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I Lost 250 Pounds With 5 Simple Walking Tricks

Discover how simple walks can transform your health.

Alek Korab
By Alek KorabOct 16, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Lacey_Baier23
Copyright laceybaier/Instagram
Alek Korab
By Alek KorabOct 16, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Fitness & Workouts

Have you ever felt overwhelmed by complex weight loss routines or extreme diets? You're not alone. Lacey Baier, a nutrition and fitness coach and the voice behind a popular YouTube channel, understands this struggle firsthand. After losing over 250 pounds and maintaining her weight loss, Lacey now shares her "cleanish" approach to health—a balanced, sustainable lifestyle that prioritizes nutrition without sacrificing enjoyment. In this article, she reveals how something as simple as walking can be a game-changer for your weight loss journey and overall health.

The Myth of Hardcore Workouts for Weight Loss

Many people believe that losing weight requires intense gym sessions and grueling cardio workouts. However, Lacey Baier challenges this notion. "While I do love a good heavy, sweaty weightlifting workout, and it's been really helpful for my weight loss journey and my own self-confidence, plain, old, simple, boring walking can be very beneficial as well," she explains in her post. Lacey adds, "Plus, it's also great for your overall health, even if you're not trying to lose weight."

Understanding the Calorie Deficit

Before diving into the benefits of walking, it's crucial to understand the foundation of weight loss. Lacey emphasizes, "If you consume more calories than you burn in a day, you're going to gain weight. In order to lose that weight, you need to burn more calories in a day than you're consuming. And that's called a calorie deficit." This concept, known as a calorie deficit, is key to sustainable weight loss. Lacey recommends aiming for a 500-calorie deficit each day as a good target for losing weight.

The Pitfall of Extreme Dieting

Lacey warns against the common trap of extreme dieting. "The problem that a lot of us have is that we try to overdo it, we restrict too much. And then your body does another problem where you start doing a yo-yo diet and it's just this endless cycle of gaining weight and losing weight because you're not finding a sustainable lifestyle that works for you that you can do forever, that loses the weight and then keeps it off." Instead, Lacey advocates for finding a sustainable lifestyle that works for you long-term.

The Science Behind Walking for Weight Loss

To back up her claims about walking, Lacey cites a 2017 study. "There's a trial published in 2017 where a group of participants were following a calorie deficit diet, and they did this moderate walk five days a week," Lacey explains. The results were impressive: "Just doing that decreased weight, decreased body fat percentage, and lower levels of insulin and cholesterol in the blood. And that all meant that they were also at a lower risk for cardiovascular disease and insulin resistance."

The Mayo Clinic experts support these findings: "Regular brisk walking can help you maintain a healthy weight and lose body fat." They also note additional benefits: "Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes."

Consistency Trumps Intensity

An interesting finding from the study was that participants who walked for longer periods didn't see better results. Lacey elaborates, "Interestingly enough, participants who were walking the four to six hours in a week wound up not having the same good results. And they attributed that to the fact that those who are doing the longer walks were actually less consistent in getting that done every day." This highlights a crucial point: "Moderation and consistency is really the key to weight loss success," Lacey emphasizes.

Practical Walking Goals for Weight Loss

For those who can't commit to 30-minute daily walks, Lacey offers an alternative approach. "If you can't find 30 minutes in a day to consistently walk every day, that's not a problem," she reassures. She then explains, "Interestingly enough, hitting approximately 10,000 steps in a day and then having actual 3,500 of those 10,000 steps being 10 to 15 minutes of actively walking, enhanced long-term weight loss." This means you can achieve significant benefits by incorporating brief, brisk walks throughout your day while maintaining an overall active lifestyle.

The Mayo Clinic experts provide a general goal: "As a general goal, aim for at least 30 minutes of physical activity a day. If you can't set aside that much time, try several short sessions of activity throughout the day. Any amount of activity is better than none at all."

The Added Benefits of Resistance Training

While walking is excellent for weight loss, Lacey also advocates for incorporating resistance training. "Adding in just even 10 minutes of resistance training can have a ton of benefits," she explains. Lacey suggests various forms of resistance training, "whether that's in the form of weight training, bodyweight exercises, resistance band workouts, or even body conditioning workouts like Pilates or yoga." The benefits are numerous: "Those will actually have a really cool benefit of increased metabolism for longer after the events. Not to mention that it's also going to help you improve your muscle mass, your strength, your posture, your overall mood and flexibility and confidence, and just your general overall lifestyle."

Embracing a "Cleanish" Lifestyle

Lacey's approach to weight loss and health is rooted in what she calls a "cleanish" lifestyle. This balanced approach prioritizes healthy habits without extreme restrictions. "It's not a total necessity, but it's a great addition for sure as part of an overall healthy, 'cleanish' lifestyle," Lacey says about resistance training, emphasizing the flexibility of her method.

Proper Walking Technique

To maximize the benefits of walking, it's important to use proper technique. The Mayo Clinic advises: "Your head is up. You're looking forward, not at the ground. Your neck, shoulders, and back are relaxed, not stiffly upright. You're swinging your arms freely with a slight bend in your elbows. A little pumping with your arms is OK."

Getting Started: Essential Gear

Before you begin your walking routine, make sure you have the right equipment. The Mayo Clinic recommends: "Choose shoes with proper arch support, a firm heel, and thick flexible soles to cushion your feet and absorb shock. Wear comfortable, loose-fitting clothes and gear appropriate for all types of weather, such as layers in cooler weather."

Setting Realistic Goals

When starting a walking routine, it's crucial to set achievable goals. The Mayo Clinic suggests: "For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines: Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity."

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

Tracking Your Progress

Monitoring your walking progress can be a great motivator. The Mayo Clinic advises: "Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration."

Staying Motivated

Maintaining motivation is key to a successful walking routine. The Mayo Clinic offers these tips: "Set yourself up for success. Start with a simple goal, such as, 'I'll take a 5- or 10-minute walk during my lunch break.' When your 5- or 10-minute walk becomes a habit, set a new goal, such as, 'I'll walk for 20 minutes after work.'"

RELATED: I Shrunk From Size 22 to 8 With These 15 Tips That Actually Work

Walk Your Way to Better Health

Lacey Baier's insights, supported by expert advice from the Mayo Clinic, reveal that sustainable weight loss doesn't require extreme measures. By incorporating regular walks into your daily routine and potentially adding some resistance training, you can achieve significant health benefits and long-term weight loss success. Remember, consistency and moderation are key. As Lacey suggests, "Go take a walk to get those steps in today," and start your journey towards a healthier, happier you. "Once you take that first step, you're on the way to an important destination — better health," Mayo Clinic says. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

sustainable weight loss

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Fitness & Workouts

I Lost 250 Pounds With 5 Simple Walking Tricks

Lacey_Baier23
Copyright laceybaier/Instagram
Alek Korab
By Alek KorabOct 16, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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

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

Have you ever felt overwhelmed by complex weight loss routines or extreme diets? You're not alone. Lacey Baier, a nutrition and fitness coach and the voice behind a popular YouTube channel, understands this struggle firsthand. After losing over 250 pounds and maintaining her weight loss, Lacey now shares her "cleanish" approach to health—a balanced, sustainable lifestyle that prioritizes nutrition without sacrificing enjoyment. In this article, she reveals how something as simple as walking can be a game-changer for your weight loss journey and overall health.

The Myth of Hardcore Workouts for Weight Loss

Many people believe that losing weight requires intense gym sessions and grueling cardio workouts. However, Lacey Baier challenges this notion. "While I do love a good heavy, sweaty weightlifting workout, and it's been really helpful for my weight loss journey and my own self-confidence, plain, old, simple, boring walking can be very beneficial as well," she explains in her post. Lacey adds, "Plus, it's also great for your overall health, even if you're not trying to lose weight."

Understanding the Calorie Deficit

Before diving into the benefits of walking, it's crucial to understand the foundation of weight loss. Lacey emphasizes, "If you consume more calories than you burn in a day, you're going to gain weight. In order to lose that weight, you need to burn more calories in a day than you're consuming. And that's called a calorie deficit." This concept, known as a calorie deficit, is key to sustainable weight loss. Lacey recommends aiming for a 500-calorie deficit each day as a good target for losing weight.

The Pitfall of Extreme Dieting

Lacey warns against the common trap of extreme dieting. "The problem that a lot of us have is that we try to overdo it, we restrict too much. And then your body does another problem where you start doing a yo-yo diet and it's just this endless cycle of gaining weight and losing weight because you're not finding a sustainable lifestyle that works for you that you can do forever, that loses the weight and then keeps it off." Instead, Lacey advocates for finding a sustainable lifestyle that works for you long-term.

The Science Behind Walking for Weight Loss

To back up her claims about walking, Lacey cites a 2017 study. "There's a trial published in 2017 where a group of participants were following a calorie deficit diet, and they did this moderate walk five days a week," Lacey explains. The results were impressive: "Just doing that decreased weight, decreased body fat percentage, and lower levels of insulin and cholesterol in the blood. And that all meant that they were also at a lower risk for cardiovascular disease and insulin resistance."

The Mayo Clinic experts support these findings: "Regular brisk walking can help you maintain a healthy weight and lose body fat." They also note additional benefits: "Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes."

Consistency Trumps Intensity

An interesting finding from the study was that participants who walked for longer periods didn't see better results. Lacey elaborates, "Interestingly enough, participants who were walking the four to six hours in a week wound up not having the same good results. And they attributed that to the fact that those who are doing the longer walks were actually less consistent in getting that done every day." This highlights a crucial point: "Moderation and consistency is really the key to weight loss success," Lacey emphasizes.

Practical Walking Goals for Weight Loss

For those who can't commit to 30-minute daily walks, Lacey offers an alternative approach. "If you can't find 30 minutes in a day to consistently walk every day, that's not a problem," she reassures. She then explains, "Interestingly enough, hitting approximately 10,000 steps in a day and then having actual 3,500 of those 10,000 steps being 10 to 15 minutes of actively walking, enhanced long-term weight loss." This means you can achieve significant benefits by incorporating brief, brisk walks throughout your day while maintaining an overall active lifestyle.

The Mayo Clinic experts provide a general goal: "As a general goal, aim for at least 30 minutes of physical activity a day. If you can't set aside that much time, try several short sessions of activity throughout the day. Any amount of activity is better than none at all."

The Added Benefits of Resistance Training

While walking is excellent for weight loss, Lacey also advocates for incorporating resistance training. "Adding in just even 10 minutes of resistance training can have a ton of benefits," she explains. Lacey suggests various forms of resistance training, "whether that's in the form of weight training, bodyweight exercises, resistance band workouts, or even body conditioning workouts like Pilates or yoga." The benefits are numerous: "Those will actually have a really cool benefit of increased metabolism for longer after the events. Not to mention that it's also going to help you improve your muscle mass, your strength, your posture, your overall mood and flexibility and confidence, and just your general overall lifestyle."

Embracing a "Cleanish" Lifestyle

Lacey's approach to weight loss and health is rooted in what she calls a "cleanish" lifestyle. This balanced approach prioritizes healthy habits without extreme restrictions. "It's not a total necessity, but it's a great addition for sure as part of an overall healthy, 'cleanish' lifestyle," Lacey says about resistance training, emphasizing the flexibility of her method.

Proper Walking Technique

To maximize the benefits of walking, it's important to use proper technique. The Mayo Clinic advises: "Your head is up. You're looking forward, not at the ground. Your neck, shoulders, and back are relaxed, not stiffly upright. You're swinging your arms freely with a slight bend in your elbows. A little pumping with your arms is OK."

Getting Started: Essential Gear

Before you begin your walking routine, make sure you have the right equipment. The Mayo Clinic recommends: "Choose shoes with proper arch support, a firm heel, and thick flexible soles to cushion your feet and absorb shock. Wear comfortable, loose-fitting clothes and gear appropriate for all types of weather, such as layers in cooler weather."

Setting Realistic Goals

When starting a walking routine, it's crucial to set achievable goals. The Mayo Clinic suggests: "For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines: Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity."

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

Tracking Your Progress

Monitoring your walking progress can be a great motivator. The Mayo Clinic advises: "Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration."

Staying Motivated

Maintaining motivation is key to a successful walking routine. The Mayo Clinic offers these tips: "Set yourself up for success. Start with a simple goal, such as, 'I'll take a 5- or 10-minute walk during my lunch break.' When your 5- or 10-minute walk becomes a habit, set a new goal, such as, 'I'll walk for 20 minutes after work.'"

RELATED: I Shrunk From Size 22 to 8 With These 15 Tips That Actually Work

Walk Your Way to Better Health

Lacey Baier's insights, supported by expert advice from the Mayo Clinic, reveal that sustainable weight loss doesn't require extreme measures. By incorporating regular walks into your daily routine and potentially adding some resistance training, you can achieve significant health benefits and long-term weight loss success. Remember, consistency and moderation are key. As Lacey suggests, "Go take a walk to get those steps in today," and start your journey towards a healthier, happier you. "Once you take that first step, you're on the way to an important destination — better health," Mayo Clinic says. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

I Lost 40 Pounds in 5 Months by Walking and These Easy Habits

alexxandra_fitt1
alexx.fitt/TikTok
Leah Groth
By Leah GrothMay 14, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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

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

Weight loss can be a tricky equation. However, there are many people online sharing their success stories who have shared the healthy habits responsible for dropping weight. Online fitness coach Alexandra, who goes by the handle @alexx.fitt, revealed in a viral video that after struggling to lose weight for years she lost a whopping 40 pounds in five months.

1. She Started to Make Healthier Choices Every Single Day

alexxandra_fitt2alexx.fitt/TikTok

“Here's how long it's going to take you to lose weight. I lost 40 pounds and here's what I did and how long it took me,” she says in the video, revealing that her weight loss journey first started in 2020. “I think around that time for a whole year I did every single diet, every single workout, every single meal plan, and nothing worked. Nothing would actually help me lose weight.” However, in January 2021, she learned the secret to losing weight fast. “Instead of following a freaking diet, I basically started to make healthier choices every single day,” she said in the video. It “all started with walking and a schedule,” she continued. “I made a plan of what time I'm going to eat and what I will be eating. I stuck to that schedule,” she added.

Related: 10 Foods That Grow Muscle Fast

2. She Saw Results Within the First Month

alexxandra_fitt3alexx.fitt/TikTok

There is scientific evidence supporting the benefits of meal planning. Studies the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity. Then, from January 2021 on “I literally walked every single day for six months straight,” she said. “There were like two days that I missed. Maybe it took me about five, six months to lose 35, 40ish pounds, but I saw results within the first month.”

3. She Lost 50 Pounds in 6 Months

In a recent Instagram video, she got specific about her steps (and also revealed that she lost 50 pounds in six months). “Hear me out walking seriously changes your life, I was able to lose 50lbs in less than 6 months by walking 10k steps a day!” she captioned the post. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

Related: 15-Minute Fat-Burning Workout to Tone Your Entire Body You Can Do Anywhere

4. Exercise Shouldn't Feel Like Punishment

@alexx.fitt

It was more during my journey that i realized #weightloss #mindset

Something else that was helpful for Alex was shifting her mindset. She explains that prior to losing weight, she viewed running as “a form of punishment,” but now she feels like exercise is something she is “so grateful for,” she wrote in another TikTok. “I'm grateful I get to go on a run and move my body, and I do that kind of stuff because it genuinely makes me feel good. I don't do it as a form of punishment. I'm like, I'm going to feel so good after I run. It's going to clear my mind,” she added.

Related: I Lost 160 Pounds and Here's 4 Ways I Took the Weight Off

5. Exercise Make Her Feel Good

alexxandra_fitt4alexxandra.fitt/Instagram

“I wake up anxious sometimes. So going on a run or even doing a morning workout, I'm like, oh my goodness, this helps me so much. So that's the kind of mindset shift you got to have when you're trying to lose weight. It's a lifestyle. You're doing this stuff because it feels good for you, not because you have to.” Alex is spot on about using exercise to quell anxiety. The American Psychological Association dubs it a “healthy stress reliever,” and several studies back up the claim.

💪🔥Body Booster: Walking 10,000 steps a day is not only an effective workout for weight loss, it can improve your cardiovascular health and ward off cancer, according to research.

Nutrition & Diet

I Lost 50 Pounds in 8 Months by Walking

Carlo Costanzo vCloudInfo
Copyright vCloudInfo/YouTube
Leah Groth
By Leah GrothJul 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Alek Korab
✓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.

You don’t need to spend a lot of money on a fancy gym membership or a personal trainer if you want to get into shape and lose weight. According to one weight loss warrior, all you really need is a pair of good walking shoes. Carlo, a home assistant expert and social media influencer, lost a whopping 50 pounds in 8 months with the help of daily walks. In a viral video he explains exactly how he did it. “I lost around 50 pounds basically walking an hour every day. I decided to make a video showing the progress so I could look back at it and keep myself both motivated and accountable,” he writes in the caption.

He Wants to Help Inspire Others with His Story

Carlo explains that he took a break from social media, “a step back and I started focusing on my health. I was about 250 pounds at the beginning of this year. And I've always enjoyed watching these transformation videos of people who, you know, they've done things, they've done some weight loss. I find it very inspiring. So I've had some success with my journey. So I thought I'd make this video just to add my voice to the mix out there,” he says.

He Tipped the Scales at 250

Check your body shape with white weight scales, top view.Shutterstock

He explains that he started his weight loss journey in January, 2020, tipping the scales at 250 pounds. “This was by far the highest I've been. I've always struggled with weight loss. I've definitely lost some weight here and there. It's always been like, sort of attached to something else. So the kids had sports, and maybe during their practices, I would walk and I would begin to lose some weight. I'd find some success, but when the season ended and the practices stopped, I would stop and the weight would come back.

He Set a Goal to Walk 3 Miles Every Day

Person walking to Freedom ConceptShutterstock

“This time around, I decided to do walking again. So I definitely wanted my journey to be something that I could do for the long haul. Something that I could sustain, just keep moving the whole time. So I tried to walk every single day, three miles. It was basically the goal I had,” he says.

He Was Inspired by Someone Who Did a 5K Daily

Underwater,Reflection,Silhouette,Of,A,Girl,Walking,On,The,SeashoreShutterstock

He says that he was “inspired” by someone he saw on Twitter “who was doing a 5K every day for a hundred days,” he says. “I said, you know what, I'm gonna try to do this. I'm gonna try to walk, not really run, but just walk 5K every day for a hundred days and see where it gets me.”

It Took Him an Hour to Walk 3 Miles or 7,000 Steps

Smart watch woman using smartwatch touching button and touchscreen on active sports activity or morning jogging during beach sunrise or sunset. Closeup of hands and wrist with smart watch screen.Shutterstock

He explains that some days he walks at a slower pace, especially when he doesn’t feel like walking. “I don't wanna do this, but I'm gonna get it done. So even if you just walk at a slow pace, it's better than not doing it at all.” He ends up walking three miles in an hour, or 7,000 steps.

It Wasn’t “Too Taxing” On His Body

tourist couple walking on cobblestone street vacation in europe on holiday breakShutterstock

“It was something that wasn't too taxing on my body. I did it every single day, getting to about 115 straight days.” He says the weight loss started, and “progressively came down every day.”

He Started Working Out with a Trainer

Female,Personal,Trainer,Lift,Dumbells,weights,gym,workout, weightsShutterstock

He also started working out with a personal trainer and strength coach. “I wanted to walk, but I also wanted to do some strength and try to up my metabolism, up the muscle growth, in addition to cardio, just to lose weight,” he says. He learned how to do body weight exercises, like pushups, sit-ups, “just normal calisthenic things.” However, “the anchor to everything was the walking.”

He Walks No Matter What

Handsome businessman is walking at the airportShutterstock

He reiterates that even when he gets home late, he makes sure to walk. “I'm gonna put that time in. I'm gonna trust that process, and I'm gonna just keep working at this.”

He Also Logged His Food

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate caloriesShutterstock

Walking also helped him with his eating. “If you walk every day, then maybe you snack a little less. I was logging all my food.” He says that the daily habit helped him “stay on that right path.”

He Lost 55 Pounds in 7 Months

Male athlete measuring Body Composition with ScaleShutterstock

Over 7 months he went from 250 down to 195, losing “a good 55 pounds with maybe one to two days a week of strength training, and then seven days a week of walking, just walking every single day.”

After 8 Months, His Weight Stabilized at 205

A happy man is relaxing on green grass with squint eyes and raised up to sky arms at sunny summer day at park background. Concept of wellbeing and healthy lifestyle

Now his weight has stabilized at 205. “It's a good 50 pound loss for me, which is great. My energy is super high. My cardiovascular is a lot better. I can run more. I've started jump roping. That's a new thing that I've added to my workout routine.”

He Hopes His Story Will Help Others

“I just wanted to share this story with others. I'm just a normal dude. I'm 47, so creeping up on 50, just trying to get back in shape, trying to change the chemistry of my body, the composition of my body to lead a healthier lifestyle, which I think is good for everyone.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

The Simple Best Exercise to Lose Weight, by Fitness Trainer

alexxandra_fitt1
alexx.fitt/TikTok
Leah Groth
By Leah GrothApr 10, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY 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.

You don’t need a fancy gym, personal trainer, or several hours a day to get into the best shape of your life. According to one expert, losing weight requires just a pair of sneakers. Online fitness trainer and coach Alexandra (@alexx.fitt) has amassed a following on TikTok and Instagram by sharing videos about how she lost 50 pounds by making a few simple tweaks to her life. In a recent Instagram video, she reveals the simple exercise that is responsible for her transformation: Walking. “10k steps a day is life-changing here’s how,” she writes in the caption.

You Can Burn a Lot of Extra Calories

alexxandra_fitt2alexx.fitt/TikTok

“I weigh around 150lbs so walking 10k steps burns an extra 300-400 calories a day without spending hours on the stair master,” says Alexandra.

It Can Be Done Anywhere, Wearing Anything

alexxandra_fitt3alexx.fitt/TikTok

You also don’t need to spend a lot on clothing or equipment. “Walking can be done anywhere you don’t have to get fancy gym clothes you can literally walk in your pjs,” she adds.

RELATED: 5 Foods to Melt Your Belly Fat Away=

It Helps Regulate Appetite

Female hands tying shoelace on running shoes before practice. Woman athlete preparing for jogging outdoors. Runner getting ready for training. Sport active lifestyle concept. Close-upShutterstock

Walking is also good for appetite regulation, according to Alexandra. “Walking is not an extremely difficult exercise and it can help regulate your appetite hormones and reduce feelings of hunger,” she says.

It Uses “Fat as Fuel”

woman walking towards unknown placesShutterstock

Walking also uses “fat as fuel,” she says. “Since walking is low impact your body will tap into your fat storage instead of ‘eating up’ your muscles.”

Walking Plus Healthy Eating Habits Helped Her Lose Weights

Alexandra_alexx.fitt11alexxandra.fitt/Instagram

“When I lost 40lbs, the ONLY exercise I did was walk,” says Alexandra. “Gyms were shut down, so it’s all I could do. Along with cleaning up my eating habits walking is the main exercise that helped me lose weight fast!”

RELATED: 19 Arm-Toning Workouts for Women Looking to Achieve Sculpted Shoulders and Biceps

Brisk Walking Boasts Many Other Health Benefits

Abstract image of people in motion with blurred backgroundShutterstock

According to JAMA Internal Medicine, walking at a brisk pace for about 30 minutes a day offers lots of healthy benefits, including a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

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

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

Active woman using smartwatchShutterstock

Also, a 2018 study published in the journal Obesity found that walking 10,000 steps a day is great for weight loss and weight management.

💪🔥Body Booster: Set a goal to walk 10,000 steps a day for a week. At the end of the week assess how your body looks and feels.

Nutrition & Diet

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

Mahtab Ekay fitbymahtab
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothSep 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach

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

You Need to Be in a Calorie Deficit

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

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

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

Walking Burns 100 Calories in 30 Minutes

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

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

Increase Your Weekly Steps

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

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

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

How to Increase Your Daily Steps

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

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

Other Benefits of Cardio

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

There Are Lots of Benefits to Walking

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

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

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

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

Nutrition & Diet

Mom Lost 60 Pounds and Shares 6 Bits of “Brutal Honesty”

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Copyright theemilychristensen/Instagram
Leah Groth
By Leah GrothJan 22, 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 curious about what to expect after achieving your weight loss goals? You might be surprised what it is like, says one weight loss warrior. Emily Christensen is a social media influencer who lost 60 pounds after undergoing weight loss surgery and adopting a healthy lifestyle. She regularly shares tips and tricks with her followers about how she did it. In a new post, she reveals the truth about being overweight and thin. “Some brutal honesty from who has spent the majority of her life feeling fat and longed to be skinny,” she writes in the Instagram post.

When You Lose Weight, More Problems Surface

The first truth? You might find underlying problems after slimming down. “When you’re over weight that’s the only problem you want to solve. Once you lose the weight you realize how many underlying things are going on that have *actually* been causing issues. I’m talking relationships, spending, parenting,” she says.

Being Skinny Doesn’t Mean You Are Healthy

The second thing she learned? “Being skinny doesn’t mean you’re healthy,” she says. “When I was at my lowest weight I had lost a lot of muscle. Rebuilding that is kind of scary but I know it’ll serve me when I’m a fit grandma.”

Weight Loss Is Mental

Her third truth is that weight loss is mental. “There are a lot of tools out there that can help! But they’re still just tools. I have to talk to myself a LOT to remind myself I didn’t suddenly gain back 60+ pounds,” she writes.

You Might Still Be Obsessed with Your Weight

She goes onto explain that obsession with your weight might not end. “Before I lost weight I was really obsessed with losing weight. Now that I’ve lost weight I have times where I’m really obsessed with keeping it off. Not out of vanity but out of fear. I never want to go back to feeling how I did for so many years,” she writes.

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

Your Loved Ones Might Not Be On Board with Your New Lifestyle

Another truth? “No one cares about your journey as much as you do. Meaning…it’s not anyone’s job to eat what you eat. Or exercise with you. Your spouse/partner may or may not be on board with your new lifestyle. It’s up to you to buy and prepare the right foods and find the time to exercise,” she says.

Being Skinny Won’t Give Your More Self-Worth

Finally, getting thin won’t solve your self-esteem problems. “Being skinny isn’t going to give you more self worth. It might help you love your body more and appreciate what it’s done for you…but ‘skinny’ isn’t an attribute that very many people use when they talk about why they love someone,” she concludes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

4 Protein Mistakes Preventing You From Losing Weight

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Leah Groth
By Leah GrothJan 21, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you on a high-protein diet for fat loss but can’t seem to lose weight? You could be making a common mistake, according to an expert. Cherisse Kozloski is a nutrition coach and personal trainer who helps her clients lose weight and keep it off. In a new post, she discusses some slip-ups that many seem to be making. Most women eating a high protein diet but not losing fat are making these common mistakes,” she writes. “Are these mistakes stopping your progress?”

Mistake 1: You Aren’t Counting Calories

The first mistake? “Not paying attention to your overall calories,” she reveals. “Eating more protein doesn’t automatically mean fat loss. If you’re not mindful of your portions, you could be consuming more calories than you burn, a surplus is a surplus.”

Solution: Measure or Weigh Your Food

How can you correct this? “Weigh or measure your food at least for a little while so you can get a good idea of what a serving size actually is,” she suggests.

Mistake 2: Choosing Food Labeled “High Protein

The second mistake people make? “Choosing foods labeled as ‘high protein’” she says. “Many foods labeled ‘high protein’ actually aren’t.”

Solution: Calculate Yourself

Her solution? Do your own calculations. “Remember the 10/1 rule for every 100 calories you want to get at least 10 grams of protein to be considered high protein,” she says.

Mistake 3: Skipping Healthy Fats

Mistake three has to do with going too low-fat. “Skipping healthy fats,” she says. “Avoiding fats completely can leave you hungry, mess with your hormones, and make it harder to stick to your diet.”

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

Solution: Eat Healthy Fats

The solution is simple. “Add fats into your diet like avocado, olive oil, and nuts,” she says. “But remember they are calorie dense so be mindful of how much you’re consuming.”

Mistake 4: Eating too Many Processed Foods

The fourth and final mistake? Just because something is high in protein doesn’t mean it’s good for you. “Eating too many processed foods,” is a no-no. “Protein bars and shakes are convenient but often packed with sugar and additives,” she says.

Solution: Eat Whole Food Protein Sources

Instead, stay away from packaged foods and shop the grocery store's perimeter. “Focus on whole-food protein sources like shrimp, boneless chicken thighs, and eggs to nourish your body and support fat loss,” she says. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Fitness & Workouts

Coach Lost 20 Pounds by Doing These 5 Things

Dylan Hornof dylanjfit
Copyright dylanjfit/Instagram
Leah Groth
By Leah GrothJan 21, 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 just getting started on your weight loss journey and are overwhelmed by all the advice you are getting? According to one expert, there is a simple, foolproof approach. Dylan Hornof is a personal trainer and fitness coach who transformed her body and helps others do the same. In a new social media post, she reveals that a handful of habits were instrumental in her weight loss. “5 things I’ve done to lose 20lbs and keep it off for years,” she writes in the post.

Drinking Less Alcohol

You might consider putting down the bottle if you are drinking your calories. Dylan reveals that drinking less helped her lose more weight. “I worked through my relationship with alcohol - I had to break the habit of drinking multiple days on the weekend,” she said. There is another non-weight-related benefit. “This helped me lose lbs and lower a lot of inflammation in my body and face)” she says.

Walking More

Dylan also recommends walking. “A walk a day (move your body more) it’s that simple. We are not meant to sit all day. Outside, on a treadmill - get your steps in!” she says. How much should you walk for weight loss, according to science? A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Eating Consistently

It can be tempting to starve yourself to lose weight. However, Dylan points out that you need to fuel your body. “Ate MORE food consistently. Hear me out - when you’re eating 1,200 calories and falling off all the time you’re not going see results. Up your calories and find consistency with your food,” she says.

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

Strength Training with Purpose

Dylan points out that you should focus on quality over quantity in your strength training workout. “I train with purpose. My weight lifting is intentional - I push myself and challenge myself with the weights I use,” she says.

Focusing on Whole Foods

And finally, she cleaned up her diet. “I stopped hitting my macros with whatever food I could fit in. I choose to eat 90% whole foods everyday (I do believe in balance and I am a huge foodie - you CAN fit ‘fun’ foods in) but focusing on more clean foods helped me feel less ‘puffy’.” she writes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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