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Fitness & Workouts

Doctor Reveals How Much Walking You Need to Hit 10% Body Fat

Get lean with this doctor-approved walking strategy that actually works.

Christopher Roback
By Christopher RobackJan 28, 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
Dr Mike Diamonds DoctorMike
Copyright Dr Mike Diamonds/YouTube
Christopher Roback
By Christopher RobackJan 28, 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
Fitness & Workouts

If you're tired of extreme workouts that promise results but don't deliver, you're not alone. What if a doctor told you the secret to reaching your ideal body fat percentage wasn't another intense training program, but something far simpler?

Dr. Mike Diamonds, combining his medical expertise with real-world results, has discovered that walking isn't just basic cardio—it's a powerful fat-loss tool. "In my six years of dieting and fat loss, cardio ranks as one of my most important tools for losing weight," he explains. His remarkable transformation between June and September 2020 proved that this simple activity could make reaching 10% body fat significantly easier.

The Truth About Walking and Fat Loss

"Walking doesn't seem to qualify as cardio because, well, it's easy," Dr. Diamonds says in his post. "When it comes to exercise, easy is usually equated with worthless." However, his medical background and research tell a different story. Low-intensity steady state cardio, when done correctly, can be a game-changer for fat loss—especially when paired with proper nutrition.

The Science That Changes Everything

Dedicated athletic woman running in nature and dawn.Shutterstock

According to Dr. Diamonds, research from California State University revealed a crucial finding: while running a 10-minute mile burns 190 calories, walking a 19-minute mile burns 111 calories. "If you walked for an hour, you'd burn just under 350 calories," he notes. "Do that three times per week, and you're burning over 1,000 additional calories—theoretically more than an extra pound of fat per month."

Your Perfect Daily Step Count

Woman using daily activity tracking app on phone showing 10 000 steps daily goal achievementShutterstock

"To answer the question of how much walking you should be doing to get to 10% body fat, the answer is it depends," Dr. Diamonds states. His recommended approach starts with tracking your current daily average: "Let's say hypothetically you're doing 6,000 steps. Now that is maintaining your weight. Add a thousand steps to that, and you'll burn between 40 and 60 extra calories on average."

The Step-By-Step Progress Plan

Woman,,Balance,Weight,Scale,health,scalesShutterstock

Dr. Diamonds shares his clinical approach: "Monitor what your weight is doing on a day-to-day basis. If you want to have more progress, increase it by another thousand steps." This methodical progression can lead to almost an extra pound of fat burned per month, provided your diet is properly managed.

The Medical Reason Walking Burns Fat

Female,Legs,,Running,Shoes,walk,walking,run,hije,outdoors,exercise,fitnessShutterstock

"Walking may not burn many calories, but the calories it does burn comes primarily from fat stores," Dr. Diamonds explains. He references a University of Texas Medical Branch study demonstrating that fat burning is maximized during lower-intensity exercise. As intensity increases, your body switches from burning fat to utilizing carbohydrates for energy.

The Clinical Approach to Walking

Running Women walking in CountryShutterstock

Dr. Diamonds reveals his evidence-based routine: "My formal cardio would be done in the gym on a treadmill between three to four sessions a week. I would start at 20 minutes per session at maximum incline (15%), walking at a pace of six kilometers per hour." This specific approach maintains a heart rate above 140 beats per minute and VO2 max at 65%—which research shows elicits maximum fat usage.

The Truth About 10% Body Fat

Body fat measurement

Shutterstock

"Not most people can do it," Dr. Diamonds candidly admits. "In reality, for me to get in my best shape, I've done an average of 25,000 steps each and every single day." While this level of activity might seem overwhelming, he emphasizes that significant changes are possible with less: "The massive changes that can come in your body and getting closer to that 10% body fat is by you accurately tracking your diet and gradually increasing those steps."

Your Sustainable Path Forward

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

Dr. Diamonds emphasizes a medical truth about sustainability: "It's simply unsustainable to sprint every day... steady state cardio is much better for adherence." His professional recommendation is to start with 8,000 steps daily and gradually increase based on your body's response and lifestyle.


The journey to 10% body fat doesn't require extreme measures or complicated protocols. Start with your current step count, add gradually, and maintain consistency with both walking and nutrition. Your transformation begins with understanding these medical insights—and taking that first extra step. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

cardioworkout-routinessustainable-weight-losswalking

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Fitness & Workouts

How Much Walking You Need to Hit 10% Body Fat

Dr Mike Diamonds DoctorMike
Copyright Dr Mike Diamonds/YouTube
Christopher Roback
By Christopher RobackJan 28, 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

If you're tired of extreme workouts that promise results but don't deliver, you're not alone. What if a doctor told you the secret to reaching your ideal body fat percentage wasn't another intense training program, but something far simpler?

Dr. Mike Diamonds, combining his medical expertise with real-world results, has discovered that walking isn't just basic cardio—it's a powerful fat-loss tool. "In my six years of dieting and fat loss, cardio ranks as one of my most important tools for losing weight," he explains. His remarkable transformation between June and September 2020 proved that this simple activity could make reaching 10% body fat significantly easier.

The Truth About Walking and Fat Loss

"Walking doesn't seem to qualify as cardio because, well, it's easy," Dr. Diamonds says in his post. "When it comes to exercise, easy is usually equated with worthless." However, his medical background and research tell a different story. Low-intensity steady state cardio, when done correctly, can be a game-changer for fat loss—especially when paired with proper nutrition.

The Science That Changes Everything

Dedicated athletic woman running in nature and dawn.Shutterstock

According to Dr. Diamonds, research from California State University revealed a crucial finding: while running a 10-minute mile burns 190 calories, walking a 19-minute mile burns 111 calories. "If you walked for an hour, you'd burn just under 350 calories," he notes. "Do that three times per week, and you're burning over 1,000 additional calories—theoretically more than an extra pound of fat per month."

Your Perfect Daily Step Count

Woman using daily activity tracking app on phone showing 10 000 steps daily goal achievementShutterstock

"To answer the question of how much walking you should be doing to get to 10% body fat, the answer is it depends," Dr. Diamonds states. His recommended approach starts with tracking your current daily average: "Let's say hypothetically you're doing 6,000 steps. Now that is maintaining your weight. Add a thousand steps to that, and you'll burn between 40 and 60 extra calories on average."

The Step-By-Step Progress Plan

Woman,,Balance,Weight,Scale,health,scalesShutterstock

Dr. Diamonds shares his clinical approach: "Monitor what your weight is doing on a day-to-day basis. If you want to have more progress, increase it by another thousand steps." This methodical progression can lead to almost an extra pound of fat burned per month, provided your diet is properly managed.

The Medical Reason Walking Burns Fat

Female,Legs,,Running,Shoes,walk,walking,run,hije,outdoors,exercise,fitnessShutterstock

"Walking may not burn many calories, but the calories it does burn comes primarily from fat stores," Dr. Diamonds explains. He references a University of Texas Medical Branch study demonstrating that fat burning is maximized during lower-intensity exercise. As intensity increases, your body switches from burning fat to utilizing carbohydrates for energy.

The Clinical Approach to Walking

Running Women walking in CountryShutterstock

Dr. Diamonds reveals his evidence-based routine: "My formal cardio would be done in the gym on a treadmill between three to four sessions a week. I would start at 20 minutes per session at maximum incline (15%), walking at a pace of six kilometers per hour." This specific approach maintains a heart rate above 140 beats per minute and VO2 max at 65%—which research shows elicits maximum fat usage.

The Truth About 10% Body Fat

Body fat measurement

Shutterstock

"Not most people can do it," Dr. Diamonds candidly admits. "In reality, for me to get in my best shape, I've done an average of 25,000 steps each and every single day." While this level of activity might seem overwhelming, he emphasizes that significant changes are possible with less: "The massive changes that can come in your body and getting closer to that 10% body fat is by you accurately tracking your diet and gradually increasing those steps."

Your Sustainable Path Forward

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

Dr. Diamonds emphasizes a medical truth about sustainability: "It's simply unsustainable to sprint every day... steady state cardio is much better for adherence." His professional recommendation is to start with 8,000 steps daily and gradually increase based on your body's response and lifestyle.


The journey to 10% body fat doesn't require extreme measures or complicated protocols. Start with your current step count, add gradually, and maintain consistency with both walking and nutrition. Your transformation begins with understanding these medical insights—and taking that first extra step. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Fitness & Workouts

Trainer Reveals Exactly How Much You Need to Walk to Melt Fat

Michelle Roots Fitness & Nutrition Coach
7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By
Copyright Michelle Roots/YouTube
Christopher Roback
By Christopher RobackMay 06, 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.

Everyone thinks they need intense workouts to lose weight. But what if I told you one of the most effective tools for weight loss is something you already do every day? As a trainer who's helped countless clients transform their bodies, I'm about to share the simple walking formula that actually works.

Meet Michelle Roots, a kinesiologist and personal trainer with over 17 years of experience helping people transform their bodies. In her recent post, she shared why walking might be the missing piece in your fitness routine. Stick around to learn the exact numbers you need to know.

You Don't Need to Hit 10,000 Steps (Here's the Real Number)

Forget what you've heard about 10,000 steps. Michelle explains: "I don't believe that's true. What I usually like to say is, if you are currently only hitting 2,000 steps a day, you don't necessarily have to jump to 10,000." Start by tracking your current steps, then add just 2,000-3,000 more. That's your sweet spot for sustainable progress.

The Exact Duration That Delivers Results

How long should you walk? Michelle's magic number: "I really like to tell people to aim for 30 minutes of consistent walking at a time." Not 10 minutes here and there. A solid 30-45 minute session 3-4 times a week. This is where the real calorie burn happens.

Walking Burns More Calories Than You Think

Here's the secret: "You can sustain walking for a longer period of time, which means you'll burn more calories without having to eat more calories back," Michelle reveals. Unlike high-intensity workouts that leave you ravenous, walking burns steadily without triggering hunger hormones.

Zone Two: Your Fat-Burning Sweet Spot

There's a specific intensity where your body burns fat as fuel. "At a certain intensity, which we like to call zone two, you are utilizing your body fat as fuel," Michelle explains. This comfortable pace where you can still hold a conversation is your fat-burning zone.

The Consistency Formula That Gets Results

The real secret? Michelle stresses: "The most effective workout is the one you can stick to consistently for a very long time." Walking beats every other cardio because you can do it tired, sick, or busy. No excuses, no equipment needed.

Why Walking Beats High-Intensity Workouts for Fat Loss

"You don't need that mindset. You can just go for a walk," Michelle points out. No pre-workout supplements. No recovery days. Just consistent calorie burning without the physical and mental strain of intense exercise.

How to Schedule Walking Into Your Real Life

"I think treating it like an appointment and scheduling it into your calendar, just like you would a fitness class," Michelle advises. Pick specific days, set reminders, and stick to them. Even 15-20 minutes beats zero minutes.

Avoid These Common Walking Mistakes

The biggest mistake? Inconsistency. Michelle warns: "They go for one-off walks here and there... not being consistent with hitting that daily step count." Another error? Poor posture while scrolling your phone. Keep your head up and core engaged.

Why Nutrition Still Makes or Breaks Your Results

Here's the truth: "You can walk until the cows come home, but if you are not dialing in your nutrition consistently, 80% of the time, walking is going to do a little bit for you," Michelle states. Walking amplifies good nutrition—it doesn't replace it.

Your Walking Action Plan Starts Now

Michelle's final advice: "Take baby steps every single day to start to incorporate more movement." This week, track your current steps. Next week, add 2,000-3,000 more. Schedule three 30-minute walks. Your transformation starts with these simple numbers. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

She Lost 10% Body Fat by Walking—After Fixing These 10 Common Mistakes

Chalene Johnson chalenejohnson
Copyright chalenejohnson/Instagram
Christopher Roback
By Christopher RobackApr 28, 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.

After decades of creating high-intensity workout programs and selling millions of exercise DVDs, Chalene Johnson decided to give her body and mind a break. At 55 years young, with nearly 30 years in the health industry and almost 900,000 Instagram followers, Chalene made a dramatic change to her fitness routine last year. "In the last year, I switched up my cardio routine to just walking, which helped me to lose 10 pounds and 10% body fat," she reveals. The mental and physical benefits were so profound that her husband jokes she thinks she invented walking. These are the exact mistakes Chalene fixed to transform her body through walking—and how you can do the same.

Not Walking Nearly Enough

Most Americans only walk between 4,000-6,000 steps daily—what Chalene calls "inactivity." "Whatever it is you're doing right now, I would suggest that you try to increase that," she advises her followers. For weight loss, Chalene recommends increasing your daily steps by 5,000, which equals about an hour of walking for most people. The beauty of walking is flexibility: "That's the greatest thing about walking is it doesn't have to be all continuous," she explains, noting how she and her husband break up their walks throughout the day.

Walking Too Slowly

Your body quickly adapts to any exercise routine and begins burning fewer calories. "Once something is no longer challenging for us, our bodies adapt, and that's when they stop burning as many calories," Chalene explains. She discovered this principle during scientific testing of her Turbo Jam workout. Despite being the hardest worker in the room, she burned the fewest calories because her body had completely adapted to the routine. The solution? "You can do it by walking faster, by adding a weighted vest," or by finding challenging terrain like hills or hiking trails.

Ignoring Your Diet

While walking is fantastic for health, nutrition remains crucial for weight loss. "The most important piece is your nutrition," Chalene emphasizes. Though she doesn't obsess over counting calories anymore, she focuses on creating a slight energy deficit with quality foods. Chalene specifically recommends that "women over 40" increase "protein and fiber and water intake." These adjustments make a tremendous difference in weight management, especially when combined with consistent walking.

Skipping Strength Training

Walking alone isn't enough—muscle is key to transformation. "I don't even think of walking as my workout. I think of it as like my life force," Chalene says. While walking brings her joy and consistency, she maintains regular strength training because "muscle is the secret to your weight loss. It's the secret to your metabolism. It is the secret to your longevity." Chalene warns against becoming "skinny fat"—being small but unhealthy due to high body fat percentage—and instead advocates for building muscle to naturally balance hormones and control hunger.

Missing Opportunities for Extra Steps

Every step counts toward your daily energy expenditure. "All of it is energy out," Chalene points out. She found creative ways to accumulate more steps—replacing phone scrolling time with walking in place adds "an extra 500, sometimes an extra thousand calories a day." Small changes add up significantly: "The average person clocks between 200 and 300 steps in just three to five minutes." Chalene suggests parking farther from store entrances and taking stairs instead of elevators. She's had "so many people reach out and say, 'Chalene, I've lost 15 pounds just because I bought a walking pad and I put it in my living room.'"

Not Tracking Your Progress

Chalene made this mistake herself—assuming she was getting plenty of steps until she actually started tracking them. "What we track, what we are monitoring, we can improve," she explains. Research shows "the group that was tracking their step count was almost 60% more active" than those tracking only exercise minutes. Chalene sets progressive goals, starting with just increasing by "three to 500 steps per day." Her current goal is "19,000 steps a day," and tracking keeps her accountable and motivated.

Sticking to the Same Walking Routine

Our bodies constantly try to conserve energy and will burn fewer calories when they adapt to a routine. "The easiest way to kind of trick your body is to change up your routine," Chalene advises. She alternates between treadmill walking, outdoor walks, and different terrains. "If you're always walking in a treadmill, change it up. Get outside and walk," she suggests. Adding a weighted vest (called "rucking" from military terminology) is another excellent way to increase intensity. Even simply "walking in a new place" keeps mind and body engaged.

Expecting Overnight Results

Sustainable weight loss through walking requires patience and consistency. Chalene's physical transformation took months of dedicated effort. "It's a combination of knowing how much is coming in and making sure a lot more is going out," she reminds people frustrated by slow progress. The benefits extend beyond weight loss—improved mental clarity, better sleep, and reduced stress appear before significant scale changes. Consistency is key to seeing the transformative effects Chalene experienced.

Walking Without Purpose

Chalene structures different walks throughout her day with specific intentions. Her morning walk is "30 to 40 minutes" at "a moderate pace." During work hours, she walks "very slow" on a treadmill desk while handling emails. Before strength training, she does "30 minutes of intense walking" in "zone two, sometimes pushing it into zone three." In the evening, she and her husband take a "30 minute lower intensity walk after dinner" which "helps us to digest our food. It also has helped us to not overeat for dinner." Each walk serves a different purpose in her overall health strategy.

Forgetting Walking Should Be Enjoyable

Unlike high-intensity workouts that required her to "psych myself up," Chalene is "always in the mood to walk." The sustainability factor is why walking succeeded where other exercise routines eventually failed. "It's just, it's helped me to deepen so many of my relationships" through conversations that would be impossible during intense exercise. She values getting "outside every single day" when previously "there were probably weeks where I didn't get outside at all." The enjoyment factor explains why walking has become her consistent daily habit for both physical and mental wellbeing.

Chalene's Exact Daily Walking Schedule

Here's precisely how Chalene structures her walking routine:

  • Morning: "30-40 minute" moderate pace walk followed by stretching
  • During work: Slow walking on a treadmill desk while checking emails
  • Pre-strength training: "30 minutes of intense walking" (zone 2-3)
  • Evening: "30 minute lower intensity walk after dinner" to aid digestion
This routine combines different intensities, environments, and purposes to maximize both the physical and mental benefits of walking. By fixing these common mistakes and embracing walking as a lifestyle rather than just exercise, Chalene transformed her body and mind in ways decades of high-intensity workouts never achieved. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Fitness & Workouts

The "Hot Girl Walk" Secret to Losing Body Fat Fast

Business woman walking drinking coffee. Lawyer professional or similar walking outdoors happy holding disposable paper cup. Multiracial Asian / Caucasian businesswoman smiling happy outside.
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Leah Groth
By Leah GrothApr 23, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Are you struggling with the motivation to walk? Try a walking workout with a twist! Gianna (@gianna.gfit) is a nutritionist and CPT who shares great diet and workout tips with her hundreds of thousands of followers across her social media platforms. In a recent video, she reveals a workout that helps maximize fat loss: Hot girls walk. “If your goal is to lose body fat or lean out and you aren't walking every single day, you need to change that, and I'm gonna tell you why,” she says in the clip. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Walking Is a Great Cardio Workout to Burn Fat

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“Walking is one of the most effective forms of cardio to burn fat,” she says. “It's easy. You can do it sustainably. You can do it long term. If you are able, you can walk right? You can walk to the store, you can walk around your development, you can walk on the treadmill, and it's not super, super taxing on your body.”

Walking Is Low Intensity

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“What I mean by that is walking is very, very low intensity compared to other things like HIIT training, bike sprints, things like that, which are gonna be higher intensity, meaning your heart rate will be at a much higher level. When you're walking, your heart rate is gonna be, or it should be, at least about 50 to 70 percent of your max heart rate,” she continues.

It Also Helps Keep Your Cortisol Levels Balanced

giannagfit2giannagfit/Instagram

“When you put your body in the 50 to 70 percent of its max heart rate, that's where you're going to target fat loss,” she says. “Without stressing your body too much, meaning you're not going to spike your cortisol levels. Cortisol is our body's stress hormone, and we need it in a certain amount, but when that cortisol gets spiked too high, coming from over exercising, not recovering properly, it makes it very, very difficult for your body to target fat loss.”

It Will Tap Into Your Fat Stores

woman walking towards unknown placesShutterstock

“So walking every day is very, very low impact, and it can be done every day rather than HIIT training or bike sprints. You don't wanna be doing those things every single day. Again, because it can spike your cortisol levels. When you do higher intense cardio, your body's actually going to use carbohydrates for fuel rather than tapping into your fat stores. Like I said, walking can be done every single day, and it also can be done for prolonged periods of time, right?”

RELATED: I Lost 30 Pounds While Walking Every Day For 30 Minutes

It Will Improve Digestion and Blood Circulation

Woman running outdoors in morningShutterstock

Unlike other forms of fitness, you can “walk for three hours if you really wanted to, while you're not able to do a HIIT workout for more than 20 to 30 minutes, which will keep your heart rate at a steady state for a longer amount of time,” she points out. “Therefore, again, targeting fat loss and using your fat stores rather than your carbohydrate stores, walking every day will also help get things moving, right? Your digestion will improve because walking, you're gonna get your blood circulation flowing. Your whole body is going to improve from this.”

She Walks 2 Hours Daily on an Empty Stomach

Girl walking on the field, in a hat and summer dress. Smiling and laughing, beautiful sunset in the forest and in nature. White dress and rye, sloping fields. Happy traveler, lifestyle.Shutterstock

“I have been walking every single day for at least two miles on an empty stomach, and it has completely changed the game for me,” she adds. “Hopefully, I have convinced you now that if you're not walking every single day, you should be doing it. It is one of the best exercises for your body.”

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

Body Network’s Expert Weighs In

tara_collingwooddietdivatara/Instagram

“Walking is an excellent exercise that is low intensity and easy on the muscles and joints so many people who aren’t able to do high intensity exercise are able to walk,” agrees Collingwood. “You can walk outside and get fresh air or walk on the treadmill and watch your favorite shows on an iPad.” However, while low intensity exercise is good for low stress on the body, “it burns fewer calories than higher intensity exercise which means you need to exercise for a longer amount of time to get the same calorie burn as a high intensity workout,” she points out. “If time is not an issue, then walking is an excellent way to get exercise. I typically recommend to my clients to vary their exercise routine with some lower intensity and some high intensity each week.”

💪🔥Body Booster: If you have the time, go for an hour walk a few times a week.

@gianna.gfit

Hot girl walks are a thing! #weightloss#hotgirlwalk#fit#fitness#health#healthy#healthyliving#healthytips#nutrition#nutritiontips#trainingtips#training#fittok#weightlosstips#tips#fatloss

Fitness & Workouts

Scientist Found Walking Burns Double the Fat of Running When You Follow These 3 Rules

Michaela_Dr_Miche_PhD8
Copyright Miche, PhD/YouTube
Leah Groth
By Leah GrothNov 06, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

You might have heard that walking is the best workout for weight loss. However, you might have heard the opposite. One expert is explaining everything you need to know about walking for weight loss – and if it is actually effective. Michaela, AKA Dr. Miche, PhD, is a research scientist who shares studies on weight loss, nutrition, health & fitness “to help you reach your goals!” she explains in her YouTube bio. In a new viral video, she addresses the question: Should you walk for weight loss? “Can losing weight really be as easy as just adding a few walks a week to your routine? The information out there is all over the place. As usual, I'm going to the actual scientific studies to find the answer. I'm also gonna tell you about how you can optimize the amount of fat burning you do from walking, and I bet you'll be surprised by the answer,” she says.

Some Say Walking Is Great for Weight Loss, While Others Say the Opposite

“The question of whether walking is useful for weight loss is more controversial than one might expect because if you do a Google search, you'll get information strongly on both sides of the spectrum,” she says in her post. “For example, you'll have blogs and news articles that say that walking is not useful for weight loss. You can also find a bunch of popular sites like magazines and whatnot, saying that walking is extremely useful for weight loss.”

She Discusses Three Studies

Fitness woman training and jogging in summer park, close up on running shoes in sunlight. Healthy lifestyle and sport conceptShutterstock

She says she goes “straight to the science” to find out the answer, including a meta-analysis on whether walking is good for weight loss, “whether just adding walking to your routine and changing nothing else causes weight loss,” she says. “I'll also be going over a study that compares walking to running and biking for the same amount of time to see how fat burning varies between those three. And then lastly, I will be going over a study on how you can burn the most fat for a given amount of walking.”

When Losing Weight, You Actually Want to Reduce Body Fat Percentage

Concept of body disappointing with young caucasian woman holding belly fat and looking sad. Active female people and weight loss diet concept lifestyle exercises indoor at homeShutterstock

“When most people say they want to lose weight, what they really mean is that they want to lose fat and lower their body fat percentage because the aesthetic benefits and the health benefits of weight loss pretty much all come from lowering your body fat percentage,” she points out. “A lot of people end up looking a lot better and getting a lot healthier while staying at the same weight because they lose fat and gain muscle. So a lot of the results I'll be talking about today are about body fat percentage in addition to weight, but the ones we should really care about are body fat percentage.”

RELATED: This Nutritionist Lost 15 Pounds by Eating These 7 "Busy Woman" High-Protein Foods

The First Study Instructed People to Walk More

Happy athletic couple communicating while walking in nature after sports training. Copy space.Shutterstock

The first study, a meta-analysis that included over 1100 participants and examined various walking interventions for weight loss and cardiovascular health, “looked at randomized controlled trials where the only thing the researchers did was tell participants to walk more,” she says. “Their diets weren't changed, their other aspects of exercise weren't changed, they just had more walking added to their usual daily lives.” It found that, on average, these studies had people walk four times a week for 40 minutes per session for 35 weeks with no dietary interventions, and “they found that on average people lost two pounds or one percentage point of body fat, which is kind of a lot for just adding walking to your routine.”

The People Who Walked More Lost More Weight

Silhouettes of runner and dog on field under golden sunset sky in evening time. Outdoor running. Athletic young man with his dog are running in nature.Shutterstock

The people who didn’t add walking 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 prevention of weight gain,” she says, pointing out that it added up to a “net weight loss of like five pounds compared to the people who didn't add any walking to their routine.”

It Also Lowered Blood Pressure

Nurse, elderly patient and blood pressure in house, retirement home and check up with medical professional. Monitor, hypertension and healthcare with pump for wellness, caregiver and people on sofaShutterstock

“The meta-analysis also found that just adding 40 minutes of walking four times a week lowered blood pressure by one to 1.5 points for both systolic and diastolic blood pressure and also raised VO two max by three, which is a measure of cardiovascular fitness. So people increase their fitness and lower their blood pressure substantially thanks to just adding a little bit of walking to the routine.”

The Next Study Compared Walking to Running and Biking

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She moves on to the study comparing walking to running and biking. “They matched all of these exercises in terms of how long participants spent doing them, how often they did them, and even their heart rate was approximately matched between each of these exercises. Participants were randomly assigned to do running, walking, or biking, and for every group, participants did these exercises 30 minutes per session three times a week for 20 weeks,” she says.

Here Is What Participants Had to Do

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“The walking group walked approximately 3.75 miles per hour, which is a pretty brisk walk, and the running group ran between six and seven miles per hour, and that varied by person depending on their age and how hard that was for them because they tried to match the intensity between these different exercises within a given person.” The biking group biked at approximately 60 to 70 RPM.”

The Walkers and Runners Lost the Most Pounds

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The results? “The running group lost three pounds over these 20 weeks, just running three times a week for 30 minutes. The biking group lost two and a half pounds doing these same number of sessions, while the walking group lost three pounds. So the walking group lost just as much as the running group and lost more than the biking group.”

RELATED: She Tried Every Diet for 8 Years Then These 5 Changes Got Her Perfect Body

But the Walkers Lost More Than Double the Body Fat

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As for “the more important numbers, which is body fat percentage,” the running group lost about 1.2 points, the biking group also lost about 1.2 points, whereas the walking group lost three body fat percentage points. So more than twice as much as the running and biking groups, despite doing the same number of sessions of exercise for the same amount of time,” she says. “This may sound crazy, but it actually makes sense based on what we know about fat burning at different intensity levels.”

The Third Study Looked at Fat Oxidation Levels

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She moves on to the third study, where researchers “looked at how to reach peak fat oxidation levels during exercise.” She explains that “you want to be at peak fat oxidation levels if you are trying to lose fat because it means you are at your best fat-burning point in terms of intensity.” Researchers looked at grams, not percentages. “If you're sitting around doing nothing, you're actually gonna be burning a very high percent of fat. It just won't be very much,” she says. “Whereas you wanna get to a point where you're doing enough exercise at enough intensity to burn the maximum amount of fat before it starts to decline from burning too many carbs.”

Here’s How to Calculate Your Optimal Oxidation

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“There's like a sweet spot where you're burning more from doing stuff but not doing so much stuff that you stop burning fat,” she continues. “The study found that the maximum level of fat oxidation happens at about 60% of your maximum heart rate, and that is very easy to calculate. The crude estimate that is generally given is 220 minus your age, which equals your maximum heart rate. So if you're looking to maximize how much fat you burn from walking, then you should aim to walk at an intensity that causes you to be at about 60% of your maximum heart rate.”

RELATED: Nutrition Coach Found 5 Foods That Work Better Than Ozempic for Losing Weight

Or, Use These Averages for Men and Women

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If you don't feel like calculating that and figuring it out, the study found that 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.

Bottom Line: Walking Is Great for Weight Loss

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“The next time you hear someone talking about how walking is useless for weight loss or how it's far inferior to running or biking or whatever else, you know how some science you can show them if you want to refute them and defend the wonders of walking,” she says. “I hope this can encourage you to consider adding walking to your routine not only for weight loss but also because it's just amazing for your health, and it's nice to get outside.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

The Simple Walking Routine That Helped Me Lose 40 Pounds

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This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
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Leah Suzanne
By Leah SuzanneMay 12, 2025
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✓Evidence-Based

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

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

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Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

@alexx.fitt Step by step walk it off #walking #weightloss ♬ original sound - alexx.fitt

Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

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“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

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