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This Walking Advice Can Flatten Your Belly and Improve Your Stride

It's not just how long you walk, but how you walk will help blast belly fat.

FACT CHECKED BY Christopher Roback
Risa_Sheppard2
FACT CHECKED BY Christopher Roback

Walking is one of the most effective forms of fitness. Not only is it free, it can be done anytime/anywhere, requires just a pair of sneakers, and boasts endless health benefits, including weight loss. While you might already know that the gold standard of walking for weight loss is around 10,000 per day, there is a chance you aren’t walking the right way. The Body Network recently consulted with Risa Sheppard, Master Pilates trainer, creator of The Sheppard Method, and Co-Author of the book Mindful Movement: Heal Your Back with BAM (Body & Mind) Therapy, who revealed an easy hack to maximize your walking workout.


Most People Walk Moving Their Heads, She Explains

Risa_Sheppard2Sheppard Method Pilates/Facebook

β€œMost people walk and move from their β€˜heads’ focusing only on what they see ahead of them,” explains Sheppard. β€œThey become like chickens bobbing their heads while the rest of the body lags behind. They feel tired quickly because they use only their legs to carry them.”

Find Your Center

Risa_Sheppard3Sheppard Method Pilates/Facebook

She maintains that learning to walk from your "center" is a game changer. β€œThe center is that area within your body that directs all movement. Some know it as the core, but I go one step further and call it the center, for it holds the core muscles together. Like gravity, in a way. It is located between the navel and pelvic floor. It is like a light from which all movement comes from,” she says.

Here’s the Proper Form

Risa_Sheppard4Sheppard Method Pilates/Facebook

β€œTry lifting your arms as if it starts at the shoulder, so only the shoulder joints are the only muscle involved in the activity/involved,” she instructs. β€œNotice how much easier and less strain on your joints?”

Related: 8 Ways to Eat Your Way to 6-Pack

Engaging Your Core Offers So Many Benefits

Beautiful, healthy woman is so happy to see the results of exercising and training hard in the gym. She is looking down at her firm stomach and muscular abs.Shutterstock

β€œIf you simply move from that area within your body that connects all joints and muscles, you will walk more, walking will be more effective, and you will not tire as easily,” she maintains.

Walking Helps Burn Belly Fat, Says Science

Man walking on sunlit trail in autumn forest enjoying peaceful walk in natureShutterstock

Walking is great for blasting belly fat. One study published in the Journal of Exercise, Nutrition, and Biochemistry found that women with obesity who walked 50 to 70 minutes three times per week for 12 weeks lost more abdominal fat than women who maintained a sedentary lifestyle.

Related: I’m a Nutritionist, and These are 5 Healthy Habits That Changed My Life

You Can Also Walk on an Incline

Incline,Threadmill,,,Gym,Incline,Threadmills,walking,running,gym,exerciseShutterstock

If you want to blast even more fat, try walking on an incline. It 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 walking on a 2 to 7 percent incline increased heart rate by almost 10 percent when compared with running on a flat surface.

πŸ’ͺπŸ”₯Body Booster: Engage your core the next time you go on a walk and watch the belly fat melt away. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

More For You

FACT CHECKED BY Christopher Roback
βœ“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.

Walking is one of the most effective forms of fitness. Not only is it free, it can be done anytime/anywhere, requires just a pair of sneakers, and boasts endless health benefits, including weight loss. While you might already know that the gold standard of walking for weight loss is around 10,000 per day, there is a chance you aren’t walking the right way. The Body Network recently consulted with Risa Sheppard, Master Pilates trainer, creator of The Sheppard Method, and Co-Author of the book Mindful Movement: Heal Your Back with BAM (Body & Mind) Therapy, who revealed an easy hack to maximize your walking workout.


Most People Walk Moving Their Heads, She Explains

Risa_Sheppard2Sheppard Method Pilates/Facebook

β€œMost people walk and move from their β€˜heads’ focusing only on what they see ahead of them,” explains Sheppard. β€œThey become like chickens bobbing their heads while the rest of the body lags behind. They feel tired quickly because they use only their legs to carry them.”

Find Your Center

Risa_Sheppard3Sheppard Method Pilates/Facebook

She maintains that learning to walk from your "center" is a game changer. β€œThe center is that area within your body that directs all movement. Some know it as the core, but I go one step further and call it the center, for it holds the core muscles together. Like gravity, in a way. It is located between the navel and pelvic floor. It is like a light from which all movement comes from,” she says.

Here’s the Proper Form

Risa_Sheppard4Sheppard Method Pilates/Facebook

β€œTry lifting your arms as if it starts at the shoulder, so only the shoulder joints are the only muscle involved in the activity/involved,” she instructs. β€œNotice how much easier and less strain on your joints?”

Related: 8 Ways to Eat Your Way to 6-Pack

Engaging Your Core Offers So Many Benefits

Beautiful, healthy woman is so happy to see the results of exercising and training hard in the gym. She is looking down at her firm stomach and muscular abs.Shutterstock

β€œIf you simply move from that area within your body that connects all joints and muscles, you will walk more, walking will be more effective, and you will not tire as easily,” she maintains.

Walking Helps Burn Belly Fat, Says Science

Man walking on sunlit trail in autumn forest enjoying peaceful walk in natureShutterstock

Walking is great for blasting belly fat. One study published in the Journal of Exercise, Nutrition, and Biochemistry found that women with obesity who walked 50 to 70 minutes three times per week for 12 weeks lost more abdominal fat than women who maintained a sedentary lifestyle.

Related: I’m a Nutritionist, and These are 5 Healthy Habits That Changed My Life

You Can Also Walk on an Incline

Incline,Threadmill,,,Gym,Incline,Threadmills,walking,running,gym,exerciseShutterstock

If you want to blast even more fat, try walking on an incline. It 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 walking on a 2 to 7 percent incline increased heart rate by almost 10 percent when compared with running on a flat surface.

πŸ’ͺπŸ”₯Body Booster: Engage your core the next time you go on a walk and watch the belly fat melt away. 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
βœ“Expert-Recommended

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

Do you want to lose weight by walking? Ivana Chapman (@IvanaChapman) is a BSc Sports Science, Certified Strength & Conditioning Specialist (NSCA), and former International athlete in Karate and Canadian National Natural Bikini Competitor. In a new viral video, she discusses how to lose weight by walking, including ways to maximize the burn. β€œYou might have heard that walking is healthy and helpful for weight loss. I'm going to explain the benefits of walking and why it makes sense to add it to your weight loss plan. And at the end, I'm going to include a couple of important warnings so that you make sure that you do walking right, and I'm going to include a tip for people who are trying to maximize their fat burn,” she says.


You Can’t Out Exercise a Bad Diet

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β€œLet's start with a really important point: You can't out-exercise a bad diet,” explains Chapman. β€œMost of us don't have enough hours in the day to burn off tons and tons of calories. The majority of your weight loss result is going to come through your nutrition, but I still think it's really important to add walking in order to enhance those effects.”

Walking and Calorie Restriction Is Effective for Weight Loss

β€œThere's one interesting study where they found that walking combined with caloric restriction enhances the outcomes and especially the long-term outcomes,” she says. β€œA lot of people, when they get on a fitness regime, they get very excited, and they might go to the gym every day, but it's not sustainable. Whereas adding a half an hour walk every day is sustainable for most people.”

Almost Anyone Can Walk

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β€œThe great thing about walking is that most people can do it. There's a very low barrier to entry. Even someone who's carrying a lot of extra weight or someone who's in their seventies or eighties can benefit from walking,” Chapman says.

And, You Are More Likely to Stay Motivated Walking Than with Other Workouts

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β€œThere are some really intense exercise routines that burn off a ton of calories if you're doing HIIT training or something like that, or just some really intense exercise programs, but only fit people can really benefit from those, and even fit people will find it a struggle after a while and sometimes hard to stay motivated for that type of plan,” Chapman points out.

Almost Everyone Should Be Walking More

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β€œWalking is something that we should all be doing on a regular basis, anyway,” she elaborates. β€œWe need to be moving more. More than 60% of US adults do not engage in the recommended amount of physical activity. And what's recommended is 150 minutes of moderate-intensity exercise over the course of a week. It's actually not that much. It would be 30 minutes five days a week, or you could do a couple of hour sessions on the weekend, and then you just need to squeeze in a couple of 15 minutes. Ideally, you are active every day, and about one quarter 25% of US adults are not physically active at all.”

Walking – Especially Brisk Walking –Is Always Helpful

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β€œNo matter where you are currently on your fitness journey, walking can be helpful. Just incorporating more walking, particularly brisk walking, can make a big difference for the vast majority of people,” she says.

Walking Makes You Feel Better

Happy fit middle aged woman cheering and celebrating as she walks along a rural lane through a leafy green park after working out jogging.Shutterstock

β€œI know from experience that when I walk more, I feel better, I feel less stiff, and I feel more energetic. A body at rest tends to stay at rest, and a body in motion tends to stay in motion, and most of us could benefit from more motion,” she says.

There Are So Many Health Benefits of Walking

Young,Woman,Enjoying,Her,Vacation,At,The,Sea,-woman,WalkingShutterstock

She goes on to discuss the β€œspecific benefits” of walking. β€œWalking improves your circulation and your breathing. And for people 65 and older, it's been shown to reduce mental decline. It also builds bone density and improves your sleep, and we don't get enough sleep, and we don't get enough quality sleep. So if you're improving your sleep, you're going to improve everything. Walking can definitely improve your health. It's been shown that being sedentary can increase your cardiovascular risk factors. So, cholesterol and blood pressure.”

Walking Outdoors Can Improve Your Mood

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Next, she discusses how to make sure that you get the most benefit from walking. β€œWalking outdoors can be particularly beneficial for improving your mood. I definitely feel that little mental lift when I'm outside walking,” she says.

Walking at the Same Time Is Also Key

Trail runner athlete using her smart watch app to monitor fitness progress or heart rate during run cardio workout. Woman training outdoors on mountain rocks. Closeup of tech gear.Shutterstock

β€œWalking at the same time every day can be helpful as well. The key to success with weight loss in the long term is consistency. So if you set a particular time that you're going to walk every day, then you're more likely to do it,” she adds.

Consistency Is Key to Walking

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β€œMy husband has recently started a really great habit when he drops our son off to school. He goes for a half-hour walk before he starts his workday, and that's a great way for him to fit that extra exercise and movement into his day. So whether it's first thing in the morning or later in the evening, it's really whatever works best for you, but try to keep it consistent.”

Walking After a Meal Is Great for Digestion

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β€œWalking after eating can be a really good habit to get into. Walking after a meal can be helpful for digestion and reducing acid reflux. So maybe you take a 15 or 20-minute walk after your lunch,” she continues.

Walking with Others Can Make You More Accountable

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β€œIf you're meeting a friend or colleague, you can walk together. It can be really refreshing in the middle of your day and kind of keeps you more energized. Walking with a friend or family member can be a good habit because if you are also doing it with somebody, you're more likely to stick to that practice. If you both encourage each other, you're more likely to be successful,” she says.

Build the Habit of Walking

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β€œSo rather than just telling yourself that you're going to walk more, it's best to do it at the same time and have a specific plan. It's more about building the habit of an active lifestyle rather than measuring how many calories you're burning off, although you will be burning some calories,” she explains.

RELATED:I’m 60 and These Are 25 Anti-Aging Habits I Wish I Started Doing Sooner

Here’s How Many Calories You Can Burn Walking

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How many calories can you burn? β€œI've seen a general rule of thumb that says you burn off about a hundred calories for a mile for a 180-pound person. So maybe in a half an hour's walk, you'll burn off 150 calories. If you're slightly lighter, you'll burn off less. If you're heavier, you'll burn off slightly more. Also, if you're going a bit faster, you're going to burn off slightly more calories.”

And, How Many Pounds Per Week You Can Drop

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β€œNow, theoretically, if you burn off an extra 250 calories a day, you would be losing half a pound per week. So let's say you're taking those 30-minute walks each day, and then that's 150 calories. And suppose you do just a slight dietary modification, just something very minor where you're reducing your calorie intake for that day by a hundred calories. In that case, that adds up to 250 calories a day, and you'll be losing that half a pound a week with very little effort,” she says.

Don’t Increase Walking Too Fast

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β€œA couple of important warnings,” she emphasizes. β€œGradually increase your walking. If you've been completely sedentary, don't start walking an hour to two hours every single day without fail. It sounds like a great thing to do, and people get really excited. But if you're putting too much strain and you don't give those tissues a chance to recover, you can end up with plantar fasciitis, which is quite painful. You can also end up with ankle, hip, or knee pain. So you want to build yourself up gradually. Obviously, if you're already a very fit person and you've been working out and you're just adding walking, then that's fine. But if you've been completely sedentary and you're carrying quite a lot of extra weight, take your time and do this gradually. You can start with just a 15-minute walk each day, and that's enough.”

Do Shorter Walks More Frequently

Image of happy young man walking on the street and looking aside while talking by his phone.Shutterstock

β€œThe main thing is that you get yourself moving. It is better to do shorter walks more frequently than going for a two-hour walk and then just being sedentary all week. Your body responds better when it's given time to recover in between. So make sure that you're allowing recovery and you're not pushing yourself too much all at once,” she continues.

Get a Good Pair of Shoes

Female hands tying shoelace on running shoes before practice. Woman athlete preparing for jogging outdoors. Runner getting ready for training. Sport active lifestyle concept. Close-upShutterstock

Next, make sure you have comfortable, supportive shoes. β€œThis is not the time to break out the stilettos and go for an hour's walk. I'm not sure that most people would do that, and it's probably not possible. But make sure that your shoes are decent, that they have some arch support, if that's what you need, or at least some support so that you know that you're going to be comfortable during a longer walk. You don't necessarily need a ton of cushioning if it fits you properly, but if you're like me and you need orthotics, then it's important to make sure that you're wearing those orthotics on your walks.”

RELATED:Top 10 High Protein Foods to Burn Fat You Should Be Eating Every Day, According to a Kinesiologist

Once You Get Better at Walking, Increase Intensity and Try Hiking

Ivana_Chapman5Copyright Ivana Chapman/YouTube

β€œOnce you get good at this walking thing, you can increase the intensity, of course, but you can also try working at different levels to try hiking, which I love to do. It's a little bit more challenging and fun. You're almost doing step-ups, and you're going to get more stimulation for different parts of your body. You'll feel your glutes a little bit more and your quads, perhaps calves, as well. You're going to feel different parts moving. It's a lot more stimulating, and you're going to burn more calories. I think it's helpful to do a mix of some flat walking and some incline walking just so you have that variety,” she says. You can be inclined to walk outside or on the treadmill. β€œIt's a good way to increase the intensity and burn some more calories while walking. Having different levels increases the difficulty for your leg muscles, and you're going to feel that you're pushing yourself a bit more.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Courtney Black
Courtney Black/Instagram
βœ“Evidence-Based

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

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

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

Are you struggling to get your steps in? You aren’t alone. However, one expert has some tips and tricks on how to make it easy to achieve your step goals. Courtney Black is a fitness trainer who regularly shares advice on how to get in shape. In a recent post, she discusses the importance of walking for weight loss. β€œ10,000 steps per day can burn up to 500 calories per day,” she writes across the Instagram Reel. β€œThat’s 3,500 calories per week. That’s 1lb of fat per week.” How do you manage to walk that much daily? Here is what she says.


She Calls Walking the β€œMost Underrated Way to Lose Fat”

β€œThe most underrated way to lose fat!” she says in her post about walking. β€œListen up. You do not need to be training for hours, overworking your body, and running it into the ground. Get moving more outside your workings and increase your NEAT. Doing so will mean that when you are working out, you can give your workouts 100% and get more from them, too. Focus on the QUALITY of your sessions, and then when you’re not working out, focus on getting some movement in.”

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

Go for 4 Short Walks a Day

Here are the first tips on how to get steps outside of your workout. Go for several short walks a day. β€œ Break this up into short 10-minute walks,” she says. β€œ4 short 10-minute walks will be around 6-7k steps.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Walk After Meals

Her second tip has to do with timing and meals. She recommends eating after breakfast and dinner. β€œGet out on a morning walk or an evening walk after having your dinner. This will also help you digest your food and sleep better,” she says.

Walk on Your Rest Days

Taking a day off from your usual workout? Use it to get your steps in. β€œOn rest days, go for a long chilled walk. Active rest days like this are so good for recovery,” she says.

Make Walking a Social Affair

If you are having trouble motivating yourself to go for a walk, make it a social thing. β€œMeet your friend for a coffee and walk,” she writes.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Get a Walking Pad

If you really have no time to get outside and walk, buy a walking pad. β€œGet a standing desk and do some work from a walking pad,” she suggests.

Read While Walking

Courtney Black.7Courtney Black/Instagram

Another way to multitask on your walk? Also, use it as a time to read or listen to an audiobook. β€œRead a book on a walk or your walking pad,” she recommends.

Move More!

β€œThere are so many ways you can get this in. You don’t need to reach a certain step number each day, but you can just get moving more outside of your workouts wherever you can. It’s the easiest way to increase your calorie deficit without cutting out more food,” she concludes.

Walking 10,000 Steps a Day Has Been Linked to Weight Loss

There is research linking walking 10,000 steps a day and weight loss, including a 2018 study published in the journal Obesity. 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:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Walking offers Lots of Other Benefits

There are other benefits of walking. 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. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

FACT CHECKED BY Christopher Roback
βœ“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 tired of pretending that one day you’ll miraculously be able to squeeze into those cool pants you bought right before the pandemic? Do you want to lose some weight but never have time to go to the gym? How about burning fat while doing something you’re already doing: walking?


Coach Paul Revelia, who holds a Master’s in Physiology and is an OCB Bodybuilding Pro, uses a strategic walking workout to shed fat and maintain a lean physique year-round. With over 30 years of weightlifting experience, Revelia shares his insights on how walking can be a game-changer in your fitness journey. Read on to learn his pro tips and start burning that stubborn fat.

The Power of Incline Walking

Revelia emphasizes the effectiveness of incline walking on a treadmill. "Though I'm very sedentary throughout the day, I can burn a lot of calories on a treadmill using the settings of speed and incline to increase the caloric expenditure," he explains in the video. This method allows for maximizing time and calorie burn, even for those with busy schedules.

Revelia adds, "Before you balk at that, if you haven't walked on an incline treadmill before, it is very challenging." He notes that while outdoor strolling is also cardio, it burns fewer calories. The incline treadmill method excites him about the process, and when progress stalls, he simply adjusts speed, incline, or adds more sessions.

The 30-Minute Walking Workout

Running shoes - woman tying shoe laces. Closeup of fitness woman getting ready for engage in the gymShutterstock

Revelia in the video breaks down his 30-minute walking workout into phases:

  • Warm-up (5 minutes): Start at incline 1-2, speed 2-2.5
  • Gradual increase (5 minutes): Incline 3, speed 3
  • Main phase (15 minutes): Maintain incline 3, speed 3
  • Intensity boost (5 minutes): Incline 5, speed 3.2
  • Final push (4 minutes): Incline 6, speed 3.4
  • Cool-down (1 minute): Return to starting settings

He advises, "Make sure that you are actually doing the work. Okay? So it doesn't sound like a lot and different machines are going to have different stress levels."

The Science Behind Fat Loss and Walking

Man walking on sunlit trail in autumn forest enjoying peaceful walk in natureShutterstock

Revelia in the video explains the science of fat loss: "The lower the intensity, the exercise, the higher percentage of your body fat is going to be used as fuel." He notes that low-intensity exercise like walking doesn't increase hunger and allows for quick recovery, making it easier to maintain a calorie deficit throughout the day.

This aligns with scientific research on exercise intensity and fat oxidation. Studies have shown that moderate-intensity exercise, such as brisk walking, can maximize fat oxidation rates. The "fat-burning zone" is typically around 60-70% of maximum heart rate, which corresponds well with the intensity of Revelia's recommended walking workout.

Other Benefits of Walking

Female runner checking fitness progress on her smart watch. Asian woman using fitness app to monitor workout performance, while walking through mountain trail.Shutterstock

Katya Campbell, GM/Fitness Director at Mountain Trek Health Reset Retreat, adds, "Movement is the most effective tool to create a long, active, healthy life. Walking, running, hiking, etc. are all amazing opportunities to fine-tune our cardiovascular system." Campbell also highlights the role of walking in reducing inflammation and promoting circulation.

Revelia shares personal benefits: "I found that I was less hungry throughout the day. I found out that I was more motivated. It also kind of wakes me up and gets me going and gives me energy throughout the day." He notes that this routine has helped him maintain visible abs at 48 years old.

Walking Also Help You Regulate Your Hormones

Outdoor,Couple,,Love,Walking,stroll,outdoors,fitness,happyShutterstock

These anecdotal benefits are supported by scientific research. Regular exercise, including walking, has been shown to improve mood, increase energy levels, and even help regulate appetite hormones. A study published in the journal Medicine & Science in Sports & Exercise found that morning exercise was associated with improved decision-making throughout the day, including food choices.

Samantha Clayton, a certified fitness trainer, adds, "Walking is a perfect gentle approach to exercise. Its benefits are vastβ€”improving heart health, mobility, and mental well-being, just at a lower intensity. It's easier on the joints and is a perfect starting point for those who have been sedentary."

The Key to Success

Full body slim female with dumbbells walking on poolside towards camera during outdoor workout on sunny day on tropical resortShutterstock

"Ultimately, fat loss comes down to creating a caloric deficit," Revelia states. He emphasizes the importance of combining regular walking workouts with proper nutrition and resistance training. Revelia recommends losing 1-1.5% of body weight per week for sustainable results.

He warns, "You can do this walking routine every single day and gain body fat, how that's right by eating like an asshole. If you don't treat yourself well in the kitchen with your nutrition, understanding what your caloric intake is, all the cardio isn't going to matter."

This advice is backed by numerous studies showing that combining diet and exercise leads to greater fat loss than either approach alone. A meta-analysis published in the Journal of the Academy of Nutrition and Dietetics found that interventions combining diet and exercise resulted in greater long-term weight loss than diet-only interventions.

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

Getting Started and Staying Motivated

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

For beginners, Revelia in the video suggests starting slowly and gradually increasing intensity. He encourages consistency and patience, stating, "When you start stacking winds on top of winds, you get a little momentum. It's very empowering." He recommends prioritizing your fitness goals and being accountable to yourself.

This gradual approach is supported by behavior change research. Studies have shown that setting small, achievable goals and gradually increasing difficulty leads to better long-term adherence to exercise programs.

Campbell emphasizes the overall health benefits: "When we move, we decongest the body. This is why doctors want us moving after surgery to help reduce inflammation and drain acute injury sites. By moving, we circulate blood, trigger lymphatic drainage, and activate our primary glucose disposal tissue: muscle."

Here are 10 practical tips from experts on burning fat while walking

Incorporate Interval Training

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According to Yaa Boakye, RDN, LDN, CPT, alternating between brisk walking and a slower pace can boost your metabolism and increase fat burn. This method, known as interval training, keeps your body guessing and maximizes calorie expenditure1.

Walk Uphill

Two fit young women friends exercising in a park running up the hill. Active healthy lifestyle and outdoor workout conceptShutterstock

She suggests incorporating hills or inclines into your walking route. Walking uphill engages more muscles, particularly in your legs and glutes, leading to a higher calorie burn.

Use Your Arms

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

Swinging your arms while walking can increase your heart rate and burn more calories. Boakye recommends exaggerating your arm movements to engage your upper body and boost overall fat burning.

RELATED:He Tried the Blue Zone Diet for 7 Days: Here's What Happened to His Body

Maintain Good Posture

Pretty woman running on treadmill with fit young man on backgroundShutterstock

She emphasizes the importance of walking with good posture. Keeping your back straight, shoulders back, and engaging your core can help you walk more efficiently and burn more calories1.

Increase Your Speed

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Boakye advises gradually increasing your walking speed to challenge your body and burn more fat. A brisk pace that makes you slightly out of breath is ideal for maximizing calorie burn.

Incorporate Strength Training

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Adding bodyweight exercises like lunges, squats, or push-ups during your walk can increase muscle engagement and calorie burn. She suggests stopping every few minutes to perform these exercises.

Stay Hydrated

Stylish Afro-American male runner drinking water out of plastic bottle after cardio workout, wearing white earphones. Sportsman in black sportswear hydrating during outdoor training.Shutterstock

Drinking water before, during, and after your walk can help maintain your energy levels and support fat burning. Boakye highlights the importance of staying hydrated to optimize your workout performance.

Walk Consistently

Happy athlete and her African American friend drinking water and communicating while walking over the bridge outdoors.Shutterstock

Consistency is key to seeing results. She recommends setting a regular walking schedule and sticking to it. Daily walks, even if short, can contribute significantly to fat loss over time.

RELATED:Top 5 Foods to Lose Belly Fat

Track Your Progress

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Using a fitness tracker or app to monitor your steps, distance, and calories burned can help you stay motivated and see your progress. Boakye suggests setting goals and celebrating milestones to keep yourself on track.

Combine with a Healthy Diet

Boakye agrees with Coah Revelia that walking alone isn't enough for significant fat loss. Combining regular walks with a balanced diet rich in whole foods can enhance your results and support overall health. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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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 equipmentβ€”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.

Emma Hooker
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βœ“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 start your weight loss journey but aren’t sure what exercises to do? One expert has a simple routine that helped her lose big. Emma Hooker is a Certified Fitness & Nutrition Coach who lost weight via sustainable habits and non-restrictive lifestyle habits. β€œDown 160 pounds,” she writes, sharing a before and after photo and sharing her beginner dumbbell workout.

Focus on Form Over Weight

β€œStarting your weight loss journey can feel overwhelming, but I promise you, we all start somewhere! This beginner-friendly push workout is perfect if you want to start working out! Remember: Form > Weight ALWAYS! Start light and focus on feeling the movement in the right muscles,” she says.

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

Here Is the Workout

  • Dumbbell floor press: 3 sets of 10-12 reps
  • Dumbbell shoulder press: 3 sets of 10-12 reps
  • Dumbbell chest fly: 3 sets of 10-12 reps
  • Dumbbell lateral raise: 3 sets of 12-15 reps
  • Tricep kickbacks: 3 sets of 12-15 reps
  • Overhead tricep extensions: 3 sets of 10-12 reps
  • Rest 60-90 seconds between rounds.

Pro Tips

She also offers the following pro tips, reminding beginners to β€œfocus on form first. If you need to do fewer reps or take longer breaks, that’s totally okay! Listen to your body.”

β€’ Start with a 5-10 minute walk to warm up your body

β€’ Keep your core engaged throughout each movement

β€’ Breathe! Exhale on exertion

β€’ Take your time between sets

β€’ End with a gentle 5-10 minute walk to cool down

β€’ Stay hydrated!

She Used to Weight 330 Pounds

In another post she discussed her weight loss journey. β€œWhen asked what my dream life would be 3 years ago, I would’ve said material thing. Ask me today? This is my dream life. I am living out every adventure that I couldn’t do when I was 330 pounds. I’m doing this for old Emma, who never thought there would be a way out. I savouring the freedom denied to me when I was at my heaviest,” she says.

It’s Never Too Late to Get in Shape

β€œI am sharing my story with hundreds of thousands of people. It isn’t about the number though. It’s about reaching that one person, showing them that it’s possible. Reminding them that it is never too late and you are never too far gone. I am a warrior, emerged from the shadows, and with a flame ignited within me that will never be extinguished,” she said. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Cherisse Kozloski cherisse_rykercoaching
Copyright cherisse_rykercoaching/Instagram
βœ“Evidence-Based

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

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

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

Are you on a high-protein diet for fat loss but can’t seem to lose weight? You could be making a common mistake, according to an expert. Cherisse Kozloski is a nutrition coach and personal trainer who helps her clients lose weight and keep it off. In a new post, she discusses some slip-ups that many seem to be making. Most women eating a high protein diet but not losing fat are making these common mistakes,” she writes. β€œAre these mistakes stopping your progress?”

Mistake 1: You Aren’t Counting Calories

The first mistake? β€œNot paying attention to your overall calories,” she reveals. β€œEating more protein doesn’t automatically mean fat loss. If you’re not mindful of your portions, you could be consuming more calories than you burn, a surplus is a surplus.”

Solution: Measure or Weigh Your Food

How can you correct this? β€œWeigh or measure your food at least for a little while so you can get a good idea of what a serving size actually is,” she suggests.

Mistake 2: Choosing Food Labeled β€œHigh Protein

The second mistake people make? β€œChoosing foods labeled as β€˜high protein’” she says. β€œMany foods labeled β€˜high protein’ actually aren’t.”

Solution: Calculate Yourself

Her solution? Do your own calculations. β€œRemember the 10/1 rule for every 100 calories you want to get at least 10 grams of protein to be considered high protein,” she says.

Mistake 3: Skipping Healthy Fats

Mistake three has to do with going too low-fat. β€œSkipping healthy fats,” she says. β€œAvoiding fats completely can leave you hungry, mess with your hormones, and make it harder to stick to your diet.”

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

Solution: Eat Healthy Fats

The solution is simple. β€œAdd fats into your diet like avocado, olive oil, and nuts,” she says. β€œBut remember they are calorie dense so be mindful of how much you’re consuming.”

Mistake 4: Eating too Many Processed Foods

The fourth and final mistake? Just because something is high in protein doesn’t mean it’s good for you. β€œEating too many processed foods,” is a no-no. β€œProtein bars and shakes are convenient but often packed with sugar and additives,” she says.

Solution: Eat Whole Food Protein Sources

Instead, stay away from packaged foods and shop the grocery store's perimeter. β€œFocus on whole-food protein sources like shrimp, boneless chicken thighs, and eggs to nourish your body and support fat loss,” she says. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

theemilychristensen
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βœ“Evidence-Based

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

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

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

Are you curious about what to expect after achieving your weight loss goals? You might be surprised what it is like, says one weight loss warrior. Emily Christensen is a social media influencer who lost 60 pounds after undergoing weight loss surgery and adopting a healthy lifestyle. She regularly shares tips and tricks with her followers about how she did it. In a new post, she reveals the truth about being overweight and thin. β€œSome brutal honesty from who has spent the majority of her life feeling fat and longed to be skinny,” she writes in the Instagram post.

When You Lose Weight, More Problems Surface

The first truth? You might find underlying problems after slimming down. β€œWhen you’re over weight that’s the only problem you want to solve. Once you lose the weight you realize how many underlying things are going on that have *actually* been causing issues. I’m talking relationships, spending, parenting,” she says.

Being Skinny Doesn’t Mean You Are Healthy

The second thing she learned? β€œBeing skinny doesn’t mean you’re healthy,” she says. β€œWhen I was at my lowest weight I had lost a lot of muscle. Rebuilding that is kind of scary but I know it’ll serve me when I’m a fit grandma.”

Weight Loss Is Mental

Her third truth is that weight loss is mental. β€œThere are a lot of tools out there that can help! But they’re still just tools. I have to talk to myself a LOT to remind myself I didn’t suddenly gain back 60+ pounds,” she writes.

You Might Still Be Obsessed with Your Weight

She goes onto explain that obsession with your weight might not end. β€œBefore I lost weight I was really obsessed with losing weight. Now that I’ve lost weight I have times where I’m really obsessed with keeping it off. Not out of vanity but out of fear. I never want to go back to feeling how I did for so many years,” she writes.

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

Your Loved Ones Might Not Be On Board with Your New Lifestyle

Another truth? β€œNo one cares about your journey as much as you do. Meaning…it’s not anyone’s job to eat what you eat. Or exercise with you. Your spouse/partner may or may not be on board with your new lifestyle. It’s up to you to buy and prepare the right foods and find the time to exercise,” she says.

Being Skinny Won’t Give Your More Self-Worth

Finally, getting thin won’t solve your self-esteem problems. β€œBeing skinny isn’t going to give you more self worth. It might help you love your body more and appreciate what it’s done for you…but β€˜skinny’ isn’t an attribute that very many people use when they talk about why they love someone,” she concludes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.