Skip to content
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.

12 Ways to Lose Weight Simply by Walking

Turn your walk into a workout.

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.

Happy fit middle aged woman cheering and celebrating as she walks along a rural lane through a leafy green park after working out jogging.
Shutterstock
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.

Walking is one of the most overlooked activities that has a wide array of health benefits, including weight loss. If you like counting steps, your goal should be 10,000 or more, which is about 5 miles. Don’t let those numbers overwhelm you. We have dozens of opportunities throughout the day to add in the steps; it’s all about your mindset. Here are my top 12 ways to use walking as your weight loss activity of choice.


1. Put Some “Pep in Your Step”

Abstract image of people in motion with blurred backgroundShutterstock

Put some “pep in your step.” Walking a bit faster during your daily routine helps to burn additional calories and kicks on the metabolism. Any time we can turn on the metabolism, we become more efficient at burning calories throughout the day.

2. Take 5-Minute Walk Breaks

Front view of blank white isolated poster on a light grey wall at the entrance to modern loft office interior with concrete floor and walking businessman on window city view background. MockupShutterstock

Do you spend endless hours at your desk? For every hour at the desk, take a five-minute brisk walk. By the end of an 8-hour workday you would have turned on your metabolism 8 times, left work with a 40-minute workout under your belt, and created a moment to reset the mind from the day’s craziness.

3. Take a Nature Walk

Asian young beautiful female backpacker traveling alone in forest wild. Attractive girl traveler look around and explore while walk in nature wood with happiness and fun during holiday vacation trip.Shutterstock

A stressed body easily stores fat. I know, this is harsh to hear, but so true. At moments of stress, taking a walk in nature can help to reset the mind. Not to mention the calories burned at the time of activity, and the stress reducing effects that will help the body shed some weight.

4. Walk Around the House

Woman walking barefoot at home, closeup. Floor heating conceptShutterstock

Walking at home? Yup, there is no rule that you have to walk a distance for benefits. Walking in place or walking around the house can have a positive effect on weight loss. Playing around with speed or tempo helps the body burn extra calories. Blasting your favorite music and walking in place, can be a fun way of incorporating some steps into your day.

5. Street Sign Relay

A close up photo of a red stop sign in a residential neighborhood.Shutterstock

Street Sign Relay: When taking a walk outside, use the street signs to create speed intervals. Faster to the stop sign and slower to the next street sign. This moves your heart rate up and down, helping to burn more calories, strengthen the heart, and make the workout more interesting.

6. Treadmill Cardio

leg of fat woman being run or jog on belt of treadmill machineShutterstock

Do treadmill cardio. If the outside elements are not in your favor, the treadmill is the next best thing. Treadmills absorb the forces on the body and can easily change intensity and speed. This allows you to manipulate your workouts easier, all while keeping you in your target zone.

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

7. Keep Yourself in a Target Zone

Hiking in the mountains. Female legs with sports shoes and backpack running on a trail mountain, close upShutterstock

No matter how you squeeze in the walks, keeping yourself in a target zone allows the body to shed off excess weight easier. If you listen to your breathing, you have two choices. While you speak, there is a little bit of breathiness in between a few words, this is a good thing, this means you’re working hard, but not too hard, and you’re in your fat burning zone. On the other hand, if your breath is labored and your words are not clear, you’re working too hard, and no longer burning fat.

Related: Top 5 Tips for Losing Weight the Healthy Way, According to a Weight Loss Expert

8. Walk Up and Down Inclines

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

Go for the highs and lows. Having the ability to walk up and down hill challenges the body more and makes it easier to burn calories. This can easily be done outdoors or on a treadmill. Working your way up to the point of breathiness, then working your way down to catch your breath, then going back up again.

9. Take the Stairs

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

Take the stairs. The stairs bring in those high and lows, creating an efficient workout that can be performed in one session or throughout the day. If you work at an office, opt for the stairs and not the elevator, even though you may only be going up one flight of stairs – every step counts!

10. Get Steps in All Day Long

Heart,Rate,monitor,Smartwatch,,Runner,Time,Shutterstock

Sweat the small stuff and take every opportunity to make your steps count. Park further away, take the stairs, move with conviction. On an average day of errands and daily tasks, getting in over 10,000 steps can be pretty easy – it’s all about mindset. We tend to go for convenience, parking next to the door, using the elevator, these things make it harder and harder to lose weight. Use any moment you can to walk, then the exercise doesn’t seem so daunting.

11. Walk Around the City

Image of happy young man walking on the street and looking aside while talking by his phone.Shutterstock

Walk the city When you walk the city streets, be it your own or on a trip, there is so much more to see and many of the things you see when walking you will never see from the car. Walking the city can positively change the experience. A new building is being built, a park just appeared, or history on display. This is a great way to take your weight loss program to another level. This is where walking blends into experience and miles feel like step away.

12. Challenge Yourself

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

When it comes to weight loss, you want to challenge your body and heart at a consistent rate. Although you can accomplish this in one sitting, the benefits from breaking it up throughout the day far exceed. Creating moments to walk with purpose keeps the metabolism going, strengthens the heart, and provides an array of health benefits that will last a lifetime.

💪🔥Body Booster: Try walking for 5 minutes every hour. In 10 hours you will have walked a total of 50 minutes, which will add up to a huge chunk of your daily step goal.

Adita Yrizarry-Lang is a Holistic Lifestyle Coach, Author, and Speaker

More For You

Happy fit middle aged woman cheering and celebrating as she walks along a rural lane through a leafy green park after working out jogging.
Shutterstock
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.

Walking is one of the most overlooked activities that has a wide array of health benefits, including weight loss. If you like counting steps, your goal should be 10,000 or more, which is about 5 miles. Don’t let those numbers overwhelm you. We have dozens of opportunities throughout the day to add in the steps; it’s all about your mindset. Here are my top 12 ways to use walking as your weight loss activity of choice.


1. Put Some “Pep in Your Step”

Abstract image of people in motion with blurred backgroundShutterstock

Put some “pep in your step.” Walking a bit faster during your daily routine helps to burn additional calories and kicks on the metabolism. Any time we can turn on the metabolism, we become more efficient at burning calories throughout the day.

2. Take 5-Minute Walk Breaks

Front view of blank white isolated poster on a light grey wall at the entrance to modern loft office interior with concrete floor and walking businessman on window city view background. MockupShutterstock

Do you spend endless hours at your desk? For every hour at the desk, take a five-minute brisk walk. By the end of an 8-hour workday you would have turned on your metabolism 8 times, left work with a 40-minute workout under your belt, and created a moment to reset the mind from the day’s craziness.

3. Take a Nature Walk

Asian young beautiful female backpacker traveling alone in forest wild. Attractive girl traveler look around and explore while walk in nature wood with happiness and fun during holiday vacation trip.Shutterstock

A stressed body easily stores fat. I know, this is harsh to hear, but so true. At moments of stress, taking a walk in nature can help to reset the mind. Not to mention the calories burned at the time of activity, and the stress reducing effects that will help the body shed some weight.

4. Walk Around the House

Woman walking barefoot at home, closeup. Floor heating conceptShutterstock

Walking at home? Yup, there is no rule that you have to walk a distance for benefits. Walking in place or walking around the house can have a positive effect on weight loss. Playing around with speed or tempo helps the body burn extra calories. Blasting your favorite music and walking in place, can be a fun way of incorporating some steps into your day.

5. Street Sign Relay

A close up photo of a red stop sign in a residential neighborhood.Shutterstock

Street Sign Relay: When taking a walk outside, use the street signs to create speed intervals. Faster to the stop sign and slower to the next street sign. This moves your heart rate up and down, helping to burn more calories, strengthen the heart, and make the workout more interesting.

6. Treadmill Cardio

leg of fat woman being run or jog on belt of treadmill machineShutterstock

Do treadmill cardio. If the outside elements are not in your favor, the treadmill is the next best thing. Treadmills absorb the forces on the body and can easily change intensity and speed. This allows you to manipulate your workouts easier, all while keeping you in your target zone.

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

7. Keep Yourself in a Target Zone

Hiking in the mountains. Female legs with sports shoes and backpack running on a trail mountain, close upShutterstock

No matter how you squeeze in the walks, keeping yourself in a target zone allows the body to shed off excess weight easier. If you listen to your breathing, you have two choices. While you speak, there is a little bit of breathiness in between a few words, this is a good thing, this means you’re working hard, but not too hard, and you’re in your fat burning zone. On the other hand, if your breath is labored and your words are not clear, you’re working too hard, and no longer burning fat.

Related: Top 5 Tips for Losing Weight the Healthy Way, According to a Weight Loss Expert

8. Walk Up and Down Inclines

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

Go for the highs and lows. Having the ability to walk up and down hill challenges the body more and makes it easier to burn calories. This can easily be done outdoors or on a treadmill. Working your way up to the point of breathiness, then working your way down to catch your breath, then going back up again.

9. Take the Stairs

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

Take the stairs. The stairs bring in those high and lows, creating an efficient workout that can be performed in one session or throughout the day. If you work at an office, opt for the stairs and not the elevator, even though you may only be going up one flight of stairs – every step counts!

10. Get Steps in All Day Long

Heart,Rate,monitor,Smartwatch,,Runner,Time,Shutterstock

Sweat the small stuff and take every opportunity to make your steps count. Park further away, take the stairs, move with conviction. On an average day of errands and daily tasks, getting in over 10,000 steps can be pretty easy – it’s all about mindset. We tend to go for convenience, parking next to the door, using the elevator, these things make it harder and harder to lose weight. Use any moment you can to walk, then the exercise doesn’t seem so daunting.

11. Walk Around the City

Image of happy young man walking on the street and looking aside while talking by his phone.Shutterstock

Walk the city When you walk the city streets, be it your own or on a trip, there is so much more to see and many of the things you see when walking you will never see from the car. Walking the city can positively change the experience. A new building is being built, a park just appeared, or history on display. This is a great way to take your weight loss program to another level. This is where walking blends into experience and miles feel like step away.

12. Challenge Yourself

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

When it comes to weight loss, you want to challenge your body and heart at a consistent rate. Although you can accomplish this in one sitting, the benefits from breaking it up throughout the day far exceed. Creating moments to walk with purpose keeps the metabolism going, strengthens the heart, and provides an array of health benefits that will last a lifetime.

💪🔥Body Booster: Try walking for 5 minutes every hour. In 10 hours you will have walked a total of 50 minutes, which will add up to a huge chunk of your daily step goal.

Adita Yrizarry-Lang is a Holistic Lifestyle Coach, Author, and Speaker

Kelsey_Rose14
Copyright thekelseyrose_/Instagram

Unless you live under a rock, you are well aware that walking is one of the best workouts for losing weight and maintaining your overall health. However, getting the recommended steps to lose weight and burn fat can be difficult, especially if you have a job. Kelsey Rose is a fitness trainer and social media influencer with hundreds of thousands of followers. In a new post, she issues a “PSA” about walking, explaining that “the #1 tool for FAT LOSS for women is literally free!!” According to Kelsey, if you have a “sedentary” job where you only get in 2,500 steps a day, adding a 30-minute walk before and after work will help you burn an additional 260 calories a day, which could help you lose 10 to 15 pounds in 6 months if paired with an 80/20 diet. “10 other hot tips for hitting those daily steps when working a 9-5,” she writes.

1. Turn Your Morning Routine into Movement

Per Kelsey, the first thing you should do is incorporate walking into your morning routine. “Instead of scrolling or lingering over coffee, use 10-15 minutes in the morning to pace around your home, stretch, or go for a quick walk. I wake up in the morning and go outside first thing!” she writes.

2. Take Active Commutes

Turn your commute into a workout, Kelsey encourages. “If possible, walk or bike to work. If you drive, park farther away or get off public transport a stop early to squeeze in extra steps,” she says.

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

3. Walk During Meetings

Try and get your steps in while you work by multitasking, Kelsey suggests. “Turn phone calls or virtual meetings into walking meetings. Pop in your headphones and take your call while pacing or walking outside,” she says.

4. Use the Stairs

Turn your office stairwell into a StairMaster, suggests the trainer. “Ditch the elevator! Take the stairs whenever you can to sneak in extra movement,” she writes.

5. Set Hourly Step Goals

Set hourly goals instead of a daily goal to get your body moving. “Set a timer to remind yourself to get up every hour. Walk around the office or do a quick lap at home if you’re working remotely,” says Kelsey.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

6. Take Your Lunch Break Outside

Use your lunch break as an opportunity to get fresh air plus exercise. “Go for a brisk walk after eating. It’s a great way to recharge while adding steps to your day,” she says.

7. Use a Smaller Water Bottle

While most experts recommend using large water bottles, a smaller one may help you stay more active. “A smaller bottle means more trips to refill it. Plus, staying hydrated keeps your energy up!” she writes.

8. Walk During Breaks

If you take breaks throughout the work day, use them as an opportunity to take mini walks. “Instead of scrolling on your phone, take a 5-10 minute stroll during your morning or afternoon breaks,” Kelsey writes.

9. Make Errands Active

Multitasking during errands can help you get even more activity in. “Walk to grab coffee, pick up lunch, or drop off documents. Even small tasks can help you rack up steps,” suggests Kelsey.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

10. End Your Day with a Walk

Finally, use the end of the day as a time to reflect and get a workout in. “Wind down after work with a 20-30 minute evening walk. It’s a relaxing way to hit your step goals and clear your mind,” says Kelsey. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Courtney Black
Courtney Black/Instagram
Evidence-Based

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

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

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

Are you struggling to get your steps in? You aren’t alone. However, one expert has some tips and tricks on how to make it easy to achieve your step goals. Courtney Black is a fitness trainer who regularly shares advice on how to get in shape. In a recent post, she discusses the importance of walking for weight loss. “10,000 steps per day can burn up to 500 calories per day,” she writes across the Instagram Reel. “That’s 3,500 calories per week. That’s 1lb of fat per week.” How do you manage to walk that much daily? Here is what she says.


She Calls Walking the “Most Underrated Way to Lose Fat”

“The most underrated way to lose fat!” she says in her post about walking. “Listen up. You do not need to be training for hours, overworking your body, and running it into the ground. Get moving more outside your workings and increase your NEAT. Doing so will mean that when you are working out, you can give your workouts 100% and get more from them, too. Focus on the QUALITY of your sessions, and then when you’re not working out, focus on getting some movement in.”

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

Go for 4 Short Walks a Day

Here are the first tips on how to get steps outside of your workout. Go for several short walks a day. “ Break this up into short 10-minute walks,” she says. “4 short 10-minute walks will be around 6-7k steps.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Walk After Meals

Her second tip has to do with timing and meals. She recommends eating after breakfast and dinner. “Get out on a morning walk or an evening walk after having your dinner. This will also help you digest your food and sleep better,” she says.

Walk on Your Rest Days

Taking a day off from your usual workout? Use it to get your steps in. “On rest days, go for a long chilled walk. Active rest days like this are so good for recovery,” she says.

Make Walking a Social Affair

If you are having trouble motivating yourself to go for a walk, make it a social thing. “Meet your friend for a coffee and walk,” she writes.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Get a Walking Pad

If you really have no time to get outside and walk, buy a walking pad. “Get a standing desk and do some work from a walking pad,” she suggests.

Read While Walking

Courtney Black.7Courtney Black/Instagram

Another way to multitask on your walk? Also, use it as a time to read or listen to an audiobook. “Read a book on a walk or your walking pad,” she recommends.

Move More!

“There are so many ways you can get this in. You don’t need to reach a certain step number each day, but you can just get moving more outside of your workouts wherever you can. It’s the easiest way to increase your calorie deficit without cutting out more food,” she concludes.

Walking 10,000 Steps a Day Has Been Linked to Weight Loss

There is research linking walking 10,000 steps a day and weight loss, including a 2018 study published in the journal Obesity. 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.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Walking offers Lots of Other Benefits

There are other benefits 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. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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.

Do you want to lose weight by walking? Ivana Chapman (@IvanaChapman) is a BSc Sports Science, Certified Strength & Conditioning Specialist (NSCA), and former International athlete in Karate and Canadian National Natural Bikini Competitor. In a new viral video, she discusses how to lose weight by walking, including ways to maximize the burn. “You might have heard that walking is healthy and helpful for weight loss. I'm going to explain the benefits of walking and why it makes sense to add it to your weight loss plan. And at the end, I'm going to include a couple of important warnings so that you make sure that you do walking right, and I'm going to include a tip for people who are trying to maximize their fat burn,” she says.


You Can’t Out Exercise a Bad Diet

Woman eating a takeaway fried chicken wing from fast food cafe with a mouth and teeth close upShutterstock

“Let's start with a really important point: You can't out-exercise a bad diet,” explains Chapman. “Most of us don't have enough hours in the day to burn off tons and tons of calories. The majority of your weight loss result is going to come through your nutrition, but I still think it's really important to add walking in order to enhance those effects.”

Walking and Calorie Restriction Is Effective for Weight Loss

“There's one interesting study where they found that walking combined with caloric restriction enhances the outcomes and especially the long-term outcomes,” she says. “A lot of people, when they get on a fitness regime, they get very excited, and they might go to the gym every day, but it's not sustainable. Whereas adding a half an hour walk every day is sustainable for most people.”

Almost Anyone Can Walk

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

“The great thing about walking is that most people can do it. There's a very low barrier to entry. Even someone who's carrying a lot of extra weight or someone who's in their seventies or eighties can benefit from walking,” Chapman says.

And, You Are More Likely to Stay Motivated Walking Than with Other Workouts

Happy couple of athlete laughing and having fun while working out in the park. Copy space.Shutterstock

“There are some really intense exercise routines that burn off a ton of calories if you're doing HIIT training or something like that, or just some really intense exercise programs, but only fit people can really benefit from those, and even fit people will find it a struggle after a while and sometimes hard to stay motivated for that type of plan,” Chapman points out.

Almost Everyone Should Be Walking More

Long way to go. Woman travelling in countryside. Tourist standing on the road. Travel concept. Challenge of journeyShutterstock

“Walking is something that we should all be doing on a regular basis, anyway,” she elaborates. “We need to be moving more. More than 60% of US adults do not engage in the recommended amount of physical activity. And what's recommended is 150 minutes of moderate-intensity exercise over the course of a week. It's actually not that much. It would be 30 minutes five days a week, or you could do a couple of hour sessions on the weekend, and then you just need to squeeze in a couple of 15 minutes. Ideally, you are active every day, and about one quarter 25% of US adults are not physically active at all.”

Walking – Especially Brisk Walking –Is Always Helpful

young attractive woman running in summer parkShutterstock

“No matter where you are currently on your fitness journey, walking can be helpful. Just incorporating more walking, particularly brisk walking, can make a big difference for the vast majority of people,” she says.

Walking Makes You Feel Better

Happy fit middle aged woman cheering and celebrating as she walks along a rural lane through a leafy green park after working out jogging.Shutterstock

“I know from experience that when I walk more, I feel better, I feel less stiff, and I feel more energetic. A body at rest tends to stay at rest, and a body in motion tends to stay in motion, and most of us could benefit from more motion,” she says.

There Are So Many Health Benefits of Walking

Young,Woman,Enjoying,Her,Vacation,At,The,Sea,-woman,WalkingShutterstock

She goes on to discuss the “specific benefits” of walking. “Walking improves your circulation and your breathing. And for people 65 and older, it's been shown to reduce mental decline. It also builds bone density and improves your sleep, and we don't get enough sleep, and we don't get enough quality sleep. So if you're improving your sleep, you're going to improve everything. Walking can definitely improve your health. It's been shown that being sedentary can increase your cardiovascular risk factors. So, cholesterol and blood pressure.”

Walking Outdoors Can Improve Your Mood

journey in summer Russia, Komarovo village, ecological trail Komarovsky coast. Woman from behind relaxing in park trail hike. Route walkways laid in the forest, in Kurortny District of St. PetersburgShutterstock

Next, she discusses how to make sure that you get the most benefit from walking. “Walking outdoors can be particularly beneficial for improving your mood. I definitely feel that little mental lift when I'm outside walking,” she says.

Walking at the Same Time Is Also Key

Trail runner athlete using her smart watch app to monitor fitness progress or heart rate during run cardio workout. Woman training outdoors on mountain rocks. Closeup of tech gear.Shutterstock

“Walking at the same time every day can be helpful as well. The key to success with weight loss in the long term is consistency. So if you set a particular time that you're going to walk every day, then you're more likely to do it,” she adds.

Consistency Is Key to Walking

Friends hiking through the hills of Los AngelesShutterstock

“My husband has recently started a really great habit when he drops our son off to school. He goes for a half-hour walk before he starts his workday, and that's a great way for him to fit that extra exercise and movement into his day. So whether it's first thing in the morning or later in the evening, it's really whatever works best for you, but try to keep it consistent.”

Walking After a Meal Is Great for Digestion

Happy couple having romantic walk on beach. Space for textShutterstock

“Walking after eating can be a really good habit to get into. Walking after a meal can be helpful for digestion and reducing acid reflux. So maybe you take a 15 or 20-minute walk after your lunch,” she continues.

Walking with Others Can Make You More Accountable

Group of unrecognized people exercise active walking on riverside boardwalk at sunset. Summer outdoor commuting fitness concept.Shutterstock

“If you're meeting a friend or colleague, you can walk together. It can be really refreshing in the middle of your day and kind of keeps you more energized. Walking with a friend or family member can be a good habit because if you are also doing it with somebody, you're more likely to stick to that practice. If you both encourage each other, you're more likely to be successful,” she says.

Build the Habit of Walking

Photo of african american woman 20s wearing black tracksuit doing sports and stretching body in green parkShutterstock

“So rather than just telling yourself that you're going to walk more, it's best to do it at the same time and have a specific plan. It's more about building the habit of an active lifestyle rather than measuring how many calories you're burning off, although you will be burning some calories,” she explains.

RELATED:I’m 60 and These Are 25 Anti-Aging Habits I Wish I Started Doing Sooner

Here’s How Many Calories You Can Burn Walking

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

How many calories can you burn? “I've seen a general rule of thumb that says you burn off about a hundred calories for a mile for a 180-pound person. So maybe in a half an hour's walk, you'll burn off 150 calories. If you're slightly lighter, you'll burn off less. If you're heavier, you'll burn off slightly more. Also, if you're going a bit faster, you're going to burn off slightly more calories.”

And, How Many Pounds Per Week You Can Drop

point of view - closeup feet for asian woman measure weight on scaleShutterstock

“Now, theoretically, if you burn off an extra 250 calories a day, you would be losing half a pound per week. So let's say you're taking those 30-minute walks each day, and then that's 150 calories. And suppose you do just a slight dietary modification, just something very minor where you're reducing your calorie intake for that day by a hundred calories. In that case, that adds up to 250 calories a day, and you'll be losing that half a pound a week with very little effort,” she says.

Don’t Increase Walking Too Fast

Abstract image of people in motion with blurred backgroundShutterstock

“A couple of important warnings,” she emphasizes. “Gradually increase your walking. If you've been completely sedentary, don't start walking an hour to two hours every single day without fail. It sounds like a great thing to do, and people get really excited. But if you're putting too much strain and you don't give those tissues a chance to recover, you can end up with plantar fasciitis, which is quite painful. You can also end up with ankle, hip, or knee pain. So you want to build yourself up gradually. Obviously, if you're already a very fit person and you've been working out and you're just adding walking, then that's fine. But if you've been completely sedentary and you're carrying quite a lot of extra weight, take your time and do this gradually. You can start with just a 15-minute walk each day, and that's enough.”

Do Shorter Walks More Frequently

Image of happy young man walking on the street and looking aside while talking by his phone.Shutterstock

“The main thing is that you get yourself moving. It is better to do shorter walks more frequently than going for a two-hour walk and then just being sedentary all week. Your body responds better when it's given time to recover in between. So make sure that you're allowing recovery and you're not pushing yourself too much all at once,” she continues.

Get a Good Pair of Shoes

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

Next, make sure you have comfortable, supportive shoes. “This is not the time to break out the stilettos and go for an hour's walk. I'm not sure that most people would do that, and it's probably not possible. But make sure that your shoes are decent, that they have some arch support, if that's what you need, or at least some support so that you know that you're going to be comfortable during a longer walk. You don't necessarily need a ton of cushioning if it fits you properly, but if you're like me and you need orthotics, then it's important to make sure that you're wearing those orthotics on your walks.”

RELATED:Top 10 High Protein Foods to Burn Fat You Should Be Eating Every Day, According to a Kinesiologist

Once You Get Better at Walking, Increase Intensity and Try Hiking

Ivana_Chapman5Copyright Ivana Chapman/YouTube

“Once you get good at this walking thing, you can increase the intensity, of course, but you can also try working at different levels to try hiking, which I love to do. It's a little bit more challenging and fun. You're almost doing step-ups, and you're going to get more stimulation for different parts of your body. You'll feel your glutes a little bit more and your quads, perhaps calves, as well. You're going to feel different parts moving. It's a lot more stimulating, and you're going to burn more calories. I think it's helpful to do a mix of some flat walking and some incline walking just so you have that variety,” she says. You can be inclined to walk outside or on the treadmill. “It's a good way to increase the intensity and burn some more calories while walking. Having different levels increases the difficulty for your leg muscles, and you're going to feel that you're pushing yourself a bit more.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Have you ever felt overwhelmed by complex workout routines or strict diets? Jessica, known as @itswellnessjess on social media, found a surprisingly simple solution to her weight loss journey: walking. Having lost over 70 pounds so far, Jessica's story is a testament to the power of consistent, low-impact exercise. We've also included insights from Matthew Stults-Kolehmainen, PhD, FACSM, an Exercise Physiologist at Yale New Haven Hospital. If you're seeking inspiration and practical tips to kickstart a simple exercise routine and shed some pounds, dive in now and start your journey.


Set a Daily Step Goal

Jessica emphasizes the importance of setting a daily step goal. "I have walked over 10,000 steps every single day this year," she says in her post. While 10,000 steps are her minimum, Jessica often surpasses this, hitting around 15,000 steps most days. She suggests that once you find a strategy that works for you, it becomes easier and more routine. For those feeling ambitious, Jessica recommends aiming for 15,000 steps per day.

Make Walking Enjoyable

One of Jessica's key strategies is to make walking enjoyable. "My favorite walking activity is to set up my walking pad on my standing desk and watch tiny desk performances or my favorite concert creators," she explains. By combining walking with activities she enjoys, Jessica finds that time flies by, and she's able to swap sedentary TV-watching time for active stepping time.

RELATED: I'm a Nutritionist and Here are 5 Reasons Why I Prescribe 30-Minute Walks for Weight Loss

The Importance of Enjoyable Exercise

Dr. Stults-Kolehmainen echoes Jessica's approach, stressing the importance of finding enjoyable forms of exercise. He states, "Humans naturally avoid things that hurt. That's why a lot of people don't like exercise. They learned that exercise is supposed to hurt. But we've had a whole different perspective on this and now we think exercise should be enjoyable. If you find something you find interesting, you're more likely to stick with it."

Use a Walking Pad for Convenience

Jessica invested in a walking pad, which allows her to walk indoors while multitasking. "I love to set up my walking pad on my standing desk," she says. This setup enables her to walk while working from home, watching TV, or even taking phone calls. For those without a walking pad, Jessica suggests pacing around your home during phone conversations to increase step count.

Track Your Steps

To stay accountable, Jessica recommends using a step-tracking device. "I am an Apple Watch girly," she shares, but also mentions more economical options like Fitbits or even smartphone apps like Google Fit for Android users. Tracking steps helps ensure you're meeting your daily goals and can motivate you to push further.

Understand the Math Behind Weight Loss

Jessica breaks down the math of her weight loss: "Just by adding the walking in that first month and a half, you would drop seven pounds if you didn't even really change your diet." She explains that by walking at a moderate pace for two hours a day (split into morning and evening sessions), you can burn an extra 538 calories daily. Over six weeks, this alone could lead to a loss of about 7 pounds.

RELATED: 5 Things This Health Coach Quit Doing to Beat Binge Eating and Transform Her Body

The Reality of Walking and Weight Loss

While Jessica's experience is inspiring, Dr. Stults-Kolehmainen provides a more cautious perspective. He explains, "To lose weight, you would need to double [the recommended 30 minutes of moderate to vigorous walking five days a week]." He emphasizes that while walking contributes to the 'calories out' part of the weight loss equation, it's unlikely to lead to significant weight loss on its own.

Combine Walking with Calorie Reduction

For optimal results, Jessica suggests combining increased walking with a moderate reduction in calorie intake. "We're not going on a super low calorie diet," she clarifies. Instead, she recommends reducing daily calorie intake by about 500 calories. Using her own stats as an example, Jessica calculates that this approach could lead to a loss of about 13.4 pounds in six weeks.

The Need for a Comprehensive Approach

Dr. Stults-Kolehmainen supports a more holistic approach to fitness. He states, "A comprehensive fitness program is key." However, he acknowledges the appeal of walking, noting, "a lot of patients like to focus on walking and they're successful with it because it's so simple. Just put on a pair of shoes and go outside."

Be Consistent and Patient

Jessica's success comes from consistency. "This is the first time ever that I have consistently done this," she says, referring to her daily walking routine. She emphasizes that while weight loss isn't always linear, consistent effort can lead to extended periods of steady progress. Jessica encourages others to stick with their walking routine, even on days when motivation might be low.

RELATED: 7 Tricks to Flatten Your Tummy Without Surgery According to a Plastic Surgeon

Walking is Underrated Cardio

Jessica believes that walking is often overlooked as a form of exercise. "The girls are sleeping on walking," she says. "Walking is one of the most underrated forms of cardio ever." She highlights that walking is accessible to everyone, regardless of fitness level or age.

Walking Doesn't Spike Hunger Hormones

One advantage of walking over high-intensity workouts is its effect on hunger hormones. Jessica explains, "There are studies that show that walking does not spike those hormones the way that higher intensity cardio workouts do." This can make it easier to maintain a calorie deficit and stick to your weight loss goals.

Multitask While Walking

Jessica emphasizes the versatility of walking. "You can get some stuff done while you're walking," she says. Whether it's taking work calls, catching up with friends, or watching your favorite shows, walking allows you to be productive while burning calories.

RELATED: I'm a Personal Trainer: 14 Pilates Moves That Helped My 50+ Clients Lose Weight

Start Slow and Build Up

For those just starting out, Jessica advises a gradual approach. "If you're someone who is trying to lose a significant amount of body fat, I don't think it's a good idea to dive into all this HIIT stuff, high impact," she cautions. Walking is a low-impact alternative that's easier on your joints and more sustainable in the long run.

The Power of 'Exercise Snacks'

Dr. Stults-Kolehmainen encourages starting with manageable goals, introducing the concept of 'exercise snacks'. He suggests, "If you're able to do what we call a little 'exercise snack,' let's say two to three minutes of walking, that's great. Get your exercise snack in. It's still better than nothing."

RELATED: I’m a Nutritionist and Here Are 4 Fall Comfort Foods That Can Help You Lose Weight

My 30-Pound Weight Loss Journey

Jessica's personal experience is a testament to the power of consistent walking. "I have lost so far over 30 pounds this year, and I probably would've lost a lot more if I would've cut my caloric intake down just a smidge, just about a couple hundred," she shares. Jessica emphasizes that this weight loss occurred over the first six months of her journey, demonstrating the effectiveness of her approach.

She adds, "I am still consistently on a downward trajectory and I know that I'm still on a downward trajectory. I can tell looking in my body, and it's just so exciting because this is the first time, this is the first time ever that I have consistently done like this."

Her success story provides tangible proof that a simple, sustainable walking routine combined with mindful eating can lead to significant weight loss over time. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Chalene Johnson chalenejohnson
Copyright chalenejohnson/Instagram
Evidence-Based

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

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

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

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

Not Walking Nearly Enough

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

Walking Too Slowly

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

Ignoring Your Diet

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

Skipping Strength Training

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

Missing Opportunities for Extra Steps

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

Not Tracking Your Progress

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

Sticking to the Same Walking Routine

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

Expecting Overnight Results

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

Walking Without Purpose

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

Forgetting Walking Should Be Enjoyable

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

Chalene's Exact Daily Walking Schedule

Here's precisely how Chalene structures her walking routine:

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

Kayla Farrell RDN freshcommunications
Copyright freshcommunications/Instagram
Expert-Recommended

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

Are you looking for some new, nutritious meal ideas? Kayla Farrell is a Registered Dietitian and Senior Account Executive at FRESH Communications. We recently asked her about the go-to high-protein meals that help her stay full for hours. She reveals two breakfasts, lunches, and dinners that she eats on repeat to keep herself satiated.

Breakfast: Overnight Oats

Mixed,Berries,Overnight,Oats,With,Almond,Flakes,In,Glass,Jar,​Overnight OatsShutterstock

“Overnight oats are an easy way to add more whole grains and protein to your day. Make a batch at the beginning of the week and enjoy for quick breakfasts and snacks,” says Farrell. “Add protein and fiber-rich foods like nut butter, flaxseed, chia seeds, milk of choice or protein powder to the overnight oats to stay fuller for longer and meet protein needs. Add additional toppings, like almonds and blueberries, once ready to eat.”

Breakfast: Sourdough Toast

Multi,Grain,Sourdough,Bread,With,Flax,Seeds,Cut,On,A​StarchesShutterstock

Sourdough toast is another easy and customizable breakfast that's full of protein. “Sourdough bread has around 8 g protein per slice. On the sweeter side, pair with your favorite nut butter, fresh berries, chia seeds and a light drizzle of honey. For a savory breakfast , add mashed avocado and two scrambled eggs with a dash of hot sauce,” says Farrell.

Lunch: Poke Bowls

Hawaiian tuna poke bowl with seaweed, avocado, red cabbage, radishes and black sesame seeds

Shutterstock

She also enjoys poke bowls, which are “easy to make by marinating cubed fish of choice in vinegar or citrus dressing” and served chilled (More on how to prepare an easy poke here). “As a registered dietitian, I recommend sushi-grade Chilean salmon because it's low in mercury and is full of omega-3 fatty acids. Add edamame for an extra kick of protein!” she says.

Lunch: Roasted Chickpea Bowl

Traditional Indian cuisine. Roasted spicy chickpeas with lime and rosemary on rustic wooden background. Copyspace, top view.​Roasted ChickpeasShutterstock

“A roasted chickpea bowl is a plant-powered lunch that is full of protein,” Farrell says. “Quinoa and chickpeas provide a hearty base and a solid protein punch, plus fiber to stay full. To boost the protein even more, try tossing in a hard-boiled egg, a sprinkle of hemp seeds, or a drizzle of Greek yogurt-based dressing.”

Dinner: Grilled Salmon

A close-up shot of a grilled salmon fillet on a hot BBQ grill. The fish is seasoned and cooked to perfection, with a crispy skin and juicy flesh. For your background business, poster, wallpaper​Lean ProteinShutterstock

Grilled salmon with spinach and brown rice is full of healthy omega-3 fats, “the brain-boosting nutrient found in salmon that makes this a top protein choice,” she says. “Fish have varying amounts of omega-3 fats. As a registered dietitian, I recommend salmon from Chilebecause it's particularly high in omega-3s than other types of fish and is low in mercury.”

Dinner: Stir Fry

Stir fry chicken, sweet peppers and green beans. Top view

Shutterstock

A simple stir-fry can be a go-to solution for getting a quick, flavorful dinner on the table with minimal fuss. “Start by choosing a protein, like chicken or tofu, then toss in a colorful mix of veggies like bell peppers, onions, broccoli, or snap peas. Add a splash of soy or teriyaki sauce and sesame seeds for a flavor boost. If you're in a pinch and don't want to order takeout stir-fry, try Kevin's Natural Foods Stir-Fry Kits that include all the ingredients needed and are ready in less than 10 minutes,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Thomas DeLauer
I Lost 110 Pounds by Walking, Here Is What Really Matters
Thomas DeLauer/YouTube
Evidence-Based

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

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

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

We've all been there—staring at the pantry an hour after dinner, somehow still hungry despite eating a full meal. The battle against cravings can feel impossible to win. That's why medications like Ozempic have become so popular—they literally change how your brain responds to food.

Thomas DeLauer knows this struggle firsthand. Once overweight himself, he transformed his body using the science of nutrition and now coaches professional athletes. With over 3.68 million YouTube subscribers, DeLauer combines cutting-edge research with real-world experience to deliver practical solutions anyone can use.

"The key is understanding how your body naturally produces GLP-1, the same hormone these medications target," DeLauer explains in his post. The good news? Certain foods can trigger similar mechanisms in your body without a prescription. Add these options to your daily routine and finally take back control of your appetite—naturally.

How Ozempic Changes Your Brain's Food Perception

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​If You Lose Weight Soley Because of Ozempic, You Are Likely Losing MuscleShutterstock

Ozempic works by mimicking GLP-1, a hormone that regulates hunger at the brain level. "It changes how we look at food, or at least how our brain sort of looks at food," DeLauer says in his post. In a study published in the journal Diabetes, researchers found something remarkable about GLP-1's effects.

"Compared to placebo, when GLP-1 was in the equation, the brain didn't even react to pictures of food the same way," DeLauer notes. Your brain literally perceives tempting foods differently when GLP-1 is present, which explains why Ozempic users often report reduced cravings.

The GLP-1 Challenge: How These Foods Help

The problem with naturally produced GLP-1 is its short lifespan. "GLP-1, when naturally released within the body, only lasts for a couple of minutes before an enzyme comes in and snips off two of the peptides on that chain and basically renders it useless," DeLauer explains. This enzyme, called DPP-4, is what we need to target.

The foods below work in two ways: some boost your natural GLP-1 production, while others inhibit DPP-4, helping your body's natural GLP-1 stay active longer. It's this two-pronged approach that makes them so effective.

1. Protein-Rich Foods

,Salmon,Fish,Fillets, protein, food, dinner​Amp Up Your Protein IntakeShutterstock

Protein is your most reliable GLP-1 stimulator. "When you consume protein, you feel so satiated. You have a pretty serious continuous release of GLP-1," DeLauer states. This explains why protein-rich meals keep you satisfied longer than carb-heavy alternatives.

Your body releases a steady stream of GLP-1 while digesting protein, sending continuous signals to your brain that you're full. Make protein the centerpiece of every meal for natural appetite control that mimics Ozempic's effects.


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

2. Soluble Fiber Sources

Bowl of shirataki noodles​Low-Carb Noodle SolutionShutterstock

Soluble fiber works alongside protein to boost GLP-1 levels. "Fiber is really important, particularly soluble fibers," DeLauer emphasizes. These fibers slow digestion and create a physical feeling of fullness while simultaneously triggering GLP-1 release.

"Glucomannan fiber, like shirataki noodles, huge effect there," DeLauer adds. These zero-calorie noodles are nearly pure soluble fiber, making them an ideal addition to meals when you're trying to manage hunger naturally.

3. Allulose Sweetener

A view of a hand holding a bottle of Wholesome Allulose sweetener on display at a local big box grocery store.​2. Allulose: The Sweet SecretShutterstock

Unlike other sweeteners that can trigger cravings, allulose actually helps control appetite. "Allulose is one of the most potent stimulators naturally of GLP-1," DeLauer reveals. This makes it uniquely valuable for anyone trying to satisfy a sweet tooth without sabotaging hunger control.

"You could take a tablespoon of the stuff just to curb your appetite," he suggests. Use it in coffee, baking, or even take it straight for a quick appetite reset between meals—a natural way to get some of the same benefits as Ozempic.

4. Sacha Inchi Seeds

Image of sacha inchi peanut seed on white background

Shutterstock

These little-known seeds offer a powerful combination of benefits. "The protein in a Sacha Inchi seed releases 10 different peptides when you consume it that actually inhibit DPP-4," DeLauer explains. This means they not only stimulate GLP-1 production but also prevent its breakdown.

"I just recommend eating straight up Sacha Inchi seeds. They're high in fiber, zero net carb anyway," he adds. Keep a small bag handy for a convenient hunger-fighting snack that works on multiple levels.

5. Citrus Fruits and Peels

fresh orange fruits with leaves as background, top view​OrangesShutterstock

The humble orange peel contains powerful compounds for appetite control. "There's something called malvidin in citrus. So, citrus in general, along with the actual peel itself, has a pretty strong DPP-4 inhibition effect," DeLauer says.

His practical suggestion? "I would recommend zesting some oranges and putting it in something." Add citrus zest to your water, tea, salad dressings, or protein shakes for an easy DPP-4 inhibitor boost that helps your GLP-1 stay active longer.

RELATED:20 Possible Ozempic Side Effects

6. Grapes with Seeds

A bunch of white grapes between the grape leaves in a vineyard of G\u00fc\u00edmar, Tenerife, Canary Islands, Spain, Marmajuelo or Bermejuela grape varietyShutterstock

Don't reach for seedless grapes if you're trying to control hunger. "Grape seeds have a strong DPP-4 inhibition effect," DeLauer points out. The seeds contain compounds that help your natural GLP-1 stay active longer.

"I like the grapes with the seeds because they're not adulterated and twisted up anyway," he adds. The combination of fiber, natural sugars, and DPP-4 inhibitors creates a powerful appetite-controlling snack that works similarly to how Ozempic keeps GLP-1 active.

7. Shellfish and Mollusks

oysters fresh seafood healthy meal food snack on the table copy space food background rustic top view pescatarian diet​19. OystersShutterstock

Seafood lovers will appreciate this next tip. "Mollusks—so eating clams or eating oysters or eating mussels—have actually a very strong DPP-4 inhibition effect," DeLauer reveals. These shellfish help your GLP-1 stay active longer in your system.

While eggs provide similar benefits, "Eggs also, just not quite as strong as mollusks," he notes. Consider adding more shellfish to your meal rotation for better appetite control that mimics how Ozempic works.

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

8. Curcumin (Turmeric)

Close-up,Turmeric,(curcumin),Powder,In,Wooden,Spoon,With,Fresh,Rhizome​TurmericShutterstock

For a truly powerful natural approach, look to turmeric's active compound. "Curcumin has an effect on DPP-4 inhibition for 24 hours. And it doesn't just sort of downregulate it. It can actually really inhibit it," DeLauer explains.This makes curcumin perhaps the most potent natural DPP-4 inhibitor available. For maximum benefit, DeLauer suggests: "Put a teaspoon of curcumin in a protein shake. You're barely going to taste it." This combination gives you both increased GLP-1 production and extended activity—the same mechanisms that make Ozempic effective, but through natural foods. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.