Name: The Truth About Walking and Fat Loss
Uploaded: 2025-01-28T13:58:04Z
Description: "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.

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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.

        Doctor Reveals How Much Walking You Need to Hit 10% Body Fat
    Get lean with this doctor-approved walking strategy that actually works.
By Christopher RobackJan 28, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 

        Copyright Dr Mike Diamonds/YouTube
    
By Christopher RobackJan 28, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
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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
            
        ShutterstockAccording 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
            
        Shutterstock"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
            
        ShutterstockDr. 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
            
        Shutterstock"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
            
        ShutterstockDr. 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
            
        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
            
        ShutterstockDr. 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
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        How Much Walking You Need to Hit 10% Body Fat
    

        Copyright Dr Mike Diamonds/YouTube
    
By Christopher RobackJan 28, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 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.
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
            
            
        ShutterstockAccording 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
            
            
        Shutterstock"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
            
            
        ShutterstockDr. 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
            
            
        Shutterstock"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
            
            
        ShutterstockDr. 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
            
            
        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
            
            
        ShutterstockDr. 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

        
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        Shutterstock
    
By Leah GrothApr 23, 2024
Leah Groth
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   FACT CHECKED BY
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
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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 FatShutterstock
“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 IntensityShutterstock
“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 Balancedgiannagfit/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 StoresShutterstock
“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 CirculationShutterstock
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 StomachShutterstock
“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 Indietdivatara/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.gfitHot girl walks are a thing! #weightloss#hotgirlwalk#fit#fitness#health#healthy#healthyliving#healthytips#nutrition#nutritiontips#trainingtips#training#fittok#weightlosstips#tips#fatloss
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        Scientist Found Walking Burns Double the Fat of Running When You Follow These 3 Rules
    
Copyright Miche, PhD/YouTube
By Leah GrothNov 06, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
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 StudiesShutterstock
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 PercentageShutterstock
“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 MoreShutterstock
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 WeightShutterstock
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 PressureShutterstock
“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 BikingShutterstock
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 DoShutterstock
“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 PoundsShutterstock
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 FatShutterstock
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 LevelsShutterstock
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 OxidationShutterstock
“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.”
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Or, Use These Averages for Men and WomenShutterstock
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 LossShutterstock
“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.
Nutrition & Diet
        I’m a Fat Loss Coach and This Is the Cardio Trick I Used to Lose 20 Pounds in 3 Months Without Running
    
Copyright fitbymahtab/Instagram
By Leah GrothSep 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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Do you want to lose weight fast without running? Mahtab Ekay is a fat loss coach and social media influencer who lost 20 pounds in 3 months. In a recent Instagram post, she revealed her hack for losing weight fast, which doesn’t involve pounding the pavement. “The cardio trick I used to lose 20 pounds in 3 months without running,” she writes across the Instagram Reel.
You Need to Be in a Calorie Deficit
See on Instagram
“I know you want to hear about some secret workout routine. But the truth is, there’s NO special cardio that will ‘cause’ weight loss,” she writes in the post. “If you’re serious about losing weight, start with the one thing that’s key to success: being in a calorie deficit.”
In Fact, 80 Percent of Weight Loss Comes From Nutrition, She Says
See on Instagram
Mahtab maintains that diet is the leading factor in weight loss success. “80% of weight loss comes from nutrition. The best thing you can do for the other 20%, in addition to strength training, is walking,” she explains.
Walking Burns 100 Calories in 30 Minutes
See on Instagram
“Walking can burn approximately 100 calories in 30 minutes at a moderate pace. By walking consistently, these calories add up over time, contributing to your overall calorie deficit,” she points out. “And that’s exactly what helped me lose 20 pounds in less than three months.”
She recommends keeping track of your steps. “First, check your average daily steps in your phone’s health app. This is your starting point,” she says.
Increase Your Weekly Steps
See on Instagram
Then, progress toward a step goal. “Gradually increase your average weekly steps. If you’re currently taking 5,000 steps daily, aim to add 1,000 steps in the next week,” she says.
And, continue. “Keep increasing by 1,000 steps each week until you consistently hit 8,000-12,000 steps per day,” she recommends.
RELATED:10 Foods That I Will Never Eat Again After Losing 120 Pounds
How to Increase Your Daily Steps
See on Instagram
She also offers “some easy, quick ways to increase your daily steps.”
Take the Stairs: Skip the elevator or escalator for an easy way to add more steps.
Park Further Away: Choose a parking spot farther from your destination to get extra steps in.
Walk During Breaks: Use your breaks to take short walks and boost your step count.
Walk and Talk: Pace around while talking on the phone to stay active.
Use the Restroom on Another Floor: Opt for a restroom on a different floor for added steps.
Set a Step Goal Reminder: Use a fitness tracker or app to remind you to move.
Walk During TV Time: Walk in place or do laps during your favorite shows.
Take a Post-Meal Walk: Walk around the neighborhood after meals to aid digestion and add steps.
Use a Standing Desk: Stand and move more frequently throughout the day.
Other Benefits of Cardio
See on Instagram
“Cardio has many benefits for heart health, overall fitness, and mental well-being. If you enjoy it or are doing it for those reasons, go for it! You just don’t need it to lose your first 10-20lbs,” she concludes.
There Are Lots of Benefits to Walking
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Going for a daily walk can be a game changer for your overall health. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.
RELATED:Perfect Your Posture in 100 Seconds With This Simple “Titanic” Exercise
Science Has Found a Link Between 10,000 Steps a Day and Weight Loss
See on Instagram
Research supports walking for weight loss. According to a 2018 study published in the journal Obesity walking 10,000 steps a day results in weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        Here’s How to Drop 1 Pound Per Week With Walking, Says Camila Cabello’s Trainer
    
Jenna Willis/Facebook
By Leah GrothSep 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
You don’t have to hit the gym in order to lose weight. In fact, all you need is a pair of sneakers and a treadmill, sidewalk, or trail. “Walking is one of the easiest forms of exercise to add to your daily routine, offering many benefits both mentally and physically,” celebrity fitness trainer and health and wellness expert Jenna Willis tells Body Network. The Los Angeles-based fitness expert, whose clients include Camila Cabello and Lala Kent, reveals a few ways to maximize your weight loss via walking and dropping up to one pound per week in the process. 
You Can Burn 150 Calories by Walking for 30 Minutes Per Day
Shutterstock
Willis maintains that there is science backing up the weight loss benefits of walking. “Studies show if you add just 30 minutes of brisk walking to your daily routine, you could burn approximately 150 more calories a day,” she says. 
Walking Is Also a “Gateway Drug” to More Exercise
Shutterstock
She also maintains that walking is the greatest "gateway drug" to more exercise and building healthy lifestyle habits, “taking your fitness journey to the next level,” she says. “Carving out time for walks allows you to realize you also have time for workouts!”
Related: 12 Surefire Ways to Lose Abdominal Fat, Say Experts
Aim for a Heart Rate of 60 BPM
Shutterstock
In order to maximize weight loss, wear a heart rate monitor. “I recommend getting your heart rate up to 60% of your maximum heart rate. To get a target heart rate for walking, simply subtract your age from 220 and multiply that by 60% or 0.60,” she says. 
 Incline
Shutterstock
If you really want to feel the burn, “adding an incline to your walk will help burn more calories,” says Willis. “Even just a 1 percent incline burns roughly 12 percent more calories,” she reveals. “There are 3,500 calories in one pound, so that's a lot of steps to take in one day (approximately 70,000). But, taking that walk on an incline makes you MUCH MORE likely to shed the weight with a diet that supports your goals.”
Related: 15 Quick Ways to Lose Body Fat Percentage in a Week
There Are Other Health Benefits of Walking
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Weight loss isn’t the only health perk of walking. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.
💪🔥Body Booster: Next time you are walking on a treadmill, try adding an incline – even just 1 percent – and maximize your burn. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        He Lost 100 Lbs Eating These 50 Low-Calorie Foods
    

        Copyright dusty.coaches/Instagram
    
By Leah GrothFeb 10, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
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
            
            
        
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A post shared by Dusty Young | Nutrition & Fitness Coach (@dusty.coaches)
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
            
            
        ShutterstockLean, 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
            
            
        ShutterstockWith 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
            
            
        ShutterstockKnown 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
            
            
        ShutterstockA 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
            
            
        ShutterstockThese 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
            
            
        ShutterstockA 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
            
            
        ​PapayaShutterstockThis 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
            
            
        ShutterstockCrunchy, 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
            
            
        ​GrapefruitShutterstockLoaded 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
            
            
        ShutterstockA 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
            
            
        ShutterstockThis 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
            
            
        ShutterstockA 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
            
            
        ShutterstockThis 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
            
            
        ShutterstockA 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
            
            
        ShutterstockLow 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
            
            
        ShutterstockA 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
            
            
        ShutterstockWith 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
            
            
        ShutterstockRed 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
            
            
        ShutterstockA 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
            
            
        ShutterstockFull 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
            
            
        ShutterstockA 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
            
            
        ShutterstockA 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
            
            
        ShutterstockA 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
            
            
        ShutterstockThis 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
            
            
        ShutterstockMade 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
            
            
        ShutterstockPacked 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
            
            
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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
            
            
        ShutterstockLow 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
            
            
        ShutterstockA 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
            
            
        ShutterstockLoaded 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
            
            
        ShutterstockFermented 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
            
            
        ShutterstockRich 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
            
            
        ShutterstockMostly 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
            
            
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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
            
            
        ShutterstockThis 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
            
            
        ShutterstockA 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
            
            
        ShutterstockCrisp 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
            
            
        ShutterstockWith 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
            
            
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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
            
            
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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.
Fitness & Workouts
        10 Core Moves That Beat Kegels
    

        Copyright drkristieennis/YouTube
    
By Christopher RobackFeb 09, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 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.
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
            
            
        ShutterstockThe 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
            
            
        ShutterstockWith 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
            
            
        ShutterstockMerge 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
            
            
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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
            
            
        ShutterstockThis 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
            
            
        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
            
            
        ShutterstockOn 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
            
            
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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
Nutrition & Diet
        Nurse Lost 80 Lbs by Doing “10 Weird Things”
    

        Copyright alliejanszen/Instagram
    
By Leah GrothFeb 09, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
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
            
            
        
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A post shared by Allie Janszen RN // HORMONE HEALTH & FAT LOSS COACH (@alliejanszen)
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
            
            
        
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A post shared by Allie Janszen RN // HORMONE HEALTH & FAT LOSS COACH (@alliejanszen)
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
            
            
        
View this post on Instagram
A post shared by Allie Janszen RN // HORMONE HEALTH & FAT LOSS COACH (@alliejanszen)
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
            
            
        
View this post on Instagram
A post shared by Allie Janszen RN // HORMONE HEALTH & FAT LOSS COACH (@alliejanszen)
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
            
            
        
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A post shared by Allie Janszen RN // HORMONE HEALTH & FAT LOSS COACH (@alliejanszen)
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
            
            
        
View this post on Instagram
A post shared by Allie Janszen RN // HORMONE HEALTH & FAT LOSS COACH (@alliejanszen)
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
            
            
        
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A post shared by Allie Janszen RN // HORMONE HEALTH & FAT LOSS COACH (@alliejanszen)
Next, she practices “stress reduction techniques” like legs up the wall “to regulate my nervous system & balance cortisol levels post-workout.

            
                Vagal Toning Techniques
            
            
        
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A post shared by Allie Janszen RN // HORMONE HEALTH & FAT LOSS COACH (@alliejanszen)
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
            
            
        
View this post on Instagram
A post shared by Allie Janszen RN // HORMONE HEALTH & FAT LOSS COACH (@alliejanszen)
“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
            
            
        
View this post on Instagram
A post shared by Allie Janszen RN // HORMONE HEALTH & FAT LOSS COACH (@alliejanszen)
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.
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