clarity and emotional balance.

The Surprising Calorie Benefits

While the mental benefits came as a revelation, Laura also found she could maintain her weight on approximately 2,100 calories daily. "It does allow me to eat a little more, but that is within reason," she explains. "Sometimes I'm like, oh, I feel like if I were a man, this is how many calories I'd be able to eat," she shares, highlighting how the increased activity has boosted her maintenance calories without requiring strict dieting.

The Reality Check: When Walking Isn't Enough

Laura speaks candidly about her journey: "Earlier in the year, I wasn't as on point with my nutrition. I was overeating a fair bit, so the walking wasn't enough to offset those extra calories, and I did gain a little bit of body fat." However, she notes the quick turnaround once she adjusted her eating habits: "As soon as I stopped obnoxiously overeating, I was able to lose fat fairly easily on an average of 2000 calories."

Beyond Just Steps: The Complete Body Transformation

"If you want to have toned legs, you need muscle built up and a low enough body fat to see that muscle," Laura explains. She emphasizes that walking alone isn't a complete solution: "Walking will help you burn calories and lose fat, but you don't have the muscle built, so you won't have as much of the toned look from walking alone." The key is combining walking with strength training for optimal results.

Protecting Your Progress

Addressing common concerns, Laura notes, "If you're working out five, six days a week for a couple of hours and getting 15k plus steps and not eating enough and undereating on protein, then yeah, you might lose muscle." Her solution balances activity with recovery: "I weight train four times a week, or lately it's been less than an hour and I get my 15K steps on average."

Making It Manageable: The Smart Approach

Rather than tackling all 15,000 steps at once, Laura advocates for a broken-down approach: "You may find it more manageable to break it down into little chunks throughout the day, so it kind of just adds up without you noticing." For those with desk jobs, she suggests: "If you're someone who sits all day and you really don't have that much time to actually walk, get the steps quicker by still doing some steady state cardio."

Creative Ways to Keep Moving

Laura shares her innovative approach to accumulating steps: "If I'm having a day where I'm not doing as much working and walking on the treadmill and I'm sitting, every time I have to go to the bathroom, I'll go to a further bathroom." She even makes routine activities count: "Walking when you brush your teeth, brushing your teeth is kind of boring sometimes. So I'll walk and spit in the sink and then I'll keep walking."

The Freedom of Flexibility

"I personally don't have any formally planned cardio sessions. I just have my step goal," Laura reveals. She emphasizes listening to your body: "Some days I'll do more. Some days, I'll do less. Last week, I had a migraine, so I did not do as nearly as many steps." This adaptable approach helps maintain consistency without burning out.

Building a Sustainable Habit

Laura's approach to creating a walking habit is refreshingly simple: she pairs it with emotional awareness. "If I'm feeling stressed or anxious, which is going to happen most days at some point, my habit now is to go walk," she shares. For added motivation, she suggests: "Doing step challenges slash competitions can be super fun. They have it on Apple Watch. You can add friends and do it."

RELATED: 11 Hacks to Build Muscle While Losing Fat From a Strength Coach “It's Not As Hard As You Think"

Starting Your Own Journey

"You definitely don't have to just follow an arbitrary number or force yourself to do a really high amount if you're not used to it," Laura advises. She recommends starting where you are and gradually increasing your daily steps. "If you're currently doing just a few thousand, definitely work your way up," she emphasizes. The key is finding a sustainable approach that works for your lifestyle while remaining mindful of both the physical and mental benefits along the way. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

More For You

Robin Laird TheScienceofSelfCare
Copyright TheScienceofSelfCare/YouTube
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.

Ever find yourself scrolling through your phone at the end of a long day, knowing you should have moved more but lacking the motivation? You're not alone. We all know walking is good for us, but finding time for 15,000 steps daily seems daunting.

Robin Laird, creator of the popular YouTube channel The Science of Self-Care with nearly 200,000 subscribers, committed to this challenge for two full years and discovered benefits that went far beyond physical fitness. As her New Year's resolution for 2020 and 2021, Laird walked 15,000 steps every single day, without exception—even through the pandemic.

"I'm no longer continuing this resolution in the new year, but I definitely think I have some tips and takeaways that might be helpful to anyone who is interested in walking more or figuring out their step count sweet spot," Robin explains. Her experience revealed four surprising benefits that transformed her daily routine and might just inspire you to lace up your walking shoes today to discover your own perfect step count.

Benefit #1: Mental Health Transformation

The most significant impact wasn't what anyone would expect. "The most surprising benefit was not at all physical but mental," Robin shares. "This habit saved me through COVID when everyone was cooped up. I made sure every morning, lunchtime, and evening to be going for walks and that fresh air, that movement made all the difference."

Multiple studies have linked walking to improvements in mental health, something Robin experienced firsthand. The combination of movement, fresh air, and time away from screens created a powerful antidote to pandemic isolation and everyday stress.

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

Benefit #2: Enhanced Sleep Quality

Robin discovered a profound impact on her rest. "I feel like I got a lot of really good deep sleep," she notes, attributing this to both physical activity and an often-overlooked factor: natural daylight exposure.

"In the back of our eyes, we have retinal ganglion cells that specifically sense light and send it to the central clock in our brain that sort of runs our sleep-wake cycles, our circadian rhythms," Robin explains. This exposure to daylight helps regulate our body's internal clock.

The difference between indoor and outdoor light is substantial. "Even during the winter, there might be 10 times as much light outside as indoors," she points out. These regular doses of natural light helped her body distinguish between day and night, significantly improving her sleep quality.

Benefit #3: Improved Learning and Memory

For someone who struggled with focus in school, Robin made a surprising discovery about her learning style. "While walking, I found that I can remember and learn things so well," she reveals. The experience became something like a "live memory palace," where information from audiobooks and podcasts became associated with specific locations.

"I still have specific memories and things that I learned in specific streets of Amsterdam that are seared into my brain," Robin shares. "For me personally, I've just found this very much to be true. So if you're someone who has to do a lot of reading, even on the internet, you can do this reading while walking."

She recommends apps like Speechify for converting articles and documents into audio format, allowing productive learning during walks.

Benefit #4: Healthier Evening Habits

The commitment to reaching 15,000 steps transformed Robin's evenings. "Before I started this challenge, in the evening I would often be doing mindless things, maybe going on the internet or scrolling through my phone," she admits. "By having this daily goal I had to reach, often by 8 p.m. I still had to walk four or five thousand steps."

This necessity created a meaningful routine. "These evening walks were so special. I would do them either alone, but also with my partner or with my sister, a loved one. I would call my mom," Robin explains. These walks became opportunities for connection rather than isolation.

"When we're scrolling through social media in the evening, we often want to unwind, but we also often just want to connect with other people. Walking with a loved one is such a healthy way to do both of those things."

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

The Reality Check: Walking's Limitations

Despite the benefits, Robin acknowledges important limitations. "Truth be told, walking is very inefficient when it comes to time and bang for your buck in terms of exercise," she explains. "It takes you twice as long to walk a mile as it does to run a mile."

For those with time constraints, Robin suggests incorporating some walking but supplementing with higher-intensity exercise. "If you're someone who does not have a lot of time, you probably want to maybe incorporate a walk in your day, but you'll also want to incorporate some high intensity training or some sprint intervals."

She's also realistic about physical transformation. "I don't think it's going to monumentally change your physique," Robin cautions. "If you're looking to lose a large amount of weight to get into a healthy weight range, then this is probably not the most important physical activity that you should be doing."

Instead, she recommends complementing walks with "higher intensity forms of physical activity like sprint intervals and HIIT workouts and weight lifting" to build muscle mass and increase metabolic rate.

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

Finding Your Perfect Step Count

Robin's experience led to a valuable conclusion about walking's unique versatility. "Probably my biggest takeaway from these past two years is that walking can be a wonderful healthy activity that you can combine with other things like learning and socializing," she concludes.

This realization inspired her podcast "Psycare," designed specifically for 10-minute walks that combine movement with learning about wellness and self-care.

While 15,000 daily steps provided significant benefits for Robin, the perfect count varies for each person based on their goals, available time, and other exercise. Finding your own "step sweet spot" might mean a more modest daily goal combined with other activities—or it might mean fully embracing the mental health and sleep benefits of longer walks.

"I would love to know what your relationship to walking is, how many steps you're currently walking each day, and if you have any goals to increase that in this new year," Robin asks. Whether you're aiming for 5,000 steps or 15,000, consistency and finding ways to integrate walking into your lifestyle are the keys to success.

Erin Giles
Copyright Erin Giles/YouTube
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.

Most people hit roadblocks in their fitness journey, trying program after program without seeing meaningful results. That's exactly where Erin Giles found herself before embarking on a challenge to walk 20,000 steps every day for 30 days. What began as an alternative to a Spartan Race she wasn't quite ready for evolved into a transformative experience with benefits far beyond what she expected. For anyone seeking a sustainable way to improve their health without extreme dieting or intense workouts, Erin's walking journey offers practical inspiration and surprising insights.

Why She Started This Crazy Challenge

Sometimes, the best decisions start with saying no to something else. "I chickened out on saying yes to a spartan race with one of my best friends. I decided on a whim to do another kind of challenge," Erin explains about her initial motivation.

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

The Challenge: 20,000 Steps Every Day

A fitness girl is looking at her smart watch to see how many steps she has been taking, as well as her pulse rate.

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Walking 20,000 steps daily is no small feat. "I had never tracked my steps or attempted a step goal so I had no idea how time-consuming 20,000 steps a day would be or how my body would handle it," Erin admits about starting this challenge. On average, accumulating this many steps took about three hours daily, distributed throughout the day.

Her Daily Walking Schedule

Woman exercise walking in the park listening to music with headphone​She Recommends Three 10-Minute Walks Per DayShutterstock

My strategy involved multiple walking sessions throughout the day. "I walked every morning for at least 45 minutes and when I got home, that's when I would do my weight training. This would roughly put me at around 7 to 8,000 steps by about 9 a.m. every morning," Erin explains. Additional walking periods included 30 minutes after lunch or mid-afternoon, a 10-minute jog, and completing remaining steps after dinner—sometimes walking circles through the house or using a treadmill.

Benefit 1: Physical Transformation

African american woman measuring waist with yellow tape close up.Shutterstock/Andrii Kobryn

The physical results were measurable and significant. "After walking 20,000 steps a day for at this point I'm around day 43, I've lost a total of three inches around my thighs so that's pretty cool. And last time I weighed myself I lost two pounds," Erin shares about the body changes she experienced.

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

When Simple Works Better Than Hard

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These physical improvements came without restrictive dieting or high-intensity workouts that had previously failed her. "I was at the point where I had tried 75 hard and it didn't even work for me," Erin reveals, highlighting how sometimes simpler approaches can be more effective.

Benefit 2: Mood Enhancement

Sunny beautiful picture of young cheerful girl holding hands up in air and looking at sunrise or sunset. Stand alone among field of sunflowers. Enjoy moment​There Are So Many Health Benefits of WalkingShutterstock

Perhaps the most profound change occurred in mental wellbeing. "More than the weight. More than the physical changes. My mood. Oh my gosh. I was in such a different happy good mood this last month," Erin enthusiastically reports. The regular walking routine created a positive feedback loop where she actually began craving the activity.

From "Have to" to "Want to"

Children hiking in mountains or forest with sport hiking shoes. Girls or boys are walking trough forest path wearing mountain boots and walking sticks. Frog perspective with focus on the shoes.​Habit StackingShutterstock

"I didn't like that it was taking up so much time for my day but you know as weeks went on I didn't really mind it. I actually craved it getting up on a Saturday morning at 6:30 and I have the option not to. It feels nice," Erin explains, describing how what started as an obligation became a pleasure.

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

Benefit 3: Connection With Nature

beautiful young girl walking in forest in running clothes standing on log​Do Shorter Walks More FrequentlyShutterstock

An unexpected spiritual dimension emerged from the challenge. "It's not just the walking. It's being outside with nature. It's being outside with God. It's feeling connected to the earth and the trees and the birds and the sun," Erin shares with genuine appreciation.

Seeing With New Eyes

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This deeper connection fostered gratitude and a new perspective: "I have this new appreciation for where we live. The world we live in. I found myself truly marveling at its beauty and at the sounds and at the light. And for that I just have felt so abundant and so grateful."

Benefit 4: Community Building

Friends hiking through the hills of Los Angeles​Build Your Support NetworkShutterstock

The challenge created opportunities for meaningful social connections. "We're all like a little community now that says good morning to each other," Erin describes about the regular morning walkers she encountered. What began as a solitary activity evolved into a social experience.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Better Relationships Through Walking

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Walking also provided quality time with loved ones. "Not to mention the social benefits you receive from walking with someone. It's going to give them your undivided attention and it's going to be extremely beneficial for your relationship," Erin points out, highlighting how walking together fosters deeper connections through shared experiences.

Benefit 5: Improved Digestion

European tourist woman trying out local food.Eating traditional Portuguese egg custard tart pastry dessert pastel de Nata.​If You Don’t Eat Enough It Can Cause Muscle LossShutterstock

The digestive benefits of walking became undeniably clear—sometimes in unexpected ways. "Walking extremely benefits your digestive system by lowering your blood sugar and walking after eating stimulates your stomach and intestines, making food move through you more quickly and it helps with digestion," Erin explains about this health benefit.

That Embarrassing Moment...

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She learned this firsthand through a comical but enlightening bathroom emergency during one of her walks—a stark reminder of how movement influences our body's systems in powerful ways.

Benefit 6: Overcoming Psychological Barriers

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Perhaps the most profound benefit was recognizing and breaking through mental limitations. "Another thing I realized during this was that I don't ever really commit to physically hard things," Erin discovered, connecting this pattern to childhood asthma experiences that had created fear around physical exertion.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Facing My Childhood Fears

Teenage girl sitting on the floor with head on her knees, koncept of mental health.Shutterstock

"I kind of realized that block that I had with feeling of fear that would rise up in me when my chest would get tight or when my breathing would become too heavy. I would tell myself you know pump the brakes you got to stop it's going to get worse," she reveals. By the challenge's end, she was running 10-15 minutes without stopping—something she'd never accomplished before.

Movement Creates Breakthroughs

Running Women walking in Country​The Clinical Approach to WalkingShutterstock

This breakthrough extended beyond physical capabilities into her overall outlook: "You never know what you may process or realize while you are moving while you are moving forward while you are taking action."

Tips For Your Own Walking Journey

Woman in a parking garage, unlocking in her car. Woman activating her car alarm in an underground parking garage as she walks away. Business woman walking with car keys in the underground parkingShutterstock

"Get creative with how you get your steps in," she suggests. "I was waiting in the mobile parking lot to pick up friends at the airport. And instead of sitting in the car, I probably paced the circle of the parking lot 20 times before they let me know they were ready."

Beat The Heat

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For challenging conditions like hot weather, preparation is key: "Get a cooling towel. It really helped. Just put it on my neck or I would tie it around my head. And on the days when it's 90-95 outside I will not leave the house without a cooling towel now."

Mix Up Your Terrain

Hikers,Walking,Mountains, outdoors, outside, rural, walking, exerciseShutterstock

To maximize benefits and prevent adaptation, Erin recommends varied terrain: "Choose areas to walk in that are not just completely flat the whole time. You see when something becomes easy for our bodies, our bodies adapt and we don't burn as many calories." Adding hand weights or ankle weights can further increase intensity as your body adapts.

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

The Science-Backed Benefits

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Beyond personal experience, research supports the benefits of regular walking. "Studies show that 9,000 steps a day reduces or slows the rates of cognitive decline," Erin notes. "Studies also show that walking boosts creativity by 60% compared to sitting. Just 35 minutes a day can reduce depression symptoms and improve your mood."

Walking vs. HIIT For Hormones

Portrait, morning and walk with woman, smile and fitness with sunshine, workout and nature. Face, person and runner with healthy routine, lens flare and vacation with exercise, warm up and trainingTop 17 Expert Hacks to Burn Fat and Transform Your Body by 30 Minutes of WalkingShutterstock

For hormonal health, walking offers advantages over high-intensity exercise: "Unlike HIIT workouts, a lower intensity exercise such as walking helps your hormones by reducing cortisol which is your stress hormone and releasing endorphins which help you feel good."

It's Now Part Of My Life

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What began as a 30-day challenge has become a sustainable lifestyle change. "I'm still getting up every single morning and walking," Erin says, highlighting the lasting impact of her commitment. By focusing on consistency rather than intensity, she discovered that sometimes the simplest activities deliver the most profound transformations.

Your First Step Forward

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

Whether you're looking to lose weight, improve mood, build community, enhance digestion, overcome fears, or simply connect more deeply with nature, walking offers an accessible path forward. As Erin discovered, those 20,000 daily steps led not just to physical changes but to unexpected life transformation in ways she never anticipated.

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 weight without having to go to the gym? Tarn Kaur is an online fitness coach, social media influencer, and weight loss warrior. She often shares tips and tricks on how to slim down in a healthy and sustainable way. In a recent TikTok, she revealed that she lost an average of 10 pounds a month without having to hit the gym. “I lost 71 pounds, and I did all of this without going to the gym,” she says, going on to reveal how she did it.


Walking Is the Key to Weight Loss, She Says

@weightlosswithtarn

How I lost weight without gym!🤍 #weightlossjourney #weightlosstransformation #weightlossjourneyuk #weightlossprogress

The secret to her weight loss success? Putting on some sneakers. “My biggest tip I can give you is actually go out and get yourself walking. It sounds so simple, and it sounds like you won’t really do much, but it absolutely changed everything for me,” she said.

She Started Walking to Feel Better

“So when I was at my largest, I was always out of breath, always. My mental health wasn’t that great, and I was always fatigued and low energy. So what I decided to do, and this is where I didn’t really focus on the scales. I just wanted to feel better. I went for a walk, and that’s how everything began,” she says.

She Focused On Walking Daily to Establish a Habit

“The biggest tip I can give you is you don’t need to walk 10,000, 20,000, or 30,000 steps a day, but what you need to do is start to build that habit of movement. Whether that’s going out for 1,000 steps or you’re not even counting, but just walking every single day around the block, around your area and building that up over time,” she explained.

She Didn’t Go to the Gym Until After Her Fat Loss Stage

She went on to lose 70 pounds over an eight month period of time, “and I only started working out near the end when I wanted to tone up and my body felt quite soft per se,” she claims. “I really wanted to tone up, and that’s when I started doing home workouts again. I didn’t go to the gym during that fat loss phase.”

RELATED: 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coache

She Walked Every Day

“What I did do, though, is go for a walk every single day without fail. It didn’t need to be 10,000 steps every single day, but I made that a real key habit of mine. And once I started to really build that consistency and discipline of going out every single day, everything else stacked on top quite easily,” she explained.

It Actually Stuck

“I was someone that would never stick to anything for more than a week. I tried all of the silly diets,” she says. “And what actually stuck is just trying to make my body feel better and not focusing on what the scale said.”

She Started Walking More and More Steps

“I started off quite slow because I was so unhealthy and so overweight. I was out of breath just going around the block. That eventually progressed over months, weeks and weeks, months and months, days and days. It progressed to 10 to 12,000 steps a day, and it just became so easy. My legs were so toned even though the rest of me still needed work. My legs literally could take me anywhere, and they did.”

It Helped Her Mental Health

“It just became a real kind of need in my everyday routine to go out, not only for my body and for exercise and for endorphins, but for my mental health. During that time, I had time for myself. I put my headphones on, I completely shifted my mindset,” she says.

RELATED: I Lost 120 Pounds by Cutting Out These Common Foods I'll Never Eat Again

She Shifted Her Mindset

“I didn’t see it as ‘Oh, I need to go for a walk because I need to lose weight.’ I just changed it to ‘I want to go for a walk, I want some alone time, I wanna listen to my favorite podcast, I wanna catch up with a friend on the phone, I wanna get some fresh air.’”

The Biggest Takeaway? Start Slow and Be Consistent

“Honestly, it sounds so simple, but the most important thing is you need to start so slowly and so easily on this journey that you feel like you’re not doing anything. That’s what I felt like, and it changed everything. I am now in the best shape of my life. I feel great mentally and physically, and honestly, just take that first step. That literal first step, be consistent with it,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Do you ever wonder what would happen if you hit your daily step goal? Ariel (@ThatAwkwardMom) is a social media influencer who regularly shares about everything from mom hacks to losing weight. In one recent viral video, she revealed what happened when she set a step goal and stuck with it. “In this video today, I'm gonna tell you the four things that have changed during this time of walking, 10,000 steps a day, and the ten things that I learned,” she says.


She Walked 10,000 Steps Every Day for a Month Without Dieting

“I walked 10,000 steps every day for a month. I did it without dieting. I ate whatever I wanted whenever I wanted. I did it without any exercise. Well, besides the walking, of course, if you count that as exercise, and I did it with a toddler by my side all the time,” she says in the post.

She Did It for Her Health

“Why did I choose to do this? Well, because whenever I went up the stairs, I panted like a wildebeest with asthma being chased by a lion,” she says. “My stomach looked like I was four months pregnant.”

It Wasn’t Easy

“Nevertheless, I needed to make a change. And this seems like an easy one. Well, easy it was not,” she admits. “First of all, I know you guys all want to know if I lost weight or not. And the answer is yes, I did. My starting weight was 144 pounds, and I am five foot four.”

First Change That Happened: Her Sleep Improved

“So the first thing that changed is I started sleeping like a baby,” she reveals. “At first, my sleep was compromised because I wouldn't get my steps in in time. So I'd have to walk in circles at 10 o'clock at night, and so I wouldn't get to sleep till later. She cites research that exercise “will also keep you up less often at night” and “boosts the effect of natural sleep hormones such as melatonin. The downside to this is I started hitting this snooze button a lot more than I used to, but totally worth it, right? Who doesn't love sleep except elephants? Did you know they only sleep two hours a day?”

RELATED: She Did Cardio Every Day for 30 Days and Her Doctor Was Shocked by the Results

Second Change That Happened: Her Hunger Decreased

“The second thing that changed is that I was surprisingly less hungry and less likely to reach for sugary foods,” she says. “I am a sugar addict. It all started 10 years ago when I started working at an ice cream shop, and it all went down from there. Well, I'm just shocked by how much walking suppresses my appetite for the things I normally crave,” she said. “Instead, I found myself eating lunch and then not having this dire need to have chocolate after, which is very unusual. I still did enjoy Reese's and ice cream and sugary cereal, but the cravings for it definitely decreased.” She cites scientific evidence finding that “aerobic exercise such as walking has a larger impact on suppressing appetite than non-aerobic exercise such as weightlifting. In addition, walking may help your body to better process appetite hormones, allowing you to feel less hungry throughout the day and to feel fuller sooner when eating,” she says.

Third Change That Happened: She Felt More Energized

“The third thing that changed is that walking made me feel more energized throughout the day, which really surprised me because I figured it would take my energy away, and I would go for a walk and then I would be on the couch the remainder of the day eating a bowl of marshmallows, but instead walking made me activate my inner ticker,” she says. “I was actually able to get more done each day. I mean, the first few days were harder because my body was in shock from the sudden movement that it was not used to.”

Fourth Change That Happened: She Lost Weight

“The fourth thing that changed is I lost weight,” she continues. “I was really worried because I didn't feel like I was losing weight. I mean, I still had to suck in to put my pants on, and I was still eating ice cream and potato chips. So, boy, was I surprised when I stepped on the scale. One month later, I lost three pounds. But what's even more surprising are these pictures. I look like I went from four months pregnant to two months pregnant, and I'm not pregnant at all, for those of you wondering. But I did have a baby, which makes it difficult to get rid of this flab right here. So, but I'm not sure if any amount of walking could get rid of that.”

RELATED: 7 Fat Loss Mistakes Women Over 40 Need to Stop Making Right Now

Here Are the 10 Things She Learned From Doing the Challenge

She then moves on to the ten things that she learned by doing this challenge. “I'm just gonna rattle them off one by one. Walking in circles around your house is not fun, so get outside yet it does get the job done. Walking around in circles at night will annoy the people you live with. Dancing is a good way to get steps in. Grocery shopping does not give you as many steps as you think it would. Dishes don't benefit me at all in the walking department, but you still gotta do them. Walking with other people is nice, and it makes the experience a lot less painful. I wish I had a dog. I wish I had a babysitter so I could walk without a stubborn toddler. I wish I had Oreos and a glass of milk because that sounds freaking amazing. I'm so hungry because I stopped walking. And you should always set Google reminders to remind you to put your watch on in the morning.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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.

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Sometimes, getting started on your weight loss journey is the hardest part. Liza Marie (@lizamarie_fit) is a weight loss influencer who has dropped a whopping 140 pounds, sharing all of her tricks and tips on TikTok. In a viral video, she reveals exactly what she did to get started on her weight loss journey. “If you want to lose weight and you don't know where to start, listen to this. I lost 100 pounds at home before even getting into a gym,” she says. “I lost 140 pounds in total, but a hundred of those pounds in one year for loss at home.” We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her strategy.


The “Power of Walking” Got Her Started on Her Weight Loss Journey

@lizamarie_fit

I lost 100 pounds AT HOME !!! Here is my biggest weight loss tip that got me to where i am today. 140 pounds down and maintained for 3 years! #athomeweightloss #weightloss #natualweightloss #weightlosstips #100poundsdown

Liza maintains that her weight loss journey started with a walk. “I want you to know the power of walking is so strong, and I want you to know that walking is the number one thing that helped me lose the weight,” she says.

She Changed One Thing, Everything

Liza_Marie_lizamarie_fit2lizamarie_fit/TikTok

“I've tried everything in my life to lose weight,” she continues. “Every single diet I tried and I failed because I tried to be perfect with everything. I expected immediate results, I over complicated things. I held myself to such a high standard that it was unrealistic.” However, this time she decided she was going to “completely change” her life, body, mindset, and career.”

She Started Walking 20 to 30 Minutes Up to An Hour

The girl walks along the path in the woods to the light in a white jacket and jeans.Shutterstock

“I started my journey because I wanted to walk up my steps and not be out of breath,” says Liza. “I started walking and every single night I would walk anything from 20 minutes to 30 minutes, sometimes an hour with my best friend, and I did that for two months.” Collingwood agrees that “having a powerful reason to lose the weight (being out of breath was her reason) is key to staying motivated,” she says. “Remember why you started and what is going to keep you going when times get tough.” Also, walking is an excellent way to get started with exercise and to boost metabolism. “We don’t realize how little we move and how much we sit each day. Even just starting with 10 minutes and progressing up from there is better than nothing!” she says.

Then, She Started Tracking Her Movement

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“The third month came around, I bought an Apple watch. I started a step count, and I made sure that I hit 10,000 steps every single month. Within those three months, I lost anywhere from 30 to 40 pounds, and that is the first time I ever saw a chunk of weight go down,” she claims. Accountability is key, explains Collingwood. “The watch was helping her stay accountable to getting more movement (steps) in each day.”

She Also Cut Out Fast Food

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“During that time, I also cut out fast food,” says Liza. She was also eating the majority of her meals at home and walking daily. “I want you to know the power of a calorie deficit and the power of walking. It's the secret sauce for weight loss when it comes down to losing the weight. It doesn't need to be that complicated,” she says. Cutting out fast food can be a game changer for people who rely often on fast food, says Collingwood. “The portions and calories add up quickly and it’s difficult to eat fewer calories and enough of the good stuff (veggies, lean meats, whole grains) when eating out all the time,” she says.

Related: I Lost 100 Pounds in 1 Year. Here’s How I Did It

She Naturally Put Herself Into a Caloric Deficit by Walking and Cooking at Home

woman walking towards unknown placesShutterstock

She maintains that she didn’t start tracking calories “until months into my journey,” but was simply losing the weight by making 80 percent of her meals at home every single week and hitting a daily step goal of 10,000 steps. “I was naturally putting myself in a calorie deficit that I didn't have to track calories. I didn't even know what tracking calories was, and from doing just those two things, I lost 30 to 40 pounds,” she says. “You don’t have to track calories to know that you are eating less than you were before. Just simply having better habits without knowing the numbers can result in big changes and results on the scale,” suggests Collingwood.

Next, She Started Working Out

Home workout - woman exercising in front of a flat screen watching a fitness program or exercising during a TV show lying on a yoga mat in front of the sofa in the living room of a house or apartment.Shutterstock

“At that moment, when I saw the scale go down, I decided to add more to my plate,” says Liza about her decision to start working out. “I would do around two to three at-home workouts a week, which is why I love all my shy girl workouts that I share, and I also share workouts like this throughout my app just to prove to women that you don't need a crazy gym membership. You don't need to do the craziest workouts. You don't need to be lifting the heaviest weights in order to see results,” she continues, adding that “consistency and nutrition” are “going to show you the results that you want to see.” A lot of people enjoy the privacy of working out at home, says Collingwood. “There are plenty of apps and YouTube videos to find workouts that you enjoy.”

She Started Tracking Calories

Counting calories, different food with written quantity of calories, diet concept.Shutterstock

After losing 80 pounds but “still in the 200s,” she learned about caloric deficit and why people track calories and macros and started calculating her calorie deficit. “I was trying really hard to hit my protein goal, and I was trying very hard to stay within my calorie deficit, but I was not perfect. There were days I went over a bit. There were days I was under a bit. When it comes to losing weight and when it comes to a fitness journey, if you are striving for perfection, you are setting yourself up for failure,” she says. “You will definitely not be perfect every day. There is no such thing. As long as the behaviors are there—getting more protein, getting exercise, etc.most of the time then the results will follow. Starting to actually track can help get much more specific about how much is going in and how much is getting burned. I highly recommend starting to track when you hit a plateau and can’t figure out what isn't working anymore,” says Collingwood.

She Calls Her Method “Habit Stacking”

Liza_Marie_lizamarie_fit4Liza Marie Fit/Facebook

“Doing little things one by one over time and not giving up is what got me here,” Liza says, adding that she now weighs 140 pounds because of what she calls habit stacking. “I started with the steps and cutting out the fast food. Once this became second nature to me, I craved walking. I loved my hot girl walks. I love listening to my podcast. Then I added the next habit, and my next habit was two to three workouts. I'm still doing my first habit, but I'm also doing two to three workouts. I did that for months, took until month eight. Then be like, what's a calorie deficit? Let me start tracking my food. I think the biggest part when people hear calorie deficit, they're triggered because they're like, I don't want to weigh my food. I don't want to track. My food is so beneficial, and it really did really kickstart my weight loss journey. I was already down a lot of weight, but I'm telling you, the second I really focused on my nutrition even more changed my life and those things, I lost this weight at home. I got my gym membership after I lost a hundred pounds,” she says.

Now, This Is Her Lifestyle

Liza_Marie_lizamarie_fit3lizamarie_fit/TikTok

She explains that now “this is her lifestyle,” because she “turned all these things into my lifestyle by not doing them all at once” but instead “doing them one step at a time.” She adds: “You can change your life in any moment. You can lose the weight at home. You don't need to do anything crazy to lose the weight. Do not underestimate the power of walking and do not underestimate a calorie deficit.”

Related: Fitness Expert Bryony Deery Shares Her Secrets For Chiseled Abs

"Start With Something Small"

tara_collingwood5dietdivatara/Instagram

Overall, Collingwood calls her story and lifestyle change “amazing.” “Start with something small. Do it until it becomes a habit and you are pulled to do it every day instead of pushing yourself to do it. hen add something else to the routine. Soon you will have a bunch of new healthy habits that add up to a healthy lifestyle!” she says.

💪🔥Body Booster: Walking is an excellent way to get started with exercise and to boost metabolism. Even just starting with 10 minutes and progressing up from there is better than nothing

Tess Thomas drtessthomas
Copyright drtessthomas/Instagram

Do you want to lose weight without taking Ozempic or another GLP-1 weight loss drug? There are foods you can eat to trigger the same hormones. Tess Thomas, DO, is a board-certified family Doctor with 20+ years of experience helping busy women reverse pre-diabetes, lose weight, and stop playing tug-of-war with their blood sugar. In a new social media post, she reveals the food she eats daily that “mimics” Ozempic. “You don’t need a prescription to start regulating hunger, reducing cravings, and improving blood sugar…You just need foods that work with your body’s natural GLP-1 hormone. These 10 are the real MVPs,” she writes.

Avocados

Avocado on rustic wooden table. Raw Fruits healthy green food concept.​AvocadoShutterstock

The first food she recommends is avocado. “Loaded with healthy fats that slow digestion, keep you full, and help prevent blood sugar spikes. Plus, they’re packed with fiber!” she says.

Lentils

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Next up, lentils. “A plant-based powerhouse. Full of fiber and protein, they help blunt blood sugar surges and keep you full for hours,” she says.

Chia Seeds

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Chia seeds are another great weight loss food. “Absorb water and expand in your stomach, creating a gel that slows digestion and increases fullness — naturally reducing how much you eat,” she says.

Eggs

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Eggs should also be on your shopping list. “High in protein and essential nutrients. Eggs help lower levels of ghrelin (your hunger hormone) and stabilize your appetite all morning long,” she explains.

Farro or Quinoa

Cooked Organic Farro Grain in a Bowl for Dinner​Protein-Packed Farro SaladShutterstock

Both farro and quinoa are great for weight loss. “Unlike refined grains, these ancient grains are rich in fiber and protein — meaning fewer crashes and more steady energy,” she says.

Kefir or Greek Yogurt

Milk,Kefir,Grains,Spoon, probiotics, health, gut, food, diet​Probiotic Foods: Kefir Greek YogurtShutterstock

Don’t sleep on kefir and Greek Yogurt. “Great for gut health, which is closely tied to blood sugar control. The protein content also helps regulate hunger hormones,” she says.

Zucchini or Cauliflower

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Add zucchini and cauliflower to your shopping list. “These low-calorie, high-volume veggies add bulk to meals without raising blood sugar — so you feel full on fewer calories,” she says.

Rotisserie Chicken or Tofu

Homemade chicken rotisserie with thyme, lemon closeup on a slate board on the table. Horizontal top view from above​Buffalo Chicken Lettuce WrapsShutterstock

Two great protein sources? Rotisserie chicken or tofu. “Convenient, lean protein sources that help preserve muscle, increase satiety, and keep your metabolism humming,” she says.

Sardines or Salmon

Grilled sardines on a plate, All Saints, 'Santos Populares' holidays in Lisbon in JuneShutterstock

She also recommends sardines and salmon. “Rich in omega-3s and protein, they help reduce inflammation, improve insulin sensitivity, and regulate appetite.”

Apples or Pears (with skin)

Pear tree. Ripe pears on a tree in a garden​PearsShutterstock

The last item on her list? Apples or pears. “Packed with fiber and antioxidants — they slow glucose absorption and support gut health and fullness,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Lindsey Guldenschuh pharmacist_lindsey
Copyright pharmacist_lindsey/Instagram/Shutterstock
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 taking Ozempic or another weight loss drug and not getting the desired results? One expert-slash-weight loss warrior has some advice for you. Lindsey Guldenschuh is a pharmacist who shares information with her followers about GLP-1 drugs, as both an expert and someone on them. In a new post, she reveals the key habits responsible for her weight loss success. “I’ve lost 35 lbs on a GLP-1 by sticking to these five non-negotiables,” she writes, going on to reveal the five things she prioritized.

Prioritizing Protein

The first habit was prioritizing protein. “I aim for at least 100g of protein daily, which keeps me full, supports muscle, and makes hitting my goals way easier. Protein coffee in the morning is a staple!” she writes.

Eating in a Calorie Deficit (with GLP-1 Support)

calorie counting app on smartphone screen. Counting calories on a diet. Weight loss​Create a Slight Calorie DeficitShutterstock

Next, she eats in a calorie deficit with GLP-1 support. “I use the FatCalc calculator to figure out my deficit, and thanks to the appetite suppression from my GLP-1, I can actually stick to it without food noise running the show,” she says.

Moving Her Body Daily

Happy woman running with a weighted vest​She Walked with a Weighted VestShutterstock

The third habit she swears by is exercising, moving her body daily. “Started with simple walking, then added a weighted vest to level it up. I walk during work breaks, at baseball practice, or on my walking pad—my goal is 7,500 steps/day and 3–4 strength workouts/week,” she writes.

Hydrating Like It’s Her Job

Young woman in black sport outfit resting and drinking water after running.​3. Drink More WaterShutterstock

She also makes sure to hydrate. “I drink 100+ oz of water daily, and start my mornings with electrolytes to boost energy, digestion, and overall well-being,” she says.

“Being Boring on Purpose”

delicious grilled steak meat with vegetables on barbecue grill with smoke and flames. popular outdoor summer activity for friends and familyShutterstock

Being boring on purpose,” is also important, she claims. “I keep my meals simple and repeatable with a few high-protein staples I rotate weekly. No complicated recipes, just a doable routine that makes tracking and staying consistent so much easier,” she writes.

Sustainable Habits Are Key

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The bottom line? Sustainable habits are key, she says. “No magic, no perfection—just structure, support, and habits I can stick with thanks to the help of my glp-1.” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Jon Williams jonwilliamsfitness jonwilliamscoaching
4 Signs You Are Eating Too Much Protein to Lose Fat
Copyright jonwilliamsfitness/Instagram/Shutterstock
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 trying to incorporate healthy habits into your life, so you can get stronger and lose weight? According to one expert, there are some everyday habits that the fittest people have in common. Jon Williams is a fat loss expert and fitness trainer who helps men and women lose 20-plus pounds of body fat. In a new post, he reveals the top 5 habits of the “strongest people 50+” in the gym for a week. Here is what he learned from observing them:

They Have Consistent Training Schedules

“I noticed that the strongest people in the gym have a consistent training schedule. They treat their workouts as a non-negotiable part of their day, which helps them build muscle and improve their overall strength over time,” he says.

They Lift Weights and Split Days

Athlete,Dumbbell, Bodybuilding, weights, lifting, exercise, gym, weights​Fundamental 2: Strength Train at Least Three Times a WeekShutterstock

“I observed that they focus on lifting weights each day,” he says. “Doing specific splits: such as lower and core days, or push and pull days. Engaging multiple muscle groups and promoting overall functional fitness.” According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

They Pay Attention to Nutrition

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“It’s clear that they pay attention to their nutrition. They seem to make sure they’re eating enough protein, healthy fats, and complex carbs, which supports muscle recovery and gives them the energy they need for intense workouts,” he continues. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

They Have “Strong Mental Resilience”

“I can see that they have strong mental resilience and set clear goals. This mindset helps them push through challenges and stay committed to their fitness journey, even when things get tough. They are very consistent, same time every day,” he says.

The Prioritize Recovery

In addition to doing work, they rest. “They also prioritize recovery practices. Whether it’s stretching, foam rolling, or getting enough sleep, they understand how crucial it is to recover. Most do saunas and cold plunges,” he concludes. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.