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3 Best Times to Walk to Burn More Fat According to Running Expert

Transform your daily walks into powerful fat-burning sessions.

Christopher Roback
By Christopher RobackFeb 07, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

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

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Steve Garrett Dynamic Running Fitness
Copyright Dynamic Running Fitness/Instagram
Christopher Roback
By Christopher RobackFeb 07, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

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

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Fitness & Workouts

We all know walking is good for us, but timing can make all the difference when it comes to fat loss. Steve Garrett from Dynamic Running Fitness, a seasoned running coach, reveals that certain times of day can significantly boost your walking workout's fat-burning potential. Drawing from his extensive experience in fitness training, he shares the science behind why these specific walking times can help maximize your results.

Early Morning Walk Before Breakfast

While getting out of bed for an early morning walk might not sound appealing, Steve explains why it's worth the effort: "When you're asleep, you're in what's called a naturally fasted state." During this time, your body has already processed your last meal and is primed for fat burning. The key is keeping it gentle – Steve recommends a 10-30 minute easy walk before breakfast.

Why Morning Walks Work Better Than Post-Breakfast

"If you get out of bed and then have breakfast," Steve warns, "what's actually going to happen then is you're going to up your blood sugar and that's going to release insulin which is going to effectively block any fat burning." By walking before breakfast, you maintain your body's natural fat-burning state. "If you keep the walk nice and gentle, nice and relaxed, it's going to rely mainly on fat stores," he emphasizes.

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

Hourly Walks During Your Workday

For office workers, Steve identifies a crucial opportunity for fat burning through movement breaks. "As we sit for extended periods of time, the body is going to start switching off," he explains. His solution? A five-minute walk every hour. While it might seem minimal, these short walks add up significantly over the day.

The Office Chair Problem

"When you're in a nice, comfortable office chair," Steve points out, "your skeleton, your muscles are all saying, well, I don't need to be supporting my frame anymore. I'll let the chair do it." This leads to muscle disengagement and poor posture. "It's very difficult to walk with bad posture," he notes, "but it's very easy to sit with bad posture."

Making the Most of Lunchtime Walks

Steve recommends extending your midday movement: "If you can get out for a 15, 20 or even 30 minute walk after you've had something to eat, all the better, because that's going to help not only increase the step count and more noticeable calorie burn, but also it's going to help get the insulin back under control."

Post-Dinner Evening Walk

The final crucial walking time comes after your evening meal. "For most people, your evening meal is the biggest meal of the day," Steve points out. "It may be the most calorie laden meal of the day if you've been a little bit indulgent." This timing is particularly effective because your blood sugar will be elevated from your largest meal.

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

The Evening Walk-Sleep Connection

An evening walk helps prepare your body for optimal fat burning during sleep. "Going out for a good 30 minutes, if you can get an hour's walk in, then you're going to really help control, bring that blood sugar down, keep that insulin under control and get the body back closer into its fasted state for when you go to bed, which is when the fat burn is going to happen."

Digestive Benefits of Evening Walk

"After a big meal, I'm sure we've all from time to time felt that little bit full, that little bit bloated," Steve acknowledges. "As you walk, the movement, the motion of the body is just helping things... keeping everything regular. Your digestion is going to improve."

Stress Management and Mental Well-being

Evening walks serve another crucial purpose. "Walking outside in fresh air has been proven to help bring stress levels down," Steve shares. "That's going to improve your mental well-being. You may have had a stressful day at work." This stress reduction is crucial since stress can trigger cortisol release, which may interfere with fat loss.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Setting Up for Better Sleep

"A good night's sleep," Steve emphasizes, "is one of the best ways to burn fat, a body in a nice, relaxed state, low stress, good quality sleep. It's going to really aid any kind of fat loss." By timing your evening walk properly, "you're going to set yourself up for a good night's sleep."

Getting Started With Timed Walks

Start by incorporating just one of these walking times into your daily routine. Choose whatever feels most manageable – whether that's morning walks, brief hourly walks, or evening strolls. The key is consistency rather than perfection. As Steve suggests, consider using an app to track your progress and maintain motivation.

Don’t forget that walking intensity matters too. For optimal fat burning, keep your walks at a comfortable pace where you can easily hold a conversation. As Steve emphasizes, maintaining a gentle, relaxed pace, especially during morning walks, helps ensure your body primarily uses fat for fuel. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Fitness & Workouts

3 Best Times to Walk to Burn More Fat

Steve Garrett Dynamic Running Fitness
Copyright Dynamic Running Fitness/Instagram
Christopher Roback
By Christopher RobackFeb 07, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

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

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

We all know walking is good for us, but timing can make all the difference when it comes to fat loss. Steve Garrett from Dynamic Running Fitness, a seasoned running coach, reveals that certain times of day can significantly boost your walking workout's fat-burning potential. Drawing from his extensive experience in fitness training, he shares the science behind why these specific walking times can help maximize your results.

Early Morning Walk Before Breakfast

While getting out of bed for an early morning walk might not sound appealing, Steve explains why it's worth the effort: "When you're asleep, you're in what's called a naturally fasted state." During this time, your body has already processed your last meal and is primed for fat burning. The key is keeping it gentle – Steve recommends a 10-30 minute easy walk before breakfast.

Why Morning Walks Work Better Than Post-Breakfast

"If you get out of bed and then have breakfast," Steve warns, "what's actually going to happen then is you're going to up your blood sugar and that's going to release insulin which is going to effectively block any fat burning." By walking before breakfast, you maintain your body's natural fat-burning state. "If you keep the walk nice and gentle, nice and relaxed, it's going to rely mainly on fat stores," he emphasizes.

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

Hourly Walks During Your Workday

For office workers, Steve identifies a crucial opportunity for fat burning through movement breaks. "As we sit for extended periods of time, the body is going to start switching off," he explains. His solution? A five-minute walk every hour. While it might seem minimal, these short walks add up significantly over the day.

The Office Chair Problem

"When you're in a nice, comfortable office chair," Steve points out, "your skeleton, your muscles are all saying, well, I don't need to be supporting my frame anymore. I'll let the chair do it." This leads to muscle disengagement and poor posture. "It's very difficult to walk with bad posture," he notes, "but it's very easy to sit with bad posture."

Making the Most of Lunchtime Walks

Steve recommends extending your midday movement: "If you can get out for a 15, 20 or even 30 minute walk after you've had something to eat, all the better, because that's going to help not only increase the step count and more noticeable calorie burn, but also it's going to help get the insulin back under control."

Post-Dinner Evening Walk

The final crucial walking time comes after your evening meal. "For most people, your evening meal is the biggest meal of the day," Steve points out. "It may be the most calorie laden meal of the day if you've been a little bit indulgent." This timing is particularly effective because your blood sugar will be elevated from your largest meal.

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

The Evening Walk-Sleep Connection

An evening walk helps prepare your body for optimal fat burning during sleep. "Going out for a good 30 minutes, if you can get an hour's walk in, then you're going to really help control, bring that blood sugar down, keep that insulin under control and get the body back closer into its fasted state for when you go to bed, which is when the fat burn is going to happen."

Digestive Benefits of Evening Walk

"After a big meal, I'm sure we've all from time to time felt that little bit full, that little bit bloated," Steve acknowledges. "As you walk, the movement, the motion of the body is just helping things... keeping everything regular. Your digestion is going to improve."

Stress Management and Mental Well-being

Evening walks serve another crucial purpose. "Walking outside in fresh air has been proven to help bring stress levels down," Steve shares. "That's going to improve your mental well-being. You may have had a stressful day at work." This stress reduction is crucial since stress can trigger cortisol release, which may interfere with fat loss.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Setting Up for Better Sleep

"A good night's sleep," Steve emphasizes, "is one of the best ways to burn fat, a body in a nice, relaxed state, low stress, good quality sleep. It's going to really aid any kind of fat loss." By timing your evening walk properly, "you're going to set yourself up for a good night's sleep."

Getting Started With Timed Walks

Start by incorporating just one of these walking times into your daily routine. Choose whatever feels most manageable – whether that's morning walks, brief hourly walks, or evening strolls. The key is consistency rather than perfection. As Steve suggests, consider using an app to track your progress and maintain motivation.

Don’t forget that walking intensity matters too. For optimal fat burning, keep your walks at a comfortable pace where you can easily hold a conversation. As Steve emphasizes, maintaining a gentle, relaxed pace, especially during morning walks, helps ensure your body primarily uses fat for fuel. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

3 Ways Walking Targets Belly Fat Better Than Running

Autumn Bates
Copyright autumnelle_nutrition/Instagram
Christopher Roback
By Christopher RobackFeb 11, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

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

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Struggling with stubborn belly fat despite logging miles of running? You're not alone. While many of us turn to running as our go-to weight loss solution, certified clinical nutritionistAutumn Bates has discovered a surprising truth: walking might be the key to finally targeting those stubborn fat stores. With over 600,000 YouTube subscribers benefiting from her science-backed approach, Autumn challenges conventional wisdom about exercise and weight loss. Read on to discover why your daily stroll might be more powerful than your morning run.

Why Running Might Be Sabotaging Your Belly Fat Loss

"Simply looking at weight loss from a calorie-restrictive approach does not work—at least not in the long run," Autumn explains in her post. While running burns more immediate calories, this approach can backfire. When you consistently create large calorie deficits through running, your body enters what Autumn calls a "semi-starvation state," leading to metabolic changes that make fat loss harder, not easier.

The First Way Walking Beats Running Your Stress Hormones

The first advantage of walking lies in its effect on stress hormones. According to Autumn, "When cortisol is high, it causes the body to become more insulin resistant, which makes it harder to actually tap back into fat burning." Excessive running elevates cortisol levels, particularly around the belly area. Walking, on the other hand, keeps stress hormones in check while still providing fat-burning benefits.

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

The Second Way Walking Wins Better Fat-Burning Mode

"What's specifically great about walking for fat loss is that it primarily uses fat as fuel because it is a lower intensity exercise," Autumn reveals. Unlike high-intensity running, which primarily burns glucose, walking taps directly into fat stores. This makes it particularly effective for targeting stubborn fat deposits, especially around the midsection.

The Third Way Walking Works Consistent Fat Burning

The third advantage comes from walking's accessibility. As Autumn points out, "You can go on walks multiple times throughout the day, schedule permitting." This consistent movement throughout the day helps maintain insulin sensitivity, which Autumn explains is crucial for fat burning: "When insulin is high, it causes the body to turn off fat burning. When it's low, it allows fat burning to turn back on."

The Practical Power of Walking

Unlike running, which requires special clothing and post-exercise showers, walking fits seamlessly into your day. "With a walk, you don't necessarily need to have on special clothes. You can have on your normal work clothes and just go out for a 10 or 15-minute walk a couple of times throughout the day," Autumn notes. This practicality makes it easier to maintain consistency—the real key to lasting results.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Success Stories That Prove It Works

The proof lies in the results. Autumn has witnessed "thousands of people who've lost 20, 30, 40 pounds just from walking instead of running for weight loss." These success stories demonstrate that sometimes the gentlest approach yields the most powerful results.

Start Your Walking Journey Today

Ready to transform your approach to fat loss? Start with short, frequent walks throughout your day. Remember, consistency matters more than intensity. By choosing walking over running, you're not just picking an easier option—you're selecting a scientifically-supported strategy for targeting belly fat and achieving lasting weight loss results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Why Walking Is Better Than Running for Fat Loss

Autumn Bates autumnelle_nutrition
I'm a Nutrition Pro: This 28-Day Walking Routine Burns More Fat Than Cardio
Copyright autumnelle_nutrition/Instagram
Christopher Roback
By Christopher RobackApr 23, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

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

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Tired of running for miles without seeing the scale budge? You're not alone. Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance, sees this frustration in many of her 600,000 YouTube subscribers and personal clients. Her controversial take on cardio exercise might change your entire approach to fat loss. Read on to discover why your daily runs could be sabotaging your weight loss goals and how a simple switch might be the game-changer you need.

It's Not About Calories Burned

The traditional energy-in, energy-out theory of weight loss has been "thoroughly debunked multiple times," according to Autumn. While running does burn more calories than walking, that's not the whole story. "A lot of weight loss comes down to hormone balance because your body ultimately can dictate how much energy it's burning outside of just exercise based on what you're eating and what your hormone profile is," she explains in her post. This hormone factor is why walking can actually be more effective than running for fat loss.

How Running Triggers Stress Hormones

When you run, your body demands quick energy, especially during the first two minutes of exercise. "Your body actually needs a lot more sugar in order to sustain this type of movement," Autumn points out. To provide this energy, your body releases cortisol, the stress hormone. "Cortisol's main job is to release sugar into the blood supply," she states. While helpful for the immediate exercise, consistently elevated cortisol from frequent running creates a problematic hormone environment for weight loss.

Why Runners Still Have Belly Fat

Ever wonder why dedicated runners sometimes still struggle with stubborn belly fat? Autumn explains: "Higher levels of cortisol causes your body to store weight specifically right here, right in the belly." This explains the frustrating paradox many runners experience - logging miles but not losing that midsection fat. "If you're noticing that you're gaining weight around your belly, when mathematically it shouldn't make sense because you're running so much... this is a sign that you probably are overdoing it," she warns.

Walking Naturally Balances Hormones

Unlike running, walking – especially outdoors – actually helps lower cortisol levels. "There's a study that has found that just walking outside for 15 minutes results in a decrease in your cortisol levels," Autumn notes. Walking has also been shown to lower BMI and reduce waist circumference. The fat-burning advantage comes from creating a more balanced hormone environment, rather than from the calorie burn itself.

A Marathon Runner's Surprising Discovery

As someone who completed the LA Marathon and multiple triathlons, Autumn speaks from personal experience. "I loved me some cardio. But from the increased cortisol levels, I did notice that I was getting some fat storage around my belly," she shares. After taking six months off from running to balance her hormones, she not only experienced reduced anxiety but also became leaner – a benefit she wasn't initially seeking but welcomed.

Finding Your Exercise Balance

Autumn isn't saying running is inherently bad. "Is running bad? No. Is running more often going to make you lose weight? Maybe, depends on where you're at right now," she clarifies. The key is understanding your body's signals and finding the right balance. For many people struggling with weight loss plateaus, reducing running frequency while increasing walking can lead to better results and improved hormone balance.

How To Make The Switch

Start by aiming for 10,000-15,000 steps daily. "The more you walk, the better. Walking is something that you really can't overdo, as long as you're not power walking," Autumn recommends. You can begin by "swapping out some of your running days for just walking days" or "including a 20-minute warm-up walk before your strength training." This approach helps loosen muscles while creating a more favorable hormone environment for fat loss - potentially the missing piece in your weight loss puzzle. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Walking at This Speed Burns Maximum Fat, Science Shows

Michaela_Dr_Miche10
Scientists Find The Perfect Walking Speed That “Melts Body Fat”
Copyright Miche, PhD/YouTube
Christopher Roback
By Christopher RobackApr 22, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

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

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Most of us know walking is good for our health, but few realize it might actually be better for fat loss than high-intensity exercises. Michaela, known to her followers as Dr. Miche, is a research scientist with a PhD who specializes in analyzing weight loss studies. "By day, I conduct and publish studies of my own, whereas by night I share the results of other people's studies to help you reach your weight loss, fitness, health, and nutrition goals," she explains in her post.

The research shows not only that walking works for fat loss, but that there's a specific speed that optimizes your results. Let's dive into what science tells us about walking for fat loss.

The science confirms: Walking works without dieting

When Dr. Miche analyzed a meta-analysis including over 1,100 participants, the evidence was compelling. "On average, people lost two pounds or one percentage point of body fat," she reports, describing participants who walked just four times a week for 40 minutes per session over 35 weeks. What's remarkable is that no dietary changes were made—the only intervention was adding walking.

Even more telling, participants who didn't add walking actually gained weight. "Not only did adding walking to people's routines prevent the weight gain that most people have happened to them over time as they age, but adding walking also caused weight loss on top of that," Dr. Miche notes.

Walking outperforms running for fat burning

Morning jog. Beautiful sporty woman in sportswear and earphones looking at her watch, checking the result while running in a green park on a sunny summer day​Why Walking Works Best for You After 50Shutterstock

In a surprising research finding, walking might actually be more effective for fat loss than running or biking. Dr. Miche describes a study where participants were randomly assigned to running, walking, or biking groups, with each group exercising for 30 minutes, three times weekly for 20 weeks.

"The walking group lost three body fat percentage points, so more than twice as much as the running and biking groups," she explains, despite all groups exercising for the same duration and frequency. The running and biking groups only lost about 1.2 percentage points of body fat each.

Why does lower intensity burn more fat

Healthy lifestyle - woman walking in city parkShutterstock

The key to walking's effectiveness lies in exercise intensity. "As the intensity is lower in an exercise, you actually burn more fat compared to carbs, whereas when you do a very high intensity exercise, you burn more carbs compared to fat," Dr. Miche explains.

Though researchers tried to match intensity across exercise types, walking naturally remained at a lower intensity than running or biking. This lower intensity creates the perfect environment for your body to tap into fat stores rather than burning primarily carbohydrates.

The exact speed that maximizes fat burning

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

Research shows there's an optimal pace for maximum fat oxidation. "The maximum level of fat oxidation happens at about 60 percent of your maximum heart rate," says Dr. Miche, referencing studies on optimal fat burning during exercise.

For those who prefer specific numbers, Dr. Miche translates this into practical advice: "For men, the average best rate of walking was 3.4 miles per hour, whereas for women it was about three miles per hour to maximize fat burning." This moderate pace—a brisk walk but not a power walk—hits the sweet spot for fat metabolism.

Walking delivers bonus health benefits

Young sportswoman brisk walking outdoors, urban style.

Shutterstock

Beyond fat loss, regular walking significantly improves overall health. "Just adding 40 minutes of walking four times a week lowered blood pressure by 1 to 1.5 points for both systolic and diastolic blood pressure," Dr. Miche points out.

The same amount of walking also "raised VO2 max by three, which is a measure of cardiovascular fitness," she adds. These health improvements occur independently of weight loss, making walking valuable even for those not focused on changing their body composition.

How to implement your walking routine

Indian mother and daughter running at park

Shutterstock

The most effective walking routine, according to the research Dr. Miche analyzed, involves walking four times weekly for about 40 minutes per session. In the study comparing exercises, participants walked at approximately 3.75 miles per hour, which Dr. Miche describes as "a pretty brisk walk."

For best results, aim to walk at around 60% of your maximum heart rate, which you can calculate by subtracting your age from 220 and multiplying by 0.6. Or simply pace yourself at 3-3.4 mph, depending on your gender, to hit the fat-burning sweet spot.

Make walking a sustainable habit

close up of walker climbing over rocks. Walking shoes, trainers.

Shutterstock

The brilliance of walking for fat loss is its accessibility and sustainability. Unlike intense exercise programs that might lead to burnout, walking can easily become a permanent part of your lifestyle. Dr. Miche acknowledges this practical aspect, noting walking is "not only for weight loss, but also because it's just amazing for your health, and it's nice to get outside."Consistency matters more than intensity—those regular walks at moderate pace are precisely what produced results in the studies. By maintaining a regular walking routine at the optimal pace, you're setting yourself up for both short-term fat loss and long-term health benefits. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

3-Part Walking Schedule That Melts Fat All Day Long

Autumn Bates
autumnelle_nutrition/Instagram
Alek Korab
By Alek KorabSep 22, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Struggling to find time for lengthy workouts? You’re not alone, and the good news is, you may not need hours in the gym to jumpstart your weight loss journey. According to certified clinical nutritionistAutumn Bates in her popular YouTube video, a strategic walking routine could be the game-changer you're looking for. Autumn's approach revolves around optimizing fat-burning through carefully timed walks that work with your body's natural rhythm throughout the day. Whether you're a morning person or find it easier to move during lunch breaks, Autumn's plan is designed for anyone who wants to maximize fat loss without sacrificing too much time or energy.

Walking, as Autumn explains, has the unique ability to tap into the body’s fat stores, especially during certain times of the day. Her three-part walking schedule will help you keep your metabolism revved up from the moment you wake up until you head to bed. Even better, you don’t need any special equipment—just your feet, a good pair of shoes, and some dedication. Joining Autumn’s expert advice is Body Network’s Yaa Boakye, Registered Dietitian Nutritionist (RDN), Licensed Dietitian Nutritionist (LDN), and Certified Personal Trainer (CPT), who provides additional insights into how walking can be tailored to meet your individual needs, ensuring both immediate results and long-term sustainability.

Ready to start walking your way to a healthier, leaner you? Let's dive into Autumn Bates' fat-melting walking routine and discover how just a few simple steps can make all the difference.

The Morning Walk: Capitalize on Your Body's Natural Fat-Burning State

In her video, Autumn emphasizes the importance of a morning walk: "In the morning, the body is in a naturally fasted state. This means that from overnight of not eating, the body is naturally going to be burning fat as fuel."

She recommends:

  • 15-30 minute walk first thing in the morning
  • Before coffee or breakfast
  • Preferably outdoors

"Walking outside is preferred if you are looking to maximize fat burning," Autumn explains. "Being outside, especially if you live by a park or an ocean or a lake or a river, helps to expose your body to something called negative ions. And this can naturally help to decrease the stress hormone cortisol."

The Science Behind Morning Walks

Body Network’s expert, Yaa Boakye, RDN, adds scientific context: "Research has found that both treadmill walking and brisk walking effectively reduce central obesity in men and women who are overweight or dealing with obesity. Women may burn more calories per step, while men may have a higher overall energy expenditure due to greater body mass."

RELATED: The 4 High-Protein Breakfast That Torches Stubborn Fat, According to Top Trainer

Daytime Walks: Break Up Sedentary Periods

In her video, Autumn suggests incorporating short walks throughout your workday:

  • Get up every hour for 1-2 minutes
  • Walk around your house or office
  • Aim for about 2000 extra steps during an 8-hour work period

"The less often that we get up, even if it's just getting up for one or two minutes an hour, the less we're contracting our muscles and the less insulin sensitive we start to become," Autumn notes.

Lunchtime Bonus Walk

If possible, add a 15-minute walk after lunch. Autumn explains in her video, "When you're walking or when you're contracting your muscles, it helps to soak up excess glucose from the blood supply, making so you don't need to pump out as much insulin, which is that storing hormone."

Evening Walk: Enhance Sleep Quality for Better Fat Burning

Autumn recommends a short walk after dinner:

  • 5-15 minutes long
  • Preferably outdoors

"Walking can not only help with absorbing that excess glucose, it can also help to boost the quality of your sleep, which further helps to maximize fat burning," she states.

The Long-Term Benefits of Walking

Boakye emphasizes the sustainability of walking for weight loss: "Walking is not only effective for initial weight loss but also plays a crucial role in long-term weight maintenance. Research indicates that individuals who engage in regular walking are more likely to sustain their weight loss over time."

RELATED:11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 Minutes

Maximizing Your Walking Routine

To enhance your walking routine, Boakye suggests:

  1. Incorporate interval walking
  2. Walk on an incline
  3. Add strength-building exercises
  4. Aim for 7,000 to 10,000 steps per day

Walking Really Can Help You to Lose Weight

By following this strategic walking schedule, you can harness your body's natural fat-burning potential throughout the day. Remember, consistency is key. As Boakye notes, "Walking is an incredibly effective and sustainable tool for weight loss. It burns calories, increases fat metabolism, and is easy to maintain long-term due to its low impact and accessibility." And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

These 5 High-Protein Meals Will Help You Drop Body Fat

Melissa McCord fitmission.nutrition
I'm a Nutrition Coach and These 6 High-Protein Bowls Under 400 Calories Help Burn Fat
Copyright fitmission.nutrition/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 03, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Do you want to drop body fat while eating delicious meals? One expert claims to have the perfect menu. Melissa McCord is a weight loss and macro nutrition coach who helps women over 35 get their best bodies ever with sustainable health habits. In a recent social media post, she reveals a few of the go-to meals that help her slim down fast. “5 high protein meals I eat on repeat when I want to drop body fat,” she says. “These meals are packed w/ at least 35g of protein as well as complex carbs & some healthy fats to keep you full, satisfied & in a calorie deficit for fat loss! “This day is less than 1400 cals WITH 140 grams of protein!”

Breakfast: PB Banana Protein Oatmeal

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.​Best: Vegan Protein Superfood ShakeShutterstock
  • 1/2 cup oats (40g)
  • 1 scoop whey protein (30g)
  • 1 tbsp powdered peanut butter (6g)
  • ½ cup unsweetened almond milk (120ml)
  • Top with:
  • ½ medium banana (50g)

Macros: 350 Cals | 35 Protein | 40 Carbs | 6 Fat.

Lunch: Chicken Bacon Ranch Power Bowl

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock
  • 5 oz grilled chicken breast (140g)
  • 1/4 cup cooked quinoa (35g)
  • 1.5 cups steamed broccoli (110g)
  • 1 slice Turkey bacon (chopped)
  • 2 tbsp Greek yogurt ranch (30g)

Macros: 335 Cals | 40 Protein | 21 Carbs | 10 Fat.

Dinner: Turkey & Rice Stir-Fry

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock
  • 4oz extra-lean ground turkey (112g)
  • 1/2 cup cauliflower rice (80g) + 1/4 cup jasmine rice (45g)
  • 1 tsp sesame oil (5ml)
  • 1-2 tbsp soy sauce (15-30mls)
  • Top with:
  • 1 tbsp (drizzle) light Yum Yum sauce (15g)

Macros: 340 Cals | 38 Protein | 20 Carbs | 12 Fat.

Snack 1: Yogurt with Berries

Healthy Greek yogurt bowl with fresh berry​Breakfast Bowls: Berry Yogurt Power BowlShutterstock
  • 1/2 cup Greek yogurt (120g)
  • 1/2 cup mixed berries (70g)

Macros: 120 Cals | 15 Protein | 12 Carbs | 1 Fat

Snack 2: Apple, Nuts, and Cheese

Pistachio nuts with an apple and string cheeseShutterstock
  • 1 Small apple (160g)
  • 1 pack of 100-calorie coco-dusted almonds
  • 1 light string cheese (24g)

Macros: 250 Cals | 12 Protein | 26 Carbs | 11 Fat

Total for the Day

Raw chicken breast on tray on white background, scales, weigh, weight, kitchen​Protein-Rich Foods to Include DailyShutterstock

“You can adjust portions based on your needs! More oz of meat will be even more protein!” says Melissa. Total DAILY Macros: 1395 Calories | Protein 140 | 120 Carbs | 40 Fat. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Midlife Coach Shares How She Lost 30 Pounds by Ditching Old Diet Advice

Petra Genco
Copyright petragenco/Instagram
Christopher Roback
By Christopher RobackMay 03, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio

Most women in their 50s know the frustration of watching the scale creep up despite their best efforts. Petra Genco certainly did. As a transformative fitness trainer and weight loss coach with over 700,000 YouTube subscribers, Petra spent years battling stubborn weight gain before discovering the approach that helped her lose 30 pounds in her 50s. "I'd spent years following mainstream fitness advice. Eat less, move more, burn more calories than you consume," Petra shares. Her expertise now helps women in their 40s, 50s, and 60s reclaim their health and confidence after struggling with menopausal weight changes. Read on to discover the proven strategies that could transform your midlife weight loss journey, too.

Your Body Has Changed

The traditional weight loss methods that worked in your younger years simply don't apply anymore. "The real reason it feels impossible to lose weight is that your body has changed. The old tactics just don't work anymore," Petra explains in her recent post. Beginning in your mid-30s, your body starts perimenopause, which can last for years before menopause actually begins. During this transition, hormones like estrogen, insulin, and cortisol fluctuate significantly, causing your metabolism to slow down and your body to store more fat, especially around your midsection.

Hormones Are the Hidden Culprit

Your hormonal shifts create a perfect storm for weight gain that calorie-cutting alone can't fix. "Hormones like estrogen, insulin and cortisol all start fluctuating, causing your metabolism to slow down," says Petra. Even when you eat less, your body stubbornly holds onto weight because it's functioning differently than before. These hormonal changes don't just affect your weight—they impact your energy levels, hunger signals, and even where your body stores fat, making the traditional "eat less, exercise more" approach increasingly ineffective.

Restriction Leads to Binging

Severely limiting calories often backfires in midlife. "I'd tell myself I was being good all day, eating almost nothing, snacking here and there to get by. Then dinner would roll around and I'd eat a huge carb-heavy meal because my body was so deprived," Petra admits. This restrictive cycle triggers intense cravings and energy crashes, often leading to weekend binges followed by renewed promises to be stricter the next week. The guilt and frustration of this pattern can continue for years without producing results, leaving you exhausted and demoralized.

Focus on Supporting Your Metabolism

The key shift is nourishing your body rather than depriving it. "Instead of focusing on just eating less, I started focusing on eating to support my metabolism," Petra reveals. As we age, we naturally lose muscle mass (sarcopenia), which directly affects our metabolic rate. When younger, cutting calories might work because muscle mass is higher, but during menopause, you're already losing muscle yearly. Simply eating less further slows your metabolism, making weight loss nearly impossible without addressing the underlying metabolic changes.

Prioritize Protein With Every Meal

Structured, protein-rich meals can transform your weight loss results. "I stopped starving myself and started fueling my body with real nutrient-dense meals," says Petra. Rather than grazing on snacks throughout the day and having one large dinner, she switched to three balanced meals daily. Protein became her non-negotiable at every meal because it's essential for maintaining and building muscle, which keeps metabolism strong. This approach not only supports weight loss but also eliminates the constant battle with food cravings that plague many women in midlife.

Less Exercise, More Results

Counterintuitively, excessive exercise can sabotage your weight loss efforts after 50. "When we over-train, especially in menopause, it raises our cortisol, the stress hormone, and high cortisol makes our body hold onto fat," Petra explains. Instead of exhausting yourself with lengthy cardio sessions or intense daily workouts, focus on 20-30 minutes of weight training 3-4 times weekly. This targeted approach preserves muscle mass and maintains metabolic health without triggering the stress response that promotes fat storage.

Movement Throughout Your Day Matters More

Daily activity levels have a greater impact than structured workouts alone. "I realized that I didn't need more exercise. I needed more daily movement," says Petra. Think about how active you were when younger—walking everywhere, chasing after kids, constantly on the move. Now, many women spend hours sitting at desks, watching TV, or on devices. Making walking a daily non-negotiable becomes a game-changer for sustainable weight loss. It's low-impact, accessible, and surprisingly effective at boosting your daily calorie burn without adding stress to your system.

Manage Stress to Unlock Weight Loss

The often-overlooked stress factor plays a crucial role in midlife weight management. "Stress is one of the biggest, yet most overlooked factors that make weight loss harder, especially in midlife," Petra notes. Women typically juggle numerous responsibilities—family, work, household management—while also feeling pressure to fix their changing bodies. This chronic stress elevates cortisol, pushing the body into survival mode where it stores more fat, particularly around the abdomen, and intensifies cravings while depleting energy.

Stop Fighting Your Body

Approaching weight loss as warfare against your body creates counterproductive stress. "Weight loss should not stress you out. Once I stopped treating weight loss like a battle, and instead focused on simply living a healthier lifestyle, everything changed," Petra shares. Letting go of calorie obsession and exhausting workout regimens allows you to make sustainable changes that work with your body rather than against it. When you enjoy the process and prioritize feeling good, weight loss happens more naturally as a side effect of improved overall health.

Simple Habits Create Powerful Changes

Small, consistent actions yield better results than drastic measures. "I focused on eating balanced meals that kept me full and satisfied, rather than starving myself. I started moving my body in ways that I enjoyed," says Petra. Other simple yet effective habits include spending more time outdoors, prioritizing quality sleep, limiting screen time before bed, taking magnesium supplements to promote relaxation, and keeping your bedroom cool at night. These seemingly minor adjustments can significantly reduce stress levels, which often leads to natural weight loss.

A Sustainable Approach Brings Lasting Success

The most effective weight loss strategy embraces consistency over perfection. "The more I focused on feeling good, the more the pounds melted away," Petra explains. By working with your changing body instead of fighting against it, you create lasting results without the mental and physical strain of traditional dieting. This mindset shift transforms weight loss from a frustrating battle into an empowering journey of health improvement, ultimately resulting in not just weight loss but increased energy, better sleep, reduced pain, and renewed confidence. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

Stop Eating These 12 “Healthy” Foods and Lose 25 Pounds

Tara Gidus Collingwood dietdivatara
Copyright dietdivatara/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 03, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you eating lots of healthy food, but can’t seem to lose weight? Many foods you think are healthy, and even grew up eating, actually aren’t. Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s Resident Registered Dietitian Nutritionist. She is a Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies. She recently revealed to us the 12 “healthy” foods that keep people from losing weight, because they aren’t good for you. Here they are:

Granola & Granola Bars

Bowl,Of,Homemade,Granola,With,Yogurt,And,Fresh,Berries,On​Yogurt & Berry Bowl with GranolaShutterstock

We grew up believing that granola was a health food. However, it isn’t. “Often loaded with added sugars and oils,” says Collingwood. “Some bars are basically candy in disguise. Granola is like crumbled cookies!”

Flavored Yogurt

Composition with plastic cups with yogurt on grey table

Shutterstock

You will hear many health experts recommend Greek yogurt for weight loss. However, this doesn’t include flavored types. “Even low-fat versions can have a ton of added sugar. Plain Greek yogurt is usually a better option,” says Collingwood.

Veggie Chips

Healthy Homemade Vegetable Chips on a Cutting Board

Shutterstock

Veggie chips are just ground-up veggies in chip form, right? Nope. “These are usually made from potato starch with a sprinkle of vegetable powder—not much better than regular chips,” says Collingwood.

Smoothies

Healthy, diet and fruits while preparing a smoothie or shake in a blender at home. Making a fresh homemade organic drink with strawberries to cleanse and provide energy for vitality and healthShutterstock

Smoothies are good for you, right? Stay away from store-bought options, says Collingwood. “They seem healthy, but many are packed with fruit juice, sugar, and even ice cream. Homemade smoothies with whole fruit and protein powder are better,” she says.n

Deli Salads

Caesar Salad​Caesar SaladInstacart

While making your salad is a great, healthy meal idea, stay away from fast food and deli salads. “Watch the dressings, cheese, and croutons—some can be over 1,000 calories and full of saturated fat,” Collingwood.

“Multigrain” Bread

Sliced,Rye,Bread,On,Cutting,Board.,Whole,Grain,Rye,Bread​ 4. Wholegrain BreadShutterstock

Multigrain bread often isn’t, Collingwood notes. “Sounds good, but unless it’s 100% whole grain, it might just be white bread with food coloring and a few seeds.”

Dried Fruit

Dried fruits and berries on gray background top view. Lemons, oranges, bananas, raisins, cranberries, kiwi, cherries, ginger, plums, strawberries, dried apricots, tangerines, dates, pineapples, figs,​ 10. Dried Fruits and Beef JerkyShutterstock

Dried fruit is tempting and seems harmless. However, Collingwood maintains that a lot of options – even those sold at Trader Joe’s and other health food stores – are “super dense” in natural and added sugar. “It’s easy to overeat and spike your blood sugar,” she says.

Coconut Oil

Liquid coconut MCT oil and halved coco-nut on wooden table. Health Benefits of MCT Oil. MCT or medium-chain triglycerides, form of saturated fatty acid.​MCT OilShutterstock

Coconut oil was all the rage a few years back, but it’s not going to help you lose weight. “Touted as healthy, but it's still high in saturated fat and very calorie-dense,” Collingwood says.

Fruit Juices

Fresh,Orange,Juice,In,The,Glass,Jar​7. Fruit JuicesShutterstock

“Even 100% juice lacks fiber and is basically concentrated sugar. Whole fruits are better,” says Collingwood.

Frozen Yogurt

Closeup of woman's hands holding cup with organic frozen yogurt Ice cream served in a plastic takeaway, Healthy eating concept.

Shutterstock

Frozen yogurt isn’t a free pass because it’s yogurt. “Often lower in fat than ice cream, but sugar can be really high, and therefore calories as well,” says Collingwood.

Wraps & Flatbreads

healthy turkey wrap sandwich with lettuce, tomato, onion and peppers​Turkey Breast WrapShutterstock

If you always opt for wraps and flatbreads instead of sandwiches, thinking they are healthier options, you might be mistaken. “People assume they’re healthier than sandwiches, but most wraps have more calories than two slices of bread,” Collingwood says.

Trail Mix

Colorful trail mix in a white bowlShutterstock

Another snack we grew up thinking was healthy? Trail mix. “Can be healthy… until you add chocolate, sugary dried fruit, and salty nuts,” says Collingwood. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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