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I'm a Nutrition Pro: This 28-Day Walking Routine Burns More Fat Than Cardio

Shape up in a month just by walking.

FACT CHECKED BY Christopher Roback
Autumn Bates
FACT CHECKED BY Christopher Roback

Autumn Bates is a Clinical Nutritionist with a Master's in Nutrition Human Performance. She is also a social media influencer with hundreds of thousands of followers, known for revealing tips on healthy eating, weight loss, and intermittent fasting. In a recent viral video, she reveals her 28-day fat-burning walking plan that anyone can do. “Walking is actually an insanely impressive tool for losing weight. And you don't need a gym to do it, but you do need some type of plan. If you do wanna see best results, say I'm sharing my 30-day walking for weight loss plan to help you tap into fat-burning mechanisms and achieve your weight loss goal,” she says at the start of the clip.


Walking Is a Very Effective Workout

Autumn starts out by discussing the benefits of walking. “When walking is done the right way, it can help you to burn fat as fuel better. And because walking is a lower intensity exercise, it's inherently going to be burning more fat as fuel versus something like cardio, which is a higher intensity exercise,” she says.

Walking Is Appropriate for All Fitness Levels

“Walking can also be done at pretty much any fitness level and any age,” she says. “Also, if you have a belly fat loss goal, walking, especially if you can walk outside, has been found to lower the stress hormone. Cortisol and high levels of cortisol are directly tied to weight gain around the belly, but you need to walk enough and at the right frequency throughout the day, especially if you wanna really maximize your results from walking.”

There Are No Rest Days

Back view of young fitness woman running on the road in the morning. People and sport concept, Sun light flare, Selective focusShutterstock

Don’t plan on taking a day off. “My 30-day walking for weight loss plan doesn't actually technically include any rest days because walking is a lower intensity exercise. You don't really need to be resting from it. Unlike strength training, where you don't wanna be doing that every single day, we actually start to see negative results,” says Autumn.

The Goal Is to Build Up Frequency and Volume

Beautiful young girl smiling while running through park and enjoying in the nature.Shutterstock

“The goal over the next 30 days is to build up the frequency and the volume that can then be maintained beyond that 30 days. This plan is perfect for beginners, but if you aren't a beginner, then you can just adjust the length of time for the walk throughout this plan,” she says.

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

Week One

Week one is about “starting with the frequency groundwork,” says Autumn. “We're building the habits of how frequently you're going to be walking throughout the day, so how frequently you're going to get up, stand and get some steps.” She explains that her plan involves walking four times per day. “The first walk that you're going to do is first thing in the morning, preferably before you've eaten anything during this time, when you're technically fasted. And if you're using intermittent fasting, you can kind of double down on those weight loss perks. But even if you're not following intermittent fasting, you can at least get this walk in a fasted state, which means your body's already primarily burning fat as fuel. Therefore, you're just further tapping into this,” she says. “The second time you're going to walk will be roughly around mid-morning. So, depending on when you wake up, this could be about 10 or 11:00 AM. This helps you break up the workday and get some movement in, especially if you've been stagnant and sitting throughout the workday.” Then, she suggests walking during your lunch break and after dinner. “This is very strategic so that you can walk when it's dark out, and you can expose your eyes to darkness, which is really helpful for improving the sleep hormone melatonin and helping you to get the deep rest that you need after all of the exercises that you're getting throughout the day.” Each walk should be just 10 minutes. “Five minutes out, turn around five minutes back. If you're not a beginner, then I would recommend upping this to 30 minutes for the first and the third walk,” she says.

Week Two

Week two of the walking plan “is where we're gonna start to increase the length of time for each walk or rather for two of the walks,” she says. Stick to the same schedule but “increase the time to 20 minutes for two of those walks, and I recommend that being the first and the third walk,” she says. “So your morning walk and your lunch break walk, it's usually easier to get in first thing in the morning, and I've just found that I personally feel so much more energized when I get a longer walk in, first thing in the morning. So since this is a 20-minute walk, all you're looking at is 10 minutes out, turning around, 10 minutes back, and then we're keeping the second and fourth walks the same at just 10 minutes.”

RELATED:10 Foods That I Will Never Eat Again After Losing 120 Pounds

Week Three

“Week three is where things switch up a little bit. During this week, we're not only going to increase the length of one of your walks, we're also going to add in these mini standups,” she says. Increase the first walk to 30 minutes. “There's also one more addition here, and that's every hour of the workday. You're also going to make sure that you're getting at least 250 steps. That equates to about one to two minutes of walking,” she says. “Over an eight-hour period of time throughout the workday, getting that 250 steps adds up to an extra 2,000 steps every single day. That's an extra 14,000 steps a week that you're getting just by getting one to two minutes of walking every hour.”

Week Four

During the final week, she recommends increasing the length of the third walk to 30 minutes. “Your daily schedule by week four will now look like this: Your first-morning walk in that fast state will be 30 minutes. The second walk will just be a quick 10-minute walk. The third walk will be a 30-minute lunchtime walk, which is actually really great for digestion, for getting up and walking after you've eaten. And then, the fourth walk, you're going to do that 10-minute evening walk after you've eaten dinner, and then throughout the day, if you didn't already hit 250 steps for each hour, then you're just going to get up and move around a little bit,” she says.

It’s Easy to Fit Into Your Schedule

“It sounds like a lot, but it is surprisingly really easy and fits into even a busy schedule. This is actually pretty much my exact walking schedule every day, and I find that it makes me really energized, feel so much more focused when I come back from these walks and get back to work,” she notes.

RELATED:7 Foods You Should Never Eat, According to a Nutrition Expert

Add As Many Steps As You Can

“Help to make sure that you're adding even more steps in depending on your pace. This schedule should be about 10,000, 12,000 steps that you're going to be getting in each day, but you also really wanna make sure that you're avoiding super common walking mistakes that could be holding you back from achieving your goals,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

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.

Autumn Bates is a Clinical Nutritionist with a Master's in Nutrition Human Performance. She is also a social media influencer with hundreds of thousands of followers, known for revealing tips on healthy eating, weight loss, and intermittent fasting. In a recent viral video, she reveals her 28-day fat-burning walking plan that anyone can do. “Walking is actually an insanely impressive tool for losing weight. And you don't need a gym to do it, but you do need some type of plan. If you do wanna see best results, say I'm sharing my 30-day walking for weight loss plan to help you tap into fat-burning mechanisms and achieve your weight loss goal,” she says at the start of the clip.


Walking Is a Very Effective Workout

Autumn starts out by discussing the benefits of walking. “When walking is done the right way, it can help you to burn fat as fuel better. And because walking is a lower intensity exercise, it's inherently going to be burning more fat as fuel versus something like cardio, which is a higher intensity exercise,” she says.

Walking Is Appropriate for All Fitness Levels

“Walking can also be done at pretty much any fitness level and any age,” she says. “Also, if you have a belly fat loss goal, walking, especially if you can walk outside, has been found to lower the stress hormone. Cortisol and high levels of cortisol are directly tied to weight gain around the belly, but you need to walk enough and at the right frequency throughout the day, especially if you wanna really maximize your results from walking.”

There Are No Rest Days

Back view of young fitness woman running on the road in the morning. People and sport concept, Sun light flare, Selective focusShutterstock

Don’t plan on taking a day off. “My 30-day walking for weight loss plan doesn't actually technically include any rest days because walking is a lower intensity exercise. You don't really need to be resting from it. Unlike strength training, where you don't wanna be doing that every single day, we actually start to see negative results,” says Autumn.

The Goal Is to Build Up Frequency and Volume

Beautiful young girl smiling while running through park and enjoying in the nature.Shutterstock

“The goal over the next 30 days is to build up the frequency and the volume that can then be maintained beyond that 30 days. This plan is perfect for beginners, but if you aren't a beginner, then you can just adjust the length of time for the walk throughout this plan,” she says.

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

Week One

Week one is about “starting with the frequency groundwork,” says Autumn. “We're building the habits of how frequently you're going to be walking throughout the day, so how frequently you're going to get up, stand and get some steps.” She explains that her plan involves walking four times per day. “The first walk that you're going to do is first thing in the morning, preferably before you've eaten anything during this time, when you're technically fasted. And if you're using intermittent fasting, you can kind of double down on those weight loss perks. But even if you're not following intermittent fasting, you can at least get this walk in a fasted state, which means your body's already primarily burning fat as fuel. Therefore, you're just further tapping into this,” she says. “The second time you're going to walk will be roughly around mid-morning. So, depending on when you wake up, this could be about 10 or 11:00 AM. This helps you break up the workday and get some movement in, especially if you've been stagnant and sitting throughout the workday.” Then, she suggests walking during your lunch break and after dinner. “This is very strategic so that you can walk when it's dark out, and you can expose your eyes to darkness, which is really helpful for improving the sleep hormone melatonin and helping you to get the deep rest that you need after all of the exercises that you're getting throughout the day.” Each walk should be just 10 minutes. “Five minutes out, turn around five minutes back. If you're not a beginner, then I would recommend upping this to 30 minutes for the first and the third walk,” she says.

Week Two

Week two of the walking plan “is where we're gonna start to increase the length of time for each walk or rather for two of the walks,” she says. Stick to the same schedule but “increase the time to 20 minutes for two of those walks, and I recommend that being the first and the third walk,” she says. “So your morning walk and your lunch break walk, it's usually easier to get in first thing in the morning, and I've just found that I personally feel so much more energized when I get a longer walk in, first thing in the morning. So since this is a 20-minute walk, all you're looking at is 10 minutes out, turning around, 10 minutes back, and then we're keeping the second and fourth walks the same at just 10 minutes.”

RELATED:10 Foods That I Will Never Eat Again After Losing 120 Pounds

Week Three

“Week three is where things switch up a little bit. During this week, we're not only going to increase the length of one of your walks, we're also going to add in these mini standups,” she says. Increase the first walk to 30 minutes. “There's also one more addition here, and that's every hour of the workday. You're also going to make sure that you're getting at least 250 steps. That equates to about one to two minutes of walking,” she says. “Over an eight-hour period of time throughout the workday, getting that 250 steps adds up to an extra 2,000 steps every single day. That's an extra 14,000 steps a week that you're getting just by getting one to two minutes of walking every hour.”

Week Four

During the final week, she recommends increasing the length of the third walk to 30 minutes. “Your daily schedule by week four will now look like this: Your first-morning walk in that fast state will be 30 minutes. The second walk will just be a quick 10-minute walk. The third walk will be a 30-minute lunchtime walk, which is actually really great for digestion, for getting up and walking after you've eaten. And then, the fourth walk, you're going to do that 10-minute evening walk after you've eaten dinner, and then throughout the day, if you didn't already hit 250 steps for each hour, then you're just going to get up and move around a little bit,” she says.

It’s Easy to Fit Into Your Schedule

“It sounds like a lot, but it is surprisingly really easy and fits into even a busy schedule. This is actually pretty much my exact walking schedule every day, and I find that it makes me really energized, feel so much more focused when I come back from these walks and get back to work,” she notes.

RELATED:7 Foods You Should Never Eat, According to a Nutrition Expert

Add As Many Steps As You Can

“Help to make sure that you're adding even more steps in depending on your pace. This schedule should be about 10,000, 12,000 steps that you're going to be getting in each day, but you also really wanna make sure that you're avoiding super common walking mistakes that could be holding you back from achieving your goals,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Do you want to lose weight fast without running? Mahtab Ekay is a fat loss coach and social media influencer who lost 20 pounds in 3 months. In a recent Instagram post, she revealed her hack for losing weight fast, which doesn’t involve pounding the pavement. “The cardio trick I used to lose 20 pounds in 3 months without running,” she writes across the Instagram Reel.


You Need to Be in a Calorie Deficit

“I know you want to hear about some secret workout routine. But the truth is, there’s NO special cardio that will ‘cause’ weight loss,” she writes in the post. “If you’re serious about losing weight, start with the one thing that’s key to success: being in a calorie deficit.”

In Fact, 80 Percent of Weight Loss Comes From Nutrition, She Says

Mahtab maintains that diet is the leading factor in weight loss success. “80% of weight loss comes from nutrition. The best thing you can do for the other 20%, in addition to strength training, is walking,” she explains.

Walking Burns 100 Calories in 30 Minutes

“Walking can burn approximately 100 calories in 30 minutes at a moderate pace. By walking consistently, these calories add up over time, contributing to your overall calorie deficit,” she points out. “And that’s exactly what helped me lose 20 pounds in less than three months.”

She recommends keeping track of your steps. “First, check your average daily steps in your phone’s health app. This is your starting point,” she says.

Increase Your Weekly Steps

Then, progress toward a step goal. “Gradually increase your average weekly steps. If you’re currently taking 5,000 steps daily, aim to add 1,000 steps in the next week,” she says.

And, continue. “Keep increasing by 1,000 steps each week until you consistently hit 8,000-12,000 steps per day,” she recommends.

RELATED:10 Foods That I Will Never Eat Again After Losing 120 Pounds

How to Increase Your Daily Steps

She also offers “some easy, quick ways to increase your daily steps.”

  • Take the Stairs: Skip the elevator or escalator for an easy way to add more steps.
  • Park Further Away: Choose a parking spot farther from your destination to get extra steps in.
  • Walk During Breaks: Use your breaks to take short walks and boost your step count.
  • Walk and Talk: Pace around while talking on the phone to stay active.
  • Use the Restroom on Another Floor: Opt for a restroom on a different floor for added steps.
  • Set a Step Goal Reminder: Use a fitness tracker or app to remind you to move.
  • Walk During TV Time: Walk in place or do laps during your favorite shows.
  • Take a Post-Meal Walk: Walk around the neighborhood after meals to aid digestion and add steps.
  • Use a Standing Desk: Stand and move more frequently throughout the day.

Other Benefits of Cardio

“Cardio has many benefits for heart health, overall fitness, and mental well-being. If you enjoy it or are doing it for those reasons, go for it! You just don’t need it to lose your first 10-20lbs,” she concludes.

There Are Lots of Benefits to Walking

Going for a daily walk can be a game changer for your overall health. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

RELATED:Perfect Your Posture in 100 Seconds With This Simple “Titanic” Exercise

Science Has Found a Link Between 10,000 Steps a Day and Weight Loss

Research supports walking for weight loss. According to a 2018 study published in the journal Obesity walking 10,000 steps a day results in 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. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

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

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

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

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


The Science Behind Walking and Fat Loss

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

Why Walking on an Empty Stomach Works

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

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

Understanding Your Body's Fat-Burning Process

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

The Right Time to Walk After Meals

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

The Perfect Window for Fat Loss

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

Making Walking Work for Your Schedule

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

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

Protect Your Muscle While Losing Fat

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

The Heart Health Bonus

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

Better Blood Sugar Control

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

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

Mental Clarity Benefits

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

Creating Sustainable Results

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

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.

Struggling to find time for lengthy workouts? You’re not alone, and the good news is, you may not need hours in the gym to jumpstart your weight loss journey. According to certified clinical nutritionistAutumn Bates in her popular YouTube video, a strategic walking routine could be the game-changer you're looking for. Autumn's approach revolves around optimizing fat-burning through carefully timed walks that work with your body's natural rhythm throughout the day. Whether you're a morning person or find it easier to move during lunch breaks, Autumn's plan is designed for anyone who wants to maximize fat loss without sacrificing too much time or energy.


Walking, as Autumn explains, has the unique ability to tap into the body’s fat stores, especially during certain times of the day. Her three-part walking schedule will help you keep your metabolism revved up from the moment you wake up until you head to bed. Even better, you don’t need any special equipment—just your feet, a good pair of shoes, and some dedication. Joining Autumn’s expert advice is Body Network’s Yaa Boakye, Registered Dietitian Nutritionist (RDN), Licensed Dietitian Nutritionist (LDN), and Certified Personal Trainer (CPT), who provides additional insights into how walking can be tailored to meet your individual needs, ensuring both immediate results and long-term sustainability.

Ready to start walking your way to a healthier, leaner you? Let's dive into Autumn Bates' fat-melting walking routine and discover how just a few simple steps can make all the difference.

The Morning Walk: Capitalize on Your Body's Natural Fat-Burning State

In her video, Autumn emphasizes the importance of a morning walk: "In the morning, the body is in a naturally fasted state. This means that from overnight of not eating, the body is naturally going to be burning fat as fuel."

She recommends:

  • 15-30 minute walk first thing in the morning
  • Before coffee or breakfast
  • Preferably outdoors

"Walking outside is preferred if you are looking to maximize fat burning," Autumn explains. "Being outside, especially if you live by a park or an ocean or a lake or a river, helps to expose your body to something called negative ions. And this can naturally help to decrease the stress hormone cortisol."

The Science Behind Morning Walks

Body Network’s expert, Yaa Boakye, RDN, adds scientific context: "Research has found that both treadmill walking and brisk walking effectively reduce central obesity in men and women who are overweight or dealing with obesity. Women may burn more calories per step, while men may have a higher overall energy expenditure due to greater body mass."

RELATED: The 4 High-Protein Breakfast That Torches Stubborn Fat, According to Top Trainer

Daytime Walks: Break Up Sedentary Periods

In her video, Autumn suggests incorporating short walks throughout your workday:

  • Get up every hour for 1-2 minutes
  • Walk around your house or office
  • Aim for about 2000 extra steps during an 8-hour work period

"The less often that we get up, even if it's just getting up for one or two minutes an hour, the less we're contracting our muscles and the less insulin sensitive we start to become," Autumn notes.

Lunchtime Bonus Walk

If possible, add a 15-minute walk after lunch. Autumn explains in her video, "When you're walking or when you're contracting your muscles, it helps to soak up excess glucose from the blood supply, making so you don't need to pump out as much insulin, which is that storing hormone."

Evening Walk: Enhance Sleep Quality for Better Fat Burning

Autumn recommends a short walk after dinner:

  • 5-15 minutes long
  • Preferably outdoors

"Walking can not only help with absorbing that excess glucose, it can also help to boost the quality of your sleep, which further helps to maximize fat burning," she states.

The Long-Term Benefits of Walking

Boakye emphasizes the sustainability of walking for weight loss: "Walking is not only effective for initial weight loss but also plays a crucial role in long-term weight maintenance. Research indicates that individuals who engage in regular walking are more likely to sustain their weight loss over time."

RELATED:11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 Minutes

Maximizing Your Walking Routine

To enhance your walking routine, Boakye suggests:

  1. Incorporate interval walking
  2. Walk on an incline
  3. Add strength-building exercises
  4. Aim for 7,000 to 10,000 steps per day

Walking Really Can Help You to Lose Weight

By following this strategic walking schedule, you can harness your body's natural fat-burning potential throughout the day. Remember, consistency is key. As Boakye notes, "Walking is an incredibly effective and sustainable tool for weight loss. It burns calories, increases fat metabolism, and is easy to maintain long-term due to its low impact and accessibility." And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Evidence-Based

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

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

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

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


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

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

She Discusses Three Studies

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

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

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

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

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

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

The First Study Instructed People to Walk More

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

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

The People Who Walked More Lost More Weight

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

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

It Also Lowered Blood Pressure

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

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

The Next Study Compared Walking to Running and Biking

Young fitness woman running at morning tropical forest trailShutterstock

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

Here Is What Participants Had to Do

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

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

The Walkers and Runners Lost the Most Pounds

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

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

But the Walkers Lost More Than Double the Body Fat

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

The Third Study Looked at Fat Oxidation Levels

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

Here’s How to Calculate Your Optimal Oxidation

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

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

Or, Use These Averages for Men and Women

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

Bottom Line: Walking Is Great for Weight Loss

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

Jon Williams | Fat Loss Expert
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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 fast and keep it off? Jon Williams is a fat loss expert who helps men and women lose 20-plus pounds of body fat. In a new post, he reveals how to lose weight safely and sustainably in just over a month. “If you wanted to lose 6 pounds and 6 inches in the next 6 weeks, this is exactly what I would tell you to do,” he writes, offering a “step-by-step” approach.

Step 1: Set Clear Goals

The first step is to set clear goals, according to Jon. “Define your goals by being clear about your weight loss and inches reduction objectives. Track your progress using a journal or an app to monitor your weight, measurements, and food intake,” he says.

Step 2: Nutrition

The next step is tackling nutrition. “Aim to consume fewer calories than you burn. A deficit of 500-1000 calories per day can help you lose about 1-2 pounds per week,” he suggests. “Focus on whole foods by filling half your plate with fruits and vegetables. Include lean proteins such as chicken, fish, beans, and legumes. Stay hydrated by drinking plenty of water, aiming for at least 8 cups a day, and limit sugary drinks.”

Step 3: Exercise

Step three is exercise. “Aim for at least 150 minutes of moderate aerobic activity each week, such as brisk walking, cycling, or swimming. Incorporate strength training exercises at least 2-3 times a week to build muscle, which can help increase metabolism. Include high-intensity interval training (HIIT) workouts to maximize fat burning in a shorter time,” he says.

Step 4: Lifestyle Changes

Step four is making lifestyle changes, starting with getting rest. “Aim for 7-9 hours of quality sleep per night, as lack of sleep can hinder weight loss. Practice stress-reducing techniques such as resting and going to bed early,” he says.

Step 5: Stay Accountable

The fifth step is to stay accountable. “Share your goals with friends or join a weight loss group for motivation. Weigh yourself weekly and take measurements to monitor your progress through regular check-ins,” he encourages.

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

Step 6: Adjust as Needed

The sixth step? Adjust as needed. “Evaluate your progress regularly. If you’re not seeing results after a couple of weeks, consider adjusting your caloric intake or increasing your exercise intensity,” he suggests.

Step 7: Celebrate Milestones

And finally, the last step is to celebrate milestones. “Celebrate small achievements along the way with non-food rewards, like new workout gear or a spa day,” he encourages. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

lois hughey coaching
Copyright lois.hughey.coaching/Instagram
Evidence-Based

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

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

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

Do you want to transform your belly from flab to flat in your 50s? This is totally doable, says one expert. Lois Hughey is a weight loss warrior and coach who lost 15 pounds and kept it off. Now, she makes it her mission to help women over 50 “simplify nutrition and fitness” and regularly offers tips for sustainable fat loss in menopause on her social media feeds. In a new post, she reveals a few simple habits for flattening your tummy. “Women who have flat tummies in their 50s are doing these things,” she writes. “Make sure you steal the strategy.”

So Many Women Struggle with Belly Weight in Their 50s

“There are enough challenges being a woman over 50…Looking and feeling your best shouldn’t be one of them,” she writes. “So many women tell me that they struggle with bloating, abdominal weight gain, and the inability to even lose 5 pounds of fat and keep it off.”

These 4 Strategies Work, She Claims

“It’s FRUSTRATING…😫I know because I’ve been there! If you want to lose fat, you must be in a caloric deficit. If you are, then you can steal these 4 strategies to make fat loss easier,” she says.

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

Eat a “Balanced Plate of Food” 90% of the Time

First, eat a balanced plate of food at 90% of your meals. “This looks like 1/2 your plate is produce (the more color the better), 1/4 is protein, 1/4 is carbs—yes! Even your snacks! Build most of your meals to look like this at home, and you will see your body begin to change,” she says.

Strength Train

Next, exercise. “Strength train and take rest days,” she suggests. “Building muscle is your secret weapon to aging well and looking amazing. You don’t need hours in the gym (or even a gym at all). But hopping from video to video won’t help your body burn fat, and neither will 5lb weights. You are stronger than you think! Have a structured plan that you stick with for 4-8 weeks at a time so that you can track your strength. Do this 30-45 minutes 2-3 times a week. If you aren’t doing anything right now, this is enough to get you started. Be sure to take rest days, too. In the case of building muscle, more is not better.”

Manage Stress

You also need to manage your stress. “This season of life comes with plenty of stress. Job changes, retirement, aging parents, college kids, empty nest…. You need to stop your go, go, go lifestyle and learn to take time for yourself. Not just once in a while, but every single day. It’s up to you to do this work, even if it feels unnatural at first,” she says.

Prepare Your Environment for Success

Finally, prepare your environment for success. “None of these things are going to work if you hope and pray they will happen. You need a plan so that you can succeed. This means making sure you have protein and produce in your house. Scheduling your workout & destress time. Making sure that everything you need for the day is ready to go,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

katie south_east_living
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Do you want to drop a lot of weight this year? Katie Rees is a social media influencer who is documenting her weight loss journey on Instagram. In a recent post, she reveals all of the habits she is focusing on to achieve her weight loss goals this year. “Here’s everything my personal trainer has told me to do to lose 40 pounds of weight naturally in 2025,” she writes.

Wear a Weighted Vest and Ankle Weights

The first tip, courtesy of Katie’s personal trainer? Weighted vest movement and ankle weights. “I’m using mine to clean my house,” she says, “but you can use it to walk in. Buy heavy and remove the weights to start at an easy weight, then increase.”

Walking 10,000 Steps Per Day

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Next, make sure to get your steps in. “10,000 steps minimum daily and use a step tracker to count it so you’re accurate,” says Katie. 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.

Macro Tracking Over Calorie Counting

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Regarding nutrition, her trainer has specific guidance to “monitor macros over calories and focus on protein and nutritional quality of food,” Katie says. “Protein is your nutritional superhero. No processed rubbish.” 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.

Hydrate

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Hydration is also key if you want to lose weight. Katie’s trainer recommends 3 liters of water daily “with electrolytes in the morning,” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

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

Strength Training

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Strength training is also essential to build lean muscle and burn fat. “3 resistance workouts a week in addition to the daily steps,” Katie 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

Protein Before Caffeine

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It’s okay to drink coffee, but Katie’s trainer maintains that if you want to lose weight, you need to do something first. “Protein before caffeine…always,” she says.

Visualize and Focus

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As for mental weight loss habits, “mindset and motivational podcasts daily” and visualization are crucial. Also, “focus on the day ahead and getting that done rather than the bigger picture. The consistent small actions from one day will add up to something big,” she says.

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

Don’t Drink Alcohol

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Don’t drink your calories. Katie’s trainer says to “drop alcohol totally.” Not only are most alcoholic drinks high in calories, but when you drink you are less likely to eat healthy food and exercise.

Sleep

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Finally, make sure to allow your body recharging time. “Time to rest and relax is just as important as everything else, make sure you’re getting enough sleep and restoration to reduce your cortisol,” says Katie.

Katie Lost 4 Pounds in 3 Week

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Katie is on her way to achieving her weight loss goals this year. “Let’s do it together in 2025. 4 pounds down, 40 to go,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.