Skip to content
Nutrition & Diet
✓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.

She Lost 110 Pounds in 2 Years By Walking 30 Minutes Every Day

One weight loss warrior finally lost weight after struggling for years.

Leah Groth
By Leah GrothNov 17, 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:
Cara_Peterkin1
Copyright Cara Peterkin/YouTube
Leah Groth
By Leah GrothNov 17, 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:
Nutrition & Diet

Have you been struggling to lose weight but aren’t sure where to start? One expert has some game-changing advice on how to do it. Cara Peterkin is a fitness professional and YouTuber who weighs 250 pounds. “Now I'm 140 pounds, and I'm gonna tell you exactly how I lost the weight,” she says, revealing that the process took two and a half years, “and I've maintained my weight for the past year.”

Childhood Eating Habits Shaped Her Relationship with Food

Cara reveals that she grew up with unhealthy eating habits. “Quick backstory: my parents were all about ease, easily getting food to us, which meant minimal cooking. We go to Chick-fil-A, we'll go to McDonald's, we'll go to the Mexican restaurant, quick box mac and cheese, whatever was easy. That's what they did. And that set the tone for my relationship with food for the rest of my life,” she says in her post.

She Gained a Lot of Weight During Her First Two Pregnancies But Lost It

Weight Gain. Desperate Black Girl Crying Standing On Weight-Scales Slimming, Not Losing Weight On A Diet At Home. Copy SpaceShutterstock

Cara first struggled with her weight when she got pregnant at 15 and went from 150 to 192 pounds. “Typically pregnant women should only gain about 20 to 25 pounds, according to Google, but I gained 42 pounds,” she says. However, she lost it pretty easily because she was young, following a calorie deficit and exercising. When she went to college, the “food inconsistency” and “unhealthy patterns really started to return,” she says. “I definitely gained the college 30, so I went from 150 to 180. Her senior year of college she got pregnant again and went from 180 to 225 pounds.

“That was tough. I definitely looked at myself differently, and I had to adjust. I tried to adjust to the weight and just said, ‘Hey Karen, you may be that girl over 200 pounds, and you need to accept it.’ But I was so uncomfortable. I tried different weight loss methods, and I started with Weight Watchers, which got me down to about 200 pounds.”

She Ended Up 250 Pounds After Her Last Pregnancy and Couldn’t Lose It

High Angle View Of A Human Foot On Weighing ScaleShutterstock

She then “had to kick it in high gear “ and tried to clean her diet and eliminate processed foods. “With diet, exercise, plenty of strength training, and walking, I was able to get to about 160 pounds, which was amazing. Of course, life happened. What does that mean? I went through a depression, I went through different things in my life, and I ended up gaining weight a little bit, a little bit, a little bit, a little bit until it was a lot of it and ended up at about 190 pounds average. And it was tough. I would do different yo-yo diets, try different methods, get down to 180, but always would creep back up to that 190.” During her last pregnancy, she started at 190 pounds and went up to 250 pounds. “I could not even fathom being at that number, but I was there. I will tell you that it was probably the hardest thing for me to accept, but I just made it work.” Then COVID happened, and she remained at 250, battling postpartum depression.

She Hit Her Breaking Point

Overweight unhappy asian woman extra heavy body cellulite sitting on bed at home. Upset oversized lady worry diet weight loss suffering from extra weight. Obesity unhealthily concept.Shutterstock

Cara’s “breaking point” and “aha” moment happened when she had an interview and couldn’t fit into her size 16 pants. “I immediately ran to the store to buy that bigger size. But once I saw the size 18 and that number, it hit me like, Kara, what's going on? You've never been this size. What are you gonna do differently? I did not let myself buy those size 18 pants, and that was my breaking point. I knew I had to make a change because I couldn't buy that bigger size.”

She Lost Her First 35 Pounds with Weight Watchers and OrangeTheory

Lafayette - Circa April 2017: Weight Watchers Meeting Location. Oprah Winfrey is a Weight Watchers Spokesperson and Stockholder IVShutterstock

In March of 2021, she tried Weight Watchers again, pairing it with OrangeTheory, losing 35 pounds and getting down to 215. “I still had a long way to go,” she said, revealing that according to her BMI, her healthy weight range is 140 to 160. You can benchmark your progress with this useful Lean Body Mass Calculator.

Then, She Eliminated Processed Foods

Pop,Tarts,Toaster,Pastry,processed,food,sugarShutterstock

In 2022, she really changed the game. “That's where the real change began. I eliminated all processed foods and only shopped the outside skirts of the grocery store. So protein, dairy, fruits and veggies. That was my main diet,” she said.

She Also Tracked and Measured Her Food

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate caloriesShutterstock

“I tracked everything I ate with my Fitness Pal. I measured everything I ate. I prioritized getting that water in, and I minimized fast food or eating out because of the amount of sodium that they put in the food. Once I implemented that change, my weight just started to fall off,” she continues.

The First Month Was Hard, But It Got Easier

Handmade chocolateShutterstock

“Now, I will say it wasn't easy. I'm not going to lie to you. It is the hardest thing I ever had to do, and it took me about a full month of getting through the diet change for me to really accept it. After that, I stopped craving chocolate or candy or ice cream, and I was able to just go with the flow on average. I was losing about a pound and a half to two pounds a week, and it just started to fall off,” she says.

RELATED:She Lost 9 Pounds in 4 Weeks With This Simple 1,600 Calorie Meal Plan

She Also Started Walking 30 Minutes a Day

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

“Another thing that I did that helped me lose the weight was walking 30 minutes a day. That was huge,” she admits. “I thought I had to go kill myself in another OrangeTheory class or maybe at a boot camp. But walking truly helped me, along with some YouTube videos, like different weights that I could use or different strength training videos that really helped, too. But I didn't have to pay for a gym membership. I just got outside and walked and changed my diet, and the weight started to fall off. “

She Has Maintained the Weight Loss

Smiling Black Female Jogger Checking Running Time On Smartwatch After Outdoor Training, Happy Young African American Woman Drinking Water And Checking Fitness Tracker Data On Watch, Copy SpaceShutterstock

She has managed to keep it off by maintaining the same eating habits, “still walking 30 minutes a day, along with definitely having my treat meals and trying to balance them out, and so far it's kept the weight off beautifully,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

proteinbody mass calculatorsustainable weight losswalkingweight loss

More For You

Nutrition & Diet

She Lost 110 Pounds in 2 Years By Walking 30 Minutes Every Day

Cara_Peterkin1
Copyright Cara Peterkin/YouTube
Leah Groth
By Leah GrothNov 17, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Have you been struggling to lose weight but aren’t sure where to start? One expert has some game-changing advice on how to do it. Cara Peterkin is a fitness professional and YouTuber who weighs 250 pounds. “Now I'm 140 pounds, and I'm gonna tell you exactly how I lost the weight,” she says, revealing that the process took two and a half years, “and I've maintained my weight for the past year.”

Childhood Eating Habits Shaped Her Relationship with Food

Cara reveals that she grew up with unhealthy eating habits. “Quick backstory: my parents were all about ease, easily getting food to us, which meant minimal cooking. We go to Chick-fil-A, we'll go to McDonald's, we'll go to the Mexican restaurant, quick box mac and cheese, whatever was easy. That's what they did. And that set the tone for my relationship with food for the rest of my life,” she says in her post.

She Gained a Lot of Weight During Her First Two Pregnancies But Lost It

Weight Gain. Desperate Black Girl Crying Standing On Weight-Scales Slimming, Not Losing Weight On A Diet At Home. Copy SpaceShutterstock

Cara first struggled with her weight when she got pregnant at 15 and went from 150 to 192 pounds. “Typically pregnant women should only gain about 20 to 25 pounds, according to Google, but I gained 42 pounds,” she says. However, she lost it pretty easily because she was young, following a calorie deficit and exercising. When she went to college, the “food inconsistency” and “unhealthy patterns really started to return,” she says. “I definitely gained the college 30, so I went from 150 to 180. Her senior year of college she got pregnant again and went from 180 to 225 pounds.

“That was tough. I definitely looked at myself differently, and I had to adjust. I tried to adjust to the weight and just said, ‘Hey Karen, you may be that girl over 200 pounds, and you need to accept it.’ But I was so uncomfortable. I tried different weight loss methods, and I started with Weight Watchers, which got me down to about 200 pounds.”

She Ended Up 250 Pounds After Her Last Pregnancy and Couldn’t Lose It

High Angle View Of A Human Foot On Weighing ScaleShutterstock

She then “had to kick it in high gear “ and tried to clean her diet and eliminate processed foods. “With diet, exercise, plenty of strength training, and walking, I was able to get to about 160 pounds, which was amazing. Of course, life happened. What does that mean? I went through a depression, I went through different things in my life, and I ended up gaining weight a little bit, a little bit, a little bit, a little bit until it was a lot of it and ended up at about 190 pounds average. And it was tough. I would do different yo-yo diets, try different methods, get down to 180, but always would creep back up to that 190.” During her last pregnancy, she started at 190 pounds and went up to 250 pounds. “I could not even fathom being at that number, but I was there. I will tell you that it was probably the hardest thing for me to accept, but I just made it work.” Then COVID happened, and she remained at 250, battling postpartum depression.

She Hit Her Breaking Point

Overweight unhappy asian woman extra heavy body cellulite sitting on bed at home. Upset oversized lady worry diet weight loss suffering from extra weight. Obesity unhealthily concept.Shutterstock

Cara’s “breaking point” and “aha” moment happened when she had an interview and couldn’t fit into her size 16 pants. “I immediately ran to the store to buy that bigger size. But once I saw the size 18 and that number, it hit me like, Kara, what's going on? You've never been this size. What are you gonna do differently? I did not let myself buy those size 18 pants, and that was my breaking point. I knew I had to make a change because I couldn't buy that bigger size.”

She Lost Her First 35 Pounds with Weight Watchers and OrangeTheory

Lafayette - Circa April 2017: Weight Watchers Meeting Location. Oprah Winfrey is a Weight Watchers Spokesperson and Stockholder IVShutterstock

In March of 2021, she tried Weight Watchers again, pairing it with OrangeTheory, losing 35 pounds and getting down to 215. “I still had a long way to go,” she said, revealing that according to her BMI, her healthy weight range is 140 to 160. You can benchmark your progress with this useful Lean Body Mass Calculator.

Then, She Eliminated Processed Foods

Pop,Tarts,Toaster,Pastry,processed,food,sugarShutterstock

In 2022, she really changed the game. “That's where the real change began. I eliminated all processed foods and only shopped the outside skirts of the grocery store. So protein, dairy, fruits and veggies. That was my main diet,” she said.

She Also Tracked and Measured Her Food

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate caloriesShutterstock

“I tracked everything I ate with my Fitness Pal. I measured everything I ate. I prioritized getting that water in, and I minimized fast food or eating out because of the amount of sodium that they put in the food. Once I implemented that change, my weight just started to fall off,” she continues.

The First Month Was Hard, But It Got Easier

Handmade chocolateShutterstock

“Now, I will say it wasn't easy. I'm not going to lie to you. It is the hardest thing I ever had to do, and it took me about a full month of getting through the diet change for me to really accept it. After that, I stopped craving chocolate or candy or ice cream, and I was able to just go with the flow on average. I was losing about a pound and a half to two pounds a week, and it just started to fall off,” she says.

RELATED:She Lost 9 Pounds in 4 Weeks With This Simple 1,600 Calorie Meal Plan

She Also Started Walking 30 Minutes a Day

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

“Another thing that I did that helped me lose the weight was walking 30 minutes a day. That was huge,” she admits. “I thought I had to go kill myself in another OrangeTheory class or maybe at a boot camp. But walking truly helped me, along with some YouTube videos, like different weights that I could use or different strength training videos that really helped, too. But I didn't have to pay for a gym membership. I just got outside and walked and changed my diet, and the weight started to fall off. “

She Has Maintained the Weight Loss

Smiling Black Female Jogger Checking Running Time On Smartwatch After Outdoor Training, Happy Young African American Woman Drinking Water And Checking Fitness Tracker Data On Watch, Copy SpaceShutterstock

She has managed to keep it off by maintaining the same eating habits, “still walking 30 minutes a day, along with definitely having my treat meals and trying to balance them out, and so far it's kept the weight off beautifully,” 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

She Lost 50 Lbs Walking Just 15 Minutes Every Day

Nicole Collet thecollets
Woman Lost 7 Pounds in 3 Weeks Eating This Protein Dessert Every Night
Copyright thecollets/Instagram
Christopher Roback
By Christopher RobackMar 02, 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

Starting an exercise routine when you're significantly overweight can feel impossible. For Nicole Collet, a weight loss coach who lost an impressive 130 pounds and kept it off for nine years, the answer wasn't complicated—it was walking for just 15 minutes every day. "When I was morbidly obese, there wasn't much I could do in the form of exercise because of my weight, but I could walk," Nicole explains. Her journey proves that sustainable weight loss doesn't require counting every step or spending hours exercising—just consistent, manageable action that anyone can follow.

Forget Counting Steps, Focus on Time Instead

Nicole's initial mistake was obsessing over step counts rather than creating a sustainable habit. "I set a goal to walk 10,000 steps every single day, but I'm an all or nothing person. So I set it in stone," Nicole shares in her post. At 275 pounds with painful plantar fasciitis, this ambitious target quickly became overwhelming.

The solution was simple yet effective. "I decided to start with 15 minutes because it wasn't too low, but it wasn't too high," she says. This approach allowed her to go at her own pace, taking breaks when needed, while still maintaining consistency. By focusing on completing 15 minutes daily—regardless of distance covered—Nicole created a sustainable habit she could actually stick with.

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

Invest in Proper Footwear for Success

One critical lesson Nicole learned was the importance of proper shoes. "I had a flip-flop thing. And I thought it would be a great idea with plantar fasciitis at 275 pounds to try walking in flip-flops," Nicole recalls with amusement. This uncomfortable experience left her feet so sore she didn't want to walk again.

"Wearing really good supportive shoes and investing in good quality ones like New Balance or whatever feels good on your foot is really important," Nicole emphasizes. Good footwear helped alleviate her foot pain and allowed her to gradually increase her walking time as she progressed.

Don't Fall Into the "Too Much Too Soon" Trap

Going overboard with exercise intensity was another pitfall Nicole and her husband Kyle experienced. "When we first started, we tried to do way too much, way too intense, go way too far from the house, go longer than the 15 minutes, and we would end up just exhausted and sore," Nicole explains.

Even years into their fitness journey, they sometimes make this mistake. Nicole shares, "In the last summer, Kyle and I were doing a mini cut. We just were like, hey, we're in a calorie deficit. It'd be a great idea to go for a two-hour walk in the forest." The result was extreme hunger and exhaustion that derailed their progress. Finding a moderate, sustainable pace prevents this self-sabotaging cycle.

Find Your Sweet Spot: Not Too Little, Not Too Much

The opposite problem—doing too little—can be just as detrimental. "Whenever we would go overboard, because Kyle and I are all or nothing, black-or-white thinking kind of people, we'd pull way back and then we would go from like an hour to five minutes," Nicole admits.

This all-or-nothing approach extended to their eating habits too. "We'd be like well I think we both need a large pizza each... or the opposite and we'd be like okay we ate too much yesterday so now let's only eat like egg whites and tuna," she says. Finding a sustainable middle ground—not too intense, not too easy—proved key to their long-term success.

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

Combine 15 Minutes of Walking With Portion Control

Nicole's 50-pound weight loss in three months didn't come from walking alone. "I paired my walking of 15 minutes every day with portion control," she explains. This combination created the calorie deficit necessary for significant weight loss.

The dietary component is essential, according to Nicole. "It's very important that you are eating in a calorie deficit and adding some walking or exercise that you like to do as a cherry on top because the diet comes first." This balanced approach addresses both sides of the weight loss equation.

Build Consistency Before Increasing Time

Nicole's 15-minute walks gradually became easier as she lost weight. "By the end of the three months, I had lost the 50 pounds. I also had increased my stamina and I was lighter," Nicole shares. Eventually, she could walk the full 15 minutes without stopping and her plantar fasciitis improved.

Through consistent effort, Nicole and Kyle gradually built their endurance. "We went from 15 minutes to now doing 60 minutes. It took a long time, but we slowly built and that's because it's sustainable," she says. This slow-and-steady approach has helped them maintain their weight loss for nine years.

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

Why 15 Minutes of Walking Works Better Than Other Exercises

After trying numerous exercise options, Nicole and Kyle found walking most effective for long-term weight management. "After everything we've tried, we have found walking to be the best for burning fat, helping us lose weight," Nicole explains.

The simplicity and accessibility of walking makes it ideal for sustainable weight loss. "Walking at a leisurely pace consistently not only helped us lose 130 pounds each but it's helped us keep the weight off for over nine years," Nicole says. This low-impact exercise allows for consistent daily activity without burnout or injury.

Make Your 15-Minute Walks Enjoyable, Not Punishing

Nicole emphasizes the importance of enjoying your weight loss journey. "Making weight loss fun, not making it a punishment, is one of those things that I realized," she shares. Choosing activities and foods you enjoy increases the likelihood of sticking with them.

As Nicole puts it, "Consistency over perfection, slow and steady wins the race. Pick something you can do for exercise and pick things you like to eat so that you can do it for life." This mindset shift transforms weight loss from a temporary diet into a sustainable lifestyle.

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

The Mindset For Long-Term Success

Beyond physical changes, Nicole reminds us of the mental and emotional components of weight loss. "Remember friends that weight loss isn't just about the number on the scale. It's also about here and here—heart and mindset," Nicole encourages.Success comes from building sustainable habits that fit your life and preferences. "Fight through it. You can do it. Don't give up," Nicole advises. By focusing on consistency rather than perfection, anyone can achieve lasting weight loss results—starting with just 15 minutes of walking every day. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 30 Pounds With This Walking Routine

brianafarnsworthx4
brianafarnsworthx/TikTok
Leah Groth
By Leah GrothAug 04, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Briana Farnsworth (@brianafarnsworthx) is a volleyball player-slash-model-slash-influencer who lost a whopping 30 pounds just by walking. In one viral video she reveals the secret to her walking weight loss success, taking her followers on a walk with her. “People literally don't believe me when I tell them that I changed my body from this to this just by walking alone,” she says in the clip.

She Walks on the Treadmill

@brianafarnsworthx

Replying to @$ I like to implement other workouts everyone now and then but I swear by walks!! #walkingroutine #hotgirlwalks #slimlegs #slimarms #weightloss #modelworkout #modelroutine #modelarms

“Come with me. We're going to go for a little walk and I'm going to show you what I do on the treadmill. Okay?” she continues, heading to the gym and hopping on the treadmill.

She Makes Sure to Hydrate

briana-farnsworth-1brianafarnsworthx/TikTok

Prior to getting her sweat on, Briana fills up her Stanley cup with water. She also brings a pair of headphones so she can watch stuff or listen to music. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

Related: #1 Best Breakfast for Proteins According to Dietitian Who Lost 100 Pounds

She Does Interval Walking on an Incline

Woman using incline threadmill in modern gym. Incline threadmills are used to simulate uphill walking or running and deliver additional workout benefits to users.Shutterstock

Her key to losing weight with walking is doing interval training on an incline. “So my treadmill has this option here, it's called Fat Burner, and I love this one. It alternates between the incline of 1.5 to 4.5, and then I usually keep my speed between 3 and 4,” she explains, adding that if you don’t have that option, you can manually change the incline and speed accordingly.

She Walks for an Hour

briana-farnsworth-3brianafarnsworthx/TikTok

Halfway through her hour-long walking session, she shows her progress. She tries to walk an hour per day.

Be Consistent, She Concludes

briana-farnsworth-5brianafarnsworthx/TikTok

Consistency is key, says Briana. “Try it for one week, one month. Be consistent with it. I try to do it as many days a week as I can and you're going to see results. You just will.”

Why Walking Is a Good Workout

Running shoes - woman tying shoe laces. Closeup of female sport fitness runner getting ready for jogging outdoors on waterfront in late summer or fallShutterstock

The Mayo Clinic explains that walking can help you maintain a healthy weight and lose body fat, prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes. It can also help improve cardiovascular fitness, strengthen your bones and muscles, improve muscle endurance, increase energy levels, improve your mood, cognition, memory and sleep, improve your balance and coordination, strengthen immune system, and reduce stress and tension.

How Many Steps Should You Walk?

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

Most experts agree that 10,000 steps per day is a good goal for weight loss, and science supports it. According to a 2018 Obesity study, people who walked 10,000 steps a day were able to lose weight and keep it off. Studies published in JAMA Neurology and in JAMA Internal Medicine have also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

Related: Shaina Marie Shares the “Standing Abs” Workout Responsible for Her Six-Pack

Benefits of Walking on an Incline

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

Walking on an incline burns more calories than walking fast or even running on a flat surface, which is why many experts suggest upping your incline. A 2013 study even found that walkin on a 2 to 7 percent incline increased heart rate by almost 10 percent when compared with running on a flat surface.

💪🔥Body Booster: If you really want to burn fat and lose weight, don’t just walk 10,000 steps but do it on an incline. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

I Stopped Doing These 3 Things and Lost 40 Pounds

Alexandra_alexx.fitt10
alexxandra.fitt/Instagram
Leah Groth
By Leah GrothAug 10, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

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

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

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

Online fitness coach Alexandra (@alexx.fitt) has amassed a following on TikTok and Instagram by sharing videos about her weight loss. In her many viral videos, she reveals the simple but effective changes she made to her lifestyle that enabled her to drop the weight fast. In a new Instagram video, she gets specific about the “3 things” she “stopped doing to lose 40 pounds.”

She Stepped Away From the Scale

The first thing Alex did was stop weighing herself, she writes. “Why? The scale was messing with my head, so I threw it off my balcony.”

She Stopped Counting Calories

Alexandra_alexx.fitt11alexxandra.fitt/Instagram

Lots of health experts recommend counting calories, but that didn’t work for Alex. “I stopped counting calories and stuck to a schedule. I ate breakfast at 8 a.m., a snack at 11, lunch at 1, a snack at 3, and dinner at 6. And yeah, your schedule may be different, but if you have 5 minutes to check TikTok or like this post, you have 5 minutes to grab an apple or pick up a protein bar and throw it in your purse,” she writes.

Related: I'm a Dietitian, and These Are 7 Foods You Should Never Eat

She Stopped Doing Workouts She Hated

Alexandra_alexx.fitt12alexxandra.fitt/Instagram

Her third lifestyle change? “I stopped doing the workouts I hated,” she claims. I remember I’d always do 40 minutes on the Stairmaster (it didn’t help me lose weight, only raise my cortisol levels), and on the days I was lazy, I’d skip the gym altogether just because I didn’t want to do cardio. Now, my only cardio is walking.”

Her advice? “Start implementing a routine that makes you happy and works for you, not anyone else,” she concludes the post.

Here’s How She Used Walking for Weight Loss

woman walking towards unknown placesShutterstock

As for exercise, in some of her other videos, Alex elaborated on how walking helped with her weight loss. Not only would she walk for 20-30 minutes in the morning, but she would take a short 10-15 minute walk after lunch.

Related: 5 Habits from Fitness Trainer Krissy Cela that Could Change Your Life

Try to Walk 30 to 60 Minutes a Day, Says Another Expert

Active woman using smartwatchShutterstock

“You can do 30-60 minutes all at one time, or you can do a few 10-15 minute bouts of exercise throughout the day. Whatever works for you,” says The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Either way, you are raising your metabolism and teaching your body to burn calories.”

💪🔥Body Booster: Just because experts recommend habits, like counting calories, weighing yourself, or doing specific workouts, doesn’t mean they will work for you. If they don’t, make changes accordingly.

Nutrition & Diet

I Lost 40 Pounds in 5 Months by Walking and These Easy Habits

alexxandra_fitt1
alexx.fitt/TikTok
Leah Groth
By Leah GrothMay 14, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Weight loss can be a tricky equation. However, there are many people online sharing their success stories who have shared the healthy habits responsible for dropping weight. Online fitness coach Alexandra, who goes by the handle @alexx.fitt, revealed in a viral video that after struggling to lose weight for years she lost a whopping 40 pounds in five months.

1. She Started to Make Healthier Choices Every Single Day

alexxandra_fitt2alexx.fitt/TikTok

“Here's how long it's going to take you to lose weight. I lost 40 pounds and here's what I did and how long it took me,” she says in the video, revealing that her weight loss journey first started in 2020. “I think around that time for a whole year I did every single diet, every single workout, every single meal plan, and nothing worked. Nothing would actually help me lose weight.” However, in January 2021, she learned the secret to losing weight fast. “Instead of following a freaking diet, I basically started to make healthier choices every single day,” she said in the video. It “all started with walking and a schedule,” she continued. “I made a plan of what time I'm going to eat and what I will be eating. I stuck to that schedule,” she added.

Related: 10 Foods That Grow Muscle Fast

2. She Saw Results Within the First Month

alexxandra_fitt3alexx.fitt/TikTok

There is scientific evidence supporting the benefits of meal planning. Studies the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity. Then, from January 2021 on “I literally walked every single day for six months straight,” she said. “There were like two days that I missed. Maybe it took me about five, six months to lose 35, 40ish pounds, but I saw results within the first month.”

3. She Lost 50 Pounds in 6 Months

In a recent Instagram video, she got specific about her steps (and also revealed that she lost 50 pounds in six months). “Hear me out walking seriously changes your life, I was able to lose 50lbs in less than 6 months by walking 10k steps a day!” she captioned the post. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

Related: 15-Minute Fat-Burning Workout to Tone Your Entire Body You Can Do Anywhere

4. Exercise Shouldn't Feel Like Punishment

@alexx.fitt

It was more during my journey that i realized #weightloss #mindset

Something else that was helpful for Alex was shifting her mindset. She explains that prior to losing weight, she viewed running as “a form of punishment,” but now she feels like exercise is something she is “so grateful for,” she wrote in another TikTok. “I'm grateful I get to go on a run and move my body, and I do that kind of stuff because it genuinely makes me feel good. I don't do it as a form of punishment. I'm like, I'm going to feel so good after I run. It's going to clear my mind,” she added.

Related: I Lost 160 Pounds and Here's 4 Ways I Took the Weight Off

5. Exercise Make Her Feel Good

alexxandra_fitt4alexxandra.fitt/Instagram

“I wake up anxious sometimes. So going on a run or even doing a morning workout, I'm like, oh my goodness, this helps me so much. So that's the kind of mindset shift you got to have when you're trying to lose weight. It's a lifestyle. You're doing this stuff because it feels good for you, not because you have to.” Alex is spot on about using exercise to quell anxiety. The American Psychological Association dubs it a “healthy stress reliever,” and several studies back up the claim.

💪🔥Body Booster: Walking 10,000 steps a day is not only an effective workout for weight loss, it can improve your cardiovascular health and ward off cancer, according to research.

Fitness & Workouts

3 Walking Mistakes That Are Stopping You From Burning Fat

Autumn Bates
I'm a Nutrition Pro: This 28-Day Walking Routine Burns More Fat Than Cardio
Copyright autumnelle_nutrition/Instagram
Christopher Roback
By Christopher RobackMar 24, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

We've all been there – faithfully hitting our daily walks but not seeing the fat loss results we expected. According to Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance, walking is one of the most powerful tools for fat burning – when done correctly. With over 600,000 YouTube subscribers turning to her for evidence-based wellness advice, Autumn frequently identifies common walking mistakes that prevent her clients from achieving their fat loss goals. Read on to discover how small adjustments to your walking routine could reignite your fat-burning potential and help you start seeing results again.

Mistake 1: Not Walking Enough

The first mistake is straightforward – you simply aren't walking enough, says Autumn. While step counters and Fitbits can expose you to EMF, they're useful tools for establishing your baseline activity level.

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

Know Your Baseline

"Very minimum I recommend getting in 10,000 steps a day," Autumn advises. If you're currently only walking 1,000-2,000 steps daily, don't try to jump immediately to 10,000. Instead, Autumn suggests incrementally increasing your steps – perhaps starting with a 2,000-step goal and adding 500-2,000 more steps each week.

Challenge Yourself Weekly

For those already hitting 8,000-10,000 steps, Autumn encourages pushing toward 15,000 steps. "With walking, the more the better," she explains, noting that most people tend to walk less than they should rather than more. Unlike running, which can elevate cortisol levels when overdone, you generally can't walk too much.

Mistake 2: Not Spreading Your Steps Throughout the Day

Even if you're achieving your step goal, Autumn points out that getting all your walking done in a single session while remaining sedentary the rest of the day is counterproductive.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

The Sitting-Inflammation Connection

"The longer you sit, the more inflammation you're going to have," Autumn warns. "And as we know, inflammation is really tied with weight gain or at least inability to lose weight."

Mini Walking Breaks

The solution is simple: break up your walking into smaller sessions scattered throughout the day. Autumn recommends five or ten-minute walks as breaks during your workday. This approach helps combat the inflammatory effects of prolonged sitting that can sabotage your fat-burning efforts.

Mistake 3: Only Walking on a Treadmill

While treadmill walking is better than no walking at all, Autumn emphasizes that outdoor walking offers unique benefits you can't get indoors.

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

The Power of Negative Ions

"If you are capable and if the weather allows for it to go walk outside, especially if you live by a park or some type of outside natural environment, then this will actually expose you to something called negative ions," Autumn explains.

Cortisol Reduction

These negative ions have been shown to reduce serum cortisol levels – the stress hormone associated with weight gain, particularly around the belly. Autumn notes that studies show you need at least 15 minutes of outdoor exposure to receive these benefits.

Making Walking Work For You

By incorporating these adjustments into your walking routine, you'll be better positioned to break through plateaus and continue making progress toward your fat-burning goals. As Autumn frequently reminds her clients, walking isn't just about getting steps in – it's about how you integrate this powerful tool into your lifestyle for maximum fat-burning benefits.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Start Where You Are

Remember that any improvement to your current walking routine is progress. Autumn recommends focusing on consistency first, then gradually implementing these changes for sustainable fat loss results.

Nutrition & Diet

How to Lose 10 Pounds in the Next 6 Weeks

Karen Trasatti fitnutfitness
​Prioritize Whole Foods
Copyright fitnutfitness/Instagram
Leah Groth
By Leah GrothMar 24, 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 shape up fast? According to an expert, you need to focus on only five habits. Karen Trasatti is a fat loss coach for women over 40 who looks half her age at 61. In a new viral Instagram post, she gets honest about what it takes to lose weight fast. “To all the midlife women out there…If you want to lose 10 pounds in the next 6 weeks and finally feel comfortable in your own skin, you need to commit to these 5 habits,” she writes.

These Habits Will Help You Feel Stronger and Also Boost Energy

“Want to lose 10 pounds in the next 6 weeks? If you’re a midlife woman and ready to shed some weight, feel stronger, and boost your energy, these are the 5 habits I would commit to,” she continues in the post.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Strength Train

The first habit she suggests is lifting weights, specifically strength training three times per week. “Muscle is your metabolism’s best friend! Lifting weights helps you burn more calories, even at rest,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Prioritize Protein

Next, prioritize protein. “Aim for at least 25-30g per meal to support muscle and keep you full longer,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

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

Walk Daily

She also recommends hitting 7,000-10,000 steps daily. “Walking is underrated for fat loss and overall health. Move your body as much as possible!” she writes. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Track Macros (Not Just Calories!)

Her next tip is tracking macros – not just calories. “Balancing protein, carbs, and fats is key for sustainable weight loss,” she writes.

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

Sleep

Finally, get seven to nine hours of sleep every night. “Poor sleep messes with hormones and cravings, making fat loss harder. Prioritize rest!” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Habits to Lose 50 Pounds from a Coach

Tara Gidus Collingwood dietdivatara
Copyright dietdivatara/Instagram
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
By Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPTMar 24, 2025
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
MS, RDN, CSSD, ACSM-CPT, Sports Dietitian and Personal Trainer
Tara Collingwood MS, RDN, CSSD, ACSM-CPT is a Sports Dietitian and Personal Trainer at <a href="http://www.dietdiva.net">Diet Diva</a>
See Full Bio
Follow:
✓Expert-Recommended

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

Are you trying to lose weight and keep it off? Losing 50 pounds is a big goal, but with the proper habits, it’s achievable. Regarding nutrition, remember to take it slow and not do any fad diets or eliminate entire food groups. As for exercise, moving your body is key, not just focusing only on diet. As a weight loss coach, I recommend these seven habits to my clients when they want to lose a lot of weight and keep it off.

1. Track Your Food Intake

Person using Apple i-phone to press and access the MyFitnessPal app / application

Shutterstock

Use a food journal or an app (like MyFitnessPal or LoseIt) to log everything you eat. People who keep track are the most successful in losing and keeping weight off. Keeping a record of what you eat is accountability but also when you see the calories it is awareness of how quickly they add up throughout the day. Focus on calorie intake and make sure you are also spreading those calories throughout the day.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

2. Prioritize Protein and Fiber

Composition with assorted raw organic vegetables​Also, Amp Up Fiber IntakeShutterstock

Protein helps with muscle retention and keeps you full longer. Fiber-rich foods (vegetables, fruits, whole grains) improve digestion, reduce cravings, and also keep you feeling full.

3. Stay Hydrated

Transparent glass of pure fresh clean mineral water in mature female hand. Cropped shot of woman drinking water, keeping healthy hydration balance, detox diet. Close up focus on object

Shutterstock

Drink at least 80-100 ounces of calorie-free fluids throughout the day. Water is best, but you can also drink decaf tea or add flavor to your water to help drink enough.

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

4. Strength Train & Move More

Woman, weights and dumbbells with earphones in gym for muscle strength, audio streaming and power lifting. Mature athlete, person and happy with weightlifting or music for online podcast and radio​4. Incorporate Strength TrainingShutterstock

Incorporate strength training two to four times per week to build muscle and boost metabolism. When you lose weight you will lose some muscle. Doing strength training will help to maintain that muscle mass. Walk 10,000+ steps a day as a general rule. Get your heart rate up for at least 20 minutes a day most days of the week.

5. Watch Portions & Eat Mindfully

Salmon,Served,With,Mix,Salad,Veggies,Vegetables​She AteShutterstock

Use smaller plates. Eat slowly to recognize fullness cues. Avoid eating in front of screens or in the car to be more mindful.

6. Get Quality Sleep (7-9 Hours Nightly)

Woman sleeping in bed peacefully at home beside alarm clock​STOP Hitting SnoozeShutterstock

Poor sleep increases hunger hormones and cravings for unhealthy foods. Set a bedtime routine and limit screen time before bed.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

7. Stay Consistent & Adjust as Needed

Menopause, weight gain. Concerned woman standing on floor scales in kitchen

Shutterstock

When you lose weight, it does not come off every single day; sometimes, you might even gain a pound or two. Stay patient and know the weight will come off if the habits are there. Focus on long-term sustainability rather than quick fixes.

Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s Resident Registered Dietitian Nutritionist. She is a Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.