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

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

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.

This Mom Walked 30 Minutes Every Day for a Month, "It Made Me Feel Strong in Ways I Never Expected"

Discover how 30 minutes of daily walking can transform your body and mind.

Amanda_Pritchard_All_Things_Mandy19

Everyone knows the importance of exercise, but taking that first step can feel impossible. For Mandy, a busy teacher and mom, her father's heart surgery was the wake-up call she needed. Instead of diving into an overwhelming fitness regime, she chose something simple: a daily 30-minute walk. What started as a physical health goal turned into an unexpected journey of personal transformation. Here's how a month of walking changed not just her body but her entire outlook on life.


Start With a Simple Promise to Yourself

"I don't want to overwhelm myself because I tend to do that. I go in full force and then get burnt out really easily," Mandy explains in her video. Her approach was refreshingly simple: 30 minutes of walking daily for 30 days, no diet changes. She only made two additional tweaks: replacing sugary drinks with water and tracking her progress on a calendar.

Your First Steps Are Easier Than You Think

Being honest about your starting point is crucial. "I haven't been active even taking a walk like this in probably six years. I'm ashamed to even say that, but I'm proud of myself," Mandy admits. Her first walk brought a pleasant surprise: "I was worried that I would be more out of breath. I wasn't." This early win proved that starting isn't as daunting as it seems.

Embrace the Physical Adjustments

The beginning had its challenges. "I feel it in my legs, my joints like my hips and my knees and my ankles and shin splints," Mandy shares. Her solution? "I've not been going at too fast of a pace. Not been going too hard." This gentle approach allowed her body to adapt naturally.

Push Through Low-Motivation Days

By day 10, reality set in. "There have honestly been a few days that I didn't want to do it. Today was one of those days, but I just put on my shoes and got to walking. That's what you got to do, right?" Mandy's simple strategy – just showing up – became her secret weapon against procrastination.

Discover the Power of Variety

Keeping the routine fresh proved crucial. "I've been trying to change up my paths a little bit. Switch it up, keep it fresh," Mandy shares. An unplanned route led to unexpected benefits: "I'm walking the neighborhood and there's a lot more hills. It's not flat. So maybe that's a good thing."

Find Strength in Silence

Instead of distraction, Mandy chose reflection. "I've just turned everything off and listen to the sounds of the birds and really just try to collect my thoughts," she reveals. This quiet time became transformative: "I think sometimes we get so caught up in the busyness of life and the noise, just all the noise. We don't think about things, really think about them."

Feel the Changes From Within

By day 20, internal shifts were evident. "I feel good. I feel better. I feel stronger," Mandy notes. She emphasizes that true transformation goes beyond numbers: "I haven't weighed at all, I haven't done measurements... but I feel good. I feel better. I feel stronger."

Discover Your Inner Strength

When faced with an unexpected divorce midway through her challenge, Mandy found surprising resilience. "If there was ever a time to give up, this was it," she admits. "But I haven't. I just keep putting on my shoes and I just keep on walking. And that's shown me a lot about myself. It's made me feel strong and believe in myself in a way that I probably haven't in a very, very, very long time."

Build Flexibility Into Your Routine

Life won't always cooperate with your plans. When Mandy missed a day for a family reunion, she adapted: "I'm going to be walking double today." When summer heat struck, she found alternatives: "My daughter got me a day pass here at the gym and I'm actually going to be walking on the treadmill."

RELATED: She Lost 11 Pounds in 60 Days Without Giving Up Her Favorite Foods: “Progress Isn't Perfect”

Experience Total Transformation

The 30-day results surprised even Mandy. "I feel so much stronger now. Getting up and going for a walk for 30 minutes isn't that big of a sacrifice. It's kind of something I've started looking forward to each day," she reveals. Better sleep became an unexpected bonus: "I've always had some issues with insomnia. And so I'm sleeping better. It's easier for me to fall asleep."

Celebrate Every Victory

While she lost 3 pounds and 3 inches, Mandy's biggest wins weren't physical. "I feel different. My clothes feel different... I can tell feel it. And that's just from 30 days and I feel great." Her newfound strength went far beyond measurements: "I feel confident and inspired to keep going."

Take Your Walk Toward Strength

"You're going to feel great, you're not going to regret it, and you're going to feel so much stronger, not just physically, but mentally and emotionally," Mandy encourages. Her journey proves that transformation often begins with the smallest step. "I'm inspired and I feel empowered." Ready to discover your own unexpected strength? Start with just 30 minutes today. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

More For You

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.

Everyone knows the importance of exercise, but taking that first step can feel impossible. For Mandy, a busy teacher and mom, her father's heart surgery was the wake-up call she needed. Instead of diving into an overwhelming fitness regime, she chose something simple: a daily 30-minute walk. What started as a physical health goal turned into an unexpected journey of personal transformation. Here's how a month of walking changed not just her body but her entire outlook on life.


Start With a Simple Promise to Yourself

"I don't want to overwhelm myself because I tend to do that. I go in full force and then get burnt out really easily," Mandy explains in her video. Her approach was refreshingly simple: 30 minutes of walking daily for 30 days, no diet changes. She only made two additional tweaks: replacing sugary drinks with water and tracking her progress on a calendar.

Your First Steps Are Easier Than You Think

Being honest about your starting point is crucial. "I haven't been active even taking a walk like this in probably six years. I'm ashamed to even say that, but I'm proud of myself," Mandy admits. Her first walk brought a pleasant surprise: "I was worried that I would be more out of breath. I wasn't." This early win proved that starting isn't as daunting as it seems.

Embrace the Physical Adjustments

The beginning had its challenges. "I feel it in my legs, my joints like my hips and my knees and my ankles and shin splints," Mandy shares. Her solution? "I've not been going at too fast of a pace. Not been going too hard." This gentle approach allowed her body to adapt naturally.

Push Through Low-Motivation Days

By day 10, reality set in. "There have honestly been a few days that I didn't want to do it. Today was one of those days, but I just put on my shoes and got to walking. That's what you got to do, right?" Mandy's simple strategy – just showing up – became her secret weapon against procrastination.

Discover the Power of Variety

Keeping the routine fresh proved crucial. "I've been trying to change up my paths a little bit. Switch it up, keep it fresh," Mandy shares. An unplanned route led to unexpected benefits: "I'm walking the neighborhood and there's a lot more hills. It's not flat. So maybe that's a good thing."

Find Strength in Silence

Instead of distraction, Mandy chose reflection. "I've just turned everything off and listen to the sounds of the birds and really just try to collect my thoughts," she reveals. This quiet time became transformative: "I think sometimes we get so caught up in the busyness of life and the noise, just all the noise. We don't think about things, really think about them."

Feel the Changes From Within

By day 20, internal shifts were evident. "I feel good. I feel better. I feel stronger," Mandy notes. She emphasizes that true transformation goes beyond numbers: "I haven't weighed at all, I haven't done measurements... but I feel good. I feel better. I feel stronger."

Discover Your Inner Strength

When faced with an unexpected divorce midway through her challenge, Mandy found surprising resilience. "If there was ever a time to give up, this was it," she admits. "But I haven't. I just keep putting on my shoes and I just keep on walking. And that's shown me a lot about myself. It's made me feel strong and believe in myself in a way that I probably haven't in a very, very, very long time."

Build Flexibility Into Your Routine

Life won't always cooperate with your plans. When Mandy missed a day for a family reunion, she adapted: "I'm going to be walking double today." When summer heat struck, she found alternatives: "My daughter got me a day pass here at the gym and I'm actually going to be walking on the treadmill."

RELATED: She Lost 11 Pounds in 60 Days Without Giving Up Her Favorite Foods: “Progress Isn't Perfect”

Experience Total Transformation

The 30-day results surprised even Mandy. "I feel so much stronger now. Getting up and going for a walk for 30 minutes isn't that big of a sacrifice. It's kind of something I've started looking forward to each day," she reveals. Better sleep became an unexpected bonus: "I've always had some issues with insomnia. And so I'm sleeping better. It's easier for me to fall asleep."

Celebrate Every Victory

While she lost 3 pounds and 3 inches, Mandy's biggest wins weren't physical. "I feel different. My clothes feel different... I can tell feel it. And that's just from 30 days and I feel great." Her newfound strength went far beyond measurements: "I feel confident and inspired to keep going."

Take Your Walk Toward Strength

"You're going to feel great, you're not going to regret it, and you're going to feel so much stronger, not just physically, but mentally and emotionally," Mandy encourages. Her journey proves that transformation often begins with the smallest step. "I'm inspired and I feel empowered." Ready to discover your own unexpected strength? Start with just 30 minutes today. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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


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

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

She Did It for Her Health

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

It Wasn’t Easy

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

First Change That Happened: Her Sleep Improved

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

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

Second Change That Happened: Her Hunger Decreased

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

Third Change That Happened: She Felt More Energized

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

Fourth Change That Happened: She Lost Weight

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

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

Here Are the 10 Things She Learned From Doing the Challenge

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

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

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


Walking Is the Key to Weight Loss, She Says

@weightlosswithtarn

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

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

She Started Walking to Feel Better

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

She Focused On Walking Daily to Establish a Habit

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

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

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

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

She Walked Every Day

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

It Actually Stuck

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

She Started Walking More and More Steps

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

It Helped Her Mental Health

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

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

She Shifted Her Mindset

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

The Biggest Takeaway? Start Slow and Be Consistent

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

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.

Briana Farnsworth (@brianafarnsworthx) is a volleyball player-slash-model-slash-influencer who lost a whopping 30 pounds just by walking. In one viral video she reveals the secret to her walking weight loss success, taking her followers on a walk with her. “People literally don't believe me when I tell them that I changed my body from this to this just by walking alone,” she says in the clip.


She Walks on the Treadmill

@brianafarnsworthx

Replying to @$ I like to implement other workouts everyone now and then but I swear by walks!! #walkingroutine #hotgirlwalks #slimlegs #slimarms #weightloss #modelworkout #modelroutine #modelarms

“Come with me. We're going to go for a little walk and I'm going to show you what I do on the treadmill. Okay?” she continues, heading to the gym and hopping on the treadmill.

She Makes Sure to Hydrate

briana-farnsworth-1brianafarnsworthx/TikTok

Prior to getting her sweat on, Briana fills up her Stanley cup with water. She also brings a pair of headphones so she can watch stuff or listen to music. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

Related: #1 Best Breakfast for Proteins According to Dietitian Who Lost 100 Pounds

She Does Interval Walking on an Incline

Woman using incline threadmill in modern gym. Incline threadmills are used to simulate uphill walking or running and deliver additional workout benefits to users.Shutterstock

Her key to losing weight with walking is doing interval training on an incline. “So my treadmill has this option here, it's called Fat Burner, and I love this one. It alternates between the incline of 1.5 to 4.5, and then I usually keep my speed between 3 and 4,” she explains, adding that if you don’t have that option, you can manually change the incline and speed accordingly.

She Walks for an Hour

briana-farnsworth-3brianafarnsworthx/TikTok

Halfway through her hour-long walking session, she shows her progress. She tries to walk an hour per day.

Be Consistent, She Concludes

briana-farnsworth-5brianafarnsworthx/TikTok

Consistency is key, says Briana. “Try it for one week, one month. Be consistent with it. I try to do it as many days a week as I can and you're going to see results. You just will.”

Why Walking Is a Good Workout

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

The Mayo Clinic explains that walking can help you maintain a healthy weight and lose body fat, prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes. It can also help improve cardiovascular fitness, strengthen your bones and muscles, improve muscle endurance, increase energy levels, improve your mood, cognition, memory and sleep, improve your balance and coordination, strengthen immune system, and reduce stress and tension.

How Many Steps Should You Walk?

Stairs climbing running woman doing run up steps on staircaseShutterstock/Maridav

Most experts agree that 10,000 steps per day is a good goal for weight loss, and science supports it. According to a 2018 Obesity study, people who walked 10,000 steps a day were able to lose weight and keep it off. Studies published in JAMA Neurology and in JAMA Internal Medicine have 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: Shaina Marie Shares the “Standing Abs” Workout Responsible for Her Six-Pack

Benefits of Walking on an Incline

Beautiful woman traveler climbs uphill with a dog on a background of mountain views. She is with a backpack and in red clothes.Shutterstock

Walking on an incline burns more calories than walking fast or even running on a flat surface, which is why many experts suggest upping your incline. A 2013 study even found that walkin on a 2 to 7 percent incline increased heart rate by almost 10 percent when compared with running on a flat surface.

💪🔥Body Booster: If you really want to burn fat and lose weight, don’t just walk 10,000 steps but do it on an incline. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

If you are struggling with getting started on your weight loss journey and don’t know what to do, one weight loss warrior and influencer has the answer: Start walking. Louise (@LouisesJourneyxo) struggled with obesity most of her life before losing a whopping 120 pounds and completely transforming her body. According to her, her weight loss journey was primarily the result of putting one foot in front of the other. In a new viral video, she reveals exactly how she started walking and the hacks she used to maximize weight loss.


Walking Is Her Main Form of Cardio

“In today's video, I'm going to be telling you how you can walk the weight off, how you can use walking to lose weight, and I'll be talking about how I use walking throughout my weight loss journey,” she says at the start of the clip. “Walking is my main form of cardio, and I've lost the majority of my weight.”

However, She Does Lift Weights Now

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark backgroundShutterstock

“Obviously, disclaimer: I do lift weights now, and I've changed my body composition, but I still use walking as a means of activity and a way to keep fat off and lose fat,” she says.

Walking Is Simple, Effective, Low Effort, Low Impact Cardio

Running Women walking in CountryShutterstock

“Walking is the most simple but effective exercise anyone can do,” she continues. It is also a “low effort, low impact cardio,” and you can make several tweaks so you don’t plateau.

Walking Increases Your Daily Expenditure

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

One of the reasons why “walking is literally an amazing exercise” is that “it increases your daily energy expenditure,” Louise explains. “The more you move, the more you walk around, and you’re burning calories. The good thing about walking is that it's low impact, low effort really; you don't really have to exert too much energy, and most people can do it. It burns calories and increases your daily energy expenditure, which is the amount of energy you basically spend every single day. To lose weight, you need to have a calorie deficit. And obviously, you do that by eating less and moving more.”

She Started by Walking on a Treadmill

Rear view of young woman walking on treadmillShutterstock

She reveals that when she started her weight loss journey, she simply walked on the treadmill. “Obviously, I didn't need to walk on the treadmill, so I'm not saying that you have to start off on the treadmill, but you know, on days where it's rainy and wet, you can go to the gym and go on the treadmill. If you've got a treadmill at home or even just walking around the house a lot more, just getting up and moving will increase your calories burn. So you can start off with that.”

She Did Interval Training

She also reveals that she did interval training, walking on no incline and then inclining to the max, “then just decline it a bit and just put it on a slight incline,” she says. “Or if you're just starting out you don't even need to incline it, just walk on the treadmill. “I'd just keep doing that until I did 20 minutes, and then each time I went to the gym,” she says.

She Started Walking Longer on Incline

Woman using incline threadmill in modern gym. Incline threadmills are used to simulate uphill walking or running and deliver additional workout benefits to users.Shutterstock

“I did that five days a week Monday to Friday and each time I went I was able to walk a little bit longer each time on the incline until I eventually got to a point where I was walking on the incline fully basically for 20 minutes straight,” she says. “Which was obviously an amazing achievement because I couldn't walk on there for a couple of minutes at first.”

RELATED: Lose 20 Pounds in 60 Days with Intermittent Fasting

You Can Also Start with a Slight Incline

Young female athlete exercising on treadmill in modern gym, setting up difficulty level.Shutterstock

“Obviously if you can't incline it all the way to the top, just do a half incline or just a slight incline and then gradually progressively overload by increasing the amount of time that you walk on the incline. And I think that's a good place to start with walking on the treadmill,” she says.

Aim for 30 Minutes of Walking a Day

“Another good place to start is by just getting out and doing a 30-minute walk a day. So if you are already pretty active, you walk about a bit then, and you are already basically doing 30-minute walks, just either add on another 30-minute walk or increase the time by another like 20, 30 minutes,” she says.

You Can Break the 30 Minutes Up

If you can't do 30 minutes all at once, she recommends breaking up your walks throughout the day. “You could do 10 minutes, 15 minutes, whatever extra activity you do on top of what you were doing before is gonna burn extra calories which will help you get into the calorie deficit, and it's improving your fitness and over time you'll be able to increase the amount of walking and steps that you do,” she says.

Use a Step Tracker

Athlete using mobile phone app fitness tracker for tracking weight loss progress during running exercise. Fit girl woman touching smartphone texting or playing online games or video workouts.Shutterstock

“Another way to include walking in your weight journey will be to get a step tracker. You don't necessarily have to get a step tracker because if you've got a smartphone, most of them basically have a step tracker, and if you have a look on there, you can see how many steps a day you are averaging,” she says.

Keep Increasing Your Steps

Once you have your step count, she recommends increasing it daily by a few thousand and working your way up. “Obviously, 10,000 is recommended like it's a general kind of amount, it is recommended to get that, but you can't just expect yourself to make a big jump,” she maintains. “The best way to go about walking for weight loss is to just gradually increase those steps. So even if that is 1000, 2000 extra steps and in focus on that for, I would say, three to four weeks or each month basically, then you can reevaluate it each month and increase your steps as you go.”

A Fitbit Helped Motivate Her to Walk More

Closeup cropped photo of female runner putting a pedometer on her wrist, Sports equipment and gadgets conceptShutterstock

She explained that she had invested in a Fitbit at first and now uses an Apple Watch. “What I did was I got the Fitbit, and I started going out for more walks, and what I found really good with the Fitbit is, or any kind of step tracker is that it's really motivating to see how many steps you'll get in. Sometimes we don't really realize how inactive we are, how much we haven't moved that day,” she says.

She Eventually Increased Her Daily Goal to 12,000 Steps

Athletic sexy woman walking or jogging on a path during sunrise or sunset.healthy lifestyle concept. young fitness woman walking on summer forest trail.Back view.Shutterstock

She admits she set her daily goal at 8,000 steps because “if I set it too high and I wasn't able to reach it, it would make me feel like I failed,” she says. Eventually, she increased it to 10,000, “and then after a few months, I even increased it to 12,000.”

RELATED: Top 17 Superfoods You Should Eat Every Day to Protect Your Heart

After You Hit 12,000 Steps, Focus on Adding Incline

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“I feel like once you reach like 12,000 steps, you don't necessarily have to set a goal to get like 15,000 steps every single day. Kind of set it at a basic goal, and if you get more, you get more,” she continues. “But the way you can kind of increase after that is you can walk on an incline. So you can start doing treadmill walking, or you can go for, like, I like to go for hikes where it is quite hilly. So then that's not just like walking on a flat surface, so you end up burning more calories and using more energy by walking on the hills.”

Here Are Other Ways to Make Walking Harder and More Effective

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What are other ways you can upgrade your walking workout? “You can speed up your walking; you can carry a bag with heavy stuff in it that is obviously going to progressively overload,” she says. You can also go for longer walks or increase the amount of time that you walk.

Walking Is Great for Mental Health

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“I literally make sure I go for a walk every single day, and it is good for my mental health as well,” she says. “I really enjoy that time. It's like my own time to just either put my headphones in or I'll just go out and walk just and listen to the nature, the birds chirping and that it just is really good to clear your mind and for your mental health you can take a friend with you, grab a coffee, go for a walk.”

RELATED: 9 Reasons Why Aren’t You Losing Weight on Ozempic, According to Doctor

Diet Needs to Be in Check To

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While you “obviously” need to focus on the diet side, when it comes to exercise, “instead of trying to get a crazy workout program to start off with or a lifting program or anything like that, the first step will be to get out and go for more walks, increase your steps and slow and steady increasing and eventually you'll get to a point where it is just normal for you to be active,” she says.

It’s a “Depressing Feeling” When She Isn’t Active

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“It’s a depressing feeling when I've not been as active,” she claims. “My head feels so much clearer and at peace, and I feel a lot more positive, and I've gone out for a walk, so it's just beneficial all around, basically."

RELATED: 15 Signs You’re Eating Too Many Calories

Even If You Are Obese, Walking Is a Great Way to Start Losing Weight

Bottom line? “Walking is the simplest way to at least start” your weight loss journey before adding in other cardio and weight lifting. “If you are looking for somewhere to start, that's simple, that's easy, that's not gonna put strain on your body, especially if you're obese because if you are obese you've got a lot more pressure on your joints, you don't wanna be doing any jumping or anything that's like gonna give you an injury because obviously if you get injured and you're obese and you, you become even less active, it's a lot harder to lose weight,” she notes. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Dusty Young  Nutrition & Fitness Coach
Copyright dusty.coaches/Instagram
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.

The age-old weight loss dilemma: How do you satisfy your hunger while cutting calories? Weight loss coach Dusty Young, who shed 100 pounds on his own journey, has cracked the code with a revolutionary approach that's taking social media by storm. The self-described "recovering fat kid" has compiled a game-changing list of 50 nearly zero-calorie foods that could transform your weight loss journey – and the best part? You can eat them virtually guilt-free.

"The math of weight loss is simple: you need to consume fewer calories than you burn," Young explains in his post. "But that doesn't mean you have to go hungry." His viral posts reveal a strategic approach to weight management that focuses on low-calorie, high-volume foods that keep you satisfied while maintaining a caloric deficit.

Young's method isn't just about what to eat – it's about how to eat smart. He advocates for loading up on nutrient-rich, filling foods that won't derail your calorie goals. His three-pronged strategy includes using these foods to bulk up meals, snacking on them between meals to manage hunger, and combining them with protein for lasting satiety.

Ready to transform your weight loss journey? Keep reading to discover all 50 zero-calorie foods (sorted by calories per 100g) that could change the way you think about dieting forever. Your path to sustainable weight loss starts here.

50.Cottage cheese (fat-free): 48 calories

Packed with protein and calcium, fat-free cottage cheese supports muscle maintenance and bone health. It's a creamy, satisfying addition to meals—spread it on toast, mix it into smoothies, or pair it with fruit for a balanced snack.

49.White fish (like cod): 48 calories

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Lean, high in protein, and low in calories, white fish like cod helps build muscle while keeping you full. Try it grilled with lemon and herbs for a light but flavorful meal.

48.Cranberries (fresh): 46 calories

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These tart little berries are loaded with antioxidants and vitamin C, great for immune support. Toss them into oatmeal, blend them into smoothies, or add them to a salad for a refreshing zing.

47.Raspberries: 45 calories

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With a high fiber content and natural sweetness, raspberries keep digestion in check while satisfying sugar cravings. Sprinkle them on yogurt or enjoy a handful as a low-calorie snack.

46.Blueberries: 45 calories

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Known for their brain-boosting antioxidants, blueberries are also packed with vitamin C. Eat them fresh, frozen, or blended into a protein shake for an easy nutrition boost.

45.Edamame (boiled): 44 calories

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A plant-based protein powerhouse, edamame is rich in fiber and essential nutrients. Snack on them with a pinch of sea salt or toss them into salads for extra protein.

44.Brussels sprouts: 43 calories

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These mini cabbages are loaded with fiber, vitamin K, and antioxidants that support digestion and overall health. Roast them with olive oil for a crispy, caramelized side dish.

43.Blackberries: 43 calories

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A fiber-rich berry packed with vitamin C, blackberries help with digestion and immune function. They taste great in smoothies, yogurt, or straight out of the container.

42.Papaya: 43 calories

Fresh ripe papaya fruits on wooden table, closeup​PapayaShutterstock

This tropical fruit is full of vitamin C and digestive enzymes that support gut health. Enjoy it fresh, blended into a smoothie, or sprinkled with a dash of lime juice.

41.Sugar snap peas: 42 calories

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Crunchy, naturally sweet, and full of vitamin C, sugar snap peas make the perfect guilt-free snack. Eat them raw or toss them into stir-fries for extra texture.

40.Grapefruit: 42 calories

Juicy grapefruit pieces with fresh mint in a bowl, close up​GrapefruitShutterstock

Loaded with vitamin C and hydration-boosting properties, grapefruit is known for supporting metabolism. Eat half a grapefruit in the morning for a refreshing start to the day.

39.Carrots: 41 calories

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A top source of beta-carotene, carrots support eye health and provide natural sweetness. Munch on them raw with hummus or roast them for a delicious side.

38.Miso soup: 40 calories

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Fermented miso paste gives this soup gut-friendly probiotics while keeping calories low. Sip on it as a light starter to curb hunger before meals.

37.Honeydew melon: 36 calories

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High in water and vitamin C, honeydew is a refreshing way to stay hydrated. Enjoy chilled cubes as a snack or blend it into a smoothie for a cooling treat.

36.Kale: 35 calories

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This leafy green is packed with vitamins A, C, and K, plus antioxidants for overall health. Add it to salads, blend it into smoothies, or bake it into crispy kale chips.

35.Pumpkin puree: 35 calories

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Low in calories but high in fiber and beta-carotene, pumpkin puree is great for digestion and eye health. Stir it into oatmeal, yogurt, or soups for a seasonal boost.

34.Broccoli: 34 calories

Fresh green broccoli on a dark brown background. Macro photo green fresh vegetable broccoli. Green Vegetables for diet and healthy eating. Organic food.Shutterstock

A nutrient-dense veggie, broccoli is rich in fiber, vitamin C, and antioxidants. Steam it, roast it, or toss it into stir-fries for a satisfying crunch.

33.Cantaloupe: 34 calories

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This juicy melon delivers vitamins A and C while keeping you hydrated. Eat it as a snack or add it to a fruit salad for natural sweetness.

32.Okra: 33 calories

Farm fresh raw okra slices on wooden rustic aged chopping board. Close up of Lady Fingers or Okra over wooden background.Shutterstock

A unique veggie with gut-friendly fiber, okra supports digestion and heart health. Sauté it, add it to soups, or try it roasted for a crispy treat.

31.Strawberries: 32 calories

Female holding ripe strawberry in hands. Harvest of fresh juicy strawberry on farmShutterstock

Low in calories but high in vitamin C and antioxidants, strawberries are a deliciously healthy treat. Slice them over oatmeal, yogurt, or eat them on their own for a naturally sweet snack.

30.Green Beans: 31 calories

Green beans in a steel strainer sieve metal on a white wooden table, selective focus.Shutterstock

A fiber-rich veggie packed with vitamins C and K, green beans support digestion and bone health. Enjoy them steamed, sautéed, or roasted for a low-calorie side dish.

29.Leeks: 31 calories

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Mildly sweet and loaded with prebiotics, leeks support gut health and digestion. Use them in soups, stir-fries, or roasted with a drizzle of olive oil.

28.Watermelon: 30 calories

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With over 90% water content, watermelon keeps you hydrated while delivering a dose of vitamin C. Enjoy fresh slices on hot days or blend it into a refreshing drink.

27.Red Peppers: 27-30 calories

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Red bell peppers are high in vitamin C and antioxidants, supporting skin and immune health. Eat them raw with hummus, roast them for a smoky flavor, or add to stir-fries.

26.Turnips: 28 calories

Bunch of purple and yellow turnips on a rustic wooden table.Shutterstock

A low-calorie root vegetable rich in fiber and vitamin C, turnips help digestion and immunity. Roast them like potatoes, mash them, or slice them into soups.

25.Banana Peppers: 27 calories

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Mildly spicy and tangy, banana peppers are loaded with vitamin C and add a zesty kick to meals. Use them in salads, sandwiches, or as a crunchy snack.

24.Eggplant: 25 calories

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Full of fiber and antioxidants, eggplant is a heart-healthy, versatile veggie. Grill it, roast it, or use it in low-calorie pasta dishes for extra texture.

23.Cabbage (Green): 25 calories

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A crunchy, fiber-packed vegetable that supports digestion and heart health. Shred it for slaws, stir-fry it, or add it to soups for a nutrient boost.

22.Cauliflower: 25 calories

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A low-calorie alternative to starchy carbs, cauliflower is high in fiber and vitamin C. Roast it, mash it like potatoes, or blend into a creamy soup.

21.Cauliflower Rice: 25 calories

Freshly grated raw cauliflower rice in wooden bowlShutterstock

A great low-carb swap for regular rice, cauliflower rice is packed with fiber and nutrients. Sauté it with garlic and herbs for a light, flavorful side dish.

20.Arugula: 25 calories

Arugula on a white background. Raw and fresh arugula, green leaves, from above.Shutterstock

This peppery green is rich in antioxidants and vitamin K, supporting bone and heart health. Toss it into salads, add it to sandwiches, or mix it into pasta dishes.

19.Salsa (fresh): 25 calories

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Made from fresh tomatoes, onions, and peppers, salsa is low in calories but big on flavor. Spoon it over grilled chicken, eggs, or salads for a tangy kick.

18.Water Chestnuts: 24 calories

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These crunchy, water-filled veggies are low in calories and high in antioxidants. Add them to stir-fries, salads, or soups for extra texture.

17.Radicchio: 23 calories

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A slightly bitter leafy vegetable, radicchio is full of fiber and antioxidants that aid digestion. Grill it, toss it into salads, or pair it with balsamic for a delicious contrast.

16.Spinach: 23 calories

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Packed with iron, fiber, and vitamins A and C, spinach supports overall health. Add it to smoothies, salads, or omelets for a nutrient boost.

15.Spinach (cooked): 23 calories

vegetarian food cooked spinach in black dish

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Cooking spinach enhances its iron absorption while keeping it low in calories. Sauté it with garlic, toss it into soups, or mix it into pasta dishes for a nutritious touch.

14.Mushrooms: 22 calories

Fresh champignon mushrooms on wooden table, closeup. Space for textShutterstock

Low in calories but high in flavor, mushrooms provide important minerals like selenium and potassium. Sauté them, toss them into soups, or use them as a meat substitute in burgers and stir-fries.

13.Asparagus: 20 calories

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- ImageShutterstock

A natural diuretic, asparagus helps reduce bloating while delivering vitamins A, C, and K. Roast it with olive oil, steam it, or chop it into salads for a fresh crunch.

12.Bell Peppers: 20 calories

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Loaded with vitamin C and antioxidants, bell peppers support immune health while adding natural sweetness to meals. Enjoy them raw, roasted, or stuffed with lean protein for a satisfying dish.

11.Sauerkraut: 19 calories

Homemade sauerkraut with black pepper and parsley in wooden bowl on rustic background. Top view. Copy space.Shutterstock

Fermented and full of probiotics, sauerkraut supports gut health and digestion. Add it to sandwiches, salads, or eat it as a tangy side dish.

10.Tomato: 18 calories

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Rich in lycopene, an antioxidant linked to heart health, tomatoes are both nutritious and hydrating. Eat them fresh in salads, blend them into sauces, or snack on cherry tomatoes.

9.Zucchini: 17 calories

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A versatile, fiber-rich veggie that’s great for digestion, zucchini is perfect for low-carb meals. Spiralize it into zoodles, roast it, or add it to stir-fries.

8.Celery: 16 calories

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Mostly water but packed with fiber, celery keeps you hydrated and full. Dip it in hummus, add it to soups, or enjoy it as a crunchy snack.

7.Radish: 16 calories

Fresh radish harvest on soil in garden.

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A peppery, crunchy veggie with detoxifying properties, radishes support digestion and hydration. Slice them into salads, eat them raw, or pickle them for extra flavor.

6.Kimchi: 15 calories

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This spicy, fermented Korean dish is packed with probiotics that promote gut health. Enjoy it as a side dish, mix it into stir-fries, or top off your favorite grain bowl.

5.Broth (chicken or vegetable): 15 calories

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A low-calorie way to add flavor, broth is rich in minerals and helps with hydration. Use it as a base for soups, stews, or sip it warm as a light, savory snack.

4.Lettuce (Iceberg): 14 calories

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Crisp and refreshing, iceberg lettuce is mostly water but still provides fiber and hydration. Use it as a base for salads, in wraps, or as a crunchy burger topping.

3.Cucumber: 12 calories

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With high water content and a refreshing crunch, cucumbers help with hydration and digestion. Slice them into salads, infuse them in water, or snack on them plain.

2.Dill Pickles: 12 calories

Fresh pickled cucumbers in a bowl with garlic and dill on a concrete table, village harvest, homemade pickling recipe, cucumbers and ingredients for pickling, home canning concept,

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Tangy and satisfying, dill pickles add a crunchy, salty kick without many calories. Enjoy them as a snack, chop them into salads, or add them to sandwiches.

1.Sugar-free Jello: 11 calories

Hayward, CA - July 24, 2014: Jello brand gelatin in Black Cherry flavor, sugar free

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A light, guilt-free dessert, sugar-free Jello satisfies your sweet tooth with almost no calories. Enjoy it on its own or mix it with fruit for extra flavor and texture. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr. Kristie Ennis drkristieennis
Copyright drkristieennis/YouTube
Evidence-Based

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

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

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

Looking for a more effective way to strengthen your core and pelvic floor? Dr. Christy Ennis, DPT, has developed a comprehensive approach that goes beyond traditional Kegel exercises. "We're gonna get deep in there to help work that six pack a little bit and to support our back all without doing kegels," says Dr. Ennis, explaining how these carefully selected movements can help build foundational strength while protecting your spine.

Set Your Foundation Right

Start by finding your optimal position. "Before we get started with the exercises, we wanna make sure we've got our center set," Dr. Ennis explains in her post. Lie on your back, either on the floor or in bed, and gently rock your pelvis until you find a comfortable position. Draw your belly button toward your spine while maintaining natural breathing.

Begin With Controlled Marches

Middle age beautiful sportwoman smiling happy. Lying down on mat practicing yoga doing bridge pose at gymShutterstock

The sequence starts with gentle marching movements. "I'm raising just a little bit while still keeping those ab muscles engaged and not tilting that pelvis from side to side," Dr. Ennis demonstrates. This controlled movement helps activate your deep core muscles while maintaining pelvic stability.

Progress to Gentle Crunches

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With hands behind your head or crossed over your chest, perform small, controlled crunches. "I am not lifting up super duper high," Dr. Ennis emphasizes. "I'm trying to help protect that spine a little. And I'm really thinking about leading with those lower abs as I go."

Combine Core Movements

Young sporty woman practicing, doing crisscross exercise, bicycle crunches pose, working out, wearing sportswear, black pants and top, indoor full length, white sport studioShutterstock

Merge the crunch with knee lifts for increased engagement. Dr. Ennis notes, "Upper body and my legs are moving, but that core, that center is really trying to stay nice and stabilized." This combination helps integrate multiple muscle groups while maintaining core stability.

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

Target Side Core Muscles

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.

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The oblique reach exercise adds rotational stability. Keep your gaze upward while reaching across your body, maintaining proper form throughout. "It's really important to make sure that you are focusing in on that form and how you're moving," Dr. Ennis advises.

Master the Single Leg Extension

Single athletic woman with blond hair in blue outfit on back stretching hamstring muscles for leg in mid airShutterstock

This movement challenges core stability while protecting your back. Dr. Ennis recommends starting slowly: "If you are just starting out and new to exercise or back after an injury, make sure you listen to your body. I would start out with two to three non-consecutive days."

Practice the Struggling Turtle

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This modified dead bug exercise coordinates opposite arm and leg movements. "Dead bugs don't move," Dr. Ennis jokes, explaining why she renamed this effective core stabilization exercise. The focus remains on maintaining central stability while moving limbs.

Bridge for Multiple Benefits

Side view of young woman doing gymnastics the half bridge pose in fitness studio or home practices yoga warming up exercises for spine, backbend, strengthening back and shoulders muscles.Shutterstock

"Research has actually shown that even without trying to activate those pelvic floor muscles or those Kegel muscles, the bridge does a great job of helping to strengthen those muscles," Dr. Ennis shares. This exercise also helps with prolapse and hip mobility.

Flow Through Cat-Cow

Calm of Athlete Attractive Asian woman relaxing in yoga Cat Cow Pose on the pool above the Mountain peak in front of beautiful nature views,comfortable and relax in vacationsShutterstock

On hands and knees, move through spinal flexion and extension. This yoga-inspired movement not only helps the pelvic floor but also engages the core through its full range of motion. "We're getting some nice movement through the pelvis, which helps that pelvic floor too," explains Dr. Ennis.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Challenge Yourself With Hover Work

Pilates or yoga. A slender athletic girl on the mat performs a stand on all fours. Exercise Quadruped. This is the starting position for wellness exercises. Isolated on a white background. Visual aid

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The final exercise involves hovering your knees while in a quadruped position. "The abs have to work really hard here," Dr. Ennis notes. This advanced movement integrates all the previous work while challenging your core stability.


Remember: These exercises are designed to work together as a complete system for core and pelvic floor strength. As Dr. Ennis emphasizes throughout, proper form and gradual progression are key to achieving optimal results. Start with 2-3 non-consecutive days per week and build up as your strength improves. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Allie Janszen alliejanszen
Copyright alliejanszen/Instagram

Are all the conventional weight loss habits and tips not working for you? Try some unique methods one expert recommends. Allie Janszen, RN, is a hormone health and fat loss coach who lost 80 pounds naturally and helps other people do the same. In a new social media post, she reveals some of the unconventional things that helped her achieve her weight loss goals. “10 weird things I do that actually work and helped me lose 80 pounds of fat & inflammation,” she writes.

Infrared Saunas

The first thing that helps her is taking infrared saunas. She does this three times a week “to help with detox, inflammation, & brain health.

Increased Her Step Count

Next, she increased her step count to at least 8-10k steps/day. “Usually end up between 10-14,000 steps per day with help from my walking pad,” she writes.

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

Red Light Therapy

She also started doing red light therapy sessions. She says it helps to “decrease inflammation” works as a “pain reliever,” and “improves cell function.”

Lymphatic Massage and Dry Brushing

Her fourth healthy habit is lymphatics like massage and dry brushing.

“Every day before getting in the shower to help promote lymph fluid movement for enhanced detoxification,”

Supplementation

Supplementation is also key, she says. She takes supplements like creatine, collagen, and salt and electrolytes in her morning water bottle. These “help build muscle” are “great for joint health,” and aid in “cellular hydration and hormone balance.”

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

Progressive Overload Training

When it comes to her workouts she does progressive overload weight training. She aims for three to five times a week, “just depending how my body feels that week.”

Stress Reduction Techniques

Next, she practices “stress reduction techniques” like legs up the wall “to regulate my nervous system & balance cortisol levels post-workout.

Vagal Toning Techniques

A unique practice she does? Vagal toning techniques like cold rolling, she says. It also helps with “nervous system regulation, which helps balance cortisol levels.”

Sleep

“Better sleep strategies,” like getting weight to 10 hours of sleep per night, have also been a game-changer. A few of the things she does? She sprays magnesium spray on her feet before bed and avoids screens one hour before going to sleep.

Getting Outside

Her final tip? “Get outside daily — especially with the morning sun and walk after meals,” she writes. She tries to get out within two hours of sunrise “to help synch my circadian rhythm. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.