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

Walking is one of the best workout and here is why, explains an expert

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

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

Walking Is a Great Cardio Workout to Burn Fat

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

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

Walking Is Low Intensity

Young woman walking on green asphalt road in forestShutterstock

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

It Also Helps Keep Your Cortisol Levels Balanced

giannagfit2giannagfit/Instagram

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

It Will Tap Into Your Fat Stores

woman walking towards unknown placesShutterstock

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

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

It Will Improve Digestion and Blood Circulation

Woman running outdoors in morningShutterstock

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

She Walks 2 Hours Daily on an Empty Stomach

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

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

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

Body Network’s Expert Weighs In

tara_collingwooddietdivatara/Instagram

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

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

@gianna.gfit

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

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Fitness & Workouts

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

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

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

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

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

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

Walking Is a Great Cardio Workout to Burn Fat

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

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

Walking Is Low Intensity

Young woman walking on green asphalt road in forestShutterstock

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

It Also Helps Keep Your Cortisol Levels Balanced

giannagfit2giannagfit/Instagram

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

It Will Tap Into Your Fat Stores

woman walking towards unknown placesShutterstock

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

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

It Will Improve Digestion and Blood Circulation

Woman running outdoors in morningShutterstock

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

She Walks 2 Hours Daily on an Empty Stomach

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

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

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

Body Network’s Expert Weighs In

tara_collingwooddietdivatara/Instagram

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

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

@gianna.gfit

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

Fitness & Workouts

Scientists Find The Perfect Walking Speed That “Melts Body Fat”

Michaela_Dr_Miche10
Copyright Miche, PhD/YouTube
Christopher Roback
By Christopher RobackDec 28, 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.

When it comes to losing body fat, most people think they need to run for hours or spend endless time at the gym. But groundbreaking research has uncovered something simpler: there's a specific walking speed that maximizes fat burning, and it's changing how we think about weight loss.

Meet Michaela (Dr. Miche), PhD, a research scientist who analyzes cutting-edge studies on weight loss, nutrition, and fitness. "When confronted with these kinds of debates, I go straight to the science and try to get the best answer based on the highest quality research," she explains. Her recent analysis of walking studies has revealed fascinating insights about how this simple activity could be the key to sustainable fat loss.

Why Walking Beats Running for Fat Loss

In a groundbreaking 20-week study comparing different exercises, walking proved superior for fat loss. "The walking group lost three body fat percentage points, while running and biking groups only lost 1.2 points," Dr. Miche reports in her post. This occurred despite all groups exercising for the same duration—30 minutes, three times weekly.

The Science Behind Fat-Burning Speeds

Couple of young hikers with backpacks walk through the forestShutterstock

Why does walking outperform more intense exercises? "As the intensity is lower in an exercise, you actually burn more fat compared to carbs," Dr. Miche explains. "Whereas when you do a very high intensity exercise, you burn more carbs compared to fat." This makes walking particularly effective for fat loss, despite—or rather, because of—its lower intensity.

The Perfect Speed for Maximum Fat Burn

young fitness woman hiker legs at forest trailShutterstock

The research uncovered specific speeds that optimize fat burning. "For men, the sweet spot is typically walking at 3.4 miles per hour, while women reach optimal fat burning at around 3 miles per hour," Dr. Miche reveals. This pace aligns with what scientists found to be the ideal heart rate for fat oxidation—about 60% of your maximum heart rate.

Proof It Works: The Numbers Don't Lie

Woman nordic speed power walking, jogging and running lightly in forest in spring or summer. Sport fitness girl sports training and working out living healthy active lifestyle in forest.Shutterstock

A comprehensive meta-analysis of over 1,100 participants confirmed walking's effectiveness. "People who walked just 40 minutes, four times weekly for 35 weeks, lost two pounds and decreased their body fat by one percentage point—without making any dietary changes," Dr. Miche explains. Even more impressive, she notes that while walkers lost weight, non-walkers gained a few pounds, creating a net difference of about five pounds between groups.

RELATED:5 Protein Mistakes You're Making That Stop Weight Loss, Expert Says

Why Body Fat Matters More Than Weight

outdoor sports, workout and wellness concept. asian young strong, confident woman in sportive clothes in green park.Shutterstock

Dr. Miche emphasizes an important distinction: "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." She explains that "the aesthetic benefits and health benefits of weight loss pretty much all come from lowering your body fat percentage," noting how many 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."

The Ideal Walking Schedule for Beginners

Running Women Jogging in CountryShutterstock

Based on the research, Dr. Miche recommends starting with the proven formula: "The meta-analysis found that on average these studies had people walk four times a week for 40 minutes per session." This moderate commitment led to significant results while remaining achievable for most people.

Hidden Benefits Beyond Fat Loss

The females in sportswear walking together bright sunny park in summerShutterstock

Walking at the optimal speed doesn't just target fat—it transforms your health. "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," Dr. Miche notes. Additionally, "people increase their fitness substantially, raised VO2 max by three, which is a measure of cardiovascular fitness."

RELATED:Woman Drops 35 Pounds After Finding 5 Surprising Cortisol-Lowering Habits

How Walking Prevents Age-Related Weight Gain

Healthy lifestyle - woman walking in city parkShutterstock

One of walking's hidden benefits is its role in preventing natural weight gain. "Not only did adding walking to people's routines prevent the weight gain that most people have happen to them over time as they age," Dr. Miche points out, "but adding walking also caused weight loss on top of that prevention of weight gain."

Your 7-Day Walking Challenge

Close-up portrait of excited curly tanned girl in trendy sunglasses walking by swimming pool outside. Funny cheerful young woman in headphones enjoying music, while resting outdoor on summer resort.Shutterstock

Ready to start? Dr. Miche recommends focusing on hitting the optimal speed rather than distance: "It's not only useful for weight loss but also because it's just amazing for your health and it's nice to get outside." Start with 40-minute sessions at your target speed (3.4 mph for men, 3.0 mph for women), aiming for four sessions in your first week.

The science is clear: walking at the right speed is a powerful tool for fat loss and overall health. Whether you're starting a new fitness journey or looking to optimize your current routine, adjusting your walking speed could be the simple, effective strategy you've been searching for. The best part? You can start today, right now, with nothing more than a pair of comfortable shoes and a focus on maintaining that perfect, fat-burning pace. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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.

Nutrition & Diet

8 Fat Burning Methods Better Than Exercise, According to Weight Loss Expert

Abram Anderson
Abram Anderson/Instagram
Leah Groth
By Leah GrothDec 02, 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.

Do you want to burn fat without counting calories or spending hours at the gym? Abram Anderson is a weight loss coach who regularly shares tips on how to burn fat fast. In a few new video post, he reveals simple hacks for burning fat that take very little effort. “Do you want to lose weight faster than what you're currently doing? But you do not want to count calories, you do not want to take supplements, and you don't want to have to use willpower?” he says, going on to reveal them.

Focus on Speeding Up Your Metabolism

To burn fat fast, you need to rev up your fat-burning system. “One of the tips that I give,” he says in the post, “is to try to speed up your metabolism. There's a few different ways to speed up your metabolism extremely easily.”

RELATED: 5 High-Protein Breakfasts Hollywood Trainer Magnus Lygdback Swears By

Do 30 Seconds of an Activity Right Before You Eat

The first suggestion he has? “You can do 30 seconds of an activity right before you eat. You'll be able to increase your insulin sensitivity right before you eat. You'll be able to eat the same number of calories and store less as fat that way, plus you have a higher metabolism,” he says.

Or, Add Spices to Your Food

“Or you can try to eat spicier food,” he says. “If you were just to add spices to your food, you can literally eat the same number of calories once again and actually burn more of them without having them stored as body fat,” he claims.

Two Tablespoons of Fermented Food Per Meal Helps Melt Body Fat

In another video, he reveals something you should add to every meal to melt body fat. “According to scientific research, two tablespoons of a fermented food with meals” is all you need “if you want to improve your microbiome and melt body fat drastically,” he says.

RELATED: Weight Loss Coach Lost 40 Pounds and Kept It Off for 14 Years With These 5 Changes

Kimchi Is the Best One to Eat

Korean,Traditional,Kimchi,On,A,Dark,Background.Shutterstock

“It's not just any fermented food. According to our data, it seems that kimchi seems to far outweigh the benefits for weight loss and microbiome health compared to anything else,” he continues. “So the yogurt just doesn't cut it. But if you could have kimchi in your diet, it can do absolute wonders.”

Disruption of Blood Sugar Leads to Overeating

“If you want to learn how to stop overeating so you can melt body fat easier, this is the advice that we give to our clients inside of our health and life coaching program. And it's helped them melt 20, 50, a hundred plus pounds of body fat without counting calories,” he continues. “This advice might work for you, too. By far, the biggest thing that is leading to overeating is a disruption in your blood sugar levels.”

Here Is the Secret to Prevent Binge Eating

Healthy,Food.,Selection,Of,Good,Carbohydrate,Sources,,High,Fiber,RichShutterstock

“What happens is you eat something that's high in carbohydrates and easy to digest, and you get a blood sugar spike. When you have a blood sugar spike, even if you're staying in normal ranges, your body will release insulin, which will cause a blood sugar spike down. That spike down causes you to feel uncontrollably hungry, where you feel like you can eat everything in sight,” he says. “The solution to this is to add in complex carbohydrates, water, and a food from nature inside of that meal, and that's how you prevent binge eating.”

And, Walking Is the Most Effective Workout for Losing Body Fat

“Walking has proven to be the most effective exercise for losing body fat, at least for my clients,” adding that “it doesn't actually require a whole lot of effort in order to see phenomenal results with it.” However, when you walk matters. “If you choose when you do your walk, you can actually maximize your results. So if you were to actually walk first thing in the morning or walk immediately after a workout for whatever reason, that seems to increase the amount of body fat you lose. And my theory is twofold,” he says.

Walking in the Morning Can Help Curb Cortisol Levels When They Are the Highest

“One, when you walk in the morning, you get sunshine, and your cortisol levels are the highest. You can actually curb that and better metabolize stress hormones because cortisol has been shown to be both anabolic to fat and catabolic muscle. So you can curb that if you walk in the morning,” he says.

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

Walking Post Workout Can Utilize the Afterburn Effect

Young,Woman,Wearing,Sportswear,Is,Walking,On,A,Treadmill,AtShutterstock

The other best time to walk? “Two, if you were to walk after a workout, you actually utilize something called the afterburn effect,” he says. This is “where you burn additional calories even after your workout, and it's like extending it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

The Simple Best Exercise to Lose Weight, by Fitness Trainer

alexxandra_fitt1
alexx.fitt/TikTok
Leah Groth
By Leah GrothApr 10, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓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.

You don’t need a fancy gym, personal trainer, or several hours a day to get into the best shape of your life. According to one expert, losing weight requires just a pair of sneakers. Online fitness trainer and coach Alexandra (@alexx.fitt) has amassed a following on TikTok and Instagram by sharing videos about how she lost 50 pounds by making a few simple tweaks to her life. In a recent Instagram video, she reveals the simple exercise that is responsible for her transformation: Walking. “10k steps a day is life-changing here’s how,” she writes in the caption.

You Can Burn a Lot of Extra Calories

alexxandra_fitt2alexx.fitt/TikTok

“I weigh around 150lbs so walking 10k steps burns an extra 300-400 calories a day without spending hours on the stair master,” says Alexandra.

It Can Be Done Anywhere, Wearing Anything

alexxandra_fitt3alexx.fitt/TikTok

You also don’t need to spend a lot on clothing or equipment. “Walking can be done anywhere you don’t have to get fancy gym clothes you can literally walk in your pjs,” she adds.

RELATED: 5 Foods to Melt Your Belly Fat Away=

It Helps Regulate Appetite

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

Walking is also good for appetite regulation, according to Alexandra. “Walking is not an extremely difficult exercise and it can help regulate your appetite hormones and reduce feelings of hunger,” she says.

It Uses “Fat as Fuel”

woman walking towards unknown placesShutterstock

Walking also uses “fat as fuel,” she says. “Since walking is low impact your body will tap into your fat storage instead of ‘eating up’ your muscles.”

Walking Plus Healthy Eating Habits Helped Her Lose Weights

Alexandra_alexx.fitt11alexxandra.fitt/Instagram

“When I lost 40lbs, the ONLY exercise I did was walk,” says Alexandra. “Gyms were shut down, so it’s all I could do. Along with cleaning up my eating habits walking is the main exercise that helped me lose weight fast!”

RELATED: 19 Arm-Toning Workouts for Women Looking to Achieve Sculpted Shoulders and Biceps

Brisk Walking Boasts Many Other Health Benefits

Abstract image of people in motion with blurred backgroundShutterstock

According to JAMA Internal Medicine, walking at a brisk pace for about 30 minutes a day offers lots of healthy benefits, including a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

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

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

Active woman using smartwatchShutterstock

Also, a 2018 study published in the journal Obesity found that walking 10,000 steps a day is great for weight loss and weight management.

💪🔥Body Booster: Set a goal to walk 10,000 steps a day for a week. At the end of the week assess how your body looks and feels.

Nutrition & Diet

10 Insider Tips to Know Before Taking Ozempic

Karli_Sine karli.sine
Mom of 4 Lost 55 Pounds on Semaglutide "Now I Finally See Myself in the Mirror"
Copyright karli.sine/Instagram/Shutterstock
Leah Groth
By Leah GrothFeb 27, 2025
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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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 considering going on a weight loss drug to drop pounds? You should know a few things before doing so, says one experienced weight loss warrior. Karli Sine is a social media influencer who lost 55+ lbs on Semaglutide and is now “microdosing Tirzepatide,” she writes in her Instagram bio. In a new post, she opens up about her journey, revealing some insider tips on how to maximize weight loss and minimize side effects. “You’re starting your GLP-1 journey and ready to see big changes?” she writes. “Here are some things that aren’t in every post or pamphlet—but you’ll wish you knew them! I speak from experience!!! I lost 55 lbs taking Semaglutide! Your journey will be unique, and I want to make sure you’re set up for success.”

The First Months are Introductory Doses

The first thing to know is that the first months are introductory doses. “GLP-1s like Semaglutide and Tirzepatide aren’t a race. Starting with a lower dose helps your body adjust, reduces side effects, and builds a solid foundation for results. Don’t expect weight loss after a week or even a month, you JUST started!” she writes.

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

Stay Hydrated But With Electrolytes

Next, hydration is key. “Increased water is crucial, but plain water isn’t enough. GLP-1s slow gastric emptying, so add electrolytes to prevent fatigue and headaches,” she says.

Protein is Non-Negotiable

You also need to make sure you are consuming enough protein. “With reduced appetite, protein intake often drops, risking muscle loss. Aim for 90–120g daily, and prioritize it at every meal to preserve lean muscle while losing fat,” she writes.

RELATED:20 Possible Ozempic Side Effects

Resistance Training MATTERS

You need to resistance train if you want to maximize weight loss. “GLP-1s give you a leg up, but strength training will improve results, reduce loose skin, boost energy levels and help protect your muscles,” she writes.

Side Effects? Prep Ahead

Side effects are inevitable, but prepping ahead can minimize them.

  • Nausea: “Keep ginger chews or peppermint oil handy. Get Zofran if possible for the bad days,” she suggests.
  • Constipation: “Magnesium glycinate and high-fiber foods like Inulux Fiber can help,” she says.
  • Fatigue: “B12 or NAD+ injections can be game changers,” she notes.

It’s Not Just About Weight Loss

Going on a weight loss drug will do more than help you lose weight. “GLP-1s improve insulin resistance, lower inflammation, reduce cravings, and even improve cardiovascular health. Celebrate all the wins, not just the scale,” she writes.

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

Expect Plateaus

Your weight may plateau. “They’re normal and don’t mean failure. Use plateaus as a time to reassess nutrition, hydration, and activity. Try a new injection site or upping your water!” she says.

Consistency Is King

Stay consistent. “Weekly doses are ideal, so stick to the same day and time to stay on track. Set alarms or reminders if needed,” she suggests.

RELATED:20 Things to Avoid While on Ozempic

Prepare for Questions or Judgement

People might ask you a lot of questions about weight loss drugs, or even judge you. “Educate yourself on how it works—it’s not a shortcut; it’s science. Confidence in your choice shuts down negativity,” she says.

Stay the Course Post-Goal

And lastly, stay the course even after you hit your weight loss goal. “GLP-1s aren’t a ‘one and done’ solution. Many people stay on low doses long-term to maintain insulin resistance, reduce cravings, or prevent weight regain,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

She Lost 80 Pounds on Ozempic: 5 Side Effects

Sherry Steele sherry.anna.shares
Copyright sherry.anna.shares/Instagram
Leah Groth
By Leah GrothFeb 27, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you considering going on Ozempic or another GLP-1 weight-loss drug? Understanding the side effects is essential before going on any type of medication. Sherry Steele is an influencer who has been on a GLP-1 medication for about a year and has lost 80 pounds, according to one of her most recent posts. In a recent Instagram video, she reveals the side effects she has come across while on the drug. “What side effects have I experienced on a GLP-1 in the last 11 months in no particular order?” she writes.

People Regularly Ask Her About Ozempic Side Effects

She starts by saying that lots of people are curious about what to expect while on a weight loss drug. “Side effects is one of the most common questions I get so I thought I’d put it all in one place,” she says.

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

Headaches

The first side effect? “I experienced a headache in the beginning. I dealt with a headache for months and managed it with fluids, sleep, over-the-counter meds, and supplements,” she says.

Nausea

The second side effect she experienced is a common one, nausea. “I only experience nausea ever so slightly the very first day. This is a common side effect and I really just didn't experience it,” she says.

Constipation

She also had trouble with constipation. “This gets managed as my body gets used to increased doses, adequate amounts of water and fiber, and supplements,” she says.

RELATED:20 Possible Ozempic Side Effects

Food Noise Quieting

“My favorite side effect, food noises,” she says, noting that the medication helps keep “food noise is at bay,” which is key for weight loss. “I've always known how to lose weight. This side effect helps me to actually accomplish the weight loss through diet,” she says.

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

Slightly Blurred Vision

“One side effect (unusual) that I did not mention in the reel is how I’ve experienced sugar drops,” she added in the caption of the post. “I can tell because there have been a handful of times where my vision has slightly blurred, and I felt better upon getting some sugar into my system, which I have spoken to my doctor about and I now go for protein. I have also tested my fasting glucose a couple of times and it’s been in the 40s. This is not a chronic issue and can be managed by diet (another reason I’m working with a RD). I think it’s also important to note that I experienced some sugar drop issues prior to ever being on the meds. I’m just thinking the meds could be enhancing that.” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

Coach Transformed Body at 40 by Ditching CrossFit

Kathe Martin nutrition.by.kathe
Copyright nutrition.by.kathe/Instagram
Leah Groth
By Leah GrothFeb 26, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you training hard and taking extreme measures with your diet but can’t seem to lose weight? You might need to tone things down, one expert says. Kathe Martin is a certified nutrition coach who helps women transform their bodies via nutrition and exercise. In a new post, she shares her dramatic before-and-after photo, revealing how she smartened up her approach to losing weight. “Transformation Over 40—But It Didn’t Happen Overnight,” she writes in the caption, revealing the simple tactics she used to lose weight. “The key? Dialing in my nutrition and training smarter, not harder,” she writes. Here is what she did:

There Is No Quick Fix

“This isn’t a 6-week challenge or a quick-fix diet. This is years of consistency, trial and error, setbacks, and breakthroughs. Progress wasn’t linear—I had my ups and downs, moments of doubt, and times when I felt like I was doing everything right but still wasn’t seeing the results I wanted,” she writes.

She Dialed in Her Nutrition

“The real shift happened when I finally dialed in my nutrition. No more extreme dieting, no more chasing quick fixes—just fueling my body in a way that actually worked for me,” she continued.

She Changed Her Approach to Fitness, Running Less

She also had to change her approach to fitness. “And as much as I love running, I had to face a hard truth: more wasn’t always better. I used to run five days a week, thinking that was the key to getting lean, but in reality, I needed more balance,” she writes.

Now She Runs Twice a Week

She now balanced cardio with strength. “Now, I still run (because I love it and always will! 🏃♀️), but just twice a week (only during race season), while making lifting the priority.”

She Lifts Weights and Does Low-Intensity Workout

She also started lifting weights. “Strength training and low intensity gave me the results I had been chasing for years,” she reveals.

She Used to Do CrossFit

“I was never this strong or this lean in all my years of CrossFit. I worked hard, but I was constantly under-fueling, overdoing cardio, and stuck in the mindset that more was better. Turns out, smarter was better,” she admits.

It Takes Time and Commitment

“So if you’re feeling stuck, frustrated, or like your progress isn’t happening fast enough—just know, this takes TIME. But if you stay consistent, work smarter (not harder), and trust the process… the results WILL come.” 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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