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How Many Steps Should You Take To Lose Fat (And 4 Sneaky Ways to Hit It)

Follow these simple additions that will accelerate your weight loss.

Jeremy Ethier

Are you tired of complex workout routines and restrictive diets? In a hit video, fitness expert Jeremy Ethier reveals a simple, effective method to burn fat that you can start today – walking. As a certified trainer and Kinesiology graduate, Ethier shares his insights on how this underrated activity can transform your body. Read on to discover the magic number of steps that could kickstart your fat loss journey and learn easy ways to incorporate more steps into your daily routine.


Walking: The Unsung Hero of Fat Loss

If you want to kick-start a weight loss routine, walking is an ideal way to begin. "Walking does several things to improve health," Barry Franklin, director of preventive cardiology and cardiac rehabilitation at Beaumont Hospital in Royal Oak, Michigan, tells the American Heart Association. "It lowers your risk factors for cardiovascular disease, decreases body weight and fat stores, decreases blood sugar levels, modestly improves your lipid profile, and reduces chronic stress." Here are the benefits of walking just one mile a day, according to experts.

It All Adds Up

Walking just a mile may not seem like much, but it all adds up. “One day where you walk a mile doesn’t seem like much, but over the course of a week, month, year...that all adds up,” Tony Gentilcore, CSCS, tells Runner's World. “There’s a lot of empowerment and motivation that can be drawn from that. It stands to reason that if someone goes from doing nothing to walking a mile a day, they may see a trend of weight loss over the course of several weeks to months.”

The Magic Number: 10,000 Steps?

Ethier, in his video, delves into the origin of the popular 10,000 steps goal: "Typically, the number that pops into most people's heads is 10,000 steps a day, as that's usually used as the ideal benchmark to aim for. However, this idea of 10,000 steps a day was actually just simply a marketing tool that was used to sell the first developed pedometers in Japan. It actually didn't have any scientific backing behind it at that time, but research now shows that it actually does have some validity to it."

He further explains: "For instance, in order to hit the public health recommendation of getting in 30 minutes of moderate physical activity a day, it's been shown that this translates to roughly 8,000 steps a day. And in terms of weight loss, when we again convert activity recommendations to steps, it's been shown that bumping your steps up to around 10,000 steps per day is most effective for not only losing fat but also keeping that fat off in the long term."

The Math Behind Fat Loss

Ethier breaks down the numbers to show how increasing your step count can lead to fat loss: "Without going over it in depth and bore you with the math, when you crunch the numbers, you'll find that an average 180-pound individual can expect to burn roughly 60 calories per thousand steps when walking at a moderate pace. So if you're currently maintaining your weight with an average step count of, let's say, 6,000 steps a day, then for every 1000 additional steps you took per day, you'd be able to bump up your calorie expenditure by around 60 calories."

"And given that there are roughly 3,500 calories in a pound of fat, if you keep your diet and everything else the same, then by simply going from 6,000 steps a day to 8,000 steps a day, you'd theoretically be able to burn off an extra pound of fat a month. Just by making that subtle change and going from 6,000 steps a day to 10,000 steps a day, you theoretically be able to double that and burn off an extra pound of fat a month," he continues.

Scientific Backing

In his video, Ethier cites research to support his claims: "For instance, a paper from a Journal of Nutrition randomly assigned subjects to either just a low-calorie diet or the same low-calorie diet plus brisk walking. The walking consisted of a total of three hours of added walking per week, or in other words, an added 25 minutes of walking a day, which would equate to roughly 2,000 to 3,000 added steps per day. After 12 weeks, the walking group lost around three pounds more fat than the nonwalking group, which doesn't sound like much, but it's such an easy thing to implement into your routine that it can both kickstart and considerably speed up the fat loss process for you."

His Recommendations for Fat Loss

Ethier provides practical advice for those looking to lose fat: "If you're currently not very active at the moment and struggling to lean down, then set a realistic gold number of steps you can hit every day in order to help create and maintain a calorie deficit while ensuring that you don't then compensate by simply eating more as you do so and aiming for at least 8,000 or even 10,000 steps a day are honestly good targets to aim for if you're currently below that."

Easy Ways to Increase Your Step Count

Ethier offers simple tips to boost your daily step count:

1. Walk After Meals

"After every one of your meals for the day, so let's say breakfast, lunch, and dinner, make it a habit to go for a 10-minute walk immediately after this alone. If done for three meals a day, it will add, on average, a whopping 3,500 steps to your step count," he says in his video.

2. Walk While Brushing Teeth

"Rather than checking yourself out in the mirror as you brush your teeth, walk around the house, assuming that you brush your teeth twice a day for roughly two minutes at a time. This alone can increase your step count by around 400 steps," Ethier says.

3. Stay Hydrated

"Keep yourself well hydrated and drink more water throughout the day. I personally take more chips to the washroom than probably anyone I know. And assuming it's not a bladder problem, it's because I drink a ton of water. But this also helps me get my steps in because I'm frequently having to get up off my chair to use a washroom," he says.

4. Do Jumping Jacks

"Pick a hallway or doorway in your home and set a rule so that every single time that you pass that hallway, you immediately do 20 jumping jacks. Assuming that you don't forever avoid that hallway and pass through it, let's say five times a day. That's easily another 200 steps if we assume an equivalent of two steps per jumping jack."

You will burn more calories by picking up the pace. “There's good data to suggest the most protective walking speed is above 3 mph, which corresponds to more than three times the energy spent at rest,” Franklin says. “If you can get above that exercise intensity, the benefits are profound.”

5. Be Consistent

Try to be consistent with your walks. “If walking is your main source of exercise, set a goal of logging at least 30 minutes a day. If weight loss is your goal, aim for longer walks of 45-60 minutes when you can,” weight loss coach Stephanie Mansour tells TODAY.“Walking briskly helps improve cardiovascular fitness and burns more calories. If you struggle to walk briskly for 30 minutes straight, try adding intervals into your walk.”

Pace Matters

By following these simple tips and gradually increasing your daily step count, you can harness the power of walking to achieve your fat loss goals. Start today, and watch as those extra steps add up to significant changes in your body and overall health.

RELATED: 10 Power-Packed High-Fiber Snacks Nutritionist Swear By

Set Yourself Up For Success

Make small, realistic goals for your daily walks. “Start with a simple goal, such as, ‘I'll take a 5- or 10-minute walk during my lunch break.’ When your 5- or 10-minute walk becomes a habit, set a new goal, such as, ‘I'll walk for 20 minutes after work.’ Find specific times for walks. Soon you could be reaching for goals that once seemed impossible,” says the Mayo Clinic. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

More For You

Are you tired of complex workout routines and restrictive diets? In a hit video, fitness expert Jeremy Ethier reveals a simple, effective method to burn fat that you can start today – walking. As a certified trainer and Kinesiology graduate, Ethier shares his insights on how this underrated activity can transform your body. Read on to discover the magic number of steps that could kickstart your fat loss journey and learn easy ways to incorporate more steps into your daily routine.


Walking: The Unsung Hero of Fat Loss

If you want to kick-start a weight loss routine, walking is an ideal way to begin. "Walking does several things to improve health," Barry Franklin, director of preventive cardiology and cardiac rehabilitation at Beaumont Hospital in Royal Oak, Michigan, tells the American Heart Association. "It lowers your risk factors for cardiovascular disease, decreases body weight and fat stores, decreases blood sugar levels, modestly improves your lipid profile, and reduces chronic stress." Here are the benefits of walking just one mile a day, according to experts.

It All Adds Up

Walking just a mile may not seem like much, but it all adds up. “One day where you walk a mile doesn’t seem like much, but over the course of a week, month, year...that all adds up,” Tony Gentilcore, CSCS, tells Runner's World. “There’s a lot of empowerment and motivation that can be drawn from that. It stands to reason that if someone goes from doing nothing to walking a mile a day, they may see a trend of weight loss over the course of several weeks to months.”

The Magic Number: 10,000 Steps?

Ethier, in his video, delves into the origin of the popular 10,000 steps goal: "Typically, the number that pops into most people's heads is 10,000 steps a day, as that's usually used as the ideal benchmark to aim for. However, this idea of 10,000 steps a day was actually just simply a marketing tool that was used to sell the first developed pedometers in Japan. It actually didn't have any scientific backing behind it at that time, but research now shows that it actually does have some validity to it."

He further explains: "For instance, in order to hit the public health recommendation of getting in 30 minutes of moderate physical activity a day, it's been shown that this translates to roughly 8,000 steps a day. And in terms of weight loss, when we again convert activity recommendations to steps, it's been shown that bumping your steps up to around 10,000 steps per day is most effective for not only losing fat but also keeping that fat off in the long term."

The Math Behind Fat Loss

Ethier breaks down the numbers to show how increasing your step count can lead to fat loss: "Without going over it in depth and bore you with the math, when you crunch the numbers, you'll find that an average 180-pound individual can expect to burn roughly 60 calories per thousand steps when walking at a moderate pace. So if you're currently maintaining your weight with an average step count of, let's say, 6,000 steps a day, then for every 1000 additional steps you took per day, you'd be able to bump up your calorie expenditure by around 60 calories."

"And given that there are roughly 3,500 calories in a pound of fat, if you keep your diet and everything else the same, then by simply going from 6,000 steps a day to 8,000 steps a day, you'd theoretically be able to burn off an extra pound of fat a month. Just by making that subtle change and going from 6,000 steps a day to 10,000 steps a day, you theoretically be able to double that and burn off an extra pound of fat a month," he continues.

Scientific Backing

In his video, Ethier cites research to support his claims: "For instance, a paper from a Journal of Nutrition randomly assigned subjects to either just a low-calorie diet or the same low-calorie diet plus brisk walking. The walking consisted of a total of three hours of added walking per week, or in other words, an added 25 minutes of walking a day, which would equate to roughly 2,000 to 3,000 added steps per day. After 12 weeks, the walking group lost around three pounds more fat than the nonwalking group, which doesn't sound like much, but it's such an easy thing to implement into your routine that it can both kickstart and considerably speed up the fat loss process for you."

His Recommendations for Fat Loss

Ethier provides practical advice for those looking to lose fat: "If you're currently not very active at the moment and struggling to lean down, then set a realistic gold number of steps you can hit every day in order to help create and maintain a calorie deficit while ensuring that you don't then compensate by simply eating more as you do so and aiming for at least 8,000 or even 10,000 steps a day are honestly good targets to aim for if you're currently below that."

Easy Ways to Increase Your Step Count

Ethier offers simple tips to boost your daily step count:

1. Walk After Meals

"After every one of your meals for the day, so let's say breakfast, lunch, and dinner, make it a habit to go for a 10-minute walk immediately after this alone. If done for three meals a day, it will add, on average, a whopping 3,500 steps to your step count," he says in his video.

2. Walk While Brushing Teeth

"Rather than checking yourself out in the mirror as you brush your teeth, walk around the house, assuming that you brush your teeth twice a day for roughly two minutes at a time. This alone can increase your step count by around 400 steps," Ethier says.

3. Stay Hydrated

"Keep yourself well hydrated and drink more water throughout the day. I personally take more chips to the washroom than probably anyone I know. And assuming it's not a bladder problem, it's because I drink a ton of water. But this also helps me get my steps in because I'm frequently having to get up off my chair to use a washroom," he says.

4. Do Jumping Jacks

"Pick a hallway or doorway in your home and set a rule so that every single time that you pass that hallway, you immediately do 20 jumping jacks. Assuming that you don't forever avoid that hallway and pass through it, let's say five times a day. That's easily another 200 steps if we assume an equivalent of two steps per jumping jack."

You will burn more calories by picking up the pace. “There's good data to suggest the most protective walking speed is above 3 mph, which corresponds to more than three times the energy spent at rest,” Franklin says. “If you can get above that exercise intensity, the benefits are profound.”

5. Be Consistent

Try to be consistent with your walks. “If walking is your main source of exercise, set a goal of logging at least 30 minutes a day. If weight loss is your goal, aim for longer walks of 45-60 minutes when you can,” weight loss coach Stephanie Mansour tells TODAY.“Walking briskly helps improve cardiovascular fitness and burns more calories. If you struggle to walk briskly for 30 minutes straight, try adding intervals into your walk.”

Pace Matters

By following these simple tips and gradually increasing your daily step count, you can harness the power of walking to achieve your fat loss goals. Start today, and watch as those extra steps add up to significant changes in your body and overall health.

RELATED: 10 Power-Packed High-Fiber Snacks Nutritionist Swear By

Set Yourself Up For Success

Make small, realistic goals for your daily walks. “Start with a simple goal, such as, ‘I'll take a 5- or 10-minute walk during my lunch break.’ When your 5- or 10-minute walk becomes a habit, set a new goal, such as, ‘I'll walk for 20 minutes after work.’ Find specific times for walks. Soon you could be reaching for goals that once seemed impossible,” says the Mayo Clinic. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Copyright Brittany Werner
FACT CHECKED BY Christopher Roback
Expert-Recommended

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

Losing body fat and keeping it off can feel challenging, but with the right strategies, it’s absolutely achievable. As a registered dietitian nutritionist with over 17 years of experience, Brittany Werner, the Director of Coaching at Working Against Gravity, has helped thousands of clients reach their health goals. In this article, she shares her expert insights on how to effectively shed body fat for good. From understanding body fat types and the science of fat storage to focusing on a sustainable diet, incorporating both cardio and strength training, and improving lifestyle habits, Brittany lays out a comprehensive, step-by-step guide to long-term fat loss success. If you're ready to make lasting changes and transform your health, follow these proven tips and start your fat loss journey today.


Know Your Body Fat: Essential vs. Stored

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Body fat isn't all bad - we need some to survive. There are two types: essential fat (found in bones, liver, kidneys, intestines, and muscles) and stored fat (found in adipose tissue). When we talk about losing body fat, we're usually referring to reducing stored fat to improve our body composition. This is crucial because excess body fat can lead to serious health risks like cancer, diabetes, and heart disease.

RELATED:10 Secrets to Melt Fat Fast That Experts Swear By (No Starvation Required)

Understand How Your Body Stores and Burns Fat

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Fat storage, known as lipogenesis, primarily occurs in the liver. Here, excess calories are converted into fatty acids and transported to adipose tissue for storage. To lose body fat, we need to create an energy imbalance by burning more calories than we consume. This process is the cornerstone of effective fat loss.

Identify What's Affecting Your Fat Loss

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While energy balance is the primary factor in losing body fat, other elements play a role too. These include genetics, certain medical conditions, medications affecting appetite, societal pressures, sedentary lifestyles, and inadequate sleep. Understanding these factors can help you tailor your approach to fat loss.

Focus on Your Diet First

Brittany WernerCopyright Brittany Werner

When it comes to losing body fat, diet is king. It's much easier to create a caloric deficit through dietary changes than through exercise alone. The most effective approach combines a sustainable, balanced diet with enjoyable physical activity. Remember, fad diets often lead to short-term results and can even be harmful. Instead, focus on long-term, sustainable eating habits.

RELATED:19 Weight Loss Errors Nutritionists Wish Everyone Would Stop Making

Create a Safe Calorie Deficit

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To lose body fat, you need to achieve a calorie deficit. This means consuming fewer calories than your body burns. The safest way to do this is by making small, sustainable changes to your diet and increasing your physical activity. Consult with a nutrition professional, such as a registered dietitian, to establish a nutrition plan tailored to your needs.

Create a Safe Calorie Deficit

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While diet is crucial, exercise plays a vital role in fat loss too. Regular physical activity increases your daily caloric burn and builds lean muscle mass, which can boost your resting metabolic rate. A combination of cardio and resistance training is most effective for fat loss. The key is finding activities you enjoy and can maintain long-term.

Mix Cardio and Strength Training for Best Results

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For optimal fat loss, it's important to balance both cardio and strength training. Cardio helps burn calories during the activity, while strength training builds muscle mass, which increases your metabolism even at rest. Aim to include both types of exercise in your routine, adjusting the balance based on your personal preferences and goals.

Improve Your Lifestyle Habits

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Beyond diet and exercise, several lifestyle factors contribute to successful fat loss. Adequate sleep is crucial, as poor sleep patterns can disrupt hunger hormones and increase stress levels. Managing stress is equally important, as elevated cortisol levels can contribute to increased abdominal fat. Don't forget about hydration and moderate alcohol consumption, too.

RELATED:5 Breakfasts I Eat On Repeat to Drop Body Fat Fast

Consider Advanced Methods Carefully

Brittany WernerCopyright Brittany Werner

While there are advanced techniques and technologies available for fat loss, remember that the fundamental principle remains a calorie deficit. These advanced methods may offer additional support, but they're not magic solutions. Always consult with a professional before trying any new techniques or technologies.

Overcome Common Fat Loss Obstacles

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Fat loss isn't always smooth sailing. You might encounter plateaus, where progress stalls despite continued efforts. To overcome these, try adjusting your caloric intake, changing up your exercise routine, or incorporating periodic refeeds. Emotional eating triggered by stress or boredom can also hinder progress. Find alternative coping mechanisms and seek support from friends and family. Remember, consistency is key. Working with a nutrition coach can help you establish a realistic, sustainable routine and set achievable goals.

Keep the Fat Off Long-Term

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The real challenge often comes after you've lost the fat - keeping it off. The key to long-term success is finding a nutrition plan you can stick to consistently and enjoy. Prioritize whole, nutrient-dense foods and regular physical activity. Remember, it's a marathon, not a sprint. Sustainable fat loss is about making lasting lifestyle changes, not quick fixes.

RELATED:This "20-10" Method Is the Simplest Way to Lose Belly Fat and Up to 40 Pounds

Start Your Fat Loss Journey Today

Brittany WernerCopyright Brittany Werner

As you embark on your fat loss journey, remember this quote from Zig Ziglar: "If you are unwilling to learn, no one can help you. If you're determined to learn, no one can stop you." Be open to new ideas and willing to make challenging changes. Surround yourself with a supportive community, and don't give up - you're worth the fight. There will be hard days, but I promise you, the end goal of health is worth it. 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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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 lose weight but aren’t sure where to start? Keep it simple, urges one expert. Soraya (@project.s.lifestyle) is a weight loss coach and TikTok influencer with a massive following on social media. In her viral videos, she shares tips on how to get your dream body “without ditching your favorite foods” or going to extremes with exercise. In a recent viral video, she reveals, “The best and fastest way to lose 50 pounds is to love what you see when you look in the mirror without cutting off your favorite food or worrying about regaining the weight,” she says in the clip.


It Will Work No Matter Your Age or Health Condition

@project.s.lifestyle

The best and fastest way to lose 50 pounds 💪🏾⚡️ Learn more about coaching in my b!o 📲 #weightlosscoach #fatlosscoach

“This will work for you whether in your 30s, 40s, 50s, or 50s,” she promises about her 4-step plan. “Whether you're struggling with PCOS, menopause, hypothyroidism, hormonal imbalances, or no health conditions at all. This has worked for hundreds of my clients of all age ranges, and I guarantee it'll work for you too,” she says.

Step One: Calculate How Much to Eat

Calorie,Counting,Calculator.,Diet,.Shutterstock

“The first thing we need to do is calculate exactly how much we need to be eating to lose these 50 pounds. You're gonna set your calorie needs in 30-pound increments, and you'll be eating a short amount of food to lose your first 30 pounds, readjusting your calories to lose the rest of the weight,” she says.

This Will Ensure You Don’t Hit a Plateau or Starve Yourself

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Why is this so important for weight loss? “This ensures you don't hit a plateau, and you're not eating too few calories from the beginning,” she explains.

RELATED: Woman Loses 80 Pounds After Changing This Morning Dunkin' Habit

Recalculate Once You Get to Your Goal Weight

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“Your first full weight's gonna be 30 pounds from where you are today. So, say you're currently 200 pounds. Your first full weight would be 170 pounds. Base your calorie in each base on 170 and adjust again once you reach 170 so you wanna take your 30-pound goal weight. In this case, 170 times 12 and that's gonna give you your calorie deficit goal. 170 times 12 is 2,040 calories. Do that calculation for yourself, and that'll be the number of calories you need to eat until you reach your first goal weight. Once you get there, you will recalculate based on your final goal weight.”

Step Two: Make Sure You Are Eating Enough Protein

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“Now that we got that math out of the way, let's go to number two, which is making sure you're eating enough protein within your calorie deficit,” says Soraya. “The best way to calculate your protein need is if you weigh more than 225 pounds, you wanna take your current weight times 0.6, and that's your daily protein goal. If you weigh 225 pounds or less, take your current weight times to point eight, and that's your daily protein goal.”

RELATED: Woman Loses 80 Pounds After Changing This Morning Dunkin' Habit

If You Are Plant-Based, Use This Equation

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“If you're plant-based, vegan, or vegetarian, take your current weight times to point four, and that's your daily protein goal. The reason being it's a lot harder to get in protein when you are plant-based cause you don't eat meat and other things for higher in protein,” she says.

Step Three: Light, Low Impact Movement

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Moving on to exercise – but not the high-intensity type. “Number three, you wanna make sure getting in enough light, low impact movement will help you burn more calories and enhance your metabolism,” Soraya says.

Set Step Goals

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“I recommend walking 7,000 or more steps per day or aiming for an hour per day. They equal about the same thing,” she says. “If you're pretty sedentary right now, take a smart walk or use an app on your phone to figure out how many steps you're getting a day now and increase that by 1,000 every week,” she recommends. “For example, so you find that you're only getting 2,000 steps a day on average now, next week aim for 3,000 and 4,000 and work your way up to get about 7,000.”

Step 4: Implement Strength Training

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The final step, four, “you want to implement strength training, because this is what's gonna help you melt that fat,” Soraya says, noting that it gives you “that lean tone look versus that skinny fat look,” and that it’s simple. “I recommend three days a week strength training, 45 minutes to an hour, one-day upper body, one day lower body, and one-day full body, and only focus on four strength training exercises per session so it's not too overwhelming, and you don't get burnt out.”

RELATED: You Lose 5% of Your Muscles Every Decade After 30 Unless You Do These 4 Things

Losing 50 Pounds Is Easier Than You Think

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Soraya maintains that these simple steps are incredibly effective. “If you focus on these four things, losing 50 pounds is gonna be easier than it's ever been, and you'll actually be able to keep the weight off,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Expert-Recommended

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

Do you want to burn body fat without going on a drastic diet or spending hours in the gym daily? Paul Revelia, owner of Pro Physique, is a fitness coach who helps people burn fat and become the fittest versions of themselves. In one of his viral videos, he explains how walking was seriously instrumental in his own body fat loss journey and how you can follow in his footsteps. In the clip, he explains how “when I was trying to lose body fat,” all he did “was walk” and how 10,000 steps a day helped him achieve his goals.


Wear a Fitness Tracker

Runner,Using,Heart,Rate,Monitor,Training,Running,,Smartwatch,Checking,PerformanceShutterstock

“Right here, we're gonna talk about the idea of fat loss and how it relates to getting steps per day. Because we now wear fitness trackers, we now have this accountability that we didn't have before, and it was a game changer for me when I actually started paying attention,” he explains in the video.

He Wanted to Determine How Many Steps Equals a Mile

He explains that he “ran an experiment at the local track” to figure out how many steps actually translate to one mile. He also wanted to figure out exactly what 10,000 steps “look like.”

10,000 Steps Is Generally Considered the Goal

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

He reveals that an FAQ is, “Can you please tell me if you can lose weight walking 10,000 steps?” But first of all, “what is 10,000 steps?” he asks. “I think a lot of us hear this term, you should get 10,000 steps a day, but what does 10,000 steps a day actually look like?”

He Tested It Out at His Local Track

man running in the track. Fit male fitness runner jogging in stadium

So, he went to a local track that was a quarter mile. “Obviously, if it's a quarter mile, it takes four laps to walk a mile. So I decided I'm gonna run the time, and I'm gonna actually count my steps, not use a device. Sometimes, those are a little inaccurate. So, I actually walked multiple times around and counted my steps every time. So how many steps do you think it took to get around a quarter mile or a mile?”

One-Quarter Mile Took 5 Minutes and 440 Steps

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“I was a little surprised,” he confesses. “That entire walk, which took five minutes to get around that quarter mile, took me 440 steps. Now I'm six foot three. Maybe my steps are longer than yours, but I was a little surprised. That means that it's only 1,760 steps for a mile. That means if you're getting 10,000 steps a day, what is that? Seven, eight miles? I mean, that is a significant amount of walking. And I think the idea of you losing weight walking 10,000 steps a day? Hell, yes.”

Walking and Walking for Fat Loss Are Two Different Things

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He explained that he had used walking for all his fat loss in the past. “However, there is a big difference between walking and walking for the purposes of losing body fat,” Paul explains. “Now, when I'm traveling or going on vacation or I just wanna get my steps up so I can enjoy some food, I will do that. However, when I'm trying to get lean, when I'm trying to get shredded, get my body fat down, well below 10%, yes, I use walking.”

When Walking for Fat Loss, He Changes the Intensity

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When he is walking for fat loss, “I'm not walking on a track at a casual pace. No, I changed the intensity of the exercise,” he says, revealing some “methods” to use walking for fat loss.

You Need to Calculate Calories In and Out and Your Metabolic Weight

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First, you need to look at your “calories in, calories out,” he says. Next, you need to understand your “basal metabolic rate,” he adds. “What are your requirements? And then, how much are you burning throughout the day?”

Most of the Calories You Burn Aren’t From Exercise

Underwater,Reflection,Silhouette,Of,A,Girl,Walking,On,The,SeashoreShutterstock

“I think a lot of us assume that most of the calories we burn come in the form of exercise. That is actually a very small portion of that. In fact, I don't count my exercise towards my fat loss calories,” he reveals. “I only count what is typically gonna be my basal metabolic rate or the amount of energy that my body requires just to keep the lights on and keep moving along with the calories that I burn in cardiovascular exercise.”

He Lifts Weights

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His focus at the gym is weightlifting. “When people say there's no way you got that physique just from walking, guys, I've been lifting weights for 30 years. The only thing that really changes when you see me here with a little bit more body fat and here with a little bit less body fat is the body fat. The muscle was there,” he says.

You Look More Muscular When You Shed Body Fat

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“There's this weird thing that happens. You have this illusion. The more body fat you have, the more you don't have as much shape and detail. You actually look more muscular. More people come up to me in the gym when I'm 205 pounds than I'm at 235 pounds. This look is kind of an illusion. I'm not stronger. I don't have more muscle, and yet I look much more muscular, and I look stronger,” he says.

Diet Is Key

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“That is what bodybuilding is all about. It's about dieting down, getting to very low body fat levels, and keeping as much muscle as possible. So, for the purposes of can you lose weight by walking 10,000 steps, yes. But you can also gain weight walking 10,000 steps a day if your diet is a mess,” he says.

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He Recommends an Online Calculator

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He recommends using an online calculator. “I'm gonna let you plug in all the information you need to get an accurate reading for where your calories should be for fat loss, rapid fat loss, muscle building, bulking, whatever it might be. And then you can give yourself a plan,” he says.

If You Overexercise, You Will Overconsume Calories

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“Although I would love to just tell everyone, ‘Hey if you go walk 10,000 steps a day, you're gonna lose weight,’ what happens when some people exercise more, and the research actually backs this up, is they overconsume calories,” he says. “That's right. If you're not being accountable, well, there is a likelihood that you're going to eat more because you're hungrier. So this tells us that exercise might actually cause an induction of overeating.”

He Made This Mistake When He Was Younger

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He even did that when he was younger and “got as fat as possible,” he admits. “I did end up putting on a lot of body fat through those years. I don't regret it because it was a learning experience, and I went through it. But I can also attest to the fact that sometimes, when you add more food, you actually move more, right? It's called adaptive thermogenesis. It works that way. Some people, they get more food, they get more energy. It all depends on where you're at in your life and your calories and your diet.”

You Can Walk on Incline, Change Intensity, and Change Speed

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“Can you lose weight walking 10,000 steps a day?” He says the answer is yes. “That's seven miles or so of walking per day, which is a significant amount. Now, do I walk 10,000 steps? Perhaps, but what do I do? I change the intensity. I walk on an incline. I speed up on that incline.”

RELATED:I Lost 120 Pounds by Walking. Here Is What I Wish I Knew Before

Whatever Method You Choose, It Boils Down to Diet

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“Is it better to walk 10,000 steps a day outside on a flat surface? Or is it better to walk 5,000 steps a day on an incline? Maybe it's better to walk 2000 steps, but you're sprinting, right? So, there are different modalities, intensities, and ways to get the same result. But ultimately, it all comes down to that big pie that shows us how many calories we're burning throughout the day, okay?” he says.

You Don’t Need to “Go Hard”

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“Most of the calories that we're gonna burn are gonna come in the form of non-exercise activity. And a lot of the reasons I love using walking is because it's not a form of cardio that's gonna diminish my non-exercise activity. And this is what I mean by that. A lot of people love to go hard. They love to go hard on their cardio for 15 to 30 minutes, but then they're gas and exhausted the rest of the day. If you've ever done high-intensity sprints, you know what I'm talking about, it wrecks you. That means for the rest of the day, you have less neat or non-exercise activity thermogenesis. So, although you burn more calories in that 15 to 20 to 30-minute session, you burn fewer calories. The other 23 and a half hours a day. Who's the real winner here? Depends on your goals,” he says.

You Don’t Have to Be a “High-Intensity Athlete”

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“If something specific requires you to be a high-intensity athlete, great. I’m not telling you guys 47 years old, lifetime natural, I'm sustaining well below 10% body fat with almost zero effort through walking, hitting my macros, and going to the gym a couple days a week,” he continues.

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You Can Lose Weight Walking

“So yeah, get your butts to the track, count those steps. I wanna see if it's the same for you. Four me for a quarter mile. So what would that be? So that actually works out almost perfectly to six miles. It's about 10,000, 500 steps for six miles. So 10,000 steps is a six-mile walk. That is not nothing. You can definitely lose weight doing that,” he says. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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“How to lose body fat” is a question I get asked a lot as a nutritionist. Maybe a client wants to shrink their belly, reduce some arm flab, or slim down a double chin—no matter the area they want to target, it’s important to know how to reduce body fat. “There are three key components of a sustainable body fat loss plan,” says Lacy Puttuck, MS, RDN, CISSN, CSCS, a Registered Dietitian at Top Nutrition Coaching:


  1. Weight training: Skeletal muscle is metabolically active and burns a great amount of energy even at rest. By increasing and maintaining muscle mass, your overall calorie burn is higher. This higher calorie burn makes keeping fat off more successful.
  2. Higher protein diet: You must feed the skeletal muscle to maintain it. Eating enough protein provides the building blocks for this to occur. Current research supports 1.5-2 grams per kg of body weight (Philips, 2014)
  3. Adopting healthy habits: These habits need to include cooking meals at home and avoiding unnecessary calories. Many times, we consume snacks and calories that exceed our metabolic rate. Over time, this will cause fat mass to be gained back. It is important to look at daily habits that will not support fat loss and work with a health professional on making long term adjustments.”

Those are the basics, but read on for a more comprehensive look at how to lose body fat, with proven methods and tips that work, and find out exactly how to lose body fat this year.

What is Body Fat?

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Body fat, or adipose tissue, is a major source of stored energy (calories). Its size and function are based on a variety of factors. Within fat tissue, we find nerve cells, immune cells, and connective tissue along with the fat cells. Fat cells can release hormones related to appetite and metabolism and help form steroid hormones (like testosterone). We have subcutaneous fat, located directly underneath the skin, which cushions bones and joints. There’s also visceral fat, or ‘belly fat,’ that gathers deep in the abdomen, where it wraps around digestive organs and the heart.

Weight loss only shrinks fat cell size, not the number. The amount of fat cells you will ultimately have is set in puberty, and they stay put throughout adult life when weight is stable. However, weight gain from extra calories makes fat cells bigger--they expand like a balloon to store the extra fuel. Once the size limit of a cell is reached, new cells are formed.

There are different types of fat, including brown, white, beige, and pink. We typically refer to white fat when talking about body fat loss. It’s made for storage and is the most abundant type. It hangs out in the belly, thighs, and hips and releases over 50 types of hormones, enzymes, and growth factors. Some of these help the liver and muscles respond better to insulin. If there are too many or larger fat cells, insulin doesn’t work as well, and the risk for type 2 diabetes and heart disease goes up.

Essential fat, located in most organs, muscles, and the central nervous system, is a combination of fat types and is required for normal body function. It helps manage hormones like estrogen, insulin, cortisol, and leptin, helps control body temperature, and aids in absorbing vitamins and minerals. If body fat drops too low, there may not be enough essential fat to perform these duties.

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The Difference Between Losing Weight and Losing Body Fat

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Weight loss is the overall decrease in weight from all parts of the body, including fat, muscle, and stored water. It’s critical to remember that muscle is part of that number. We can expect to lose around 20% of total weight from fat-free mass, like muscle, in the process of intended weight loss. (That’s the equivalent of 8 pounds of muscle for a 40-pound weight loss.) When calories are severely restricted (looking at you, 1200-calorie-or-less diets), that amount goes up as the body starts to break down the protein in the muscles and convert it into glucose for fuel. Muscles are active calorie burners. Losing more muscle mass during weight loss can lower metabolism more than what would be expected with a change in body mass. This means you can gain weight (fat) back much more easily.

Body fat loss is the specific reduction of stored fat from the body. Changes in body fat don’t always align with weight measured on a scale, and I’ve frequently seen in my career clients who drop clothing sizes without a comparable change in weight on the scale. Loss of fat while maintaining lean body mass is more important than overall weight loss, considering the problems that can occur with excess fat like that in the belly.

Understanding the Basics

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So, how does the body store and burn fat? When we eat, the presence of glucose, fatty acids, and amino acids from food in the intestine triggers the release of the hormone insulin. Insulin tells the cells to open their ‘doors’ and let the nutrients in, and to then store them. While glucose is stored in the form of glycogen in the liver and muscles, tiny fat droplets go into the fat cells. Excess calories from any source (protein, fat, or carbs) trigger fat storage. If the circulating insulin level is high, like what happens with insulin resistance, then the enzyme that breaks down fat (lipase) becomes very active as well. The tiny fatty acids from the broken-down fats are absorbed from the blood into fat, muscle, and liver cells, where they then stay. Fat cells can store glucose and amino acids from proteins, too—but it takes more effort, so they are much more likely to store fat than the other nutrients.

The body needs calories for energy at rest to pump blood, inflate the lungs, and for brain function, among other things. We need calories when we’re active, as the muscles need energy to do their job and move you. We even need calories when we eat—our digestive system needs energy to break down and store the nutrients from the food.

So many needs, it’s no wonder the body has become so good at its survival skills! When it senses deprivation of fuel (calories), some organs in the body make and release hormones that act on cells of the liver, muscle, and fat tissue and have the opposite effect of insulin. The body starts breaking down glycogen into glucose first, followed by stored fat. When body fat is broken down for energy, or ‘burned, ’ the byproducts leave your body through water (in sweat and urine) and as carbon dioxide (through breathing out).

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Key Factors That Affect Your Ability to Lose Body Fat

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  • Metabolism: The human body evolved to value fat storage and to see calorie shortage as a distress signal. Fuel-burning slows to compensate for fewer calories coming in. The body doesn’t know if there’s an intended calorie shortage or a true emergency. Cutting back too much can thus backfire. If you’ve ever been close to running out of gas, you’ve likely changed how you drove to conserve fuel until the next stop—this is a similar scenario. During weight loss, a part of your brain becomes less active, resulting in changes in appetite and hunger hormones such as leptin (“I’m satisfied”) and ghrelin (“I’m hungry”). Fat cells produce leptin, and when they shrink, they make less of it. You feel less full. Ghrelin is made in the stomach and tells the brain it’s time for more fuel; it drives you to eat. During weight loss, ghrelin levels rise and increase hunger. You take in extra calories as you eat more to feel full, with less awareness of the amount you’re truly eating.
  • Physical activity can speed up metabolism to a degree. The temporary boost comes from the ‘afterburn’ effect, otherwise known as excess post-exercise oxygen consumption or EPOC, where the calorie-burning rate stays slightly elevated in the hours after exercise. High-intensity exercise results in more circulating epinephrine and human growth hormone, both of which stimulate body fat loss.
  • Genetics: Genes linked to weight gain can affect appetite, metabolism, cravings, and body fat distribution. Some genes make it difficult to lose weight even when changing up your food intake and activity level.
  • Hormones: Changes in sex hormones can affect body fat. For example, the body tries to store more fat during perimenopause. Fat tissue releases estrogen during a time when the amount is otherwise dropping—all part of the body trying to maintain homeostasis. After menopause, the percentage of body weight coming from fat is higher.

The Significance of Diet in the Process of Losing Body Fat

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“When it comes to losing body fat, nutritional intake is the basis for overall success. However, the different aspects of eating may not be what you would expect,” says Courtney Pelitera, MS, RD, CNSC, a Registered Dietitian specializing in sports nutrition & wellness nutrition. “Without a doubt, the most important part of a weight loss diet is to be in a calorie deficit. To put it simply, this means that you are eating fewer calories than you are spending in a day/ week/ month. Other aspects of diet that are significantly important to weight loss are meal timing, nutrient density of food, and nutrient content of food. Some examples of manipulation of these things include intermittent fasting, low-carbohydrate diets, or low-fat diets.”

She continues: “The best way to use nutrition for fat loss is to find what works best for you in order to be in a caloric deficit. Looking at the research, there is no one weight loss diet with better long-term effects as long as the caloric deficit is maintained.

For example, if it is going to be easy for you to not eat food from 6 PM to 10 AM, maybe intermittent fasting is the best weight loss strategy for you. If you don’t mind eating lower-fat foods, maybe a low-fat diet is the right call for you.

The Mediterranean diet is one of the most well-researched and studied diets for long-term effects on weight loss and cardiovascular health. This diet involves eating high amounts of fruits and vegetables, lean sources of protein, and healthy fats like avocado and olive oils.

Of note, higher protein diets are something that I recommend frequently for fat loss. This is because protein helps to preserve muscle and keeps you full for a longer period of time. This allows you not only to eat fewer calories but also to maintain a higher metabolism through higher muscle composition.”

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How to Achieve a Calorie Deficit and the Safest Way to Achieve It

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“A calorie deficit is when your body is using more energy than you are consuming,” says Pelitera. “A good deal of this is determined by a person’s basal metabolic rate. This is how many calories your body burns just surviving (brain function, organ function, digesting food, pumping blood, etc.) on a day-to-day basis. Unfortunately, for many of us, this is not something that can be drastically changed. However, we can change a small percentage of overall calories burned with daily movement and exercise.

Keep in mind that you cannot out-exercise a poor diet. However, you can help the weight loss process a bit by getting more movement each day and utilizing strength training.”

Specific Foods or Nutrients That Can Aid in Losing Body Fat

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“Diets higher in overall protein (about 25-30g protein per meal) are shown to have higher satiety levels, leading to less overeating, less snacking, and an overall lower calorie intake,” says Pelitera. “No one food is going to burn fat, but diets high in fiber, fruit and vegetable intake, lean protein sources, and low-fat dairy products provide a vast nutrient profile while promoting overall health and encouraging healthy weight loss.”

The Role of Exercise in Losing Body Fat and Which Types Are Most Effective

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“Exercise alone will not aid in weight loss,” says Pelitera. “Studies have shown that exercise increases appetite, and therefore, naturally, we eat more when exercising. However, this absolutely does not mean that people should not be exercising, as the benefits of exercise on cardiovascular, mental health, aerobic fitness, blood glucose levels, and blood pressure are significant.”

She goes on: “Exercise in combination with a caloric deficit is the key to success. Regular aerobic exercise has been linked over the last decade of research to losing and maintaining low body weight throughout the research. This includes things like running, swimming, skating, elliptical, biking, and even walking on a regular basis.”

How to Balance Cardio and Strength Training for Optimal Fat Loss

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“We know that both strength training and cardiovascular exercise are very important in overall health and longevity. For weight loss specifically, cardiovascular exercise has been shown to be more effective in long-term weight loss. However, looking at body composition, fat mass in particular, strength training is known to be very important in reducing overall fat mass while also maintaining muscle mass,” says Pelitera.

“When exercising, the order of exercise (cardio vs strength) has not shown to make enough of a difference to be overly concerned with which you do first. My advice to clients is to do the exercise you want to focus on more first. If you want to work on building some strength, do that first. If you want to try to run fast or farther, for example, do cardio first. In theory, you will be more tired for the second exercise, therefore, you might not put your best work in.

Alternatively, if you are prone to skipping a certain part of the workout, like people who love strength training but hate cardio, do the cardio first to make sure it gets done!

A good exercise split is to focus on strength training 2-4 times per week for 45 minutes to 1 hour. Cardiovascular exercise recommendations are 5 days per week at a moderate intensity for 30 minutes, 5 times per week.

Of note, there has been some more recent research on “exercise snacks” that I really like to implement. This is the idea that all exercises do not have to be done at one time. For example, taking a 10-minute brisk walk before work, on your lunch break, and then after work will fulfill your 30 minutes of cardio exercise without feeling so tedious throughout the day.”

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

Debunking Common Exercise Myths Related to Fat Loss

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Myth: I only need to increase my cardio exercise for fat loss

Fact: “Cardio is very important for fat loss, however, combining cardio with strength training is the best way to optimize your body to lose fat and not lose muscle mass throughout your weight loss journey,” says Pelitera.

Myth: I should make sure to burn a certain number of calories according to my smartwatch for fat loss.

Fact: “The fact is, our smartwatches and devices are not very accurate at determining how many calories we are burning or how much food we should eat at all. Instead, try using the watch to determine your step count. Make a goal to increase your normal steps by about 1,000 steps per day. Increase this number each week to increase daily movement,” she says.

Myth: I worked out today, so I can eat that extra treat at lunch.

Fact: “This ‘earning my food’ type of mindset is a poor way to treat your relationship with food and your body. It will also not help when it comes to weight loss. Instead, try eating consistently, about the same number of calories every day. Incorporate foods that you love on a weekly basis, including a sweet treat here and there. Try splitting your treat with a friend or family member!” she says.

Beyond Diet and Exercise, The Following Lifestyle Factors Contribute to Body Fat Loss

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“When trying to lose body fat and optimize metabolism, it’s important to ensure you are getting optimal sleep and managing stress in addition to quality nutrition and exercise. Both sleep and stress are key players in metabolism,” says Colette Micko, MS, RDN, CDES, a Registered Dietitian. “If you are getting inadequate sleep, generally defined as less than 7 hours per night, it will impact workout performance and recovery from workouts, nutrition habits including overall food preferences and portion sizes, and disrupt the body's natural rhythm to burn fat for energy.”

“Chronic stress can have similar effects and directly and indirectly impact body fat reduction efforts,” she continues. “Being in a state of chronic stress creates a hormonal cascade that can potentially negatively impact mental and physical health. Chronic stress can increase the hormone cortisol, which can create higher blood sugar levels throughout the day and insulin resistance. It can also lead to decreased serotonin, which increases cravings for simple carbohydrates and disrupts natural sleep rhythm.”

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Sleep and Stress Management Impact Body Fat Levels

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“Both inadequate sleep and chronic stress can negatively impact body fat levels for a variety of reasons,” says Micko. “Specifically, lack of sleep and chronic stress can:

  • Increase hormones associated with chronic inflammation, such as cortisol.
  • It can lead to dysregulation of appetite (increased hunger and less responsiveness to feeling full. This makes it harder to stick with your nutrition regimen and more likely to consume higher volumes of food.
  • Increase cravings for highly palatable foods, specifically high-fat/high-sugar foods that trigger the pleasure center of your brain.
  • Increase insulin resistance, which makes it hard to burn body fat and increases fat storage.

One study found that sufficient sleep can actually accelerate the body’s ability to lose weight and body fat. This study looked at overweight adults who followed a calorie-restricted diet for two weeks while getting 5.5 hours of sleep versus 8.5 hours of sleep. The group who got more sleep lost more weight, reduced body fat, and felt less hunger throughout.”

Advanced Techniques or Technologies That Help in Losing Body Fat

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“Some of the more advanced techniques in body fat loss involve a larger time investment from the individual. Many people can lose a significant amount of body fat with small changes to their daily routine, nutrition, and exercise programs. When there are sticking points or very specific goals, more advanced methods may need to be employed,” says Puttuck. “One of the big ones, nutritionally, is weighing food and tracking it all in a calorie and macronutrient counting app. Many people are resistant to adopting this habit because of the time investment. It does allow you to see your food in a detailed way and make very detailed and precise changes depending on goals. This data is also very useful to coaches and dietitians in helping them make those smaller changes.

Another advanced technique for body fat loss is including some High-Intensity Interval Training (HIIT) in the fitness program. This is advanced because you should have a greater than average fitness level before doing HIIT exercise to avoid injury and illness. HIIT has been shown to lead to greater body fat loss and greater retention of lean mass during times of caloric deficit (Viana, 2019).”

How to Tailor Your Fat Loss Plan to Your Body Type or Metabolic Rate

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“Metabolic rate is determined by many variables, and you can get measurements done that can estimate this more accurately for you. Knowing your metabolic rate can help you to plan your nutrition and exercise effectively for fat loss. Your metabolic rate does change with age, foods you eat, and changes in skeletal muscle mass,” says Puttuck.

“Body type plays a role in how and where body fat is lost from. The shape of your body determines where fat will be stored more readily and where loss can be challenging. It is important to know that with the right techniques in nutrition and exercise, you can lose that body fat, but it cannot be targeted. When we are in a caloric deficit and working to maintain lean mass, body fat will be lost.

Higher protein diets have been shown to slightly increase metabolic rate due to the higher thermic effect of food protein. Those who eat a higher protein diet during fat-loss periods maintain more skeletal muscle mass and have an overall greater calorie burn throughout the day (Pesta, 2014). Eating higher protein also increases satiety, leading to less caloric intake.”

Common Challenges or Plateaus People Face When Trying to Lose Body Fat

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“When trying to lose body fat, it’s important to have realistic expectations. It’s not truly a “plateau” or stall until you have seen no change or progress for three weeks or more. It’s normal to have 1-2 weeks with no change as your body is establishing a new baseline. Losing body fat and losing weight is stress on your body; having periods where your body rests and reaches a new equilibrium is a positive sign that your body has reached a point of maintenance,” says Puttuck.

“Common challenges when people are trying to lose body fat are:

  • Skipping meals or irregular meal patterns
  • Undereating/underfueling (especially with women)
  • Focusing on caloric intake without emphasis on nutrient-dense foods and diet quality
  • Not lifting heavy enough promotes muscle growth, which in turn helps you burn more calories at rest and shed more body fat
  • Doing the same workout without seeing progress. You need to continually change up your workouts to see results.

How to Overcome a Weight Loss Plateau

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“There are many different ways to overcome a weight loss plateau, but making a change or shift to your nutrition, workouts, sleep, or stress management are important areas to start with,” says Puttuck.

“To determine which area of your lifestyle habits needs adjusting, I would recommend spending some time bringing awareness to your current habits. This can include self-monitoring in the form of tracking food intake and sleep habits. Reassessing your food intake to see what patterns may be contributing to your stall can be a helpful first step in overcoming your plateau. Are you eating too little? Are you falling back into mindless snacking patterns or eating late at night? Are you getting enough protein throughout the day? Bringing awareness to your current patterns will help determine the next steps.

It’s also important to continually challenge your body in new ways when it comes to exercise. Making a shift to the intensity, frequency, or training type can help your body shift out of a weight loss stall. This can mean lifting heavier weights, adding more high intensity style cardio into your routine, or just increasing daily movement/walking.

Breaking through a weight loss stall is different for each individual. I would ensure you are getting at least 7 hours of sleep most nights, limit alcohol consumption, add daily stress management into your self-care routine, and change up your workouts every few months.”

How Can You Maintain Your Body Fat Loss Over the Long Term

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“One of the biggest contributors to the maintenance of body fat loss is the amount of lean mass that was preserved or gained during the time of loss. Skeletal muscle is metabolically active and burns calories at rest. This leads to a greater resting metabolic rate, making weight loss easier to maintain. Weight training before, during, and after a fat loss program is key to maintaining that fat loss,” says Puttuck.

“It is also important to adopt healthy habits during phases of fat loss, not just go on a diet to lose fat. Long-term fat loss depends on maintaining healthy eating habits and not exceeding caloric needs. Too many times, individuals will take on an extreme diet, lose fat, and then go back to their old ways once the goal is reached. This is not a recipe for maintenance. Work with a health professional to guide you in making those long-term changes that support your fat loss goals.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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Cox CE. Role of Physical Activity for Weight Loss and Weight Maintenance. Diabetes Spectr. 2017 Aug;30(3):157-160. doi: 10.2337/ds17-0013. PMID: 28848307; PMCID: PMC5556592.

Bellicha A, van Baak MA, Battista F, Beaulieu K, Blundell JE, Busetto L, Carraça EV, Dicker D, Encantado J, Ermolao A, Farpour-Lambert N, Pramono A, Woodward E, Oppert JM. Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies. Obes Rev. 2021 Jul;22 Suppl 4(Suppl 4):e13256. doi: 10.1111/obr.13256. Epub 2021 May 6. PMID: 33955140; PMCID: PMC8365736.

Willis FB, Smith FM, Willis AP. Frequency of exercise for body fat loss: a controlled, cohort study. J Strength Cond Res. 2009 Nov;23(8):2377-80. doi: 10.1519/JSC.0b013e3181b8d4e8. PMID: 19826285.

CDC Guidelines on exercise.

Viana, R. B., Naves, J. P. A., Coswig, V. S., De Lira, C. A. B., Steele, J., Fisher, J. P., & Gentil, P. (2019). Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT). British journal of sports medicine.

Pesta, D. H., & Samuel, V. T. (2014). A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutrition & metabolism, 11, 1-8.

Phillips, S. M. (2014). A brief review of higher dietary protein diets in weight loss: a focus on athletes. Sports medicine, 44, 149-153.

 Brittany Ainsworth britts_getting_fit_
She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
Copyright britts_getting_fit_/Instagram
Evidence-Based

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

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

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

Are you standing in your own way of losing weight on a GLP-1 weight loss drug? Brittany Ainsworth is a weight loss warrior who has dropped 116 pounds on a weight loss drug. In a new social media post, she reveals a few mistakes people make while on them, which prevent them from losing weight. “7 surefire ways to derail your Ozempic/Mounjaro, GLP-1 journey. Speaking from experience as someone down 116 pounds on one so far.”

Overeating

If you are eating the same amount of food while on a weight loss drug, it will prevent you from dropping pounds. “Relying solely on Ozempic while continuing to overeat with the assumption that the medication will handle everything can seriously stall your progress,” she says.

Skipping Meals

Alternately, if you miss meals, it will have repercussions. “Skipping meals or drastically undereating may seem like a shortcut to faster weight loss, but it can actually slow your metabolism and leave you feeling fatigued and unmotivated,” she says.

Not Exercising

Failing to exercise is another common mistake. “Avoiding regular physical activity limits the overall effectiveness of Ozempic, as exercise plays a crucial role in weight management and metabolic health,” she writes.

Not Following Directions

Make sure to follow directions. “Disregarding our healthcare provider’s instructions—such as skipping doses, missing follow-ups, or adjusting the medication on your own—can lead to poor results and unwanted side effects,” she adds.

Not Eating the Right Food

Not eating healthy food can also derail your progress. “Consuming too many processed or high-sugar foods can overwhelm your body’s ability to regulate blood sugar and diminish the appetite-control benefits of Ozempic,” she says.

Drinking Alcohol

You might want to put down the botte. “Drinking alcohol excessively not only affects blood sugar balance but can also lead to impulsive eating and poor dietary decisions,” she says.

Not Being Patient

The last way to derail your weight loss experience? “Expecting instant results from Ozempic can set you up for disappointment, making it more tempting to quit before the medication has had time to work effectively,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Dr. Becky Gillaspy
7 Tips for Losing Weight After Age 50
Copyright Dr. Becky Gillaspy/YouTube
Evidence-Based

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

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

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

In recent years, Ozempic has become one of the most talked-about weight loss solutions on the market. While effective, it comes with a hefty price tag and potential side effects that many find uncomfortable. But what if you could trigger similar weight-loss benefits naturally through your diet? Dr. Becky Gillaspy, with over 24 years of experience teaching college courses from Anatomy to Nutrition and certified as a health and wellness coach, offers a compelling alternative. Read on to discover how specific foods can naturally boost the same hormone that Ozempic mimics—without the injections or side effects.

Understanding How Ozempic Works

Ozempic works by mimicking a naturally occurring hormone in your body called GLP-1 (glucagon-like peptide-1), Dr. Becky explains in her post. "GLP-1 is a hormone naturally produced in your small intestine in response to food intake," she notes. This important hormone helps bring down your blood sugar after meals and increases feelings of fullness. By acting as what scientists call an "agonist," Ozempic essentially tricks your body into thinking there's more GLP-1 present than there actually is.


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

Your Body Already Makes This Weight-Loss Hormone

Eating and drinking image of a young woman eating mixed nuts​Metabolic ImprovementsShutterstock

The good news is that your body naturally produces GLP-1 after you eat, according to Dr. Becky. "Its responsibility is to help bring your blood sugar level back down after the meal and ensure you feel full," she explains. This means you can strategically choose foods that enhance your body's natural GLP-1 production. The hormone offers three key benefits: it triggers a robust insulin response, slows digestion, and increases fullness—all contributing to better blood sugar control and weight management.

Start Your Day With Yogurt

Healthy Greek yogurt bowl with fresh berry​Breakfast Bowls: Berry Yogurt Power BowlShutterstock

Beginning your day with yogurt can naturally boost your GLP-1 levels, Dr. Becky advises. "The prebiotics and probiotics in fermented foods like yogurt can enhance gut health by influencing the gut microbiota, which plays a role in GLP-1 secretion," she says. As a fermented food containing both protein and calcium, yogurt offers a powerful combination for stimulating this important hormone. The protein triggers GLP-1 release as your body metabolizes amino acids, while calcium enhances this process for an even stronger effect.

Choose Your Yogurt Wisely

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietEating Too Little at a Time​Shutterstock

When selecting yogurt at the grocery store, Dr. Becky recommends avoiding low-fat varieties with added sugar. "Added sugar spikes your blood sugar," she cautions. Instead, opt for unsweetened Greek yogurt (higher in protein) or regular yogurt (higher in calcium). Either way, you're getting the benefits of fermentation plus that powerful protein-calcium combination. For flavor without the sugar spike, add berries to your yogurt for natural sweetness and additional health benefits.


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

Boost Your Breakfast With Berries

Fresh Berries at the Farmers Market​BerriesShutterstock

Adding berries to your morning yogurt doesn't just make it taste better—it actually enhances its GLP-1-boosting effects. "By stirring in some sweetness in the berries, you boost the meal's polyphenol content, giving yourself a third GLP-1 advantage," explains Dr. Becky. Polyphenols are beneficial compounds that give colorful plants their vibrant hues, and they positively influence gut microbiota, supporting GLP-1 production. This is why eating a "rainbow" of foods each day can be so beneficial for your health and weight management goals.

Don't Forget Your Daily Coffee or Tea

Woman drinking coffee in the sun, outdoor in sunlight light, enjoying her morning coffee.​CoffeeShutterstock

Good news for coffee and tea lovers—these beverages contain polyphenols that can help boost GLP-1 production. "Polyphenols are also found in coffee and green tea, so feel free to enjoy a cup or two with your yogurt," Dr. Becky suggests. This means your morning ritual might already be supporting your natural weight management efforts. The polyphenols in these beverages work similarly to those in colorful fruits and vegetables, positively affecting your gut microbiome and enhancing GLP-1 secretion.

Make a Daily Salad Your Secret Weapon

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesChoosing Salad Over Steak​Shutterstock

A daily salad is one of the most powerful tools in your natural GLP-1-boosting arsenal, according to Dr. Becky. "Non-starchy vegetables like leafy greens, cucumbers, onions, peppers, and tomatoes are going to build on your polyphenol intake for the day and also provide fiber," she explains. This fiber not only slows digestion but also feeds beneficial gut bacteria, which produce short-chain fatty acids that stimulate GLP-1 release. Plus, the volume of vegetables physically stretches your stomach, activating receptors that signal fullness to your brain.

Top Your Salad Strategically

Healthy Salad - spinach baby leaves and boiled eggs cut in a half on wooden table.Shutterstock

The toppings you choose for your salad can significantly enhance its GLP-1-boosting power. "Load up your salad with protein and healthy fats such as meat, salmon, cheese, hard-boiled eggs, avocados, nuts, seeds, and an olive oil-based dressing," recommends Dr. Becky. While she's already discussed the benefits of protein for GLP-1 production, healthy fats provide additional advantages. These fats stimulate the secretion of cholecystokinin, a hormone that slows stomach emptying and enhances digestion, keeping you fuller longer.

Design Your Dinner for Sustained Fullness

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​Fundamental 3: Prioritize Whole FoodsShutterstock

To maintain elevated GLP-1 levels throughout the evening, Dr. Becky suggests structuring your dinner around non-starchy vegetables and protein. "Serve a healthy portion of non-starchy vegetables alongside a protein-rich entree like meat, chicken, or fish," she advises. This combination creates a meal that digests slowly, producing a steady blood sugar response that helps you avoid evening snacking. Including healthy cooking fats like butter, avocado oil, or high-quality olive oil adds to the meal's satisfaction factor.

Why Timing Matters for GLP-1 Production

Smart watch on the woman's hand​It's Now Part Of My LifeShutterstock

The timing of your meals can impact your natural GLP-1 production and weight loss results. "Eating too close to bedtime elevates blood sugar and insulin overnight, blocking fat loss," warns Dr. Becky. This means that allowing several hours between your dinner and bedtime can enhance your body's natural fat-burning potential. A well-timed, GLP-1-promoting dinner helps you move comfortably through the evening without the urge to snack, supporting your weight management goals even while you sleep.

The Mediterranean Keto Connection

Food products representing the Mediterranean diet which may improve overall health status​Natural Booster #7: Mediterranean DietShutterstock

Many of the GLP-1-boosting foods highlighted by Dr. Becky come from the Mediterranean Keto approach. "The foods I highlighted in this video are from my Mediterranean Keto Cookbook," she mentions. This eating style emphasizes fermented foods, protein paired with calcium, polyphenol-rich plants, fiber, and healthy fats—all key nutrients for enhancing your body's natural GLP-1 production. By following this approach, you can experience improved hunger satisfaction while potentially achieving similar benefits to GLP-1 medications without the cost or side effects.


RELATED:20 Possible Ozempic Side Effects

Simple Daily Habits for Natural Weight Control

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,food​Track MacrosShutterstock

Dr. Becky recommends incorporating her "0123 strategy" into your daily routine for enhanced weight management. This approach outlines four daily habits that support weight loss naturally, including the daily salad she discussed for GLP-1 production. By focusing on these simple, sustainable practices rather than restrictive dieting, you can create an eating pattern that naturally enhances your body's GLP-1 production. These habits work with your body's natural systems rather than fighting against them, making weight management more comfortable and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Carolin Tyler RNY carolin_rny
Copyright carolin_rny/Instagram
Evidence-Based

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

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

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

Weight loss journeys rarely follow a straight path. Carolyn (@carolyrny) knows this firsthand, having lost an impressive 225 pounds through a combination of gastric bypass surgery and GLP-1 medication. At 28 years old and standing 5'7", she's transformed from 401.6 pounds to 125 pounds today. "I totally, totally altered my whole life when I had gastric bypass surgery," Carolyn shares. Through her YouTube channel, she documents her health journey to help others facing similar challenges. Discover the unfiltered reality of GLP-1 medications that most doctors won't tell you about.

Your First Steps With GLP-1 Medications

"I started Monjaro back in September of 2022. I had heard about it that summer," Carolyn explains in her post. Her timing proved fortunate: "I was very lucky and downloaded the savings coupon in August of 2022, when the terms and conditions were still allowing people to get the medication when it wasn't covered by insurance at only $25 a month."

Like most patients, she began at the lowest dose. "I started at the lowest dose, 2.5 milligrams, and I was on that dose for just one month. That's the loading dose. It's kind of a way for your body to get adjusted to the medication." For medical supervision, Carolyn chose a virtual option: "I use the Weight Watchers Clinic. I have used them from the start with my GLP-1 medication journey."

Finding Your Ideal Dosage

"I moved up to the five milligram dose. And I was at five milligrams, I wanna say for three or four months," Carolyn shares. Her experience at this level was positive: "I had really, really great results with five milligram. And had it not been for the medication shortages at the time, I think I would have stayed and should have stayed at the five milligram, just because I was losing."

She emphasizes an important principle: "If you're still losing at a good rate, you really shouldn't need to go up in dose." Unfortunately, circumstances forced changes: "Because of the shortages and the mess that that was, I had to move up to the 7.5 dose because that was what was available."

Navigating Medication Shortages and Insurance Hurdles

"The savings card ran out in June of 2023, but I had started sort of stockpiling, and I was only taking the medication every two weeks," Carolyn reveals. The timeline became complicated: "In September of 2023, somehow my insurance covered Monjaro without a prior authorization. And I was able to get a three-month supply."

This didn't last: "The beginning of this year in 2024, I started, you know, I needed a prior authorization for Monjaro. And I ran out of the medication at the end of December." Persistence eventually paid off: "I put in prior authorizations for Monjaro, Saxenda, Trulicity, Ozempic, Wigovi, and they were all denied. I finally was able to get Ozempic."

Later came better news: "ZepBound, which is the same medication as Monjaro, it's just FDA approved for weight loss... I have a prior authorization approval for ZepBound until January of next year, which is great."

Managing Potential Side Effects

"Initially starting out the medication, I experienced headaches and insomnia. Mainly insomnia with the five milligram dose," Carolyn reveals. The sleep disturbances were striking: "I would wake up at like three or four in the morning and feel wide awake. Wide awake. It was the craziest thing." Fortunately, this wasn't permanent: "But I think as I got used to being on the medication, that subsided and I don't experience insomnia anymore."

Other side effects varied by dosage: "I experienced the most amount of nausea on the 7.5 milligram dose. That for some reason, that dosage, I don't know. I just experienced nausea on it to the point where I asked my doctor for Zofran." Looking back, she considers herself fortunate: "I've been very, very lucky with side effects. And I know that's not the case for everyone."

Comparing Different GLP-1 Medications

When it comes to different GLP-1 options, Carolyn has clear preferences. "A lot of people ask me what I thought was more effective or what I liked better, Manjaro or Ozempic. And I preferred Manjaro," she states. She backs this with her understanding of research: "I think the studies show that terzapotide is much more an effective GLP-1 agonist. And I definitely experienced that."

Her experience switching medications wasn't ideal: "When I was on Ozempic for a few months earlier this year, my weight slowly, slowly started to creep up, which was very difficult. And it just felt like I was more inflamed and it felt like I was back in that place of struggling to keep my weight off." The difference was noticeable when she returned to her preferred medication: "Now back on terzapotide, I feel much better and I'm very happy about it to be on ZepBound for the next however long."

Tracking Your Results Realistically

"I started my GLP-1 journey at 230 pounds even. And today I'm sitting at 180. So I've lost a total of 50 pounds," Carolyn shares. She's experienced some fluctuation: "My lowest I've gotten down to is 175. I was 175 back in November of last year when I was taking the 12.5 milligram of Monjaro." Her upcoming wedding influenced recent choices: "I didn't wanna lose more because of my wedding dress."

She reflects on her current state: "I'm very happy here at 180. I think I look really good. I feel really good at this weight." Like many, she considers future goals: "I've always had in my head the number 170 to get down to, and I don't know, 170, 160, I don't know. I'm kind of in that like, do I attempt, do I try, or do I just kind of be happy where I am and focus on getting plastic surgery next year, hopefully."

Combining GLP-1 With Proper Nutrition

"I like to have a protein shake in the morning just to get in a good amount of protein before I start my day," Carolyn explains. She sees clear benefits from this approach: "It's really helped me on my GLP-1 journey because you really wanna focus on protein to build muscle. It helps so, so much, not only with maintaining your muscle mass, but also I've noticed it helps just make sure that I'm full a lot longer."

The strategic focus on protein serves multiple purposes: "By prioritizing protein, I'm less tempted to like grab, you know, sweet treats or things like that that don't always serve me best when I'm trying to lose weight." She emphasizes this nutrient above others: "My GLP-1 journey has been over the past almost two years, and I have really made sure to focus on protein. It's really the most important macronutrient when you're on a GLP-1 journey or a weight loss journey."

Building a Sustainable Exercise Routine

Even with medication, lifestyle changes remain crucial. "I still diet and exercise. I still am very mindful of my diet and I work out. And those things are very important to me," Carolyn emphasizes. She connects this to her broader transformation: "I totally, totally altered my whole life when I had gastric bypass surgery."

The medication doesn't replace these foundational habits: "Those things work hand in hand. It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work. It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work."

Planning for Pregnancy While on GLP-1

Family planning affects medication decisions. "We're getting married, and we are hoping to start having kids in about two or three years," Carolyn shares. This timeline shapes her GLP-1 strategy: "So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there, and then eventually come off of it completely to get pregnant. You can't be on it when you're pregnant."

She's practical about the future: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will." This approach aligns with her understanding of obesity treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that."

Treating Obesity as a Chronic Condition

"My obesity is a chronic illness, and these medications are revolutionary," Carolyn affirms. "They are truly, have changed the game when it comes to treating obesity." She compares this to other health conditions she manages: "I have other chronic illnesses. I have psoriasis that I take an injection for four times a year. I have hypothyroidism that I take medication for every single day."

This perspective shapes her approach to long-term treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that. That doesn't bother me."

She sees GLP-1 medications as valuable additions to surgical options: "Bariatric surgery is still the number one treatment that we have with studies and stuff. You're going to lose the most amount of weight and keep it off with that. But these medications are such great adjunct treatments for people like me who never got down to the weight they wanted to, or who struggled to just stay where they are."

Creating Your Long-Term Maintenance Plan

Long-term planning is essential for sustained success. When asked about staying on medication, Carolyn explains: "Do I plan to stay on it long-term? Like, what are the long-term effects? Do you gain weight back? Statistically, you do gain some weight back if you go off of it, cold turkey, I think, but you're supposed to wean down and wean off of it."

She's already considering her future approach: "My plan, so we're getting married, and we are hoping to start having kids in about two or three years. So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there." She remains flexible about post-pregnancy treatment: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will."

Addressing Access and Stigma Barriers

Broader issues affect many GLP-1 users. "The biggest issue we have is accessibility. Insurance coverage, which I have struggled with, and just being able to get them. There are so many shortages right now," Carolyn points out. She envisions positive change: "I hope that over time, in the next five years, I really hope we see a huge shift in how not only the accessibility, but also the stigma towards people who struggle with obesity and who live in larger bodies and who want help and who want to lose weight or want to be healthier."

This includes changing perceptions: "That that stigma changes from, well, they're just lazy and fat to, no, they have an illness, they have a disease that's preventing them from being compliant with the diet and exercise." Her enthusiasm for these medications is evident: "I'm a huge, huge advocate for these medications."

The Reality Check: GLP-1 Is a Tool, Not Magic

"It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work," Carolyn emphasizes. She draws a parallel to bariatric surgery: "It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work." Beyond physical changes, she values the mental benefits: "It has helped so much with the food noise to the point where I don't feel like I'm obsessing about food or feeling consumed by thoughts of it. It feels very manageable to live my life on a day-to-day basis."

For Carolyn, this psychological relief outweighs even the weight loss: "Honestly, if I never lost another pound, or if I never lost a pound to begin with, I would stay on this medication." Her perspective is both realistic and hopeful: "These medications are revolutionary. They are truly, have changed the game when it comes to treating obesity." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.