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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.

I'm a Fitness Expert: Here's What Really Burns More Fat After 40, Walking or HIIT

One expert weighs in on the two popular workouts.

Leah Groth
By Leah GrothNov 01, 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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Leah Groth
By Leah GrothNov 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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Fitness & Workouts

Are you trying to burn fat? There is a lot of conflicting information out there about what workout is better for fat burning after 40: HIIT or walking. Body Network asked Aaron Leventhal, Author of The New Fit: How To Own Your Fitness Journey in Your 40s, 50s, and Beyond, a personal trainer who has a BA in Exercise Science and is NSCA-CSCS certified, and here is exactly what he had to say.

It Depends on Age and Gender

Beautiful women doing a cardio HIIT routine and squatting. Three fit women in sportswear working out and doing squats in the gymShutterstock

Whether you should do walking or HIIT depends on your age and sex. “We are all different, and women are not small men. If you are perimenopausal or in menopause, then you can definitely do HIIT. There is great research on the benefits of HIIT for all of us, no matter sex, but there is some confusion on how this type of training affects each of us,” he says.

Menopausal Women Should Do HIIT and Strength Training

Muscular Caucasian forty year old woman doing exercises with dumbbells in the gym.Shutterstock

Menopausal women should do HIIT training and strength training, according to Leventhal. “I found this study to show the benefit of HIIT training in a group of women who engaged in HIIT training compared to a group that only did endurance training. The results were staggering. The HIIT group significantly changed in terms of losing body fat, sleeping better, and seeing a decrease in menopausal side effects,” he says.

The H in HIIT Can Vary

Senior woman stretching, online training in living room. Balancing yoga exercise. Exercising for emotional and spiritual health. Well-being, wellness for retired female. Domestic yoga practiceShutterstock

“But are you really doing HIIT? So, we can definitely say that HIIT is good for everyone, regardless of age or sex. What we can’t say for sure is if when you think you are doing HIIT, you are. The H.I. in HIIT can be misleading because the benefits only come once you are at a heart rate above 85% of max. Thus, the H- in High and I- in intensity. It doesn’t count if you just do a fitness class called HIIT,” he continues.

You Need to Get Enough Intensity

People running in machine treadmill at fitness gymShutterstock

The real juice is in getting the true intensity needed, says Leventhal. “Just to give you an idea of how far off most of you are when it comes to true high-intensity training. A study by York University in Toronto took a group of people, put them on a treadmill, and asked them to run at a low intensity. Then, they were asked to get their heart rate up to 93% of max by running vigorously. Most participants thought they were at 93% of the max while still well below 75% of the max heart rate,” he says.

NEAT Matters

A happy man father following his son and pushing him forward while moving up the hill towards their picnic place.Shutterstock

N.E.A.T., aka non-exercise activity thermogenesis, also comes into play. “When it comes to burning calories, what we do outside of our HIIT workouts might be more critical. We see this in other cultures, which require walking, riding, and hiking throughout the day instead of sitting behind a desk.”

RELATED:Woman Loses 70 Pounds in 12 Months After Making These 3 Simple Changes

The More Steps You Take, the More Calories You Burn

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

“The more steps you take, the more calories you burn. A recent study showed that when you do a hard-charging HIIT workout, you might burn up to 13% of your daily calories. But, by taking more than 10K steps a day, working with your hands, and moving more throughout the day, you can burn 30% or more of your daily calories. So, let's not leave walking out of your daily exercise routine,” he says.

Find Balance

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

You must find a balance of what works best for you, he says. “As we age, we may need to change the way we train. For those of you who are used to hard-charging HIIT workouts 5 times a week, you may need to start balancing it out with less HIIT and add some walks. Likewise, if you don’t have a movement practice that includes HIIT, maybe you want to add that in to start 1 x a week. The key is to find the right balance, and I recommend finding the right balance by paying close attention to how your body feels and making sure you are being a critical thinker in your daily exercise choices.”

Be Ready for the Challenge

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

“Remember, HIIT is challenging, and to do it, you’ll need to be ready for it. A simple way to know if you are ready is to give yourself a rating on the following questions. What is my desire to train today? One is low, and five is high. A 4 or 5 is a green light to go. Try doing this before and after your warm-up. You would be surprised at how things change after you get moving. If you are a 1 or 2 on a scale of 1-5, it might be a good idea to head out for a long walk. When you fall at a 3, it's up to you. As you do this type of present critical thinking more and more, you’ll be more and more dialed in,” he says.

Is It Working?

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

“Is it working? I can tell you this. The only way to know if the balance is right and if you are getting the benefits of both walking and HIIT is to create measurables. What is your goal? Is it to hold onto lean muscle mass as you age? Is it to lose weight? Increase bone density? Increase performance? Measure where you are today, play with some walking and HIIT, and see what changes,” he says.

RELATED:This Mom Went From a Size 10 to a 4 in 90 Days After Discovering These 5 Weight Loss Truths

Remember, It Takes Time

Happy senior couple having fun together on vacation at city street. Two mature people enjoying time together during summer holidays.Shutterstock

“It will take time. Give it six weeks, and then see how your new routine works. The key is to include walking and HIIT in your weekly routine in the right balance. It’s like you are running an experiment on yourself. Measure where you are when you start and along the way. You’ll learn to adjust the dials as you go along to get your routine fine-tuned for you,” he concludes. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

cardiohiit (high-intensity interval training)workout routineswalkinghiitweight loss

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Fitness & Workouts

I'm a Fitness Expert: Here's What Really Burns More Fat After 40, Walking or HIIT

Happy,Senior,Woman,,Bicycle,And,Helmet,On,Holiday,Ride,bike
Shutterstock
Leah Groth
By Leah GrothNov 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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 trying to burn fat? There is a lot of conflicting information out there about what workout is better for fat burning after 40: HIIT or walking. Body Network asked Aaron Leventhal, Author of The New Fit: How To Own Your Fitness Journey in Your 40s, 50s, and Beyond, a personal trainer who has a BA in Exercise Science and is NSCA-CSCS certified, and here is exactly what he had to say.

It Depends on Age and Gender

Beautiful women doing a cardio HIIT routine and squatting. Three fit women in sportswear working out and doing squats in the gymShutterstock

Whether you should do walking or HIIT depends on your age and sex. “We are all different, and women are not small men. If you are perimenopausal or in menopause, then you can definitely do HIIT. There is great research on the benefits of HIIT for all of us, no matter sex, but there is some confusion on how this type of training affects each of us,” he says.

Menopausal Women Should Do HIIT and Strength Training

Muscular Caucasian forty year old woman doing exercises with dumbbells in the gym.Shutterstock

Menopausal women should do HIIT training and strength training, according to Leventhal. “I found this study to show the benefit of HIIT training in a group of women who engaged in HIIT training compared to a group that only did endurance training. The results were staggering. The HIIT group significantly changed in terms of losing body fat, sleeping better, and seeing a decrease in menopausal side effects,” he says.

The H in HIIT Can Vary

Senior woman stretching, online training in living room. Balancing yoga exercise. Exercising for emotional and spiritual health. Well-being, wellness for retired female. Domestic yoga practiceShutterstock

“But are you really doing HIIT? So, we can definitely say that HIIT is good for everyone, regardless of age or sex. What we can’t say for sure is if when you think you are doing HIIT, you are. The H.I. in HIIT can be misleading because the benefits only come once you are at a heart rate above 85% of max. Thus, the H- in High and I- in intensity. It doesn’t count if you just do a fitness class called HIIT,” he continues.

You Need to Get Enough Intensity

People running in machine treadmill at fitness gymShutterstock

The real juice is in getting the true intensity needed, says Leventhal. “Just to give you an idea of how far off most of you are when it comes to true high-intensity training. A study by York University in Toronto took a group of people, put them on a treadmill, and asked them to run at a low intensity. Then, they were asked to get their heart rate up to 93% of max by running vigorously. Most participants thought they were at 93% of the max while still well below 75% of the max heart rate,” he says.

NEAT Matters

A happy man father following his son and pushing him forward while moving up the hill towards their picnic place.Shutterstock

N.E.A.T., aka non-exercise activity thermogenesis, also comes into play. “When it comes to burning calories, what we do outside of our HIIT workouts might be more critical. We see this in other cultures, which require walking, riding, and hiking throughout the day instead of sitting behind a desk.”

RELATED:Woman Loses 70 Pounds in 12 Months After Making These 3 Simple Changes

The More Steps You Take, the More Calories You Burn

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

“The more steps you take, the more calories you burn. A recent study showed that when you do a hard-charging HIIT workout, you might burn up to 13% of your daily calories. But, by taking more than 10K steps a day, working with your hands, and moving more throughout the day, you can burn 30% or more of your daily calories. So, let's not leave walking out of your daily exercise routine,” he says.

Find Balance

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

You must find a balance of what works best for you, he says. “As we age, we may need to change the way we train. For those of you who are used to hard-charging HIIT workouts 5 times a week, you may need to start balancing it out with less HIIT and add some walks. Likewise, if you don’t have a movement practice that includes HIIT, maybe you want to add that in to start 1 x a week. The key is to find the right balance, and I recommend finding the right balance by paying close attention to how your body feels and making sure you are being a critical thinker in your daily exercise choices.”

Be Ready for the Challenge

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

“Remember, HIIT is challenging, and to do it, you’ll need to be ready for it. A simple way to know if you are ready is to give yourself a rating on the following questions. What is my desire to train today? One is low, and five is high. A 4 or 5 is a green light to go. Try doing this before and after your warm-up. You would be surprised at how things change after you get moving. If you are a 1 or 2 on a scale of 1-5, it might be a good idea to head out for a long walk. When you fall at a 3, it's up to you. As you do this type of present critical thinking more and more, you’ll be more and more dialed in,” he says.

Is It Working?

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

“Is it working? I can tell you this. The only way to know if the balance is right and if you are getting the benefits of both walking and HIIT is to create measurables. What is your goal? Is it to hold onto lean muscle mass as you age? Is it to lose weight? Increase bone density? Increase performance? Measure where you are today, play with some walking and HIIT, and see what changes,” he says.

RELATED:This Mom Went From a Size 10 to a 4 in 90 Days After Discovering These 5 Weight Loss Truths

Remember, It Takes Time

Happy senior couple having fun together on vacation at city street. Two mature people enjoying time together during summer holidays.Shutterstock

“It will take time. Give it six weeks, and then see how your new routine works. The key is to include walking and HIIT in your weekly routine in the right balance. It’s like you are running an experiment on yourself. Measure where you are when you start and along the way. You’ll learn to adjust the dials as you go along to get your routine fine-tuned for you,” he concludes. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Fitness & Workouts

Fitness Expert Lost 110 Pounds When He Quit These Common HIIT Mistakes and Started Walking Daily

Thomas_DeLauer65
Copyright Thomas DeLauer/YouTube
Leah Groth
By Leah GrothOct 31, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you confused about HIIT (high-intensity interval training) workouts and if they are right for you? Thomas DeLauer (@ThomasDeLauerOfficial) is a YouTuber with over 3.68 million subscribers who share content about how to improve your life and who lost over 110 pounds by maintaining a healthy diet and walking. In a new viral video, he tackles the popular workout method, revealing who it is best for and the various ways you could be doing it wrong. “High-intensity interval training is a whole different ball game than what most people think that it is. I want to give you a breakdown of A, what high-intensity interval training really is, and B, what kind of cardio you should be doing when you're intermittent fasting, or what you need to know to at least make an informed decision,” he says.

HIIT Isn’t Always the Most Effective Workout for Fat Loss and Metabolic Response

“The first thing I want to talk about before I even get into anything that has to do with fasting is truly give you the breakdown of what high-intensity interval training should truly look like and what you're actually trying to accomplish,” he says in the post. “Most people look at high-intensity interval training as just this way to get a crazy lung burner, just an awesome workout where you feel like you just torched a bunch of calories. That's all fine and dandy, but it doesn't always elicit the best metabolic response, and it doesn't always elicit the best body composition response. You don't always get the desired outcome. You may feel like you accomplished something, but that's not because high-intensity interval training is bad. It's because most people are doing it wrong.”

HIIT Cardio Is Similar to Weight Training

“When we're doing high-intensity interval training, we are activating the anaerobic system of the body. So I want you to think of high-intensity interval training cardio the same way that you would think of weight training,” he says. “Weight training operates with the same metabolic business in your body that high-intensity interval training does. It's utilizing carbohydrates as a source of fuel. So what that means is you're in that rep range of maybe six reps all the way up to 15 reps in the weight room. Well, it's the same kind of thing that you're burning when you're doing a high intensity interval training workout,” he says.

Most People Are Doing HIIT the Wrong Way

He offers an example of what most people think HIIT looks like. “Most people will go ahead and do one minute of high-intensity exercise and then one minute off. Then they'll go back, and they'll do one minute on and one minute off. This is great for gamifying a process. I understand that it makes it easy, but that's not how the body works. The body doesn't necessarily know what one minute or two minutes are. The body just knows when it's fully fatigued or not,” he says.

RELATED:8 Morning Habits That Target Stubborn Belly Fat While Boosting Energy

This Is the Right Way

“The whole idea with high-intensity interval training is you need to 100% be pushing it to the max and then recovering for however long it takes, whether it's 30 seconds, one minute, two minutes, to be able to be fully recovered to give it 100% again. So it varies from person to person on how long the rest periods should be. It is absolutely not uniform,” he continues. “You should be doing your high-intensity training all the way pedal to the metal for like 15, 20 seconds because, quite honestly, that's about how much energy you have stored up in your body to really perform at 90 to a hundred percent. If you're going longer than 20 or 25 seconds, then you're not pushing it at 90 or a hundred percent. Plain and simple, period. You should be going all the way then recovering as much as you possibly need to to be able to afford to push it 100%.”

If You Are Doing It the Other Way, You Aren’t Going to Your Max

“If you're going at one minute on, one minute off, you're probably going something like 50, 60% of your maximum and then just recovering for however long it takes, that doesn't really add up. We need to elicit the metabolic response that we get when we would normally weight train where we're going all the way to failure,” he says.

HIIT Won’t Get You Into a Fasted State Easier

He then goes on to explain how it applies to fasting. “When you are in a fasted state, your body is not utilizing carbohydrates as a source of fuel. When you are fasted, your body is using ketones. It uses fat, and it turns fat into ketones. When you are doing high-intensity interval training, you're utilizing carbs. Now, I hear a lot of people talking about how high-intensity interval training is going to help them get into a fasted state easier, but that is not really the case,” he says.

RELATED:A World Champion Shows You 10 Pool Workouts That Burn Fat While Having Fun

It Has More to Do with When You Are Eating

“Once you're already fasting, your body just stores the glycogen and puts it away. It's not like you have to burn through all your glycogen first before you start burning fat. It's really just how long you are going without eating before your body starts using fat. So it's not like you have to drain your tank and then start using fats. It doesn't quite work all the way like that, although it does in some cases. But high-intensity interval training isn't gonna get you to the benefits of fasting any faster. If you like to do high-intensity interval training, it should simply be because it feels good and because you want to get the maximum heart rate benefits,” he says.

If You Are Fasting and Want to Burn Fat, Try Steady State Cardio

“I like HIIT because it feels good. I get a good mental response from it. But if you're fasting and you're just looking to burn some fat, you're probably better off doing a little bit more of a steady-state type of cardio. I'm talking like literally just 15, 20 minutes at like 60 to 70% of your maximum heart rate. That's gonna oxidize fat a lot easier and maximize the utilization of the ketone bodies,” he says.

The Best Time for HIIT Is After a High Carb Meal

“But if you are gonna do HIIT, then you're gonna wanna make sure you do it right. And the thing is, HIIT is really good right after you have some kind of high-carbohydrate meal; that way, your body can actually use those carbs and put them to good use so they don't get stored at all. But it's very important that you're doing the high-intensity interval training properly,” he says. “Now, when it comes down to the time of your cardio later in the day, if you are someone that cannot do cardio in a fasted state, you have to do it after you've eaten well. You're someone who might respond well to doing high-intensity interval training as a form of cardio, but after you ate. So that would make sense only if you are doing your cardio at the end of the day, after you've already broken your fast.”

RELATED:7 High-Protein Meals That Stop Hunger and Burn Fat

Bottom Line? Mix It Up

The bottom line? “If you're doing your cardio in the morning while you are still fasting, you have to make an honest, informed decision with yourself about what you are after. Are you trying to burn more fat or are you trying to get more of a mental benefit? So maybe mix it up a little bit,” says DeLauer. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Fitness & Workouts

11 Walking Tricks This Coach Uses to Burn More Fat

Thomas DeLauer
Thomas DeLauer/YouTube
Christopher Roback
By Christopher RobackDec 25, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Finding time for effective exercise can feel overwhelming. But according to nutrition coachThomas DeLauer, the simplest form of movement – walking – could be your key to fat loss. With over 3.68 million YouTube subscribers and years of experience coaching professional athletes, DeLauer reveals how small changes in your walking routine can lead to significant fat loss results. Here's what science says about optimizing your daily walks.

The Science Behind Walking and Fat Loss

Walking at 50-60% of your maximum oxygen consumption (VO2 max) triggers beta oxidation, where your body preferentially burns fat, explains DeLauer. "At lower intensities, like walking, our bodies preferentially use fats unless there's something standing in the way," he states. A study in the Journal of Exercise, Nutrition and Biochemistry demonstrated that walking three days per week for 12 weeks significantly reduced BMI, subcutaneous fat, and visceral fat in obese subjects.

Why Walking on an Empty Stomach Works

Research from the International Journal of Obesity revealed compelling evidence about meal timing and fat oxidation. "What they found is that when breakfast was consumed, the level of carb oxidation was very high prior to exercise, during exercise, and after the walk," DeLauer says in his post. In contrast, "The group that didn't have breakfast had higher levels of circulating non-esterified fatty acids prior to exercise, meaning they were already utilizing fats before they even started exercising."

RELATED:She Completely Transformed Her Body in 1 Year by Doing These 6 Things

Understanding Your Body's Fat-Burning Process

DeLauer uses a practical analogy: "Think of it like a sink with a garbage disposal. Your body has to burn through all that stuff in the sink before it can start burning the water and have the water flow through the drain." This explains why timing matters for fat loss. "You're going to have to burn through all of that before you ever get to a point where you're burning fat."

The Right Time to Walk After Meals

While immediate post-meal walks help with blood sugar control, they're not optimal for fat burning. "Going for a walk right after breakfast is tremendous for what is called glycemic control," DeLauer explains. "That means it's going to suck up the glucose from that breakfast and it's going to prevent the glucose from spiking."

The Perfect Window for Fat Loss

"If you wait for that food to break down a little bit and then go for a walk, when the food is already digested... you're going to liberate more of those fats," DeLauer advises. Wait 2-3 hours after meals when possible. "You're going to have lower levels of insulin, and you're going to be able to, therefore, oxidize more fat because insulin isn't preventing lipolysis."

Making Walking Work for Your Schedule

While fasted morning walks are ideal, they're not realistic for everyone. "Not everyone can just get up in the morning and go for a fasted walk," DeLauer acknowledges. The key is finding the sweet spot between meals when your body is primed for fat oxidation.

RELATED:She Lost 21 Pounds by Doing These 3 Simple Things

Protect Your Muscle While Losing Fat

Walking offers a unique advantage for preserving muscle mass. "We know that walking is really good. It's low impact. We know that it spares muscle because it's not high energy and it's very low demand," DeLauer points out.

The Heart Health Bonus

Walking delivers powerful cardiovascular benefits alongside fat loss. Research shows that 30 minutes of walking five days a week can reduce coronary heart disease risk by 19%. Studies indicate it helps lower blood pressure, reduce stroke risk, and improve overall cardiovascular health.

Better Blood Sugar Control

Regular walking creates meaningful metabolic improvements beyond fat loss. Meta-analyses show significant decreases in glycated hemoglobin (A1c) and improvements in insulin sensitivity, supporting better blood sugar control and enhanced fat burning.

RELATED:10 Rules Help Petite Women Drop 15 Pounds in 90 Days

Mental Clarity Benefits

Strategic walking reduces stress and depression scores while promoting relaxation. This mental health boost complements the physical benefits, making it easier to stick to your fat loss goals.

Creating Sustainable Results

"Timing your walks when you are the most hungry or in between your meals" creates optimal conditions for fat burning, DeLauer says. Combined with walking's low-impact nature, this approach helps you maintain consistency - the key to long-term success. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

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

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

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

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

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

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

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

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

She Discusses Three Studies

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

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

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

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

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

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

The First Study Instructed People to Walk More

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

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

The People Who Walked More Lost More Weight

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

The people who didn’t add walking gained weight. “Not only did adding walking to people's routines prevent the weight gain that most people have happened to them over time as they age, but adding walking also caused weight loss on top of that prevention of weight gain,” she says, pointing out that it added up to a “net weight loss of like five pounds compared to the people who didn't add any walking to their routine.”

It Also Lowered Blood Pressure

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

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

The Next Study Compared Walking to Running and Biking

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

Here Is What Participants Had to Do

Group of runners in fitness clothing running in the city. Young men and women running together in morning.Shutterstock

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

The Walkers and Runners Lost the Most Pounds

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

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

But the Walkers Lost More Than Double the Body Fat

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

The Third Study Looked at Fat Oxidation Levels

Youve gotta sweat for it. Shot of a sporty young woman taking a break while exercising outdoors.Shutterstock

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

Here’s How to Calculate Your Optimal Oxidation

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

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

Or, Use These Averages for Men and Women

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If you don't feel like calculating that and figuring it out, the study found that for men, the average best rate of walking was 3.4 miles per hour, whereas, for women, it was about three miles per hour to maximize fat burning.

Bottom Line: Walking Is Great for Weight Loss

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

Fitness & Workouts

3 Best Times to Walk to Burn More Fat

Steve Garrett Dynamic Running Fitness
Copyright Dynamic Running Fitness/Instagram
Christopher Roback
By Christopher RobackFeb 07, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

We all know walking is good for us, but timing can make all the difference when it comes to fat loss. Steve Garrett from Dynamic Running Fitness, a seasoned running coach, reveals that certain times of day can significantly boost your walking workout's fat-burning potential. Drawing from his extensive experience in fitness training, he shares the science behind why these specific walking times can help maximize your results.

Early Morning Walk Before Breakfast

While getting out of bed for an early morning walk might not sound appealing, Steve explains why it's worth the effort: "When you're asleep, you're in what's called a naturally fasted state." During this time, your body has already processed your last meal and is primed for fat burning. The key is keeping it gentle – Steve recommends a 10-30 minute easy walk before breakfast.

Why Morning Walks Work Better Than Post-Breakfast

"If you get out of bed and then have breakfast," Steve warns, "what's actually going to happen then is you're going to up your blood sugar and that's going to release insulin which is going to effectively block any fat burning." By walking before breakfast, you maintain your body's natural fat-burning state. "If you keep the walk nice and gentle, nice and relaxed, it's going to rely mainly on fat stores," he emphasizes.

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

Hourly Walks During Your Workday

For office workers, Steve identifies a crucial opportunity for fat burning through movement breaks. "As we sit for extended periods of time, the body is going to start switching off," he explains. His solution? A five-minute walk every hour. While it might seem minimal, these short walks add up significantly over the day.

The Office Chair Problem

"When you're in a nice, comfortable office chair," Steve points out, "your skeleton, your muscles are all saying, well, I don't need to be supporting my frame anymore. I'll let the chair do it." This leads to muscle disengagement and poor posture. "It's very difficult to walk with bad posture," he notes, "but it's very easy to sit with bad posture."

Making the Most of Lunchtime Walks

Steve recommends extending your midday movement: "If you can get out for a 15, 20 or even 30 minute walk after you've had something to eat, all the better, because that's going to help not only increase the step count and more noticeable calorie burn, but also it's going to help get the insulin back under control."

Post-Dinner Evening Walk

The final crucial walking time comes after your evening meal. "For most people, your evening meal is the biggest meal of the day," Steve points out. "It may be the most calorie laden meal of the day if you've been a little bit indulgent." This timing is particularly effective because your blood sugar will be elevated from your largest meal.

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

The Evening Walk-Sleep Connection

An evening walk helps prepare your body for optimal fat burning during sleep. "Going out for a good 30 minutes, if you can get an hour's walk in, then you're going to really help control, bring that blood sugar down, keep that insulin under control and get the body back closer into its fasted state for when you go to bed, which is when the fat burn is going to happen."

Digestive Benefits of Evening Walk

"After a big meal, I'm sure we've all from time to time felt that little bit full, that little bit bloated," Steve acknowledges. "As you walk, the movement, the motion of the body is just helping things... keeping everything regular. Your digestion is going to improve."

Stress Management and Mental Well-being

Evening walks serve another crucial purpose. "Walking outside in fresh air has been proven to help bring stress levels down," Steve shares. "That's going to improve your mental well-being. You may have had a stressful day at work." This stress reduction is crucial since stress can trigger cortisol release, which may interfere with fat loss.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Setting Up for Better Sleep

"A good night's sleep," Steve emphasizes, "is one of the best ways to burn fat, a body in a nice, relaxed state, low stress, good quality sleep. It's going to really aid any kind of fat loss." By timing your evening walk properly, "you're going to set yourself up for a good night's sleep."

Getting Started With Timed Walks

Start by incorporating just one of these walking times into your daily routine. Choose whatever feels most manageable – whether that's morning walks, brief hourly walks, or evening strolls. The key is consistency rather than perfection. As Steve suggests, consider using an app to track your progress and maintain motivation.

Don’t forget that walking intensity matters too. For optimal fat burning, keep your walks at a comfortable pace where you can easily hold a conversation. As Steve emphasizes, maintaining a gentle, relaxed pace, especially during morning walks, helps ensure your body primarily uses fat for fuel. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

9 "Healthy" Foods Stopping You From Losing Weight

Maxie Haase maxiehaase
Copyright maxiehaase/Instagram
Leah Suzanne
By Leah SuzanneMar 31, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you trying to lose weight but can’t get your diet right? You might need to ditch a few foods from your daily menu. Maxie Haase is a macros nutrition coach who helps her clients lose weight in a natural and sustainable way, finding “peace with food and power through nutrition.” In a recent Instagram post, she discusses food to avoid if you are trying to lose weight.

These Foods Aren’t “Bad” But Won’t Help You Lose Weight

“I like to spend my macros wisely when in a caloric deficit and everything I’m about to list is based off of personal preference and experience; I AM NOT SAYING THESE FOODS ARE BAD! When cutting, I aim to eat mostly whole, single ingredient foods and try to make my meals higher volume to help with satiation. Here is my list of things I avoid,” she writes.

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

Nut Butters and Nuts

The first food to avoid in a calorie deficit is nut butters and nuts. “I love peanut butter more than most people, but 1 serving is 190-200cals and I would rather spread those cals out in a different way,” she says.

Granola

As a kid, you might have been trained to believe granola is healthy, but it’s not great for weight loss. “It’s so crunchy and delicious, but the portion size compared to nutritional profile is not worth it to me,” she writes.

Honey

Honey is sourced from bees, but that doesn’t mean it is better than other sweeteners for weight loss. “Arguably the best natural sweetener, but it’s pure carbs and I would rather eat those carbs/can do without adding sweetness to yogurt. It’s not necessary to me,” she writes.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Fancy Coffees

Many fun and sweet coffees are to be ordered at your local shop, but be careful. “I will keep my coffee order simple because lattes and super sugary drinks are calorie dense and I’d rather eat those cals,” she says.

Apples, Bananas, and Watermelon

Lots of weight loss experts recommend fruit, but there are a few to avoid, including apples, bananas, and watermelon. “This sounds nuts, but those fruits are a lot higher in carb in comparison to berries. When cutting, I eat mostly berries!” she says.

Alcohol

Alcohol is basically drinking your calories. “It eats up my cals, gives me no nutritional benefit and messes up my digestion,” she says.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

High Fat Protein

Sure, some higher-fat meats are great sources of protein – but they are also high in fat! She recommends avoiding high fat protein on the regular. “I choose leaner meat like chicken, lean beef, white fish, shrimp for the majority of my meals to save fat for other things in my day,” she says.

Protein Bars

Protein bars are another no-no. “You will never catch me eating a 200-300 cal fake candy bar. I can make a meal with those cals that is much more filling,” she says.

Dining Out

She also avoids dining out. “I can make a much larger, lower cal meal at home that is more satisfying,’ she says.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Bottom Line

The bottom line? “All of the things listed above are not BAD. I simply cut back or remove them from my weekly routine/grocery haul when in a caloric deficit because it allows me more flexibility with the rest of my day,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

11 Things to Know Before Taking Ozempic

Dr Sophie GP
Copyright Dr Sophie GP/YouTube
Christopher Roback
By Christopher RobackMar 31, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

We've all been there - trying diet after diet, exercise plan after exercise plan, only to find ourselves struggling to lose weight or keep it off. If you've been wondering about those "miracle" weight loss drugs like Wegovy and Ozempic that celebrities are raving about, you're not alone. Dr. Sophie Newton breaks down exactly how these medications work and what you should consider before jumping on the bandwagon. Read on to discover if these treatments could be the kickstart to your weight loss journey that you've been looking for.

Yes, They Actually Work

"These medications have shown impressive results in clinical trials," Dr. Sophie says in her post. "In randomized double-blind control trials, people using Wegovy lost an average of 12% more body fat compared to those in the placebo group." Dr. Sophie explains that colleagues in the United States report excellent outcomes with patients successfully losing weight and maintaining it while on the medication.

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

The Celebrity Connection

Khloe Kardashian at the Cosmopolitan's 50th Birthday Celebration held at the Ysabel in West Hollywood, USA on October 12, 2015.

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"High-profile individuals like Elon Musk and reportedly Khloe Kardashian have used these medications for weight loss," notes Dr. Sophie. She mentions that this celebrity endorsement has led to the medication being nicknamed "the skinny shot" and has dramatically increased public interest in these treatments.

How These Drugs Actually Work

Valparaiso, IN USA - January 22, 2024: Wegovy semaglutide pens for treatment of chronic obesity, close up​Combining Natural GLP-1 Boosters for Maximum ResultsShutterstock

"These medications belong to a group called GLP-1 analogues," Dr. Sophie explains. "Wegovy contains semaglutide, which essentially makes you feel less hungry and more easily full, so you naturally eat less and lose weight." Dr. Sophie clarifies that the mechanism is straightforward and typically very effective for most patients.

Health Benefits Beyond Weight Loss

Man having chest pain - heart attack, outdoors​Myth 4: Fat Is Bad For Your HeartShutterstock

"When losing weight with these medications, you're also reducing your risk of conditions like type 2 diabetes and heart disease," Dr. Sophie points out. She highlights that the drugs help lower metabolic risk factors, providing substantial health benefits beyond mere cosmetic improvements.

RELATED:20 Possible Ozempic Side Effects

Common Side Effects to Expect

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"Like all medications, these drugs come with potential side effects," warns Dr. Sophie. "Most commonly, patients might experience nausea, vomiting, diarrhea, constipation, bloating, or excess gas." Dr. Sophie notes that these symptoms typically settle as the body adjusts, and treatment usually starts with a lower dose that gradually increases.

Serious Side Effects to Be Aware Of

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"If you have a personal or family history of thyroid cancer, these medications aren't suitable for you due to a potential link," cautions Dr. Sophie. She adds that in some cases, the medications have been associated with pancreatitis, though most people tolerate the treatment well despite these risks.

Accessibility and Cost Considerations

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesity​These Were Game ChangersShutterstock

"While these drugs are approved by NICE on the NHS, they're only available through specialist weight loss centers, which aren't accessible to everyone," Dr. Sophie explains. She points out that many people must pay privately, creating a financial barrier that might prevent some from accessing this treatment option.

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

It's Not a Forever Solution

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"You can regain weight after stopping the medication unless you maintain the lifestyle changes you've implemented," Dr. Sophie advises. She recommends thinking of these drugs as a kickstart to healthier habits rather than a permanent solution, emphasizing the importance of continued diet and exercise modifications.

A Comprehensive Approach Is Still Necessary

Healthy food at home. Happy woman is preparing the proper meal in the kitchen.​DinnerShutterstock

"While using these medications, you still need to focus on improving your diet, lifestyle, and increasing physical activity," Dr. Sophie stresses. She reminds patients that the drugs work best as part of a comprehensive approach to weight management that includes all the fundamentals you already know about.

Last Word

ozempic wegovyWegovy vs Ozempic: Pros and Cons for Weight Loss TreatmentShutterstock

If you're considering weight loss medications like Wegovy or Ozempic, remember they're most effective when combined with lifestyle changes. While they can provide an excellent starting point for your weight loss journey, sustainable results require ongoing commitment to healthy habits. Always consult with your healthcare provider to determine if these treatments are appropriate for your specific situation and health history. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

5 “Healthy” Foods Making You Gain Weight

Mateo Ruperti lifting_with_mateo
​Add Them to Your List
Copyright lifting_with_mateo/Instagram
Leah Suzanne
By Leah SuzanneMar 31, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you eating seemingly healthy food but can’t seem to lose weight? Even food dubbed “healthy” can cause you to pack on the pounds, according to an expert. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he blows the lid on the food you are probably eating that could make you gain weight. “5 healthy foods that are making you fat,” he writes. “The last one is gonna SHOCK you.”

Sushi Rolls

Do you go out to sushi with friends, thinking it will help you stick to your diet? According to Ruperti, sushi rolls are sneaky when it comes to carbs and calories. “Mostly white rice, sugary sauces, and just a touch of protein. It’s basically expensive carbs with a side of soy—not ideal for fat loss,” he says.

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

Low-Fat Dairy

Spoon with thermostat yogurt in a girl's hand​27. Regular YogurtShutterstock

Many of us were trained to think that non-fat and low-fat dairy products are instrumental in weight loss, especially compared to the full-fat version. But this isn’t the case, says Ruperti. “When they take out the fat, they usually add gums, fillers, or artificial sweeteners. You’re left with gut issues, cravings, and no real satisfaction,” he explains.

Avocados

Ripe,Avocados,In,Hands,Against,The,Background,Of,Boxes,WithShutterstock

You have likely heard that avocado can fuel weight loss, as it is packed with healthy fats. However, they can also cause you to gain weight. “Yes, they’re packed with nutrients, but they’re also calorie bombs. It’s easy to overdo it and add hundreds of calories without even noticing,” he says.

Salads with Dressing

Various,Glass,Bottles,Of,Salad,Dressing,With,Caesar,Dressing,AndShutterstock

When you think about going on a diet, salads come to mind. However, eating salads can be worse than other foods in terms of fat and calories. “The greens are fine, but drench them in dressing and suddenly it’s a fat-heavy, seed-oil-loaded meal that can hit 800+ calories fast,” says Ruperti. This is why a lot of people on diets will bring their own salad dressings with them.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Egg Whites Only

Woman hands breaking an egg to separate egg white and yolks and egg shells at the background​ A Day of Measured EatingShutterstock

Sure, there is fat in the yolk of an egg, and you can still get a lot of protein from the white. However, Ruperti doesn’t recommend egg white only breakfasts. “Skipping the yolks means skipping the good stuff. Whole eggs support muscle growth and satiety—egg whites alone just don’t cut it,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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