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        20 Ways to Maximize Burning Fat While Walking
    Walk to lose weight.
By Leah GrothAug 27, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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Copyright Ivana Chapman/YouTube/Shutterstock
By Leah GrothAug 27, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Christopher Roback
Fitness & Workouts
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        Scientists Find The Perfect Walking Speed That “Melts Body Fat”
    

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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. “You 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 DietShutterstock
“Let's start with a really important point: You can't out-exercise a bad diet,” explains Chapman. “Most 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“There's one interesting study where they found that walking combined with caloric restriction enhances the outcomes and especially the long-term outcomes,” she says. “A 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 WalkShutterstock
“The 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 WorkoutsShutterstock
“There 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 MoreShutterstock
“Walking is something that we should all be doing on a regular basis, anyway,” she elaborates. “We 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 HelpfulShutterstock
“No 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 BetterShutterstock
“I 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 WalkingShutterstock
She goes on to discuss the “specific benefits” of walking. “Walking 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 MoodShutterstock
Next, she discusses how to make sure that you get the most benefit from walking. “Walking 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 KeyShutterstock
“Walking 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 WalkingShutterstock
“My 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 DigestionShutterstock
“Walking 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 AccountableShutterstock
“If 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 WalkingShutterstock
“So 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 WalkingShutterstock
How many calories can you burn? “I'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 DropShutterstock
“Now, 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 FastShutterstock
“A couple of important warnings,” she emphasizes. “Gradually 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 FrequentlyShutterstock
“The 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 ShoesShutterstock
Next, make sure you have comfortable, supportive shoes. “This 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 HikingCopyright Ivana Chapman/YouTube
“Once 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. “It'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.
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        5 Effective Ways to Walk to Burn Body Fat
    

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By Ferozan MastApr 17, 2024
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
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Walking is one of the most effective—and convenient—ways to burn fat and get fit. There’s a reason #HotGirlWalks is so popular in the online fitness space: Walking is a low-impact way of working out with a low chance of causing injury, and it’s accessible for essentially any fitness level or ability. All you have to do is get going and build your way up to the ideal level of endurance. And the best part is, you don’t have to buy any equipment or fancy gadgets. All that’s needed is some decent shoes, a space to walk (whether outside or on the spot), and the motivation to make it happen. Here are five ways to walk to burn body fat—no gym membership is needed!
Burning Calories
Shutterstock
Experts say you can’t lose weight without burning off more calories than you take in—and walking is a great way to do that. “Physical activity, such as walking, is important for weight control because it helps you burn calories,” Katherine Zeratsky, RD, LD, tells the Mayo Clinic. “If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn.”
Walk For At Least 30 Minutes
Shutterstock
Because walking is a lower-intensity cardio exercise, you need to do it for at least 30 minutes to get the fat-burning benefits. “If you walk 2 miles, you’ll burn 200 calories, mostly from carbs but a little from fat because, as you reach the end of your walk, when you’re using mostly slow glycolysis and your oxidative system,” according to HPRC. “If you run 2 miles, you’ll still burn 200 calories, but you will do so faster than with walking and almost exclusively from carbs. Since 2 miles is a fairly short distance, you will probably finish the run in less time than it takes for your body to start the fat-oxidation process. A cardio session should be at least 20–30 minutes and at an intensity of about 70% of your max heart rate in order to maximize fat loss during exercise.”
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Raising Your Heart Rate
Shutterstock
Even walking in place will get your heart rate going and burn fat. Just move! “Anything that gets you moving instead of just sitting or lying down is going to be beneficial for you in the long run,” exercise physiologist Jordan Boreman, MS, CES, tells the Cleveland Clinic. “By walking in place, you’re raising your heart rate, which is going to signal to your body to start pumping more oxygen and blood to your muscles to help them move more efficiently, thus burning more calories.”
Interval Training
Shutterstock
Interval training is a good way to give your walks an edge. “You can also alternate periods of brisk walking with leisurely walking,” say the experts at the Mayo Clinic. “This type of interval training has many benefits, such as improving cardiovascular fitness and burning more calories than regular walking. And interval training can be done in less time than regular walking.”
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Change the Intensity
Shutterstock
Don’t forget to vary your walking pace as your body becomes accustomed to your fitness level. “It’s very good for people who are just starting out,” Boreman says. “Walking in place is an exercise that’s going to help you burn calories over a short time span. Over time, your body is going to get used to the exercise that you’re doing. So varying it up and increasing intensity as you go on can help with additional weight loss. It’s convenient, it’s something that you don’t have to travel anywhere to do it either.”

        
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        10 Hacks to Burn More Fat While Walking, According to Scientist
    
Copyright Miche, PhD/YouTube
By Christopher RobackDec 31, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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.
Losing weight often feels like a daunting task. You’ve probably wondered, can something as simple as walking really make a difference? According to Dr. Miche, a research scientist with a PhD who specializes in weight loss, health, and fitness, the answer is a resounding yes.
Dr. Miche dives deep into the science to uncover the facts about walking for weight loss and fat burning. In this article, she shares 10 expert-backed hacks to help you burn more fat while walking. Read on to find out how small adjustments to your routine could help you achieve your fitness goals.
Hack 1: Walk Consistently to Lose WeightMany wonder if walking, without any other lifestyle changes, can truly result in weight loss. Dr. Miche analyzed a meta-analysis involving over 1,100 participants who added walking to their daily routines. The participants walked four times a week for 40 minutes per session over 35 weeks.
"The results were impressive," explains Dr. Miche in her video. "On average, participants lost two pounds and reduced their body fat percentage by one point. This was achieved without any dietary changes." Even more remarkable, the control group, who did not walk, gained weight over the same period. "Not only does walking prevent age-related weight gain, but it also results in a net weight loss of about five pounds compared to those who don’t walk," she adds.
The study also found other benefits of walking, including a reduction in blood pressure and improved cardiovascular fitness. “This means walking isn’t just good for weight loss; it’s great for your overall health,” Dr. Miche notes.
Hack 2: Choose Walking Over Running for Fat BurnShutterstock
To see how walking stacks up against other exercises, researchers compared it to running and biking. Participants engaged in 30-minute sessions three times a week over 20 weeks, with intensity levels matched as closely as possible.
"Surprisingly, the walking group lost just as much weight as the running group and more than the biking group," says Dr. Miche. "In terms of body fat percentage, walking led to a reduction of three points, more than double what running or biking achieved."
Dr. Miche explains that this phenomenon is due to the intensity level. "Lower-intensity activities like walking tend to burn a higher percentage of fat compared to higher-intensity exercises like running," she elaborates. "It’s the perfect example of how consistent, moderate activity can deliver impressive results."
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Hack 3: Walk at the Right IntensityShutterstock
If you want to optimize your walking routine, Dr. Miche highlights an essential tip from a study on fat oxidation. "The sweet spot for fat burning occurs at about 60% of your maximum heart rate," she says. To estimate this, subtract your age from 220 and aim for 60% of that number during your walks.
For those who prefer not to calculate, Dr. Miche provides a simple guideline: "The study found that men achieved peak fat burning at an average walking speed of 3.4 miles per hour, while women’s optimal speed was about 3 miles per hour."
Hack 4: Walk Regularly for Long-Term BenefitsShutterstock
"Walking isn’t just a short-term fix," notes Dr. Miche. "Over time, it helps you maintain your weight and prevent many chronic conditions." She highlights studies showing that regular walking reduces the risk of heart disease, diabetes, and even depression.
"Even small changes add up," Dr. Miche adds. "By walking consistently, you’re setting yourself up for a healthier future, one step at a time."
Hack 5: Curb Your Appetite With WalkingShutterstock
An often-overlooked benefit of walking is its impact on appetite regulation. "Walking can help moderate your hunger hormones," says Dr. Miche. "Unlike intense workouts that sometimes increase appetite, walking often has a neutral or even suppressive effect on hunger."
This means you’re less likely to overeat after a walking session. "It’s another reason walking is such a sustainable weight-loss tool," she explains.
Hack 6: Fit Walking Into Your Busy ScheduleShutterstock
"One of the best things about walking is how flexible it is," says Dr. Miche. She suggests breaking up your walking sessions into smaller chunks if you’re short on time. "Even 10-minute walks throughout the day can add up to significant health benefits."
She also recommends making walking a part of your daily routine. "Walk to the store, take the stairs, or enjoy a walk after dinner. These small changes make a big difference over time."
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Hack 7: Try Outdoor Walks for Extra PerksShutterstock
"Both options are great," Dr. Miche says. "Walking outdoors offers fresh air and natural scenery, which can boost your mood. On the other hand, a treadmill provides a controlled environment where you can adjust speed and incline."
She encourages choosing whichever option you enjoy more. "The key is consistency. If you like what you’re doing, you’re more likely to stick with it."
Hack 8: Pair Walking With Other Healthy HabitsShutterstock
"Walking is even more effective when combined with other healthy behaviors," Dr. Miche points out. She suggests pairing your walks with a balanced diet and good sleep hygiene. "These habits work together to amplify your results."
She also emphasizes the importance of hydration. "Staying hydrated supports your energy levels and helps your body function at its best during exercise."
Hack 9: Track Your Walking ProgressShutterstock
"Tracking your steps, distance, or time can be incredibly motivating," says Dr. Miche. She recommends using a pedometer, smartphone app, or fitness tracker to monitor your activity.
"Seeing your progress over time reinforces your efforts and helps you stay consistent," she explains. "Set achievable goals and celebrate small milestones along the way."
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Hack 10: Stay Consistent With Your RoutineShutterstock
In addition to weight loss, walking offers numerous health benefits. It’s simple, accessible, and doesn’t require special equipment or gym memberships. "Walking is also gentle on your joints and easy to incorporate into your day," Dr. Miche points out. Whether you’re walking in a park, on a treadmill, or around your neighborhood, it’s a sustainable form of exercise for most people.
"The key is consistency," she says. "With regular effort, walking can help you lose fat, improve your health, and enhance your fitness." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
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        3-Part Walking Schedule That Melts Fat All Day Long
    
autumnelle_nutrition/Instagram
By Alek KorabSep 22, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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   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 StateIn 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
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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."
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Daytime Walks: Break Up Sedentary Periods
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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
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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
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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
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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
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To enhance your walking routine, Boakye suggests:
Incorporate interval walking
Walk on an incline
Add strength-building exercises
Aim for 7,000 to 10,000 steps per day
Walking Really Can Help You to Lose Weight
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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.
Fitness & Workouts
        11 Walking Tricks This Coach Uses to Burn More Fat
    
Thomas DeLauer/YouTube
By Christopher RobackDec 25, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
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 LossWalking 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
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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."
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Understanding Your Body's Fat-Burning Process
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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
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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
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"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
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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
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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
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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
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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
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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
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"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.
Fitness & Workouts
        Top 17 Expert Hacks to Burn Fat and Transform Your Body by 30 Minutes of Walking
    

        Shutterstock
    
By Yaa Boakye, rdn, ldn, cptSep 17, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
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If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
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The benefits of walking might seem too simple to be effective, but after over a decade as a personal trainer, I can confidently say that walking is one of the most underrated tools for weight loss and overall health. In a fitness world obsessed with high-intensity workouts and grueling strength routines, walking often gets dismissed as too easy. Yet research proves that walking is incredibly powerful for sustainable weight loss, especially when made part of a consistent routine. It’s free, accessible to nearly everyone, gentle on the body, and incredibly effective at burning fat, improving metabolic health, and relieving stress.
Research Has Found a Link Between Walking and Obesity
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A study 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, men may have a higher overall energy expenditure (calories burned) due to greater body mass.
It Has Also Been Linked to Long-Term Weight Maintenance
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Moreover, 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, reinforcing the importance of incorporating walking into daily routines.
You Also Have to Manage Diet, Sleep, and Water Intake
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To really get weight loss benefit; your diet, sleep and water intake and overall stress (luckily walking can help with stress) need to be in check. Also, the intensity of walking can also influence weight loss outcomes. Studies have shown that brisk walking can lead to greater caloric burn compared to leisurely walking. Research emphasizes the importance of combining walking intensity with duration to optimize weight loss results.
Here Is How Walking Contributes to Weight Loss
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Let’s break down how walking contributes to sustainable weight loss. Walking plays a vital role in sustainable weight loss by promoting fat burning, increasing caloric expenditure, and boosting daily activity levels. Let's break down how walking supports these outcomes:
Low-Intensity, Steady-State Fat Burning
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How It Works: Walking is classified as a low-intensity exercise that primarily relies on fat as its fuel source. During low-intensity exercises, the body uses a higher percentage of fat compared to carbohydrates for energy. This makes walking particularly effective for those looking to shed fat.
Research Insight: Researchers have found that low-intensity walking can stimulate fat oxidation, making it an effective exercise for individuals looking to lose weight. The research also indicates that even at lower intensities, walking can significantly contribute to fat loss.
Burning Calories and Creating a Caloric Deficit
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How It Works: Weight loss ultimately boils down to burning more calories than you consume, and walking plays a key role in creating this calorie deficit. Although walking burns fewer calories per minute than high-intensity exercises, it’s easy to sustain for longer periods, increasing total caloric burn.
Research Insight:Researchers have found that regular walking helps burn excess calories, leading to weight loss in individuals with obesity. The increase in metabolic rate during walking contributes to the overall caloric deficit necessary for weight loss.
Increased Non-Exercise Activity Thermogenesis (NEAT)
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How It Works: Walking is a prime example of NEAT, or Non-Exercise Activity Thermogenesis, which includes all the calories burned outside of formal exercise sessions. NEAT can significantly contribute to daily caloric expenditure and weight loss when accumulated over time.
Evidence: According to researchers, non-exercise activity thermogenesis (NEAT) includes activities such as walking, standing, and fidgeting, which can account for a significant portion of daily caloric expenditure. (8)
Why Walking is Sustainable for Long-Term Weight Loss
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One of the greatest challenges in weight loss is maintaining the progress you make. High-intensity workouts can lead to rapid results, but they are often hard to sustain over the long term due to physical strain, time commitments, and the potential for burnout. Walking, on the other hand, offers a few sustainable alternatives:
Low Impact, Minimal Risk of Injury
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Why It Matters: Walking is gentle on the joints and muscles, making it an ideal activity for people of all fitness levels and ages. Unlike high-intensity workouts, which can lead to injuries or fatigue, walking allows for consistent daily movement without overstressing the body.
Consistency Over Intensity
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Why It Matters: The key to weight loss and maintenance is consistency. Walking is an activity that can be easily incorporated into daily life, whether it’s through structured walks, commuting on foot, or taking short walking breaks throughout the day. It’s an easy habit to build and maintain.
Mental Health Benefits and Stress Reduction
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Why It Matters: Stress is a known contributor to weight gain, often leading to emotional eating and poor lifestyle choices. Walking helps reduce stress by triggering the release of endorphins—natural chemicals in the brain that promote a sense of well-being and relaxation.
How to Maximize Weight Loss Through Walking
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While walking is effective on its own, there are strategies you can implement to maximize its weight loss potential. Here’s how to make walking an even more powerful tool for sustainable fat loss:
Incorporate Interval Walking
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What It Is: Interval walking involves alternating between periods of brisk walking and slower, more relaxed walking. This form of training increases calorie burn and improves cardiovascular fitness.
How It Works: Start by walking briskly for 3 minutes, followed by a 2-minute recovery walk. Repeat this cycle for 30-40 minutes. Interval walking elevates heart rate and boosts metabolism without the intensity of sprinting.
Walk on an Incline
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What It Is: Walking uphill or on an inclined treadmill increases resistance, which engages more muscles and burns more calories than walking on flat terrain.
How It Works: If walking outdoors, find a hilly route. If indoors, adjust the incline on the treadmill to 5-10%.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
Add Strength-Building Exercises
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What It Is: Combine walking with bodyweight exercises like lunges, body weight squats, or push-ups during your walk to engage more muscles and enhance fat loss.
How It Works: Every 5-10 minutes of walking, stop and perform 10-15 repetitions walking lunges. This can further increase caloric expenditure.
Aim for 7,000 to 10,000 Steps Per Day
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What It Is: The goal of walking 7,000-10,000 steps per day has long been recommended by health experts as a benchmark for staying active and supporting weight loss.
How It Works: Use a fitness tracker, pedometer, or phone app to monitor your steps. Breaking up your walking into smaller sessions—such as a 10-minute walk after each meal—can help you hit this goal without dedicating a large block of time.
RELATED:I Lost 100 Pounds in a Year and I Didn't Give up a Single Thing That I Like
Conclusion: Walking Is Effective for Weight Loss
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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. When paired with smart strategies like interval training, walking on inclines, and incorporating strength exercises, it becomes even more powerful. The key to walking for weight loss is consistency. By making walking a part of your daily routine, you can achieve not only short-term weight loss but also long-term health benefits. Before you jump into more or more intense movement than you are used to, please consult with your doctor, trainer, physical therapist, and any other applicable health providers to make sure you are in a good place to do so. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        Coach Lost 60 Pounds Eating These 5 Meals
    

        Coach Lost 60 Pounds Eating These 11 High Protein Meals
    

        Copyright kassie_beth_/Instagram
    
By Leah GrothMar 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Do you want to lose 10 pounds by bikini season? One expert has the meals to help you achieve your weight loss goals. Kassie Magnusen is a weight loss and nutrition coach who helps “busy mamas drop fat & get the sculpted body they’ve always wanted,” she writes in her Instagram bio. In a new post, she recommends a handful of weight-loss meals. “Fat loss comes down to eating smart, fueling your body, and keeping meals simple but high in protein. If I wanted to drop 10 lbs before summer, these are 5 meals I’d be eating on repeat,” she writes. “Eating like THIS = fat loss that actually feels good.”

            
                High-Protein Berry Oatmeal
            
            
        
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A post shared by Kassie Magnusen | Weight Loss & Nutrition Coach (@kassie_beth_)
This breakfast dish is packed with 35g of protein.
Ingredients:
½ cup oats + ½ scoop vanilla protein powder
 ½ cup almond milk + ½ cup mixed berries
½ tbsp peanut butter + cinnamon.
Why it works: “Keeps energy stable, is high in fiber & protein, and actually fills you up,” she says. 

            
                Grilled Chicken & Quinoa Bowl 
            
            
        ​Greek Chicken BowlShutterstockThis bowl of grilled chicken and grain offers 40g of protein.
Ingredients:
5 oz grilled chicken breast
½ cup cooked quinoa
1 cup roasted Brussels sprouts
1 tbsp olive oil + lemon juice.
Why it works: “Protein + fiber + healthy fats = no cravings,” she says. 

            
                Turkey Taco Bowl
            
            
        ​Lean Turkey Taco Lettuce WrapsShutterstockNext is a Mexican-inspired dish made with ground turkey with 38g of protein.
Ingredients:
5 oz lean ground turkey (93/7)
½ cup cooked jasmine rice
¼ avocado + 2 tbsp salsa
¼ cup black beans + taco seasoning.
Why it works: “Balanced with protein, carbs & fats—plus, it actually tastes good,” she says. 

            
                Garlic Butter Shrimp & Sweet Potatoes 
            
            
        Shutterstock
Shrimp and potatoes are a satisfying combination with 35g of protein.
Ingredients:
5 oz shrimp, sautéed in 1 tbsp butter & garlic
½ cup roasted sweet potatoes
1 cup sautéed spinach.
Why it works: “Nutrient-dense, high in protein, and easy to make,” she says. 

            
                High-Protein Chocolate Yogurt Bowl 
            
            
        ShutterstockThis could be good as a breakfast or dessert, with 30g of protein
Ingredients:
¾ cup Greek yogurt (plain, 0%)
½ scoop chocolate protein powder
½ tbsp almond butter
1 tbsp granola.
Why it works: “Satisfies sweet cravings while keeping protein high,” she says. 

            
                Buffalo Chicken Wrap
            
            
        ​8. ChickenShutterstockIn another post she adds three lunch recipes for weight loss.
Ingredients:
-1 whole-grain wrap
- 4 oz shredded rotisserie chicken
-2 tbsp Primal Kitchen Buffalo Ranch Dressing (~70 cals)
- shredded lettuce, diced tomato, shredded carrot.
Macros: 40g protein | 26g carbs | 11g fat | 410 calories.

            
                Greek Chicken Bowl
            
            
        ShutterstockIngredients:
4 oz cooked chicken breast
1/2 cup cooked quinoa
1/4 cup diced cucumber & tomato
2 tbsp tzatziki sauce
1 cup steamed broccoli (optional for extra veg).
Macros: 38g protein | 37g carbs | 10g fat | 495 calories.
RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

            
                Taco Bowl
            
            
        ​Burger BowlShutterstockIngredients:
4 oz lean ground turkey or beef browned, then add taco seasoning
1/2 cup cooked brown rice
1/4 cup black beans
1/4 cup corn
1/4 cup shredded reduced-fat cheese
2 tbsp salsa
1 tbsp light sour cream (optional).

            
                Garlic Butter Steak & Sweet Potato Skillet
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In another post, she shares more meals that will help you lose weight.
Ingredients:
• 1.5 lbs lean sirloin steak, cubed
• 2 large sweet potatoes, diced
• 1 tbsp olive oil
• 2 tbsp butter
• 3 cloves garlic, minced
• 1 tsp paprika
• ½ tsp salt & pepper.
Instructions:
1. Heat 1 tbsp olive oil in a skillet over medium heat. Add sweet potatoes, season with paprika, salt, and pepper; cook for 8-10 min until tender.
2. Push potatoes to the side, add butter and garlic, then cook steak bites for 3-4 min per side.
3. Mix everything together and serve!
(40g protein, 420 cals per serving).

            
                Teriyaki Salmon & Rice 
            
            
        ShutterstockIngredients:
• 4 (4 oz) salmon fillets
• 2 cups cooked brown rice
• 2 cups steamed broccoli
• ¼ cup low-sodium teriyaki sauce
• 1 tbsp sesame seeds
• 1 tbsp olive oil
• Salt & pepper to taste.
Instructions:
1. Preheat oven to 400. Place salmon on baking sheet, brush with teriyaki sauce, bake for 12-15 min
2. While salmon cooks, steam broccoli and prepare rice
3. Drizzle salmon with extra sauce, sprinkle with sesame seeds, and serve with rice & broccoli.
(35g protein, 400 cals per serving),

            
                Slow Cooker Salsa Chicken
​Slow Cooker Salsa ChickenShutterstockIngredients:
• 1.5 lbs boneless skinless chicken breasts
• 1 jar (16 oz) salsa
• 1 can (15 oz) black beans, drained
• 1 cup frozen corn
• 1 tsp cumin
• ½ tsp garlic powder
• 1 tsp salt
• 1 cup cooked jasmine rice (per serving).
Instructions:
1. Place chicken, salsa, beans, corn, and spices in slow cooker. Cook on LOW for 6-7 hours or HIGH for 3-4 hours
2. Shred chicken with forks and mix everything together
3. Serve over jasmine rice or in tortillas for a family taco night
(38g protein, 410 cals per serving) And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        3 Tips to Boost Your Ozempic Results
    

        5 Expert Tips to Keep Weight Off After Ozempic
    

        Copyright The GYN MD/YouTube
    
By Christopher RobackMar 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Struggling to reach your weight loss goals despite your best efforts? You're not alone. Millions of Americans face this challenge daily, even with the newest medical options available. Dr. Jennifer McCann, board-certified in both OB/GYN and Obesity Medicine, has been helping women optimize their health for over 12 years. "I specialize in complete women's care that incorporates total wellness, including considerations in gynecology, hormonal status and weight optimization," says Dr. McCann. Read on to discover how to maximize your results with today's most talked-about weight loss treatments.

            
                Understanding Weight Loss Injections
            
            
        Before diving into strategies for success, it's important to understand what these medications actually do. "These injections include medicines like semaglutide, otherwise known as Ozempic, and tirzepatide (Mounjaro)," Dr. McCann explains in her video. While semaglutide has FDA approval for weight loss in certain individuals, Mounjaro is currently approved only for type 2 diabetes—though many patients experience significant weight reduction with both.
According to Dr. McCann, these medications work through several mechanisms: "They inhibit glucagon release which reduces hunger, decrease glucose production from the liver, delay gastric emptying, and reduce appetite." These combined effects lead to what can be substantial weight loss, particularly beneficial for people with limited mobility who struggle with exercise-based approaches.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

            
                Who Should Consider These Treatments?
            
            
        Shutterstock"These medicines are not for everybody," cautions Dr. McCann. There are important contraindications to consider, including "a personal or family history of thyroid cancer or other endocrine problems or cancers." She emphasizes the importance of discussing your complete medical history with your physician before starting treatment.
Side effects can also occur. "They can cause nausea, vomiting, diarrhea, and abdominal cramps," notes Dr. McCann. While these symptoms typically subside after a few weeks of treatment, she acknowledges they can sometimes persist longer.

            
                Making the Most of Your Treatment
            
            
        ​You Want It to Be Effective Without Side EffectsShutterstockDr. McCann views these medications as a starting point rather than a complete solution. "What I like to tell my patients is to use these medicines to really start your lifestyle change," she says. The initial weight loss provides momentum, but maintaining results requires building healthy habits during treatment.
With that foundation in mind, here are Dr. McCann's top three tips for maximizing your results while on weight loss injections:

            
                Tip 1: Eliminate All Sodas and Sugary Drinks
            
            
        ​2. Sugary DrinksShutterstockThe single most important dietary change? "Stop all sodas," Dr. McCann states emphatically. This includes not just carbonated soft drinks but all sugary beverages like slushes and sweetened coffee drinks.
The impact is staggering: "Drinking one can of soda can make you gain 15 pounds over one year," Dr. McCann explains. "It's virtually impossible to lose weight and keep it off if you drink soda, especially more than one can daily."
This doesn't mean giving up caffeine altogether. Dr. McCann suggests alternatives: "Coffee is a great alternative, especially either black coffee or mixed with a little bit of stevia. A sugar-free skinny latte is also a great option."
RELATED:20 Possible Ozempic Side Effects

            
                Tip 2: Prioritize Protein with Every Meal
            
            
        ​Teriyaki Salmon & RiceShutterstockWhen appetite suppression kicks in, making your limited calories count becomes crucial. "Make sure that when you feel like eating, you get your protein, specifically lean protein," advises Dr. McCann.
There's science behind this recommendation. "Protein is what builds your muscle, and your muscle is what burns calories," she explains. "If you don't take in enough protein, you will lose muscle and won't be able to burn as many calories."
The metabolic benefits are significant: "Protein increases your metabolism by increasing your muscle, and that lets you burn more calories," says Dr. McCann. This creates a virtuous cycle that enhances the medication's effectiveness.

            
                Tip 3: Incorporate Consistent Exercise
            
            
        Shutterstock
Exercise remains essential, even with powerful medications. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," Dr. McCann emphasizes. She adds that it "actually is a natural remedy for anxiety because it releases cortisol."
For beginners, Dr. McCann recommends starting small: "If you're just starting out, 20 minutes four times a week through high intensity training, something like HIIT classes, will be just fine." As fitness improves, both duration and intensity can gradually increase.
Those with physical limitations shouldn't despair. "Exercise is still important, but you may need to talk to a personal trainer to see what exercises you specifically can do to help maintain your muscles," suggests Dr. McCann.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

            
                The Long-Term Perspective
            
            
        6 Metabolism Mistakes Making Women Over 40 Gain WeightShutterstockThese medications offer a valuable opportunity to reset your relationship with food and activity. "Make sure to use this weight loss boost to start your healthy living," Dr. McCann advises, "so that you can lose even more weight and be able to keep it off after you stop the injections."The habits you develop during treatment will determine your long-term success. By eliminating sugary drinks, prioritizing protein, and incorporating regular exercise now, you're building the foundation for sustainable results that last well beyond your final injection. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Fitness & Workouts
        She Lost Over 20 Lbs with 7 Weight Lifting Tips
    

        ​Step Two: Increase Protein Intake
    

        Copyright fitbymahtab/Instagram
    
By Leah GrothMar 02, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Are you strength training to lose weight? If so, there are a few tweaks you can make to your routine to accelerate the weight loss process. Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps others do the same. In a new post she shares a few of her hacks. “If you are lifting weights and your goal is to lose fat and build muscle at the same time, here are my 7 best tips to make it happen,” she writes. 

            
                Sets: Quality > Quantity
            
            
        
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A post shared by Mahtab Ekay | Fat Loss Coach for Women (@fitbymahtab)
“If you have 3 sets planned for an exercise, those should be 3 working sets. This means they should be close to failure—where you can barely complete the last rep. The real growth happens in the 2-3 reps after you feel like you’re done,” she says.
RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

            
                Reps: Go Heavy
            
            
        
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A post shared by Mahtab Ekay | Fat Loss Coach for Women (@fitbymahtab)
When it comes to reps, go heavy. “The myth that high reps with lower weight are better for fat loss needs to go. Instead, aim for 8-12 reps with heavier weights. This rep range is ideal for hypertrophy (muscle growth) while also building strength,” she claims. 

            
                Cardio: Time it Right
            
            
        
View this post on Instagram
A post shared by Mahtab Ekay | Fat Loss Coach for Women (@fitbymahtab)
How you time your cardio makes a difference. “If you want to incorporate cardio, do it after your lifting session or on rest days. Doing cardio before lifting can sap your strength and take away from your ability to give 100% in your strength training,” she says.

            
                Rest Time: Don’t Rush It
            
            
        
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A post shared by Mahtab Ekay | Fat Loss Coach for Women (@fitbymahtab)
Don’t rush your rest time. “You don’t need to keep your heart rate up during your entire workout. In fact, the opposite is true! Take 1.5-2 minutes to fully recover and lift heavier during your working sets. Quality over speed!” she says. 
RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

            
                Nutrition: Eat Near Maintenance
            
            
        
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A post shared by Mahtab Ekay | Fat Loss Coach for Women (@fitbymahtab)
As for nutrition, eat near maintenance. “To build muscle and lose fat, I recommend eating close to maintenance calories or a slight deficit—not more than a 500-calorie deficit per day. Don’t go into a crazy deficit—it’ll make it harder to maintain your strength and muscle while losing fat,” she says. 

            
                Progressive Overload
            
            
        
View this post on Instagram
A post shared by Mahtab Ekay | Fat Loss Coach for Women (@fitbymahtab)
“Even if you’re in a slight deficit, you should still aim to get stronger. Try to progressively overload your lifts by adding weight or increasing reps over time. Some lifts like the bench press might be harder to progress, but there are ways around it!” she says. 
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

            
                Start with Compound Movements
            
            
        
View this post on Instagram
A post shared by Mahtab Ekay | Fat Loss Coach for Women (@fitbymahtab)
Finally, start with compound movements. “Always begin your workout with compound lifts (squats, deadlifts, bench presses) because they recruit more muscle groups, and since your energy is highest at the start, you can lift heavier and perform better,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
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