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I Got Into the Best Shape of My Life at 60 With Walking and These 6 Simple Routines

It’s never too late to get strong.

Ferozan Mast
By Ferozan MastAug 28, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
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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.

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Copyright Inspire My Style/YouTube
Ferozan Mast
By Ferozan MastAug 28, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
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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.

Fitness & Workouts

YouTube health and lifestyle influencer Candi Randolph (Inspire My Style) is in her mid-60s and in the best shape of her life—and she says you can do it, too. Randolph is passionate about women in their 50s and 60s thriving, not just health and fitness-wise but in overall wellness and quality of life. “Fitness after 60 is a commitment,” she says. “It doesn't happen by chance, nor does it happen automatically. You have to make it happen for yourself, my friend. Work within any limitations that you may have. Make sure you follow any doctor's instructions that you are under the care of, and be wise and smart about what you do. But just remember, you are never too old to stay in shape.” Here’s how she does it.

The Joy of Walking Every Day

Health, nature and senior woman on walk in the morning for exercise, wellness and fitness in park. Healthy, outdoor and elderly lady in retirement from Australia walking in garden for cardio workout.Shutterstock

Randolph loves getting her steps outdoors. “Walking outdoors is always my first choice when it's possible. And I aim to walk about 7,500 steps just about every day, more if I can. It's a daily activity for me, and it really is part of my self-care because it helps me to feel like, well, me.”

Walking Inside Home

Elder family hikers pair fun stroll. Two happy old sportsman enjoy romantic date. Old sporty couple nordic walk poles green nature forest park. Elderly people fit workout. Old grandparents joy smile.Shutterstock

Staying active throughout the day is crucial, and that’s aside from any structured exercise routine. “I manage to get in 7-10,000 steps almost every day without leaving my home,” Randolph says. “There's a lot of places you can walk inside your home, even if it's small. I don't live in a big home, but I managed to do that. So getting steps in and keeping your body active are important.”

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

Healthy Diet

Happy elderly couple smiling husband and wife in aprons prepare salad together at kitchen table, chopping variety of colorful vegetables, trying to maintain healthy lifestyle eating vegetarian foodShutterstock

Randolph makes a point to eat a healthy, balanced diet that adequately fuels her workouts—but admits it takes discipline. “If in my sixties I allowed myself to indulge every time I felt like it, I probably wouldn't fit behind this desk,” she says. “So there is discipline involved for sure. I don't deprive myself of any of the foods and things that I like, but I am careful to balance proteins, fats, and carbs pretty much every day. It's the way I eat.”

Positive Routines

Taking care of your mind is also important. “How we feed our mind and our spirit and how we go through our day makes a difference as well,” she says. “Having routines that keep us moving forward in a positive direction, like a morning routine or even evening routine before we go to bed, things like that, that we make a part of our life are all essential components of fitness and a healthy lifestyle as we get older.”

Low-Impact Exercises

Positive mature woman doing aerobics exercises with group of people in dance centerShutterstock

Randolph recommends low-impact exercises to stay strong and independent. “There are plenty of low impact aerobics type exercises that can be done that a relatively healthy person in their sixties and seventies can accomplish,” she says. “You can accomplish so much towards keeping your body strong without using any weights at all. You use your own body weight. My focus is not on seeing how big my muscles can get, but keeping them firm and strong so that I can do the daily tasks that I want to do.”

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Functional Fitness

Smiling senior woman making squat exercise at home, active sporty elderly lady training on her yoga mat, smiling during fitness workout in her airy, well-lit living room, copy spaceShutterstock

Randolph’s goals are to be able to lift and play with her grandchildren with ease, so she focuses on functional fitness and balance. “Functional fitness is doing exercises that include several different body movements that would mimic things like bending down to pick up a bag of groceries off the floor or picking something up off the floor and then putting it up on a shelf or into a cabinet, maybe bending down to tie a shoe,” she says.

Stationary Bike

Portrait of active mature woman training on stationary bike workout in gymShutterstock

Getting your heart rate up is important, Randolph says. “Other types of similar exercise would be biking, whether it's a stationary bike or a bicycle outside strength training, keeping our muscles strong, low impact aerobics, getting our heart rate moving without jumping all around. And then as part of strength training exercises that include functional fitness and balance so that we can move around as we need to in our daily activities without hurting ourselves.”

Crunches and Glute Bridges

Gym, stomach workout and woman with fitness, sport and abs exercise for wellness, health and care. Training, athlete and thinking with crunches, abdomen muscle and core strength on the floorShutterstock

“Moving floor exercises are one type of strength training that we can do, and I aim to get in my strength training exercises several times a week,” Randolph says. “So here's just a couple of examples. I've been doing crunches and glute bridges for years, and they really help me stay strong and relatively fit. It really is amazing what you can accomplish by using just your body weight.”

RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

Inspirational Words

Randolph emphasizes how important it is to take charge of your health. My commitment to living a healthy lifestyle really is at the top or the forefront of my daily activities because if I don't take care of myself, no one else is going to do it for me,” she says. “There are several essentials to a healthy lifestyle. Exercise is one of them. Certainly eating well, eating balanced meals, getting the right nutrients for our bodies that are getting older, self-care, giving our body, mind, and heart the regular care they need to keep us positive and motivated every day.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

proteincardioworkout routinescarbslose weight fastwalking

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Fitness & Workouts

I Got Into the Best Shape of My Life at 60 With Walking and These 6 Simple Routines

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Copyright Inspire My Style/YouTube
Ferozan Mast
By Ferozan MastAug 28, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

YouTube health and lifestyle influencer Candi Randolph (Inspire My Style) is in her mid-60s and in the best shape of her life—and she says you can do it, too. Randolph is passionate about women in their 50s and 60s thriving, not just health and fitness-wise but in overall wellness and quality of life. “Fitness after 60 is a commitment,” she says. “It doesn't happen by chance, nor does it happen automatically. You have to make it happen for yourself, my friend. Work within any limitations that you may have. Make sure you follow any doctor's instructions that you are under the care of, and be wise and smart about what you do. But just remember, you are never too old to stay in shape.” Here’s how she does it.

The Joy of Walking Every Day

Health, nature and senior woman on walk in the morning for exercise, wellness and fitness in park. Healthy, outdoor and elderly lady in retirement from Australia walking in garden for cardio workout.Shutterstock

Randolph loves getting her steps outdoors. “Walking outdoors is always my first choice when it's possible. And I aim to walk about 7,500 steps just about every day, more if I can. It's a daily activity for me, and it really is part of my self-care because it helps me to feel like, well, me.”

Walking Inside Home

Elder family hikers pair fun stroll. Two happy old sportsman enjoy romantic date. Old sporty couple nordic walk poles green nature forest park. Elderly people fit workout. Old grandparents joy smile.Shutterstock

Staying active throughout the day is crucial, and that’s aside from any structured exercise routine. “I manage to get in 7-10,000 steps almost every day without leaving my home,” Randolph says. “There's a lot of places you can walk inside your home, even if it's small. I don't live in a big home, but I managed to do that. So getting steps in and keeping your body active are important.”

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

Healthy Diet

Happy elderly couple smiling husband and wife in aprons prepare salad together at kitchen table, chopping variety of colorful vegetables, trying to maintain healthy lifestyle eating vegetarian foodShutterstock

Randolph makes a point to eat a healthy, balanced diet that adequately fuels her workouts—but admits it takes discipline. “If in my sixties I allowed myself to indulge every time I felt like it, I probably wouldn't fit behind this desk,” she says. “So there is discipline involved for sure. I don't deprive myself of any of the foods and things that I like, but I am careful to balance proteins, fats, and carbs pretty much every day. It's the way I eat.”

Positive Routines

Taking care of your mind is also important. “How we feed our mind and our spirit and how we go through our day makes a difference as well,” she says. “Having routines that keep us moving forward in a positive direction, like a morning routine or even evening routine before we go to bed, things like that, that we make a part of our life are all essential components of fitness and a healthy lifestyle as we get older.”

Low-Impact Exercises

Positive mature woman doing aerobics exercises with group of people in dance centerShutterstock

Randolph recommends low-impact exercises to stay strong and independent. “There are plenty of low impact aerobics type exercises that can be done that a relatively healthy person in their sixties and seventies can accomplish,” she says. “You can accomplish so much towards keeping your body strong without using any weights at all. You use your own body weight. My focus is not on seeing how big my muscles can get, but keeping them firm and strong so that I can do the daily tasks that I want to do.”

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Functional Fitness

Smiling senior woman making squat exercise at home, active sporty elderly lady training on her yoga mat, smiling during fitness workout in her airy, well-lit living room, copy spaceShutterstock

Randolph’s goals are to be able to lift and play with her grandchildren with ease, so she focuses on functional fitness and balance. “Functional fitness is doing exercises that include several different body movements that would mimic things like bending down to pick up a bag of groceries off the floor or picking something up off the floor and then putting it up on a shelf or into a cabinet, maybe bending down to tie a shoe,” she says.

Stationary Bike

Portrait of active mature woman training on stationary bike workout in gymShutterstock

Getting your heart rate up is important, Randolph says. “Other types of similar exercise would be biking, whether it's a stationary bike or a bicycle outside strength training, keeping our muscles strong, low impact aerobics, getting our heart rate moving without jumping all around. And then as part of strength training exercises that include functional fitness and balance so that we can move around as we need to in our daily activities without hurting ourselves.”

Crunches and Glute Bridges

Gym, stomach workout and woman with fitness, sport and abs exercise for wellness, health and care. Training, athlete and thinking with crunches, abdomen muscle and core strength on the floorShutterstock

“Moving floor exercises are one type of strength training that we can do, and I aim to get in my strength training exercises several times a week,” Randolph says. “So here's just a couple of examples. I've been doing crunches and glute bridges for years, and they really help me stay strong and relatively fit. It really is amazing what you can accomplish by using just your body weight.”

RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

Inspirational Words

Randolph emphasizes how important it is to take charge of your health. My commitment to living a healthy lifestyle really is at the top or the forefront of my daily activities because if I don't take care of myself, no one else is going to do it for me,” she says. “There are several essentials to a healthy lifestyle. Exercise is one of them. Certainly eating well, eating balanced meals, getting the right nutrients for our bodies that are getting older, self-care, giving our body, mind, and heart the regular care they need to keep us positive and motivated every day.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Fitness & Workouts

I'm 70 but Look 40 After Sculpting My Body with 2 Unexpected Exercises

Liz_Hilliard_5844
Liz Hilliard
Leah Groth
By Leah GrothOct 15, 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 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.

Liz Hilliard, 70, is living, breathing proof that age is just a number. The pilates instructor, who trains out of her studio Hilliard Studio Method, discovered the workout when she was 48, and completely transformed her approach to health. Over the years she has managed to learn a few things about longevity, revealing her secrets in an interview with Body Network.

Liz Used to Rely on Traditional Workouts

Liz HilliardLiz Hilliard

Liz, who lives in Charlotte, North Carolina, explains that she was athletic throughout her childhood and enjoyed playing basketball and other team sports. “Traditional workouts always felt boring and offered minimal results for the time and energy put into them, " she says. Until I was in my late 40s, I relied on tennis and walking as my main sources of exercise.

RELATED: I'm a Personal Trainer and These 5 Moves Banished My Clients' Bat Wings in Weeks

She Discovered Pilates at Age 48

Liz HilliardLiz Hilliard

“At age 48, I attended my first Pilates class and immediately felt incredibly challenged. I even had fun, which led me to become certified in Pilates,” she says. In 2002, she opened her first personal Pilates training studio. “It was a successful business, and my clients were seeing real results. However, at age 51, while going through menopause, I noticed despite my Pilates workout, my belly fat was increasing, and my overall strength was decreasing as well, aka flabby arms and sagging bottom."

Fusing Strength Training with Pilates Was a Game-Changer

Liz HilliardLiz Hilliard

"Inspired by my daughter, who was getting married and sculpting up for her wedding, I began researching heavy resistance training and hired my own personal trainer to try to sculpt my 51-year-old, menopausal body. We implemented heavy weight training, and I was determined to debunk the ‘bulking’ myth that most women feel about weightlifting," Liz says.

"The short story is that adding heavier resistance training to my core-centric Pilates workout began to sculpt my body in ways I hadn’t seen before using only traditional Pilates. That’s when I devised my Method. By incorporating heavy resistance with the core-centric exercises of Pilates, the Hilliard Studio Method was born."

She Shaved Inches Off Her Waistline

Slim young woman measuring her thin waist with a tape measure, close upShutterstock

Hillard, who has since authored the book "Be Powerful: Find Your Strength at Any Age" and co-hosts the Be Powerful Podcast, has remained 135 pounds throughout most of her life. “Muscle weighs more than fat, so I was replacing adipose tissue with muscle. My body was sculpting and changing at a rapid rate, especially given that I was in the throes of menopause. I lost inches around my waist, my arms became strong and sculpted, my abs flattened, and my glutes lifted. My entire body changed over the course of a year or less,” she says.

She Works Out 4 to 5 Times a Week

Liz HilliardLiz Hilliard

What are the most important things she learned about getting in shape? “Find a workout that you enjoy, or you won’t stick with it. Our lives are busy, so finding a workout that efficiently provides resistance combined with stretch and enough cardio is essential. I do my workout at Hilliard Studio Method 4 to 5 times a week because we change the workout daily, moving through compound exercising and utilizing different resistance tools like balls, gliders, and bands to continuously cause muscle confusion and avoid the dreadful plateau, both mentally and physically. We keep the work fun and evolving, low impact yet high intensity. The amazing side effect of getting in physical shape is that one’s mental and emotional outlook becomes far more positive. Strength training like I do at HSM is the fountain of youth,” she continues.

RELATED: This Woman Gave Up Processed Sugar and Got Into the Best Shape of Her Life at 54 By Doing These 4 Things

Get Your Steps In

Liz HilliardLiz Hilliard

Her top workout suggestions? “Walk every day and everywhere. Get outside as often as possible to walk in nature. Bonus points if you walk with a friend. It’s built-in mental and physical therapy, which will not only help keep you fit but also lift your mood and keep your mind creative,” she says.

Strength Train Four Times a Week

Liz HilliardLiz Hilliard

Also, strength training 4 times per week. “Strength training is an absolute requirement for healthy aging and simply means load-bearing exercises that require your muscles to engage. This can include anything from hand weights, resistance bands, weighted balls or any weighted object that taxes and builds skeletal muscles. Skeletal muscle strength allows the body to burn calories and maintain a healthy weight while setting the body up for success when inevitable accidents happen, so you are far less likely to avoid falling and breaking bones,” she says.

It’s Never Too Late to Get in Shape

Liz HilliardLiz Hilliard

What is her message for women out there who are struggling to get in shape? “It’s never too late, and you’re never too old or out of shape to start exercising. By simply getting out of your chair and going for a 20-minute walk, you’ll have the immediate feedback of feeling better physically, mentally, and emotionally,” she says.

Make Exercise Social

Liz HilliardLiz Hilliard

She also recommends connecting with friends to walk, workout, “and just talk every day,” she says. “Walking and talking with a friend or acquaintance is the perfect combo for both physical and mental health! Add resistance training to your workout, which can be as simple as a plank for as long as you can hold it until you work for up to a minute. Then go for 2 minutes or more. This is resistance training and incredible for your core and overall fitness! Then add a pushup on your knees, which is basically a moving plank that strengthens your arms, back, and core, not to mention flattens your abs. Do as many as you can, and try to work up to 20 or more. Mostly, just keep moving every single day. Our bodies are designed to move. The fastest way to early aging is to stop moving. The move it or lose it cliché is true.”

RELATED: I Help Women Over 35 Lose Weight: 9 Eating Errors You Must Stop Today

Try the Hilliard Studio Method at Home

Athletic woman in stylish sportswear doing lunges exercises at home in bedroom.Shutterstock

She says she “takes working out to the next level to produce results that are nothing short of a total mind-body transformation for women and men of all ages and stages,” she says. “Hilliard Studio Method group classes are designed to be taken on a regular basis. Each class is different from the day before. Our energetic and encouraging trainers utilize a variety of powerful movements and workout tools in a high intensity, low impact method driven by empowering, beat-driven music; think personal training in a group setting.” Her classes can also be done virtually via an online streaming platform and live Zoom classes. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Fitness & Workouts

I Got My Best Body After 50 and Here’s How You Can, Too

Liz_Hilliard3
Liz Hilliard
Liz Hilliard
By Liz HilliardJun 03, 2024
Liz Hilliard
Author, Motivational Speaker, Podcast Co-host, Founder & CEO of Hilliard Studio Method (HSM)
Liz Hilliard is an author, motivational speaker, and Founder & CEO of <a href="https://hilliardstudiomethod.com/">Hilliard Studio Method (HSM)</a>
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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.

After 50, your body changes bigtime—and what you have to do to stay fit changes too. For me, in my early 50s during the onset of menopause, I was a certified Pilates trainer, and I was already doing my traditional Pilates workout daily—and yet I noticed an increase in belly fat and a decrease in overall strength in my body. What gives? I thought.

As an experiment, I hired a personal trainer to break this plateau and specifically asked him to try to bulk me up by using heavy weights. I was using myself as a guinea pig for my new concept of using heavier resistance paired with my Pilates training. I specifically needed to see how much weight it would take to bulk up my body. While every woman is different, most of us don’t have the amount of testosterone it takes to build large muscle mass. In my case, the very first thing I noticed using heavy weights was an immediate shrinking of my waist.

I had been teaching Pilates for several years which is 100% core centric but as soon as I picked up more resistance and incorporated it into my Pilates exercises, I not only saw my waist shrink but my arms and legs sculpt, my abs flatten, and my back cut.

At the same time, my daughter was getting married and wanted to see better results from what she was doing. I started combining the weight work with the Pilates work and my own program, Hilliard Studio Method, was born. I practiced the exercises on my clients, my daughter, and me and the results were noticeable almost immediately. Numerous guests at the wedding commented on our backs and arms and the rest is history!

While creating HSM, which combines heavier resistance with dumbbells, bands, weighted balls, and gliders with core-centric Pilates exercises, I noticed a significant decrease in belly fat and an overall strengthening and sculpting of my body all while in the throes of menopause. The other key change I made was adding more lean protein into my diet. Read on to see how you can incorporate these learnings into your life and get your best body after 50.

Eat Real Food

Keto,Diet,Food,salmon,egg, avocado, dietShutterstock

Diet is an imperative part of the journey! What we eat is extremely important for overall health and longevity, and my motto is to eat real food and aim to consume one gram of protein per body weight to shed weight and see the results of your workout. Start the day with protein in your smoothie, enjoy eggs or egg whites with vegetables, add nuts and lean proteins to your salads, and combine complex whole carbohydrates like quinoa with your vegetables and lean protein for dinner. I eat whole fruits and avoid processed foods and sugars. I view food as fuel and try to remember that food is either medicine or poison for our bodies.

Me, I enjoy the Hilliard Studio Method Signature Smoothie. By starting my day with 27g of protein, I set myself up for success, fuel my body for my workout, stay satiated longer, and help my muscles repair and grow. I try to eat about 1 gram of protein for each pound of weight I carry. Since I weigh around 135 lbs., my goal each day is get around 130 to 135 grams of protein per day.

Related: Grace Albin Just Shared This Ultimate Glute Workout

Add Resistance Training to Your Workout Routine

Senior couple exercise stretching resistance band at home, health care and active seniors conceptShutterstock

There is nothing more effective for toning and sculpting your body and strengthening your bones. It is literally the fountain of youth!

At the time I was developing HSM, strength training was associated with bulking. Many women were, and still are, afraid that adding weights to their workout will immediately make them “bigger”. What I found however was that weight training and compound exercises shaped my body in a slimmer, stronger way while also increasing my metabolism and improving my overall cardiovascular and bone health.

Move Your Body

Mature Couple On Autumn Walk With LabradorShutterstock

Take a walk, walk while you’re on a phone call, and get outside as often as possible. We require natural light to keep our moods and hormones in balance. Incorporate play into your daily routine whenever possible. Stand on one leg when you’re brushing your teeth and use your non-dominant hand. This not only helps with balance but engages your core muscles which are key to a healthy back and posture while challenging new pathways in our brains.

Exercise With a Friend or Group

fitness, sport, training, aerobics and people concept - close up of people working out with steppers in gym from backShutterstock

Whether you’re in a group class or on a walk with your friends, working out with others helps keep you accountable and keeps it fun! You’ll reap the benefit of both physical and mental health!

Related: I Lost 100 Pounds by Fasting and You Can Too

Here's Some Motivation!

Liz_Hilliard4Liz Hilliard

It's never too late and you’re never too old to get started! I started Hilliard Studio Method in my 50s and designed it so that it's doable for everyone no matter their age or fitness level. Your body can always get stronger. For the last 20 years my workout has had an incredible benefit to my overall health. I’m not genetically lucky. In my family heart disease, obesity, hypertension, diabetes, and osteoporosis traditionally strike at an early age. At 70 my VO2 max (an indication of overall health) is that of an elite athlete. I have a BMI of 19.5, excellent bone density, and cardiovascular health all due to my workout and good nutrition.

If you’re interested in longevity, graceful aging, and staying healthy as you age all of us need a workout that combines strength training, flexibility, and cardio. I strength train at HSM at least 4 times a week for my physical, emotional, and mental health. I just turned seventy and have never been stronger!

Liz Hilliard, author, motivational speaker, podcast co-host and owner & creator of Hilliard Studio Method (HSM) – an internationally-renowned, core-centric, total-body workout described as “Pilates on steroids” where Strength Training meets Pilates – uses the mantra “Be Powerful” to empower and encourage women of all generations and fitness levels to accept themselves as they are and keep moving. She's STOTT Pilates and HSM certified.
Fitness & Workouts

The Simple Walking Routine That Helped Me Lose 40 Pounds

alexxandra_fitt6
alexxandra.fitt/Instagram
Ferozan Mast
By Ferozan MastMay 03, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

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, it 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.Fitt lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

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

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

Mature Couple On Autumn Walk With LabradorShutterstock

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.”

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

Walking In the Morning

Silhouettes of a man running with a puppy on a leash on a sunset backgroundShutterstock

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

Young couple strolling in the parkShutterstock

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

Alexandra_alexx.fitt17alexx.fitt/TikTok

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

Young fitness woman looking at her smart watch while taking a break from outdoor workout. Sportwoman checking pulse on fitness smart watch device.Shutterstock

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

Calgary, Alberta, Canada. Feb 20, 2022. A Person with an Apple Watch Series 7 with a pedometer app on the screen and with a daily ten thousand steps.Shutterstock

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.

@alexx.fitt

Step by step walk it off #walking #weightloss

Fitness & Workouts

This Woman Lost 10 Pounds in 30 Days With Simple Walking Routine

Sheroi_Taylor5
Copyright Sheroi Taylor/YouTube
Christopher Roback
By Christopher RobackNov 11, 2024
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

Do you spend hours scrolling through social media, dreaming about making changes but feeling stuck in an endless cycle of inaction? For many of us, the gap between wanting to transform our lives and actually doing it feels impossibly wide. Meet Sheroi Taylor, who turned her own social media addiction into a success story by taking one simple action: walking 15,000 steps every day. In just 30 days, she lost 10 pounds, but more importantly, she discovered a path to confidence and mental clarity that had eluded her for years. Read on to learn how this TikTok "bed rotter" turned walking enthusiast transformed her body and mindset—and how you can do the same without expensive equipment, complicated diets, or intense workout routines.

From Scrolling to Strolling: One Woman's Journey

"I went from bed rotting every day on TikTok for hours, doom scrolling, wasting my life away, wishing for better," Sheroi shares in her post, reflecting on her starting point. Like many of us stuck in the social media scroll cycle, she found herself spending hours consuming content about other people's transformations instead of creating her own. The turning point came when she decided to channel that same time into walking instead.

The Power of Walking for Weight Loss

"If you add 30 minutes of brisk walking to your daily habits, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn," says Donald Hensrud, M.D. of Mayo Clinic.

This makes walking one of the most accessible ways to start losing weight, requiring no special equipment beyond comfortable shoes. Unlike intense workout programs that often lead to burnout, walking is sustainable and can be easily incorporated into your daily routine.

Rock Bottom to Rising Up

"I wish I could just play a movie in my head and show you guys the memories of me praying and crying and sliding down the wall, throwing up, wishing, and hoping for my life to change," Sheroi reveals about her lowest point before starting her walking journey. This emotional turning point became the catalyst for her transformation, pushing her to finally take action instead of just dreaming about change. She started with just getting outside, which turned into a daily commitment to the movement.

How Many Steps Do You Really Need?

"Even a few thousand steps a day can help you shed pounds if you're consistent." For optimal results, he recommends "walking 45 to 60 minutes a day, five or six days a week," Cedric Bryant, Ph.D., president and chief science officer of the American Council on Exercise, tells TODAY.

The good news is that these walks don't have to happen all at once—you can break them up throughout your day, making them easier to fit into your busy schedule.

The Scale Tells the Story

Starting at 183.2 pounds, Sheroi's dedication to walking 15,000 steps daily led to a significant milestone - exactly 10 pounds lost, bringing her to 173.2 pounds. This consistent drop in weight proved that her simple walking routine was creating real, measurable changes in her body. The steady progress helped maintain her motivation, showing that small daily actions can lead to significant results.

Visual Changes That Keep You Going

"Before, I just looked swollen and puffy and I had a mean double chin, and my stomach was bulging. I just looked inflamed and unhealthy," she admits. The transformation became visible to others, boosting her motivation further. Beyond the numbers on the scale, Sheroi noticed changes in how her clothes fit and how she carried herself, proving that the benefits of walking extend beyond just weight loss.

The Science Behind Step Counting

Bryant notes that "people can expect every thousand steps to burn about a hundred calories," helping explain Sheroi's impressive results over the month-long period. This simple math means that reaching 15,000 steps could burn approximately 1,500 calories daily. Combined with regular movement throughout the day, this creates a sustainable calorie deficit for weight loss.

Breaking Through Mental Barriers

"I have always been my biggest obstacle. I have always fought with myself this never-ending internal battle of just negative and doubt," Sheroi reveals about her mental struggles. Like many people trying to lose weight, she found that the mental hurdles were often bigger than the physical ones. Breaking through these barriers became possible when she focused on taking action rather than waiting for perfect motivation.

Walking for Mental Health

Bryant explains, "Walking can help relieve and manage stress and anxiety... I would tell people to really pay attention and focus on how walking makes them feel because I think that can serve as a great motivator." Research shows that walking outdoors can improve mood, reduce depression, and increase overall sense of well-being. These mental health benefits often become apparent before physical changes, providing early motivation to continue.

The Power of Daily Habits

"How you do one thing is how you do everything," Sheroi explains. Her consistency proved transformative in unexpected ways, affecting everything from her self-care routines to business ventures. The discipline she developed through daily walking began to influence other areas of her life, creating a positive ripple effect that extended far beyond fitness.

Maintaining Weight Loss Success

Dr. Hensrud emphasizes the long-term benefits: "Once you've lost weight, exercise is even more important. Regular physical activity helps keep the weight off. In fact, studies show that people who keep off weight they've lost over the long term get regular physical activity." This highlights why walking is such an effective tool - it's sustainable enough to become a lifelong habit.

Finding Your Tribe

"I'm actually building a community of people who are kind and supportive and so encouraging and just so beautiful," Sheroi shares enthusiastically. Her journey has inspired others to start their own walking routines, creating a ripple effect of positive change. The community aspect helps maintain accountability while providing support during both successes and setbacks.

RELATED:Doctor Lost 6 Pounds in 30 Days Testing This Supplement

The Importance of Consistency

Bryant emphasizes what made Sheroi's approach successful: "The idea is to try to accumulate about 45 minutes to an hour of walking, which tends to correlate best with reasonable weight loss or better weight control." This focus on consistency over perfection allows for sustainable progress without the burnout that often comes with more intense exercise programs.

Adding Strength to Your Walking Routine

As Sheroi plans her next fitness goals, she aligns with expert recommendations. Dr. Hensrud advises: "Do strength training exercises for all major muscle groups at least two times a week. One set of each exercise is enough for health and fitness benefits." This gradual progression from walking to strength training shows how one healthy habit can naturally lead to another.

Start Your Walking Journey Today

Dr. Hensrud offers practical advice for beginners: "If you're new to regular exercise, you may need to start out with short walks or walking at a light intensity. Then slowly work up to longer walks or more moderate or vigorous activity." This approach prevents overwhelm and injury while building sustainable habits. Remember, every expert walker started with a single step.

RELATED:83-Year-Old Woman Drops 13 Pounds With 5 Simple Habits

Your Success Story Awaits

Sheroi's transformation proves that sometimes the simplest solutions are the most effective. Whether you're looking to lose weight, boost your mood, or build confidence, walking could be your first step toward change. You don't need expensive equipment or complicated plans - just comfortable shoes and the willingness to take that first step forward. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

One Woman Shares the Truth About Mounjaro

Sasha Pallari sashapallari
Copyright sashapallari/Instagram
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.

We've all been there – staring in the mirror, wondering if there's something that could finally help us feel better in our own skin. When Sasha Pallari decided to try Mounjaro, she wasn't just looking for quick weight loss. She was searching for peace with food after a lifetime of struggles. Her honest answers to your burning questions might surprise you - and give you hope if you're considering this path too.

The Truth About How She Feels Now

Sasha admits she "never expected something with such minor consequences to have such a huge effect on me and my mental health." After months of constant food obsession, she describes it as "a blanket of calm has been put over my brain." While dealing with some side effects (yes, the gassiness is real), she feels "incredible" overall. "I've struggled with my body image and my relationship with food my entire life," she shares in her post.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Her #1 Reason for Starting (It's Not What You Think)

"My number one reason for doing this was to hopefully heal my relationship with food," Sasha reveals. She's upfront about changing how she talks about it: "I no longer call them weight loss injections. I call it a GLP-1 medication." For her, it's about so much more than the scale. "If this medication meant I never lost any weight, but I would feel this way towards food, would I still take it? The answer is yes."

How Her Eating Actually Changed

"I physically cannot eat the amount that I could eat prior," Sasha explains. Her portion sizes dropped "maybe less than half" from the first few days. But here's the surprising part – she's eating better quality food now. "My obsession with food was actually very toxic. Whereas my love for food and my love for cooking... has actually increased."

The Side Effect Nobody Warns You About

Let's get real about the gassy situation. "I'm very, very gassy, really burpy," Sasha laughs. The good news? "I don't have what I hear people talk about, sulfate burps, like there doesn't seem to be a smell." Her tricks to manage it: lots of water, peppermint tea after meals, and activated charcoal when needed.

The Scale Decision That Changed Everything

Sasha faced a dilemma: "I hadn't been a scale weigher for like eight years." She weighed herself at the start and then didn't step on again for over two months. "I wanted to do it properly... I didn't want my whole journey to be about that." When she finally weighed herself again, she'd lost about a stone and a quarter, slower than many, but exactly how she wanted it.

RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

What It Really Costs (And What It's Worth)

Sasha keeps it real about the price: "I've been paying perhaps 130 pounds ($170) a month" for the lowest dose. She hasn't moved up because "it doesn't make sense to move up a dose if I'm reaping the benefits." Her advice? "The best dose to maintain is your lowest dose." She's stuck with 2.5 milligrams and says, "That's been the best thing for me."

How She Handles Eating Out Now

"I've still eaten. I just can't eat the amount that I used to eat," Sasha shares. Her approach to Indian takeout changed from ordering "a full curry, a full rice, a full Naan bread" to "chicken tikka... a lentil side dish... and about a quarter of a Naan bread." The best part? "How incredible is it that I can enjoy food and like stop eating when I'm full?"

The Mental Game-Changer

Sasha doesn't mince words about her food obsession: "I would wake up in the morning and the first thing I would think is what am I having to eat today?" Now? "I guess, although I'm not hungry, I'm still dedicated to fueling my body and nourishing my body in a healthy way." The change in mindset has been "life-changing."

Why Not Just Hit the Gym?

"I think unless you struggled with eating and like poor relationships with food and body image... you're never going to understand why you can't just go to the gym," Sasha explains. After going through divorce, multiple moves, and financial struggles, she describes it perfectly: "It's like saying to someone who's mentally ill and depressed in bed, just get out of bed, just go for a walk. Sometimes it just isn't that simple."

RELATED:20 Possible Ozempic Side Effects

The Hunger Reality Check

"You don't feel hungry and you don't think about food," Sasha confirms. But she adds a crucial point: "Just because you don't feel hungry doesn't mean you don't need to eat. Obviously, starving yourself is stupid." She makes sure to have "two to three big meals a day" focused on protein first.

The Biggest Surprise

"This has been one of the most surprising things. I can't believe how much more I love food," Sasha reveals. Her newfound joy comes from learning about nutrition and balanced meals. "If I did lose joy for food... I wouldn't have continued it. A life without food enjoyment is a miserable life."

Medical Professional? Yes, You Need One

Sasha is firm about this: "Please, no matter what information you've consumed, make sure that you speak to some form of medical professional before going on this medication." She got her prescription online, but stresses: "Your body, your choice, your decision, go and get medical professional advice."

RELATED:What Happens to Your Body When You Stop Taking Ozempic

The Bottom Line

After months on Mounjaro, Sasha's message is clear: "I hope that my approach to it has given you a different perspective." She's not drastically losing weight or starving herself, and that's exactly the point. For her, this journey is about healing, not just changing numbers. "This video is not me trying to influence anybody... make sure you're doing it for the right reasons." And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

4 Daily Habits That Help Burn Fat Without Hardcore Workouts

Jeremy Ethier
How Many Steps Should You Take To Lose Fat (And 4 Sneaky Ways to Hit It)
Copyright Jeremy Ethier/Facebook/Shutterstock
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

You've probably seen those fitness videos promising quick fat loss—only to get hit with brutal workouts that'd make a Navy SEAL break a sweat, plus a diet of plain chicken and tears. Let me introduce you to Jeremy Ethier, a certified Kinesiology specialist (NASM and FMS certified) from Vancouver, who's about to flip everything you know about fat loss on its head. This article will show you his four science-backed strategies that can double your fat loss speed—no extreme workouts required.

You're Eating More Fat Than You Think

"Think of losing fat like managing your money budget," Jeremy explains in his post. "These little balls are your protein and carbs—chicken and potatoes. They're only 4 calories per gram. But these big kahunas? Your fats pack 9 calories per gram."

Just cutting your daily fat sources in half can save you hundreds of calories instantly. Instead of giving up all fats, Jeremy suggests a simple approach: "Cut however much you usually have of cheese, butter, and even healthy fats like avocado in half." This one change alone can save you 250 calories daily, speeding up fat loss by half a pound per week.

Walking Beats Cardio (And It's Way More Fun)

Jeremy EthierCopyright Jeremy Ethier/YouTube

Jeremy discovered this by accident during his summer job as a funeral caterer. "I was getting 12,000 to 15,000 steps daily. After two months, even without changing my diet, I ended up the leanest I'd ever been," he shares. Here's the science: highly active people burn up to 2,000 more calories daily just from everyday movement (called NEAT) compared to sedentary folks.

Jeremy's solution? "I use an under-desk treadmill for 30 minutes twice daily while doing emails. That alone is 6,000 steps." Aim for 7,000-12,000 steps daily—a simple 30-minute walk burns 100-200 calories and can lead to an extra pound lost per month.

The "Accidental Deficit" Hack

Jeremy EthierI'm a Kinesiologist and This is My #1 Diet to Lose Fat for GoodCopyright Jeremy Ethier/YouTube

Jeremy calls this his sneaky secret: "Think about your busiest work days when you barely have time to eat. Why not use those days to your advantage?" He used this strategy with Kevin, their app engineer: "He'd zone out coding all day, barely eating. We just swapped his unhealthy dinners for better options, and he lost 11 pounds in a month."

Try this once or twice weekly: stick to grab-and-go proteins (beef jerky, protein bars) and fruits during busy days, then have a big lean protein dinner with vegetables. "Just don't order takeout—that's the key," Jeremy warns.

Protein Burns Its Own Calories

Jeremy Ethier​Protein Portions Made SimpleCopyright Jeremy Ethier/YouTube

Jeremy reveals a game-changing fact: "Your body burns calories just from digesting food. Protein is special—a solid 20-30% of its calories get burned up immediately for digestion." This means switching from low to high protein can boost your daily calorie burn by 4-5%. That's like doing a 10-minute jog daily without actually jogging.

For a 200-pound person, Jeremy recommends 160 grams of protein daily. "It's not just about calories in—protein affects calories out too," he emphasizes.

Your Food Choices Control Your Calorie Absorption

Jeremy_Ethier4Jeremy Ethier/YouTube

Jeremy points to a fascinating study: "Two groups ate the exact same calories, but one group ate processed foods while the other ate whole foods. The whole food group actually absorbed 116 fewer calories per day." How? Fiber and resistant starches. "If you're eating like I used to—white rice and processed meat at every meal—start small," Jeremy suggests.

Swap cereal for oats, white rice for potatoes or beans, and chips for popcorn. These simple swaps can cut calories without cutting portions.

You Can Transform Your Body in Small Steps

Jeremy Ethier/Instagram

Jeremy cuts through the noise: "Most people lose just half a pound per week on typical diets. With these four strategies combined, you're looking at an extra 1.2 pounds of fat loss weekly." That's double the results. But you don't need to do everything at once. "Start small. Pick one strategy and you'll already notice a difference," he encourages. The beauty? No extreme measures required.

Walking Can Replace Hours at the Gym

Jeremy Ethier​Sustainable Progress Over SpeedCopyright Jeremy Ethier/YouTube

Jeremy shares his current routine: "When I need a break, I walk around the block. Going to the grocery store? I park farther away. It adds up to over 10,000 steps easily." He tracks this with his app, but any phone's health app works. "A 30-minute walk gives you 3,000 steps. That's your starting point," he says. Combined with his other strategies, this simple habit creates sustainable fat loss without the burnout.

Make Fat Loss Feel Easy

Jeremy EthierA Top Trainer Reveals 4 Fat Loss Mistakes You Need to Stop Making Right Nowjeremyethier/Instagram

Jeremy's philosophy changes everything: "Cardio isn't very effective for fat loss. People burn calories during workouts, then crash on the couch watching Netflix afterward." His approach focuses on sustainable habits. "The easiest way to prevent calories from being stored as fat? Don't eat them in the first place." With his accidental deficit strategy, you're barely trying but still seeing results.

Your Next Steps to Double Your Fat Loss

Jeremy Ethier​Mindful Eating EnvironmentCopyright Jeremy Ethier/YouTube

Jeremy's final advice: "Don't fall for the extreme fitness videos. These four strategies—cutting fat sources by half, walking more, using busy days to your advantage, and choosing the right foods—can double your fat loss speed." Whether you pick one strategy or combine all four, you're setting yourself up for sustainable success. Track your progress, stay consistent, and watch the results compound over time. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

4 Tips to Maximize Weight Loss on Ozempic

Dr. Ryan Das MD Dr. Ryan - SummaUp
Copyright Dr. Ryan - SummaUp/YouTube/Shutterstock
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.

After countless failed diets and frustrating weight loss plateaus, many women find themselves searching for solutions that actually work. Dr. Ryan Das, MD, Co-Founder and Medical Director at SummaUp, has dedicated his career to helping professional women over 40 reclaim their health and confidence through sustainable weight loss strategies. With extensive experience prescribing Ozempic (semaglutide) to his patients, Dr. Das has developed a proven set of guidelines that maximize results while minimizing side effects. Here are the four essential tips he shares with every patient starting this treatment.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Prioritize Hydration for Maximum Benefits

Water becomes even more crucial when taking Ozempic, as hydration helps manage common side effects and keeps your body functioning optimally. "Staying hydrated also helps you avoid the fatigue that some people complain about," Dr. Das explains in his post. His patients find success with hydration packs or flavored water to make increasing their water intake more enjoyable.

Never Skip Meals Despite Reduced Appetite

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One of Ozempic's most noticeable effects is decreased appetite, but Dr. Das warns against using this as an excuse to skip meals entirely. "You've got to make sure to get these foods in at regular intervals," he advises. He recommends focusing on whole foods, plenty of vegetables, and lean proteins to maintain energy levels and protect muscle mass during weight loss.

Always Lead with Protein at Every Meal

Grilled Ribeye Steak with with knife and fork on meat cutting board on wooden background

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Dr. Das has a simple but powerful rule for patients on Ozempic: "Make sure when you get a meal, eat protein first. So if you can't finish the rest, you have an ideal mix." This strategy ensures patients get essential nutrients even when their reduced appetite makes finishing meals difficult. It's a game-changer for maintaining proper nutrition during weight loss.

Incorporate Movement Without Overwhelming Yourself

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Exercise doesn't need to be extreme to be effective with Ozempic treatment. Dr. Das often references his team's recommendation: "One of our executive trainers tells our clients to do 5k to 10k steps daily." This equates to roughly two to three miles of walking. "I find the easiest thing to do is just go ahead and get a step counter like an Apple Watch or your iPhone," he suggests, making activity tracking simple and accessible.

RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

Celebrate Non-Scale Victories

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Beyond the numbers on the scale, Dr. Das emphasizes the importance of recognizing all forms of progress. "If you're successful in not eating that delicious dessert that you oftentimes try to eat after dinner, that's a win," he encourages. Whether it's completing your daily steps or making healthier food choices, these victories add up to significant results over time.

Avoid the Daily Weigh-In Trap

Mechanical weight scale, body mass control concept : Bathroom scale, personal accurate body fat tester / skin fold caliper measurement tool for stomach / belly and measuring tape on blue background​Why Protein Matters for Weight LossShutterstock

Dr. Das strongly advises against daily weigh-ins, explaining, "The issue with weighing yourself daily is there are going to be fluctuations in your weight on a day-to-day basis." Instead, he recommends weekly weigh-ins for a more accurate picture of progress. This approach helps patients maintain motivation without getting discouraged by normal weight fluctuations.

Track Your Entire Experience

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Weight loss is about more than just pounds lost. "Our bodies are so different and we all lose in different ways and at different speeds," Dr. Das reminds his patients. He encourages tracking energy levels, how clothes fit, and overall mood to get a complete picture of progress. These indicators often show improvement before the scale reflects changes.

Practice Patience with Your Body

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Understanding that weight loss is a journey helps patients stay committed to the process. "Weight loss is a journey and everyone's body responds differently," Dr. Das emphasizes. He encourages celebrating progress regardless of the pace, focusing on the long-term lifestyle changes that support sustained results.

RELATED:20 Possible Ozempic Side Effects

Focus on Sustainable Success

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named \u201cozempic\u201d, is a diabetes medicine to improve blood sugar​Your Action PlanShutterstock

Dr. Das's ultimate message to his patients is clear: "It's about long-term success, not quick fixes." He views Ozempic as a tool that works best when combined with healthy lifestyle changes. The most successful outcomes happen when patients use the medication to establish lasting habits that will serve them well beyond their treatment period.

Key Takeaway

Portrait of female pharmacist in drugstore.

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Dr. Das's approach to Ozempic treatment goes beyond simply prescribing medication. His comprehensive strategy addresses hydration, nutrition, movement, and mindset to help patients achieve their best results. By following these expert-backed tips, you can maximize the benefits of Ozempic while building sustainable habits that support long-term weight management success. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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