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Fitness & Workouts

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.

Alek Korab
By Alek KorabSep 21, 2024
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Alek Korab is Founding Editor of Body Network
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Jeremy Ethier
Copyright Jeremy Ethier/Facebook/Shutterstock
Alek Korab
By Alek KorabSep 21, 2024
Alek Korab
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Alek Korab is Founding Editor of Body Network
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Fitness & Workouts

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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Fitness & Workouts

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

Jeremy Ethier
Copyright Jeremy Ethier/Facebook/Shutterstock
Alek Korab
By Alek KorabSep 21, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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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.

Nutrition & Diet

I'm a Dietitian, and These Are the 12 Exact Steps to Lose Body Fat for Good

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Copyright Brittany Werner
Brittany Werner, ms, rdn
By Brittany Werner, ms, rdnOct 08, 2024
Brittany Werner, ms, rdn
Brittany Werner is a dedicated registered dietitian nutritionist and the driving force behind empowering ...
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

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

Brittany WernerCopyright Brittany Werner

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

Female doctor measuring waist of overweight woman with measuring tape in clinicShutterstock

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

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

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

Nutrition facts. Close-up.Shutterstock

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

Close up woman using meal tracker app on phone while eating salad at picnic table in the park on a break. Healthy balanced diet lunch box. Healthy diet plan for weight loss. Selective focusShutterstock

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

Dedicated athletic woman running in nature and dawn.Shutterstock

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.

Nutrition & Diet

This Nutritionist Lost 50 Pounds in 3 Months With These 4 Non-Negotiable Habits

soraya_project_s_lifestyle
project.s.lifestyle/TikTok
Leah Groth
By Leah GrothOct 27, 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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✓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 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

Grilled chicken breast with spice rub and lemon on a cutting board, sliced and wholeShutterstock

“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

my goals - setting goals concept - blank flowchart sketched on a cocktail napkin with a cup of coffeeShutterstock

“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

Happy woman celebrating successful weight loss on scale in bright living room. Fitness goals and healthy lifestyle concept. Joyful moment of achievement and motivation.Shutterstock

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.

Fitness & Workouts

I Burned 10% of My Body Fat by Walking 10,000 Steps Every Day

Paul Revelia
Paul Revelia/YouTube
Leah Groth
By Leah GrothJul 30, 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
✓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

Runner with heart rate monitor sports smart watch. Man running looking at his pulse outside in nature on road with smartwatch.Shutterstock

“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

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“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.

RELATED: 4 Ways I Tightened My Sagging Skin After 50

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.

RELATED:I Got Into the Best Shape of My Life After 50 With These Top Foods

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.

Fitness & Workouts

She Walked 15K Steps for a Year and Discovered Something Unexpected About Food Freedom

Laura_Grossi_Lauragfit13
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Christopher Roback
By Christopher RobackDec 08, 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.

Most fitness advice tells you to eat less and move more. But what if you could stay lean while eating more? Laura Grossi, a CanFit Pro Certified personal trainer, discovered that walking 15,000 steps daily allowed her to maintain her physique while eating an impressive 2,100 calories per day. The 27-year-old Ontario-based coach, who helps her 160,000 Instagram followers build muscle and lose fat, has turned this simple strategy into a sustainable lifestyle. Here's exactly how she does it—and how you can, too.

The Real Reason 15K Steps Works

"I've walked an average of 15 K steps every day for the past year," Laura explains in her post. "The big reason that I do it is the mental benefits," she adds. Beyond just burning calories, she finds walking helps manage ADHD, anxiety, and depression. "It releases chemicals and endorphins and reduces stress," she notes, adding that it significantly improves her focus throughout the day. This mental clarity bonus makes it easier to stick to other healthy habits, creating a positive cycle of wellness.

How Many Calories Can You Really Eat?

The walking strategy has allowed Laura to maintain her physique on surprisingly high calories. "I was able to lose fat fairly easily on an average of 2000 calories," she shares. But she emphasizes balance is key: "It does allow me to eat a little more, but that is within reason. That does not mean that suddenly my nutrition is a free for all." This approach has given her more flexibility, especially on weekends. "It is enough to allow me to eat higher calories on the weekend and not have it set me back," she explains.

The Role of Strength Training

Laura emphasizes that her success isn't just from walking alone. "Keep in mind the fact I've been weight training consistently for a long time and have a higher muscle mass. That really does help with the burning calorie thing," she explains. Her current routine includes weight training four times a week, typically for less than an hour per session, combined with her daily steps goal.

Will Walking Alone Get You Toned?

"If you want to have toned legs, that means you want to have muscle built up and a low enough body fat to see the muscle that you've built," Laura explains. While walking helps create the caloric deficit needed for fat loss, she stresses that "just walking alone isn't enough to get you toned." The key is combining it with proper weight training and nutrition. "If you're completely sedentary to begin with, then initially it would help you, but eventually that's not going to do it only when paired with the proper weights and the proper eating."

Avoiding Muscle Loss While Walking

A common concern Laura addresses is whether high step counts can lead to muscle loss. "No, as long as you're eating enough and allowing yourself to recover properly from your workouts," she assures. However, she cautions, "If you're working out five, six days a week for a couple hours and getting 15k plus steps and not eating enough and undereating on protein, then yeah, you might lose muscle."

Making Steps Part of Your Daily Routine

Laura recommends breaking down the steps throughout the day rather than doing them all at once. "You can still get a high step count if you want to break it down into a few power walks a day," she advises. She suggests taking three 20-minute walks throughout the day, which can add up to several thousand steps. For those with desk jobs, she suggests getting creative: "If I'm sitting outside and working, rather than going to the close bathroom, I go all the way down to my basement."

Alternative Ways to Get Your Steps

"Yes, you can get your steps through other activities, not just walking," Laura explains. She suggests using various forms of cardio to reach your step goals: "Let's say you go on 20 minutes on an elliptical. That's going to get your steps up fairly quickly if you can't do longer walks throughout the day." The key is finding what works for your schedule and lifestyle.

Building the Walking Habit

Laura uses her emotional awareness to build consistent walking habits. "Basically, if I'm feeling stressed or anxious, which is going to happen most days at some point, my habit now is to go walk," she shares. "That's the best way to build a habit is a habit, kind of attached to something that happens every day." She also suggests making it fun by participating in step challenges with friends using fitness trackers or apps.

Starting Your Step Journey

"You definitely don't have to just follow an arbitrary number or force yourself to do a really high amount if you're not used to it," Laura cautions. She recommends starting with a baseline measurement using your phone or fitness tracker, then gradually increasing your daily steps. "I know if you're not used to it, you'll feel sore doing 15K. If you're currently doing just a few thousand, definitely work your way up."

Making It Sustainable

The beauty of Laura's approach is its flexibility. "I personally don't have any formally planned cardio sessions. I just have my step goal," she explains. Some days she walks slowly while working, other days she might feel more energetic and do some brisk walking or cardio. "That's the good thing about step count. You can kind of base it off how you feel." The goal is to make it sustainable and enjoyable rather than another dreaded task on your fitness journey. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

She Lost 60 Lbs on Ozempic by Doing 5 Things

Vannessa Shafer
I Lost 60 Pounds With GLP-1 and These 7 Changes Shocked Me Most
Copyright Vannessa Shafer/Instagram
Leah Groth
By Leah GrothFeb 20, 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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✓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 maximize weight loss while on Ozempic? According to one expert, there are a handful of habits that will help you lose more weight while on a GLP-1 drug. Vannessa Shafer is a social media influencer and weight loss warrior who lost 60 pounds in 7 months with the help of weight loss drugs. In a new post, she reveals a few habits that improved her weight loss. “5 things that helped me lose 60 pounds in 7 months on my GLP-1 journey,” she writes.

She Started Counting Protein

The first thing she did? “Stop counting calories and start counting protein,” she reveals. “My protein goal was 150 grams a day. If I reached between 120-150, my scale dropped. If I was under 100 my scale didn’t move the slightest bit.”

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

She Started Meal Replacement Protein Shakes

“Meal replacement protein shakes made my life so much easier because sometimes sitting down to eat a meal wasn’t happening because I got full too quick which wasn’t actually serving my goals. Fueling your body has to happen,” she continued.

She Amped Up Fiber Intake

She also amped up fiber intake. “Fiber is essential in your day and please don’t learn that the hard way. Think gut health and digestion. Prioritize it,” she says.

Hydration

She also started hydrating more. “Water intake is crucial. I strived for 80 ounces a day. Staying well-hydrated helps maintain bodily functions and supports metabolism, which is crucial for effective weight management. Adequate water intake also aids in the absorption of nutrients from food, ensuring that the body gets the necessary elements to function optimally and support weight loss efforts,” she writes.

RELATED:20 Possible Ozempic Side Effects

Walking

Finally, she started walking more. “A walking pad & walking outside really helped me have breakthrough moments in my weight loss while also building up muscle. Get a weighted vest or walking outside with some weights in hand. I worked towards 10k steps a day but do what you can. 5k is better than nothing,” she says.

Before She Started Ozempic She Wished She Knew She Would Be Disgusted with Food

In another post, she reveals some things she wished she knew before going on a GLP-1. “I didn’t know that somewhere in the middle of a meal and quite literally mid bite I would push my plate away in complete disgust,” she reveals. “The way Tirzepatide has the ability to say “Vannessa, you’re done” is the most impressive voice in my head.”

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

She Didn’t Know She Would Lose the Desire to Drink Alcohol

“I didn’t know I would lose all desire to drink alcohol,” she continued. “I didn’t realize the medication had the ability to stop habits that weren’t good for me. I’m still shocked everyday when someone tells me they quit smoking, drinking, shopping addictions etc. The ability to control the reward center is crazyyyyy.”

She Didn’t Know She Would Battle Body Dysmorphia

“I didn’t know how hard it would be to shop and pick up anything other than my old size. Body dysmorphia is so real,” she admits. “It took a long time for it to sink in that I would actually need a size small instead of an XL/1X.”

RELATED:20 Things to Avoid While on Ozempic

She Didn’t Know Her Feet Would Shrink

“I didn’t know my feet would shrink. My feet shrunk. How is that even possible?” she asks. “I went from a size 8.5 to a 7.5 😳 I’m still wrapping my brain around it.”

She Didn’t Know Her Mental Health Would Improve

“I didn’t know how much my mental health would improve,” she continues. “I know you’re supposed to love yourself at every size but realistically, I loved myself but not my body and that caused me to struggle so much. I did a lot of shower cry sessions. I’m in a much better place now.”

She Didn’t Know She Would Be Proud to Be on a GLP-1

“I didn’t know I would go from embarrassed about being on a GLP1 to loudly sharing about it because I’m proud of me for putting myself first and I’m proud to be able to help others find success and put themselves first,” she says. “It was nowhere on my vision board but here we are.”

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach

She Didn’t Know It Would Work

She was also shocked that she finally lost weight. “I didn’t know it would work but it did and it completely changed my life,” she concludes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

Can You Pass This Simple Squat Test?

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Christopher Roback
By Christopher RobackFeb 19, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

When was the last time you effortlessly sat on the floor to play with kids or tend to your garden? For most of us, these simple movements have become increasingly difficult. I remember the day I realized I couldn't comfortably sit cross-legged through my daughter's entire tea party – that was my wake-up call. But according to Dr. Kelly Starrett, a distinguished Physical Therapist and three-time New York Times bestselling author, this loss of natural mobility isn't permanent. As the founder of The Ready State, he developed the 10-Minute Squat Test—a simple assessment that not only predicts longevity but could help you move like your younger self again. Ready to discover if your body still has its youthful potential? Take 10 minutes and try this test with me.

What is the 10-Minute Squat Test?

"When we originally put this out, we did it because we were beginning to establish what everyone should be able to do," Dr. Starrett explains in his video. The test is remarkably simple: can you maintain a comfortable, deep squat position for 10 minutes? No equipment needed – just you and gravity working together to assess and improve your mobility.

Why This Position Matters

According to Dr. Starrett, this isn't just about exercise – it's about reclaiming our natural human capacity. "Over two and a half million years of evolution, how did we evolve in order to maintain function, maintain position, maintain shape?" he asks. The answer lies in our ancestral movement patterns, where ground-sitting positions were a regular part of daily life.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

The Science of Squatting and Longevity

"The research is very strong," Dr. Starrett notes, "that your ability to get up and down off the ground without using your hands is an excellent predictor of your mortality and morbidity." This simple test doesn't just measure flexibility – it assesses your overall movement health and potential longevity.

Your Personal Starting Point

"Don't obsess about what my feet are doing," advises Dr. Starrett. Whether your stance is wide or narrow, the key is finding a position that works for your body. "We don't believe that there's a single squat position for you," he emphasizes, encouraging practitioners to explore what feels natural for their structure.

The Hidden Connection to Back Health

Here's a surprising fact: The World Health Organization reports that low back pain is the leading cause of disability worldwide. "Your femurs are attached to your pelvis, which is strangely attached to your low back," Dr. Starrett points out, highlighting how hip mobility directly impacts back health.

Making It Work for You

Not ready for 10 minutes? That's perfectly normal. "Maybe for you it's nine minutes, maybe for her it's 12 minutes," says Dr. Starrett. The goal isn't perfection – it's progress. You can hold onto a wall or use supports while building your capacity.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Modifications for Every Body

If you have specific conditions like a herniated disc, modifications are available. "If you're flexion intolerant, you may need to do something that looks like this," Dr. Starrett demonstrates, showing how to maintain the benefits while respecting your body's current limitations.

Modern Life and Movement

"We're seeing a really big disruption between environment and organism," Dr. Starrett observes. Our modern lifestyle of prolonged sitting and screen time has disconnected us from natural movement patterns. The good news? These patterns can be restored through consistent practice.

RELATED:Here's How Long Your Incline Walking Workout Should Be To Shrink Belly Fat

Getting Started Today

Begin with whatever time feels manageable in a supported squat position. "Start building towards that 10 minutes, start to see the magic and capacity of your body," encourages Dr. Starrett. Focus on relaxed breathing and maintaining heels on the ground. With patience and practice, you'll be amazed at how your body remembers its natural movement patterns. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Fitness & Workouts

Transform Your Body at 40 with These 6 Habits

Reggie Macena good_for_life_training
Copyright good_for_life_training/Instagram
Leah Groth
By Leah GrothFeb 19, 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.

Do you want to get in the best shape of your life after 40? Many experts maintain that modifying a few health habits is all it takes. Reggie Macena is a fitness coach who helps “high performers clean up their eating habits and build lean muscle with macronutrient-focused nutrition and coaching programs,” he writes in his social media bio. In a new post, he reveals a few transformative core habits for anyone post-40. “If I was over 40 and trying to get my health back on track, this is what I’d start doing today,” he writes.

This Is What He Did to Get His Health on Track

“I can remember the first time my blood work from the doctor came back… less than perfect. I usually had everything in range but as I got older that changed. I had to start watching what I ate and how I exercised closely. I didn’t have the luxury of just eating whatever I wanted. If I wanted to be ‘healthy’ I had to take it seriously. Here’s what you do when you want to get your health on track,” he writes in the post.

1. Stop Grazing All Day

Habit number one has to do with diet. “Stop the grazing and snacking all day. Your eating needs to be tracked. You need some system for regulating what you eat. The freestyle approach will slowly add inches right to your midsection,” he writes.

2. Cut Back on Alcohol

Next, don’t drink your calories. “Booze will ruin a lot of your hard work. Alcohol seems like a good idea until the next day. Cut back temporarily and see how you feel. That is game changer,” he writes.

3. Drink More Water

Amp up your hydration. “Boost your water intake. Most of us are poorly hydrated. If you keep a water bottle in plain sight you will drink it. Aim for a couple of liters of water a day. It’s easier than you think,” he writes.

4. Weigh Yourself

He also recommends weighing yourself. “Buy a scale. It’s not the only way to track progress but it helps. Weigh in a couple of times a week and see if it’s moving in right direction,” he says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

5. Focus on Compound Lifts

Next, he moves on to exercise. “Focus on compound lifts when you’re working out. Bench , Squat, deadlifts. These movements are taxing and burn way more calories per workout. Train 2-3X a week,” he writes.

6. Be Patient

And his last habit? “Accept that you haven’t treated your body the best for a little while. Those 1/2 hearted attempts at getting fit don’t count. You need to really give it some serious effort for months at a time. Be patient and trust the process,” he writes.

Also, Be Accountable

In another post, he makes a few more suggestions, starting with being accountable. “Meaning your word is your word. You need to make sure that when you say you will do something you do it. The more you keep your word the higher your self esteem goes,” he writes.

Check Your Priorities

Next, “check your priorities,” he encourages. “Start working on making health your number 1 priority If you haven’t done that yet. All it takes is one bad health scare to realize that without health you do not have anything. (Don’t wait for the scare).”

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

Apply the Hard Work

“I told someone yesterday that hard work is important but what’s most important is how you apply the hard work. Training sessions are supposed to be intense most of the time. They also need a carefully crafted plan that is based on progression. Progression in the gym leads to progression on your body. Plan your training sessions,” he says about number three. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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