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10 Walking Mistakes That Kept Me Fat I Vowed Never to Repeat After Losing 140 Pounds

Nutritionist reveals how identifying the mistakes and remedying them helped her lose weight fast.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

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FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Are you walking to lose weight but can’t seem to drop pounds? Jenn Clayton is a Certified Weight Loss and Nutrition Coach and social media influencer “who has lost and maintained a 140-pound weight loss,” she says in a recent clip. “Did you know that walking is the best form of exercise for weight loss? Hands down, but there are some mistakes that you can make if you're walking for weight loss. So we're going to talk about that today.”


Mistake 1: Not Walking Enough

“Number one is not walking enough,” Jenn says in her post, noting that walking “is the number one exercise for weight loss.” However, “if you're only taking a leisurely stroll a couple days a week, you're not really going to reap the rewards of walking. It is something that you need to be doing consistently to see the progress.” It’s recommended to aim for about 150 minutes of moderate-intensity exercise weekly.

“That means walking at a brisk pace for 150 minutes per week,” she says. “Now, if you're someone who does some intense exercise or intense walking, maybe it's power walking, lots of heels, lots of building up your endurance, lots of sweating out of breath when you're walking, it's recommended to do about 75 minutes or more per week,” she continues. “Again, taking a leisurely stroll a couple of times a week isn't going to deliver the same results, not only for your weight loss but for your health. Your cardiovascular system is moving your body 150 minutes per week.”

Mistake 2: Not Increasing the Intensity of Your Walk

Number two, “not increasing the intensity of your walk,” says Jenn. “We can fall into the trap of just walking the same route every day,” she says. “Our body gets used to the intensity, used to the exercise, and then we're not going to get the same rewards and benefits out of it as if we changed it up a little bit.” She goes on to reveal some things you can do to change the intensity, “especially if the area that you have to walk is the area that you have to walk,” she says.

“Number one, toss on a weighted vest or backpack or even walk with a pair of light dumbbells. Rucking is a great way to switch things up. Switch up your terrain. Hills, trails, and rough surfaces all make a difference. Pick up your pace to a brisk walk to elevate your heart rate and boost your calorie burn. Try interval walking, which involves alternating between fast and slower paces. Or challenge yourself by varying your speed and incorporating inclines. Now, if you're walking on a treadmill or a walking pad, this is easy. You can easily increase the intensity, but if you're someone like me that lives in a warm climate and you wanna walk outside, these are some things that you can try to change up the intensity.”

RELATED:I Lost 30 Pounds and Kept It Off and Here are 13 Habits That Changed My Life

Mistake 3: Skipping Warm Up and Cool Down

Another big mistake is skipping your warmup and cool down. “It is so important to warm up and to cool down. After all, exercise walking included, it can lead to injuries. It can actually hinder your overall progress,” she says. She recommends a five to 10-minute warmup and some.

“Get your legs geared and ready for your walk. And then, after your walk, do about a five-minute cooldown. Again, some stretching, stretching out those leg muscles, stretching out the upper body after your walk. Just make sure you're incorporating that warmup and cool down. It's really essential for injury prevention as well as truly reaping the biggest reward out of that walk,” she says.

Mistake 4: Neglecting Nutrition

Number four “is huge,” she says, “and that's neglecting nutrition. You can't out-exercise a bad diet. Nutrition is 80 to 90% of weight loss. You can walk all day long, 24 hours a day, seven days a week, and if your nutrition isn't on point, you're not going to see those weight loss results.” She recommends avoiding a lot of high-calorie, sugary, highly processed foods.

“Now, this doesn't mean that you can never eat these, but 80 to 90% of your diet should be whole real food. And then 10 to 20% of those fun foods stay in a calorie deficit. If you're trying to lose weight, focus on protein with every meal and eat enough fiber every day. These are all things that are essential to reach your weight loss goals. And like I said, all the walking in the world isn't going to outexercise a bad diet. So get your nutrition in check and keep it in check, and then walk in addition to that, to really maximize fat loss.”

RELATED:14 Walking Mistakes Sabotaging Your Weight Loss That Experts Urge You to Stop

Mistake 5: Forgetting to Hydrate

Mistake number five: forgetting to hydrate. “Hydration is so important. I don't care if you're taking a 10-minute walk. You still need to hydrate. The warmer the climate, the warmer the weather, the more intense your walk is, the more hydration you need. And I'm not talking about Diet Coke, I'm talking about water.”

She also recommends adding electrolytes to your water “to help with recovery and hydration,” she says. “Drink water before, during, and after all of your walks.”

Mistake 6: Wearing the Wrong Shoes

Number six, another “big mistake,” is walking in the wrong shoes. “The shoes that you wear for different workouts, such as walking, HIIT workouts, running, and strength training, really play a big part, and there are specific shoes designed for specific activities,” she points out. She recommends buying shoes designed for walking.

“This is going to help with shock absorption, support, and stability and will help reduce your risk of foot injury and pain. You want a pair that fits well, is comfortable, and that your toes aren't smashed in the front of and that isn't too big for you.”

Mistake 7: Not Including Strength Training

Mistake number seven: not including strength training in your workout routine. While walking is the best exercise for weight loss, “you need to be strength training as well,” Jenn says.

“You need to maintain lean muscle while you're losing fat. You also need to build lean muscle. We lose a percentage of our lean muscle every year that we age after 30. So, it's important to strength train regularly to combat that loss. Strength training builds lean muscle boosts your metabolism, and we're all looking for a metabolism boost. When we strength train, our body continues to burn calories, boosting our metabolism throughout the entire day. So pairing strength training with walking triple threat squats, lunges, pushups, lightweights, and again, taking those handheld dumbbells with you on your walk, maybe a one or three or five-pound dumbbell and just trucking along on your walk, is going to increase your calorie burn leading to more weight loss.”

RELATED: Trish Koeslag Pops the Lid on 2 “Dieting Myths” That Kept Her From Losing 15 Pounds

Mistake 8: Not Allowing for Recovery Between Workouts

Number eight is not allowing for recovery between workouts. “I used to work out six days a week on rest days. Now I work out five days a week with two rest days,” she says.

“Let me just tell you that all of the magic happens on the rest day. Your body needs time to recover. It can lead to fatigue over training and even injury. Listen to your body. If you're sore, if you're tired, if you're fatigued, if your muscles hurt, take a rest day. Like I said, that's when everything happens. Rest days are meant for your body to recuperate. It's also meant to rebuild and grow the muscles that you broke down during your exercise. That is where we, again, see the magic. That's where it happens is on those rest days.”

Mistake 9: Not Being Consistent

Number nine is not being consistent with your exercise regimen. “Consistency is key. Whether it's consistency with nutrition, tracking your food, moving your body, being consistent is what's going to lead to results,” Jenn says.

“Taking a leisurely stroll a couple days a week isn't going to get you to your goal. You need to have a set, workout, walking routine in place,” she continues. “You're not going to see fat loss, weight loss, muscle building, or any of that without a consistent routine. If you know me, if you follow me again on my weight loss channel, you know that I'm very, very consistent with my exercise. I do HIIT training boot camp three days a week, and I strength train and walk the other two days a week. I hike, I do 5Ks. I'm consistently moving my body, and consistency leads to results. And guess what? Results lead to motivation to keep going.”

RELATED:7 Surprising Truths About Male Baldness I Discovered After Shaving My Head

10. Not Switching Up Your Walking Routine

Number 10 is not switching up your walking route. “We gotta change things up. Our body gets used to things,” she says. “Drive to a local park, take a hike, go to the downtown area and walk around, find different routes in different terrains. This is going to challenge your body and produce more results. This will keep you engaged and also work those other muscle groups, which is very, very important to losing and maintaining any weight loss.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Martin Balcaitis
Copyright Martin Balcaitis

If you've ever felt frustrated with dieting, you're not alone. After 15 years of trying different weight loss approaches, Martin Balcaitis, 45, Senior Vice President of Operations at Lindora in Orange County, California, finally discovered the game-changing mistake that had been holding him back all along. His transformation story proves that sometimes the smallest changes can lead to the biggest results.

The Wake-Up Call

Martin Balcaitis

Copyright Martin Balcaitis

"I feel like I've always been trying to lose weight!" Martin tells Body Network. "But now that I'm in my mid-40s, I know that it isn't so much about the number on the scale, but my overall health for longevity – that was my real motivator this time around."

The Crucial Discovery

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.​Understanding True Protein ContentShutterstock

Standing at 5'9" and weighing 222 pounds, Martin thought he had tried everything. Then came the revelation that changed everything: "I thought I was eating a correct portion for myself, but eyeballing wasn't my friend," he admits. "A food scale was crucial to my success."

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

The Transformation

Martin Balcaitis

Copyright Martin Balcaitis

The results speak for themselves. In just six months, Martin dropped from 222 pounds to 165 pounds, achieving a remarkable transformation in his body composition. "My overall body fat percentage went from 36% to 15% in 6 months," he shares proudly.

A New Approach to Food

Man eats, eating​What To Do InsteadShutterstock

Unlike previous attempts at weight loss, Martin's new strategy didn't involve cutting out foods entirely. "I haven't eliminated anything – which is great!" he explains. "I simply know how to manage portions and adjust my eating that day if I know I'm going to have something decadent or high-carb during the day."

A Day of Measured Eating

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

Martin's daily menu is both satisfying and strategic. "Breakfast is typically one egg, some egg whites and cottage cheese blended in what I call my 'protein eggs' with spinach and some meat," he says. "Lunch will be a salad with a yogurt-based dressing and dinner is roasted vegetables and lean protein – also three Lindora snacks too!"

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

The Workout Strategy

Gym and dumbbell weight training equipment on sport ,Healthy life and gym exercise equipments and sports concept ,copy spaceShutterstock

Time management proved to be another crucial lesson. "Time can always get the best of us so I make sure to workout in the morning," Martin explains. "I make too many excuses to not go to the gym after work." His dedication has paid off: "I can actually see some abs poking through now!"

Dealing with Setbacks

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Martin maintains a realistic approach to challenges. "Sometimes the motivation just isn't there and you have to tell yourself that it's a marathon, not a sprint," he reflects. "Don't beat yourself up if you skip a workout or can't go the distance you wanted to."

The Power of Accountability

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Making the journey public became a powerful tool. "Be vocal about it. I told people I was trying to lose weight to help hold me accountable," he advises. His commitment extended to his wardrobe: "I donated clothes once they were too big for me – I didn't want to buy big clothes again, so I had to keep going!"

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

A Science-Based Approach

Measuring,Body,Composition,Balance,,Standing,On,The,Medical,ScalesShutterstock

Martin emphasizes the importance of data in his success. "Knowledge is power, so I would encourage everyone to get a body composition analysis done so they have a true understanding of what their numbers are to make a plan of attack," he recommends.

The Path to Success

Social media and digital online concept, man using smart phone with Social media. The concept of living on vacation and playing social media. Social Distancing ,Working From Home concept.Shutterstock

For those inspired by his journey, Martin offers encouraging advice: "Just start! You don't have to wait for a certain day, you don't have to have a big goal in mind – just take little steps and once you see some progress it will motivate you to keep going."

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Maintaining Momentum

Successful man raising arms after cross track running on summer sunset. Fitness male athlete with arms up celebrating success and goals after sport exercising and working out.Shutterstock

His approach to staying motivated remains practical and empowering. "If I am feeling badly about my body – it is 100% in my control to fix it," he states. "Having a plan and solutions is the answer and putting that plan into action is key." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Amy Fritz amy.fritz
Copyright Amy Fritz/Instagram/YouTube
Evidence-Based

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

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

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

We've all been there – feeling uncomfortable in our own skin, wanting to make a change, but not knowing where to start. Amy Fritz knows this feeling all too well. After reaching her heaviest weight by the end of 2022, she felt miserable and ready for change. By making simple adjustments to her lifestyle—moving her body daily and fueling it with nutritious foods 80% of the time—Amy lost over 90 pounds in just 12 months. Now she's sharing the surprising mistakes she had to overcome to find success. Read on to discover what could be holding back your own weight loss journey.

Mistake 1: Focusing on the scale instead of how you feel

Many of us become obsessed with numbers on the scale, but Amy discovered a more powerful motivator. "Feeling healthy is so much more powerful than any number you will ever see on the scale," she explains in her post. Just two weeks into her journey, despite only losing about five pounds, Amy already noticed positive changes.

"The shame of making bad choices that I had been making for so long started to melt away," Amy shares. That feeling of health fueled her to keep going, even when the weight loss was slow. Now, a year into her journey, she craves those healthy habits. "If I have a couple of days where maybe I miss a workout or make some poor choices with my diet, I start to feel gross," Amy admits.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Mistake 2: Neglecting mental health while focusing on physical changes

One of Amy's biggest realizations was that sustainable weight loss begins in the mind, not the body. "Until you're mentally ready, until you've really done the work with your mental health, it's not going to be sustainable or easy to try to focus on your physical health," Amy emphasizes.

Working with a therapist helped Amy overcome emotional eating and develop tools for making healthy choices while managing everyday stress. "You have to prioritize your mental health and what's important on the inside. And then that will snowball and reflect the outside," she says.

Mistake 3: Believing you must eliminate favorite foods

Perhaps the most surprising mistake Amy identified was thinking weight loss meant giving up foods she loved. "You do not have to cut out any specific foods or your favorite meals in order to lose weight," Amy states. She discovered that overly restricting certain foods creates a vicious cycle of craving, overeating, guilt, and more restriction.

Instead, Amy found healthier ways to enjoy her favorite meals. "When you have those cravings for foods, all you have to do is find healthier ways to make them," she explains. For example, pizza night became healthier by adding nutritional volume: "Maybe I sprinkle on a bunch of fresh veggies, or what I really love to do is toss some arugula and some olive oil and balsamic and top that on my pizza."

Mistake 4: Tracking calories too rigidly

Amy initially thought successful weight loss meant sticking to a strict daily calorie limit—a common but often unsustainable approach. "You don't have to track your calories by the day," Amy reveals. Instead, she discovered the power of weekly tracking.

"If you want to lose one pound a week, you have to be in at least a deficit of 3500 calories on the week," Amy explains. This flexibility allowed her to enjoy date nights without guilt while still meeting her goals. "I have date night every Friday night. And so you better be sure I use one of my larger calorie days for Friday so I can go out and enjoy myself and not have to worry and feel like I've fallen off the wagon."

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Mistake 5: Putting exercise last on your priority list

Making exercise an "if I have time" activity was a major error Amy had to correct. "You have to prioritize movement and exercise really high when you're on a journey like this. You have to make it almost your number one priority or else it's not going to get done," Amy stresses.

She learned to stop waiting for the perfect moment when everything else was in order. "Leave the kitchen a mess, leave the bedroom a mess, leave the pile of laundry, let something go so that you can go move your body because you matter and you'll feel better," Amy advises. Putting herself first with exercise actually improved her ability to handle other responsibilities.

Why waiting for motivation doesn't work

Many people make the mistake of waiting until they feel motivated to start exercising or eating better. Amy discovered that action comes first, motivation follows. "You'll start to feel good long before you see results on the scale," she points out. The feeling of making healthy choices daily becomes its own reward and generates the motivation to continue.

The perfectionism trap that sabotages progress

Amy admits she used to think everything had to be perfect before she could focus on her health. "So many times last year and before beginning this journey, I would say, man, I can only go to the gym if the whole house is clean," she recalls. This perfectionism kept her from taking action. Learning to let go of perfect and embrace progress was key to her success.

How meal repetition simplifies weight loss

Contrary to popular advice about needing endless variety, Amy found freedom in keeping meals simple. "It is okay if you found a recipe that is highly nutritional, that you love, that your whole family loves, that supports everyone's goals. It is okay to make that two or three times a week," Amy reassures.

Sheet pan dinners and taco nights became staples in her home. "We do taco night at least once a week, sometimes twice a week," she admits. Finding a few healthy meals that work and repeating them eliminated decision fatigue and simplified her journey.

RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

Why adding nutrition works better than restriction

Rather than focusing on what to eliminate, Amy discovered the power of adding nutrition to her plate. "Add some more nutrition to your plate and really add some volume to your plate so that you can control the portions," she explains. This approach—eating more vegetables and nutrient-dense foods alongside smaller portions of more indulgent items—kept her satisfied without feeling deprived.

The mindset shift that makes habits stick

Eventually, Amy's healthy choices became automatic. "Now that I'm a year in, I still have a long way to go. I can truly say the feeling of eating healthy and moving my body is not only habitual, but it's something I crave," she shares. This transformation from forcing herself to do healthy activities to actually desiring them was the ultimate key to her success.

Amy's journey proves that sustainable weight loss doesn't require extreme measures or suffering. By avoiding these five unexpected mistakes—focusing too much on the scale, neglecting mental health, eliminating favorite foods, tracking calories too rigidly, and putting exercise last—she created lasting change. Her approach balanced enjoyment with progress, proving that weight loss doesn't have to be miserable to be effective. Start today by addressing these common mistakes in your own journey—you've got this! And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50

FACT CHECKED BY Christopher Roback
Expert-Recommended

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

Kiki (@kikivirk) is a weight loss influencer who has amassed a social media following for sharing all the tips and tricks that enabled her to lose a whopping 60 pounds and keep it off. In one of her viral videos – viewed over 8 million times, Kiki reveals the biggest weight loss mistake she made on her journey – and also what ultimately led to her weight loss success.


She Says Doing High Intensity Workouts Were a “Huge Mistake”

@kikivirk

The plan that helped me shed 60lbs 💪🏽 #weightloss #pcos #pcosweightloss #weightlossmotivation #weightlosstipsforwomen #pcosworkout

“I was so motivated to lose weight and I wanted to see results fast, but I didn't do my research and I jumped straight in, literally into a high intensity, 90 day workout plan. Huge mistake,” Kiki says in the video.

After 45 Days She Hadn’t Lost Weight

kikivirk2kikivirk/TikTok

After a month-and-a-half, she didn't feel like she'd lost any weight. “I was overdoing it. The long, painful HIIT workouts were actually doing my body no good. They were causing it too much stress and loads of other problems,” she says.

Related: 5 Pilates Exercises for a Flat Stomach in 14 Days

She Had “Weight Plateaus” and “Felt So Hungry and Fatigued”

young sports woman working out, running and feeling tired on treadmill in gymShutterstock

In another video, she specified that she was doing “high intensity cardio” five times a week in hopes it “would burn fat fast and give me my dream body,” she explained. “But instead, I had weight plateaus and felt so hungry and fatigued.

Her Fat Began to “Melt Off” When She Started Strength Training

,Dumbbells,,,Rack,hym,weights, fitness, exerciseShutterstock

“Literally, as soon as I started strength training and less cardio, the fat began to melt off, and the lean muscle mass I gained gave me the tone look I'd always wanted,” she continued.

Her Program: LISS, Walking, Strength and Resistance Training, and a Short HIIT Workout

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

Her program starts with doing 45 to 60 minutes of LISS cardio four times a week. She also walks 7 to 12,000 steps every day, does strength and resistance training three times a week, and a 15-minute HIIT workout once a week.

Related: Patrick Mahomes' "Natural Dad Bod" Has Everyone Talking. Here's How to Ditch It, According to Expert

An Expert Weighs In

Kendra_Gamblehitfitnesstraining/Instagram

“What she says is definitely spot on,” says Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant. “Intense cardio and intense HIIT more than twice a week will do the body more harm than good and is not the way to lose fat and get that toned look.” Instead, she agrees that “increasing your everyday steps is more of the most important and beginner things you can do to start losing fat along with getting your diet right.” Unfortunately, “fat loss is not an immediate thing and will take time and dedication but she explains it all perfectly.”

💪🔥Body Booster: If you are a beginner trying to lose weight, starting by increasing your steps and modifying your diet instead of going overboard with higher intensity workouts.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Are you walking to lose weight but can’t seem to drop pounds? Jenn Clayton is a Certified Weight Loss and Nutrition Coach and social media influencer “who has lost and maintained a 140-pound weight loss,” she says in a recent clip. “Did you know that walking is the best form of exercise for weight loss? Hands down, but there are some mistakes that you can make if you're walking for weight loss. So we're going to talk about that today.”


Mistake 1: Not Walking Enough

“Number one is not walking enough,” Jenn says in her post, noting that walking “is the number one exercise for weight loss.” However, “if you're only taking a leisurely stroll a couple days a week, you're not really going to reap the rewards of walking. It is something that you need to be doing consistently to see the progress.” It’s recommended to aim for about 150 minutes of moderate-intensity exercise weekly.

“That means walking at a brisk pace for 150 minutes per week,” she says. “Now, if you're someone who does some intense exercise or intense walking, maybe it's power walking, lots of heels, lots of building up your endurance, lots of sweating out of breath when you're walking, it's recommended to do about 75 minutes or more per week,” she continues. “Again, taking a leisurely stroll a couple of times a week isn't going to deliver the same results, not only for your weight loss but for your health. Your cardiovascular system is moving your body 150 minutes per week.”

Mistake 2: Not Increasing the Intensity of Your Walk

Number two, “not increasing the intensity of your walk,” says Jenn. “We can fall into the trap of just walking the same route every day,” she says. “Our body gets used to the intensity, used to the exercise, and then we're not going to get the same rewards and benefits out of it as if we changed it up a little bit.” She goes on to reveal some things you can do to change the intensity, “especially if the area that you have to walk is the area that you have to walk,” she says.

“Number one, toss on a weighted vest or backpack or even walk with a pair of light dumbbells. Rucking is a great way to switch things up. Switch up your terrain. Hills, trails, and rough surfaces all make a difference. Pick up your pace to a brisk walk to elevate your heart rate and boost your calorie burn. Try interval walking, which involves alternating between fast and slower paces. Or challenge yourself by varying your speed and incorporating inclines. Now, if you're walking on a treadmill or a walking pad, this is easy. You can easily increase the intensity, but if you're someone like me that lives in a warm climate and you wanna walk outside, these are some things that you can try to change up the intensity.”

RELATED:I Lost 30 Pounds and Kept It Off and Here are 13 Habits That Changed My Life

Mistake 3: Skipping Warm Up and Cool Down

Another big mistake is skipping your warmup and cool down. “It is so important to warm up and to cool down. After all, exercise walking included, it can lead to injuries. It can actually hinder your overall progress,” she says. She recommends a five to 10-minute warmup and some.

“Get your legs geared and ready for your walk. And then, after your walk, do about a five-minute cooldown. Again, some stretching, stretching out those leg muscles, stretching out the upper body after your walk. Just make sure you're incorporating that warmup and cool down. It's really essential for injury prevention as well as truly reaping the biggest reward out of that walk,” she says.

Mistake 4: Neglecting Nutrition

Number four “is huge,” she says, “and that's neglecting nutrition. You can't out-exercise a bad diet. Nutrition is 80 to 90% of weight loss. You can walk all day long, 24 hours a day, seven days a week, and if your nutrition isn't on point, you're not going to see those weight loss results.” She recommends avoiding a lot of high-calorie, sugary, highly processed foods.

“Now, this doesn't mean that you can never eat these, but 80 to 90% of your diet should be whole real food. And then 10 to 20% of those fun foods stay in a calorie deficit. If you're trying to lose weight, focus on protein with every meal and eat enough fiber every day. These are all things that are essential to reach your weight loss goals. And like I said, all the walking in the world isn't going to outexercise a bad diet. So get your nutrition in check and keep it in check, and then walk in addition to that, to really maximize fat loss.”

RELATED:14 Walking Mistakes Sabotaging Your Weight Loss That Experts Urge You to Stop

Mistake 5: Forgetting to Hydrate

Mistake number five: forgetting to hydrate. “Hydration is so important. I don't care if you're taking a 10-minute walk. You still need to hydrate. The warmer the climate, the warmer the weather, the more intense your walk is, the more hydration you need. And I'm not talking about Diet Coke, I'm talking about water.”

She also recommends adding electrolytes to your water “to help with recovery and hydration,” she says. “Drink water before, during, and after all of your walks.”

Mistake 6: Wearing the Wrong Shoes

Number six, another “big mistake,” is walking in the wrong shoes. “The shoes that you wear for different workouts, such as walking, HIIT workouts, running, and strength training, really play a big part, and there are specific shoes designed for specific activities,” she points out. She recommends buying shoes designed for walking.

“This is going to help with shock absorption, support, and stability and will help reduce your risk of foot injury and pain. You want a pair that fits well, is comfortable, and that your toes aren't smashed in the front of and that isn't too big for you.”

Mistake 7: Not Including Strength Training

Mistake number seven: not including strength training in your workout routine. While walking is the best exercise for weight loss, “you need to be strength training as well,” Jenn says.

“You need to maintain lean muscle while you're losing fat. You also need to build lean muscle. We lose a percentage of our lean muscle every year that we age after 30. So, it's important to strength train regularly to combat that loss. Strength training builds lean muscle boosts your metabolism, and we're all looking for a metabolism boost. When we strength train, our body continues to burn calories, boosting our metabolism throughout the entire day. So pairing strength training with walking triple threat squats, lunges, pushups, lightweights, and again, taking those handheld dumbbells with you on your walk, maybe a one or three or five-pound dumbbell and just trucking along on your walk, is going to increase your calorie burn leading to more weight loss.”

RELATED: Trish Koeslag Pops the Lid on 2 “Dieting Myths” That Kept Her From Losing 15 Pounds

Mistake 8: Not Allowing for Recovery Between Workouts

Number eight is not allowing for recovery between workouts. “I used to work out six days a week on rest days. Now I work out five days a week with two rest days,” she says.

“Let me just tell you that all of the magic happens on the rest day. Your body needs time to recover. It can lead to fatigue over training and even injury. Listen to your body. If you're sore, if you're tired, if you're fatigued, if your muscles hurt, take a rest day. Like I said, that's when everything happens. Rest days are meant for your body to recuperate. It's also meant to rebuild and grow the muscles that you broke down during your exercise. That is where we, again, see the magic. That's where it happens is on those rest days.”

Mistake 9: Not Being Consistent

Number nine is not being consistent with your exercise regimen. “Consistency is key. Whether it's consistency with nutrition, tracking your food, moving your body, being consistent is what's going to lead to results,” Jenn says.

“Taking a leisurely stroll a couple days a week isn't going to get you to your goal. You need to have a set, workout, walking routine in place,” she continues. “You're not going to see fat loss, weight loss, muscle building, or any of that without a consistent routine. If you know me, if you follow me again on my weight loss channel, you know that I'm very, very consistent with my exercise. I do HIIT training boot camp three days a week, and I strength train and walk the other two days a week. I hike, I do 5Ks. I'm consistently moving my body, and consistency leads to results. And guess what? Results lead to motivation to keep going.”

RELATED:7 Surprising Truths About Male Baldness I Discovered After Shaving My Head

10. Not Switching Up Your Walking Routine

Number 10 is not switching up your walking route. “We gotta change things up. Our body gets used to things,” she says. “Drive to a local park, take a hike, go to the downtown area and walk around, find different routes in different terrains. This is going to challenge your body and produce more results. This will keep you engaged and also work those other muscle groups, which is very, very important to losing and maintaining any weight loss.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
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When I tell people I lost 30 pounds by changing my mindset, they stare back at me as if to say, it can't be that easy. No, it's not that easy. But it really does work.


I am a Mindset and Movement Coach and a Certified Cognitive Behavioral Therapy Professional with a B.A. in Psychology, as well as a certified fitness coach in mat pilates and barre. I like to say that I was my first client—when I gained a considerable amount of weight in college, I remember not recognizing my own reflection both physically and mentally. I tried a TON of yoyo dieting and followed an inconsistent routine.

In my senior year of college, my life changed when I was given a one-year membership to a gym. This was the start of my true passion for movement and mental strength. I learned so much about myself that continued to unfold over the years bringing us to the present day where I have married the two to become a mindset and movement coach.

Throughout my fitness career, I have met so many people that were physically fit but lacked that same health in their mindset and mental health. Everything is all connected and they truly work hand in hand in order to cultivate sustainable well-being. Being able to tap into your body's needs, staying consistent, and recognizing when your mind and body needs me more is the act of being your own health advocate and activating the power of being the author of your own story.

And every story needs a good beginning.

I remember the exact day I decided to lose weight. I was in New York City with a friend and there was this huge staircase in the subway station on 5th Avenue and 53rd Street. The escalator was not working so my friend and I had to climb the stairs. I remember how difficult it was, and saying to myself I can do this. Eventually, when I got to the top I also remember saying to myself I will climb these stairs one day without a problem. Fast forward about 2 years. I remember the feeling of accomplishment when I did just that with a yoga mat and backpack on my back.

There are two things that have gotten me through the hardest times in my life: Being able to tap into my internal strength while seeing my physical strength develop is profound. It didn’t stop there—these realizations spilled into other areas of my life creating a full transformation. Read on to learn how I lost weight and how you can, too.

1. How I Lost the Weight

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After years of yo-yo dieting and deprivation, I struggled to lose the weight I gained freshman year of college. I was given a one-year gym membership by my brother, my senior year in college. I was also introduced to Weight Watchers by my best friend's sister who recently had a baby and was using Weight Watchers to get back into shape. The combination of the two changed my life. I tried every class imaginable until I found a workout routine that worked for me. Through this I was also able to connect with like minded individuals that helped to support me in my weight-loss journey. When it came to nutrition, my curiosity was sparked! I learned the importance of hydration, having a colorful and balanced plate and eating foods that served me and my new active lifestyle. Over time this became a part of me, it became a lifestyle.

Related: 7 Best and Most Delicious Fast Food Meals Under 400 Calories for Weight Loss

2. My Advice for People Who Struggle With Maintaining a Positive Mindset While Working Toward Health and Fitness Goals

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The biggest thing in my coaching that I advise all my clients to do is write down their accomplishments! Often people are focusing on what they haven’t done vs. what you have. Having a working document or journal for you to reflect on regularly will help keep you motivated and remind you of what you are capable of.

3. Common Weight Loss Mistakes to Avoid

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They don’t do things they enjoy! They tend to hop on trends and do what other people are doing which causes them to quit. Another thing that gets in the way is the desire for a quick fix! Sustainable change takes time and consistency. Most importantly they aren’t tapping into their WHY! This is what is going to get you out of bed when you don’t feel like doing it. If you can vividly paint a picture of why you are setting yourself up for success.

Related: Best Exercises For Ozempic, Wegovy and Other GLP-1 Medicine

4. Conquer Your Fears

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I recall when I started taking classes I would always go to the back of the class in fear of doing the moves wrong. I also wore baggy clothes for fear of being judged. As my physical body got stronger so did my mental strength and mindset. I started to care less about what people thought and moved from the back of the class to the front. I was less concerned about what people thought and more concerned about showing up for myself.

💪🔥Body Booster: Write down your accomplishments! Having a journal will help keep you motivated and remind you of what you are capable of.

Nadia Murdock is a Certified Fitness Instructor at Garage Gym Reviews.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. 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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20 Things to Avoid While on Ozempic
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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.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Sophie van Oostenbrugg gainsbybrains
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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 get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.