Skip to content
Fitness & Workouts
✓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.

She Walked With a 12-Pound Vest for 30 Days and Learned These 10 Things

Learn the right way to start weighted vest walking for better results.

Christopher Roback
By Christopher RobackDec 04, 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
FACT CHECKED BY Alek Korab
Chalene_Johnson2
chalenejohnson/Instagram
Christopher Roback
By Christopher RobackDec 04, 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
FACT CHECKED BY Alek Korab
Fitness & Workouts

You've probably tried various workout routines, hoping to find something that's both effective and sustainable. What if there was a simple way to supercharge your daily walks and improve bone density at the same time? Fitness expert Chalene Johnson has been helping women over 45 optimize their health and fitness, particularly during perimenopause. With over 800,000 Instagram followers, she recently conducted a 30-day weighted vest experiment and discovered some surprising benefits – and important mistakes to avoid. Read on to learn how to properly incorporate this game-changing fitness tool into your routine.

Why Consider a Weighted Vest?

"There are so many well-researched and substantiated reasons why walking with a weighted vest is one of the absolute best things you can do for your health," Johnson explains in her post. She initially started using a weighted vest to improve bone density after being diagnosed with osteopenia. "When I first started looking at wearing a weighted vest, it was because I was trying to improve my bone density at age 47 or 48," she shares.

The Science-Backed Benefits

"Studies show it dramatically improves bone density just wearing a weighted vest," Johnson notes. "Women who were postmenopausal wore a weighted vest three times a week doing a very short duration workout, and the study concluded a dramatic increase in bone mineral density." Beyond bone health, she adds, "Studies also show that wearing a weighted vest, even just as little as three times per week, can improve your VO2 max, balance, and joint stability."

Choose the Right Weight for Your Fitness Level

"One of the biggest mistakes I made was buying a 30-pound vest right away," Johnson admits. She recommends starting with an 8-pound vest for most people. Those with a weaker core might begin with 5 pounds, while stronger individuals could handle 12 pounds. "I think it depends less on your weight and height and more upon your strength, your core strength, and what's comfortable for you," she explains.

Find Your Perfect Fit

"The way that it fits you makes a really big difference," Johnson explains. She tried several vests before finding the right one. "Some people find that the vest felt too tight across the shoulders or it's not long enough in the back, and so it really does depend on your size," she notes. Finding the right fit is crucial for comfort and proper posture.

But What If I'm Already Carrying Extra Weight?

Johnson addresses a common concern: "A lot of people wonder if you really need a weighted vest if you're already carrying around extra weight." Her research revealed encouraging news: "Wearing a weighted vest can speed up the weight loss process, and studies show that it helps to prevent sarcopenia, which is the loss of muscle."

Start Slowly and Build Up

During her first week, Johnson only wore the vest around the house. "I wanted to get it off as quickly as possible," she recalls. "By week two, I started wearing it on a walk." Her advice? "Just wear it for 10 or 15 minutes inside your house until you start to get used to it, and then wear it for a little bit longer."

Incorporate It Into Daily Activities

"If you are a woman who's getting ready in the morning, just put it on over your robe or while you're putting on your makeup," Johnson suggests. She found success wearing it during everyday tasks: "I would wear it while I'm walking through the house, running errands, brushing my teeth, maybe doing research, standing up at my working desk."

Don't Rush Your Long Walks

"I don't enjoy doing a long walk with it yet, but I'm working up to that," Johnson shares. She found a creative solution: "What I'm doing right now is kind of backtracking and working my way up to that. I will do a long walk in the morning, usually an hour... and then a couple of times a week when my husband and I take a leisurely walk after dinner, we both put on our weighted vests, and we walk slower."

Unexpected Benefits

"I feel like the vest pulls my shoulders back to improve my posture," Johnson reports. "Then it started to feel like a hug. I started finding myself thinking about like, 'Oh, I want to put my vest on.'" She noticed similar benefits for her husband, noting improved posture and increased calorie burn.

Care for Your Vest Properly

Johnson recommends choosing a black vest since they show less sweat and wear. "When it gets really gross and sweaty, I just stick it in my shower and put some soap on it and let it air dry," she notes. She also appreciates practical features: "I really like that they have these reflective straps on them... and this one also has a kind of cool little pouch in the back, which allows you to put a key or maybe even your cell phone."​​​​​​​​​​​​​​​​ And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

news

More For You

Fitness & Workouts

She Walked With a 12-Pound Vest for 30 Days and Learned These 10 Things

Chalene_Johnson2
chalenejohnson/Instagram
Christopher Roback
By Christopher RobackDec 04, 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
FACT CHECKED BY Alek Korab
✓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.

You've probably tried various workout routines, hoping to find something that's both effective and sustainable. What if there was a simple way to supercharge your daily walks and improve bone density at the same time? Fitness expert Chalene Johnson has been helping women over 45 optimize their health and fitness, particularly during perimenopause. With over 800,000 Instagram followers, she recently conducted a 30-day weighted vest experiment and discovered some surprising benefits – and important mistakes to avoid. Read on to learn how to properly incorporate this game-changing fitness tool into your routine.

Why Consider a Weighted Vest?

"There are so many well-researched and substantiated reasons why walking with a weighted vest is one of the absolute best things you can do for your health," Johnson explains in her post. She initially started using a weighted vest to improve bone density after being diagnosed with osteopenia. "When I first started looking at wearing a weighted vest, it was because I was trying to improve my bone density at age 47 or 48," she shares.

The Science-Backed Benefits

"Studies show it dramatically improves bone density just wearing a weighted vest," Johnson notes. "Women who were postmenopausal wore a weighted vest three times a week doing a very short duration workout, and the study concluded a dramatic increase in bone mineral density." Beyond bone health, she adds, "Studies also show that wearing a weighted vest, even just as little as three times per week, can improve your VO2 max, balance, and joint stability."

Choose the Right Weight for Your Fitness Level

"One of the biggest mistakes I made was buying a 30-pound vest right away," Johnson admits. She recommends starting with an 8-pound vest for most people. Those with a weaker core might begin with 5 pounds, while stronger individuals could handle 12 pounds. "I think it depends less on your weight and height and more upon your strength, your core strength, and what's comfortable for you," she explains.

Find Your Perfect Fit

"The way that it fits you makes a really big difference," Johnson explains. She tried several vests before finding the right one. "Some people find that the vest felt too tight across the shoulders or it's not long enough in the back, and so it really does depend on your size," she notes. Finding the right fit is crucial for comfort and proper posture.

But What If I'm Already Carrying Extra Weight?

Johnson addresses a common concern: "A lot of people wonder if you really need a weighted vest if you're already carrying around extra weight." Her research revealed encouraging news: "Wearing a weighted vest can speed up the weight loss process, and studies show that it helps to prevent sarcopenia, which is the loss of muscle."

Start Slowly and Build Up

During her first week, Johnson only wore the vest around the house. "I wanted to get it off as quickly as possible," she recalls. "By week two, I started wearing it on a walk." Her advice? "Just wear it for 10 or 15 minutes inside your house until you start to get used to it, and then wear it for a little bit longer."

Incorporate It Into Daily Activities

"If you are a woman who's getting ready in the morning, just put it on over your robe or while you're putting on your makeup," Johnson suggests. She found success wearing it during everyday tasks: "I would wear it while I'm walking through the house, running errands, brushing my teeth, maybe doing research, standing up at my working desk."

Don't Rush Your Long Walks

"I don't enjoy doing a long walk with it yet, but I'm working up to that," Johnson shares. She found a creative solution: "What I'm doing right now is kind of backtracking and working my way up to that. I will do a long walk in the morning, usually an hour... and then a couple of times a week when my husband and I take a leisurely walk after dinner, we both put on our weighted vests, and we walk slower."

Unexpected Benefits

"I feel like the vest pulls my shoulders back to improve my posture," Johnson reports. "Then it started to feel like a hug. I started finding myself thinking about like, 'Oh, I want to put my vest on.'" She noticed similar benefits for her husband, noting improved posture and increased calorie burn.

Care for Your Vest Properly

Johnson recommends choosing a black vest since they show less sweat and wear. "When it gets really gross and sweaty, I just stick it in my shower and put some soap on it and let it air dry," she notes. She also appreciates practical features: "I really like that they have these reflective straps on them... and this one also has a kind of cool little pouch in the back, which allows you to put a key or maybe even your cell phone."​​​​​​​​​​​​​​​​ And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

She Walked 10,000 Steps Every Day for a Month, and Here Is What Happened

Ariel_Jade_ThatAwkwardMom16
Copyright That Awkward Mom/YouTube
Leah Groth
By Leah GrothOct 24, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

Do you ever wonder what would happen if you hit your daily step goal? Ariel (@ThatAwkwardMom) is a social media influencer who regularly shares about everything from mom hacks to losing weight. In one recent viral video, she revealed what happened when she set a step goal and stuck with it. “In this video today, I'm gonna tell you the four things that have changed during this time of walking, 10,000 steps a day, and the ten things that I learned,” she says.

She Walked 10,000 Steps Every Day for a Month Without Dieting

“I walked 10,000 steps every day for a month. I did it without dieting. I ate whatever I wanted whenever I wanted. I did it without any exercise. Well, besides the walking, of course, if you count that as exercise, and I did it with a toddler by my side all the time,” she says in the post.

She Did It for Her Health

“Why did I choose to do this? Well, because whenever I went up the stairs, I panted like a wildebeest with asthma being chased by a lion,” she says. “My stomach looked like I was four months pregnant.”

It Wasn’t Easy

“Nevertheless, I needed to make a change. And this seems like an easy one. Well, easy it was not,” she admits. “First of all, I know you guys all want to know if I lost weight or not. And the answer is yes, I did. My starting weight was 144 pounds, and I am five foot four.”

First Change That Happened: Her Sleep Improved

“So the first thing that changed is I started sleeping like a baby,” she reveals. “At first, my sleep was compromised because I wouldn't get my steps in in time. So I'd have to walk in circles at 10 o'clock at night, and so I wouldn't get to sleep till later. She cites research that exercise “will also keep you up less often at night” and “boosts the effect of natural sleep hormones such as melatonin. The downside to this is I started hitting this snooze button a lot more than I used to, but totally worth it, right? Who doesn't love sleep except elephants? Did you know they only sleep two hours a day?”

RELATED: She Did Cardio Every Day for 30 Days and Her Doctor Was Shocked by the Results

Second Change That Happened: Her Hunger Decreased

“The second thing that changed is that I was surprisingly less hungry and less likely to reach for sugary foods,” she says. “I am a sugar addict. It all started 10 years ago when I started working at an ice cream shop, and it all went down from there. Well, I'm just shocked by how much walking suppresses my appetite for the things I normally crave,” she said. “Instead, I found myself eating lunch and then not having this dire need to have chocolate after, which is very unusual. I still did enjoy Reese's and ice cream and sugary cereal, but the cravings for it definitely decreased.” She cites scientific evidence finding that “aerobic exercise such as walking has a larger impact on suppressing appetite than non-aerobic exercise such as weightlifting. In addition, walking may help your body to better process appetite hormones, allowing you to feel less hungry throughout the day and to feel fuller sooner when eating,” she says.

Third Change That Happened: She Felt More Energized

“The third thing that changed is that walking made me feel more energized throughout the day, which really surprised me because I figured it would take my energy away, and I would go for a walk and then I would be on the couch the remainder of the day eating a bowl of marshmallows, but instead walking made me activate my inner ticker,” she says. “I was actually able to get more done each day. I mean, the first few days were harder because my body was in shock from the sudden movement that it was not used to.”

Fourth Change That Happened: She Lost Weight

“The fourth thing that changed is I lost weight,” she continues. “I was really worried because I didn't feel like I was losing weight. I mean, I still had to suck in to put my pants on, and I was still eating ice cream and potato chips. So, boy, was I surprised when I stepped on the scale. One month later, I lost three pounds. But what's even more surprising are these pictures. I look like I went from four months pregnant to two months pregnant, and I'm not pregnant at all, for those of you wondering. But I did have a baby, which makes it difficult to get rid of this flab right here. So, but I'm not sure if any amount of walking could get rid of that.”

RELATED: 7 Fat Loss Mistakes Women Over 40 Need to Stop Making Right Now

Here Are the 10 Things She Learned From Doing the Challenge

She then moves on to the ten things that she learned by doing this challenge. “I'm just gonna rattle them off one by one. Walking in circles around your house is not fun, so get outside yet it does get the job done. Walking around in circles at night will annoy the people you live with. Dancing is a good way to get steps in. Grocery shopping does not give you as many steps as you think it would. Dishes don't benefit me at all in the walking department, but you still gotta do them. Walking with other people is nice, and it makes the experience a lot less painful. I wish I had a dog. I wish I had a babysitter so I could walk without a stubborn toddler. I wish I had Oreos and a glass of milk because that sounds freaking amazing. I'm so hungry because I stopped walking. And you should always set Google reminders to remind you to put your watch on in the morning.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

She Walked 30 Days With a Weighted Vest and Learned 5 Critical Mistakes

Chalene_Johnson2
chalenejohnson/Instagram
Christopher Roback
By Christopher RobackDec 19, 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.

When health and fitness expertChalene Johnson discovered she had early-stage bone density issues at 47, she turned to weighted vest walking for a solution. But what started as a bone health experiment turned into a journey of unexpected discoveries. After 30 days of testing different approaches, she identified crucial mistakes that could make or break your weighted vest walking routine. Her insights, combined with scientific research, reveal exactly what you need to know before starting this increasingly popular fitness trend.

Mistake 1: Starting Too Heavy

"My first mistake was buying a 30-pound vest because I thought I had a strong core," Chalene admits in her post. "I almost threw my shoulder out, trying to get it on." She learned that weight selection depends more on core strength and comfort than body size. "I think it depends less on your weight and your height and more upon your strength, your core strength, and what's comfortable for you," she says. Most people should start with an 8-pound vest, while those with weaker cores might begin with 5 pounds.

Mistake 2: Rushing Into Long Walks

"The first week that I started wearing it, I noticed that it felt super heavy," Chalene recalls. "I wanted to get it off me as quickly as possible." Instead of immediately taking long walks, she discovered a better approach: "I just wore it around the house and kept checking if 30 minutes had passed." This gradual introduction proved crucial for success.

RELATED:Mom Loses 35 Pounds in 6 Months Using 5 Natural Methods to Lower Cortisol

Mistake 3: Choosing the Wrong Vest Style

"The way that it fits makes a really big difference," Chalene emphasizes. She tried multiple styles before finding the right one. "There are vests that go around your shoulders and buckle across your chest and others where the weighted part is in the middle of your chest." She warns against chest-weighted designs: "I don't find those very comfortable. I think a man made that vest." The key is finding a style that allows proper posture and comfortable movement.

RELATED:She Broke Up with These 5 Bad Habits at 46 and Lost 10 Pounds in 2 Months

Mistake 4: Inconsistent Progression

"By week three, I realized, hey, maybe I just wear this around the house and just try to extend it by maybe 10 minutes each time I wear it," Chalene explains. She found success by wearing it three to four times weekly during everyday activities: "brushing my teeth, maybe doing research, standing up at my working desk." This consistent, gradual approach helped her body adapt properly.

Mistake 5: Ignoring Your Body's Signals

"When my husband and I take a leisurely walk after dinner, we both put on our weighted vests, and we walk slower, which is more enjoyable," Chalene shares. She learned to adjust her expectations and listen to her body. Instead of forcing long walks immediately, she found success in shorter, more frequent sessions. "I feel like the vest pulls my shoulders back, so it improves my posture," she notes, highlighting the importance of paying attention to how your body responds.

The Science Behind the Benefits

Research strongly supports the benefits of weighted vest walking. Studies published in Osteoporosis International show it can significantly improve bone density, particularly in the hips and spine. The Medicine & Science in Sports & Exercise journal found that adding a vest increases calorie burn by 10-15% while maintaining a comfortable walking pace.

Finding Your Sweet Spot

Studies suggest wearing a vest that's 10-20% of your body weight can significantly increase exercise intensity without requiring faster movement. However, as Chalene's experience shows, starting lighter is crucial. The Journal of Strength and Conditioning Research reports significant improvements in lower body strength after just 12 weeks of consistent practice.

RELATED:10 Signs You’re Burning Fat, Not Muscle

Making It a Sustainable Habit

By the end of 30 days, Chalene's perspective completely changed. "It started to feel like a hug," she says. The key to success is gradual progression and consistency. By avoiding these five critical mistakes, you can make weighted vest walking a comfortable, sustainable part of your fitness routine while maximizing its bone-strengthening and calorie-burning benefits.

As Chalene discovered, the goal isn't to challenge yourself to the point of discomfort. Instead, focus on consistent, comfortable progress that allows you to maintain this beneficial practice long-term. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

I Lost 70 Pounds in 8 Months Without Going to the Gym. Here Is How

Tarn Kaur
weightlosswithtarn/TikTok/Instagram
Leah Groth
By Leah GrothOct 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Do you want to lose weight without having to go to the gym? Tarn Kaur is an online fitness coach, social media influencer, and weight loss warrior. She often shares tips and tricks on how to slim down in a healthy and sustainable way. In a recent TikTok, she revealed that she lost an average of 10 pounds a month without having to hit the gym. “I lost 71 pounds, and I did all of this without going to the gym,” she says, going on to reveal how she did it.

Walking Is the Key to Weight Loss, She Says

@weightlosswithtarn

How I lost weight without gym!🤍 #weightlossjourney #weightlosstransformation #weightlossjourneyuk #weightlossprogress

The secret to her weight loss success? Putting on some sneakers. “My biggest tip I can give you is actually go out and get yourself walking. It sounds so simple, and it sounds like you won’t really do much, but it absolutely changed everything for me,” she said.

She Started Walking to Feel Better

“So when I was at my largest, I was always out of breath, always. My mental health wasn’t that great, and I was always fatigued and low energy. So what I decided to do, and this is where I didn’t really focus on the scales. I just wanted to feel better. I went for a walk, and that’s how everything began,” she says.

She Focused On Walking Daily to Establish a Habit

“The biggest tip I can give you is you don’t need to walk 10,000, 20,000, or 30,000 steps a day, but what you need to do is start to build that habit of movement. Whether that’s going out for 1,000 steps or you’re not even counting, but just walking every single day around the block, around your area and building that up over time,” she explained.

She Didn’t Go to the Gym Until After Her Fat Loss Stage

She went on to lose 70 pounds over an eight month period of time, “and I only started working out near the end when I wanted to tone up and my body felt quite soft per se,” she claims. “I really wanted to tone up, and that’s when I started doing home workouts again. I didn’t go to the gym during that fat loss phase.”

RELATED: 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coache

She Walked Every Day

“What I did do, though, is go for a walk every single day without fail. It didn’t need to be 10,000 steps every single day, but I made that a real key habit of mine. And once I started to really build that consistency and discipline of going out every single day, everything else stacked on top quite easily,” she explained.

It Actually Stuck

“I was someone that would never stick to anything for more than a week. I tried all of the silly diets,” she says. “And what actually stuck is just trying to make my body feel better and not focusing on what the scale said.”

She Started Walking More and More Steps

“I started off quite slow because I was so unhealthy and so overweight. I was out of breath just going around the block. That eventually progressed over months, weeks and weeks, months and months, days and days. It progressed to 10 to 12,000 steps a day, and it just became so easy. My legs were so toned even though the rest of me still needed work. My legs literally could take me anywhere, and they did.”

It Helped Her Mental Health

“It just became a real kind of need in my everyday routine to go out, not only for my body and for exercise and for endorphins, but for my mental health. During that time, I had time for myself. I put my headphones on, I completely shifted my mindset,” she says.

RELATED: I Lost 120 Pounds by Cutting Out These Common Foods I'll Never Eat Again

She Shifted Her Mindset

“I didn’t see it as ‘Oh, I need to go for a walk because I need to lose weight.’ I just changed it to ‘I want to go for a walk, I want some alone time, I wanna listen to my favorite podcast, I wanna catch up with a friend on the phone, I wanna get some fresh air.’”

The Biggest Takeaway? Start Slow and Be Consistent

“Honestly, it sounds so simple, but the most important thing is you need to start so slowly and so easily on this journey that you feel like you’re not doing anything. That’s what I felt like, and it changed everything. I am now in the best shape of my life. I feel great mentally and physically, and honestly, just take that first step. That literal first step, be consistent with it,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

This Woman Lost 6 Pounds in a Month by Wearing a Weighted Vest

Erin_Girouard_erinjgirouard1
Copyright erinjgirouard/Instagram
Leah Groth
By Leah GrothDec 03, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you thinking about adding a weighted vest to your walks? Erin Girouard is a mom and weight loss warrior who lost 75 pounds and helps other women do the same. She regularly shares her tips and tricks on how to burn fat in a natural and sustainable way. In a new post, she details her experience wearing a weighted vest. “35 days ago, I bought a weighted vest and started walking every morning…I was not expecting what happened next,” she writes in an Instagram video of herself walking. In the post, she reveals that she dropped pounds fast. “I lost 6 lbs,” she says, going on to reveal the other benefits of walking daily with a weighted vest.

She Had Been in a Weight Plateau for Months

“I had been on a plateau for months. No matter what I ate or how much I worked out, I just couldn’t break through it,” she writes in the post. “I was on a call with some fabulous women talking about managing symptoms of perimenopause, and they suggested making walking a daily non-negotiable, but like so many of us do, I told myself I definitely didn’t have time.”

When She Started Walking, She Lost Weight Fast

“Except…I did have time, and once I made it a priority, it very quickly became the best and most peaceful part of my day. I scheduled it, and before I knew it, I was back to feeling my best and six pounds lighter on the scale. This was all in the same month I learned to make sourdough and ate my weight in bread, so I know it was the walking that did the trick,” she says.

It Also Improved Her Mental Health

It wasn’t just weight loss that she experienced as a result of her walks. “I also learned that spending time in nature every single morning does WONDERS on my mental health. I come back feeling energized, focused, and more able to take on my day,” she writes.

And, It Improved Her Spirituality

It also helped her mind in other ways. “I learned that some of my best thinking is done on that one-hour walk and have had emotional, professional, and spiritual breakthroughs on the trail,” she continues in the post.

RELATED: 6 Things Coach Quit Doing to Lose 50 Pounds

She Broke Through Negative Thoughts

It also helped her process a lot of things she was struggling with. “I learned that even though I’ve been on my health journey for four years, I still struggle with overcoming the negative thoughts and beliefs I create in my head. Sometimes, when you feel resistant to something, you just have to take ACTION to get the motivation you’re looking for. (The podcasts I listen to on my walk help with this),” she says.

And, It Taught Her the Importance of Evolving

It also taught her that sometimes you need to evolve your approach to health and wellness. “I learned that sometimes, it is necessary to make changes in your routine to see the results you want. As we age, what once worked might not work anymore, and that doesn’t mean we’re broken. It just means it’s time to switch it up,” she says.

Remember That Things Can Change at Any Moment

In another post, she revealed more details about her weight loss journey and how it was jump-started. “One early morning in my basement, I asked God to show me the way back to my energy, my purpose, and my happiness. That morning, I heard a voice as clear as day that said, ‘start sharing the food that changed your life,’ and with one recipe, my little corner of the internet exploded with thousands of incredible women joining me to feel more inspired in their nutrition,” she writes. “Sharing the things I’ve done to lose 75 lbs and change my relationship with food has brought me back to life. And taught me so so many lessons in the process.” Her first tip? “If you told me I’d be ending the year feeling joy, I would have said no chance. Remember that if you’re in a dark place right now. It can change at any moment,” she says.

Help Others

She also recommends helping others to get out of their own way. “The fastest way out of feeling stuck is service to others. Waking up every day and intentionally seeking ways to be a light for others has healed me,” she says.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

And, Grief Is Temporary

She also discusses the grief she experienced after losing her father. “If you’re walking through grief, there will be brighter days ahead. It won’t always feel like you are swallowed by it. I promise,” she says.

Listen to Guiding Voices

Finally, let God guide you. “Listen to the whispers. Maybe you aren’t a believer in God, but you still have a guiding voice that urges you toward your path. This voice knows the way to reach your most authentic life. Trust it. When you’ve silenced it for so long, it stops being as loud. But it’s always there,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Steps She Took to Drop Fat After 40

Shauna Theresa shaunatheresa
Copyright shaunatheresa/Instagram
Leah Groth
By Leah GrothFeb 11, 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 over 40, and the same tactics you used to burn fat when you were younger suddenly aren’t working anymore? Shauna Theresa is a women’s fitness and nutrition coach who helps women over 40 “boost metabolism, build strong, sculpted bodies and lose fat for life” using her STRONG method. In a new post, she reveals how she had to adapt her fat loss approach as she got older. “Fat loss was easier in my 40s after I did this,” she writes.

Getting Into a Calorie Deficit and Staying There Didn’t Work Anymore

“A BIG mistake I made for years, and see many women make, is we start eating in a calorie deficit and STAY there,” she reveals. “The big problem with that is your body will eventually adapt to that lower calorie intake.”

It Down Regulate Metabolism

“This means it will down regulate metabolism, making fat loss HARDER and gaining fat EASIER,” she says. “Not to mention, building muscle while in a deficit is NOT easy, which is why maintenance phases are a critical part of creating that ‘toned’ look!”

A Maintenance Phase Is Key

“Without a plan for your dieting phase, especially a starting or exit strategy, you won’t get the results you want. I’ve been there. But here is how I lost fat at age 40, kept it off and maintain it without living on a diet! (Ps. This is how I help clients!)” she writes, heading into the four steps she took.

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

Step 1: Prime Your Body for Fat Loss

The first step? “Before starting a fat loss phase I primed my body to lose fat by taking a break from dieting,” she reveals. This helped “up-regulate metabolism” and ensured her “body was not in a stressed state.”

Step 2: Time You Fat Loss Phases

Step two? “Fat loss phases were timed, with breaks as needed,” she writes. They also “included prioritizing protein and heavy weight lifting (this sends a signal to the body to preserve muscle and burn fat),” she says.

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

Step 3: Reverse Diet

The third step may surprise you. “Fat loss phases ended with a reverse diet,” she reveals. This “strategically and slowly increased calories allowing my body to adjust and adapt to a higher calorie amount without gaining fat. (A step most miss.)” she adds.

Step 4: Maintenance Phases

The last step? “My maintenance phases were times I took advantage of more calories,” she reveals. She added that she “put them to use to build more muscle, maybe even eating slightly over with calories with the intention of adding muscle, creating a more ‘toned’ look and improving metabolism.”

You Can Maintain Weight Loss Without Dieting Forever

“This application of steps has helped me lose fat, build muscle, and maintain results while avoiding being stuck in low calorie land! You are NOT meant to live in a deficit. It should be a temporary means to an end. A step in the process,” she adds at the end of her post. “Your plan should include times when you are eating MORE so you can prevent metabolic slow down and crashing hormones. It is possible for you to maintain your weight loss without ‘dieting’ forever. Promise!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

10 Ways to Lose 15 Lbs in 6 Months by Walking

Kelsey_Rose14
Copyright thekelseyrose_/Instagram
Leah Groth
By Leah GrothFeb 10, 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.

Unless you live under a rock, you are well aware that walking is one of the best workouts for losing weight and maintaining your overall health. However, getting the recommended steps to lose weight and burn fat can be difficult, especially if you have a job. Kelsey Rose is a fitness trainer and social media influencer with hundreds of thousands of followers. In a new post, she issues a “PSA” about walking, explaining that “the #1 tool for FAT LOSS for women is literally free!!” According to Kelsey, if you have a “sedentary” job where you only get in 2,500 steps a day, adding a 30-minute walk before and after work will help you burn an additional 260 calories a day, which could help you lose 10 to 15 pounds in 6 months if paired with an 80/20 diet. “10 other hot tips for hitting those daily steps when working a 9-5,” she writes.

1. Turn Your Morning Routine into Movement

Per Kelsey, the first thing you should do is incorporate walking into your morning routine. “Instead of scrolling or lingering over coffee, use 10-15 minutes in the morning to pace around your home, stretch, or go for a quick walk. I wake up in the morning and go outside first thing!” she writes.

2. Take Active Commutes

Turn your commute into a workout, Kelsey encourages. “If possible, walk or bike to work. If you drive, park farther away or get off public transport a stop early to squeeze in extra steps,” she says.

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

3. Walk During Meetings

Try and get your steps in while you work by multitasking, Kelsey suggests. “Turn phone calls or virtual meetings into walking meetings. Pop in your headphones and take your call while pacing or walking outside,” she says.

4. Use the Stairs

Turn your office stairwell into a StairMaster, suggests the trainer. “Ditch the elevator! Take the stairs whenever you can to sneak in extra movement,” she writes.

5. Set Hourly Step Goals

Set hourly goals instead of a daily goal to get your body moving. “Set a timer to remind yourself to get up every hour. Walk around the office or do a quick lap at home if you’re working remotely,” says Kelsey.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

6. Take Your Lunch Break Outside

Use your lunch break as an opportunity to get fresh air plus exercise. “Go for a brisk walk after eating. It’s a great way to recharge while adding steps to your day,” she says.

7. Use a Smaller Water Bottle

While most experts recommend using large water bottles, a smaller one may help you stay more active. “A smaller bottle means more trips to refill it. Plus, staying hydrated keeps your energy up!” she writes.

8. Walk During Breaks

If you take breaks throughout the work day, use them as an opportunity to take mini walks. “Instead of scrolling on your phone, take a 5-10 minute stroll during your morning or afternoon breaks,” Kelsey writes.

9. Make Errands Active

Multitasking during errands can help you get even more activity in. “Walk to grab coffee, pick up lunch, or drop off documents. Even small tasks can help you rack up steps,” suggests Kelsey.

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

10. End Your Day with a Walk

Finally, use the end of the day as a time to reflect and get a workout in. “Wind down after work with a 20-30 minute evening walk. It’s a relaxing way to hit your step goals and clear your mind,” says Kelsey. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

She Lost 15 Lbs by Doing These 4 Things

Molly Corcoran mollycorcoran.fit
Copyright mollycorcoran.fit/Instagram
Leah Groth
By Leah GrothFeb 10, 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 frustrated that the same weight loss tactics you used in her thirties are failing to work in your forties? It may be time to change your approach. Molly Corcoran is a weight loss warrior and coach who lost a total of 20 pounds after she turned 40. Now, she helps “35+ busy moms optimize their metabolism, build muscle, lose belly fat & find confidence again in peri/menopause,” she writes in her Instagram bio. In a new post, she reveals three core habits at the center of her weight loss. “I stopped eating clean, ditched the orange theory classes over 40,” she writes, revealing her secret.

High-Intensity Workouts Were Impacting Her Hormones

According to Molly, high-intensity cardio workouts that worked for her when she was younger were not helping her lose weight. “The truth is ladies, the constant cardio workouts Like orange theory did a number to my hormones in peri/menopause,” she writes.

Eating “Clean” Was Also Working Against Her

Another thing that stopped working? “Paired that with trying to eat ‘clean’ so I called it for most of my life. There is no such thing as clean eating and if you’re still trying to eat clean in your 40s+ that’s exactly why you can’t lose the weight,” she continued.

She Made Three Changes

“When it all changed for me was when I left the intense cardio/weight classes and finally got control of my eating habits. Here are the 3 things I focused on that drive results,” she says.

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

She Started Tracking Protein and Calories

“I started tracking my protein and calories in @myfitness pal to educate myself on portions and got good at consistently hitting 140-150g protein daily. Also, eating carbs at every meal and getting a calorie deficit goal that was manageable so I stay consistent,” she said.

She Swapped Group Fitness for Progressive Overload Strength Training

“I left group x classes for good and started to shift my focus to progressive overload strength training. 3-4 strength days a week tracking how much I lifted, set, and allowed rest between sets to push in my lifts,” she writes. “Wanna change your body, leave the random workouts with cardio mixed in because that’s not strength training.”

She Started Walking

And third, she started moving more in general. “I started to monitor my daily movement outside of my workouts, focused on hitting 10k steps, and still do to this day 5 years later,” she writes.

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

She Got Serious About Nutrition

She also worked on her nutrition. “Bonus: I got serious about educating myself on adding more to my plate by adding more fruits and veggies to my plate, pairing that with healthy fat, and protein was how I lost the most weight.”

You Need to “Unlearn Everything You Thought Would Work"

“If you finally want to see results in your 40s on up, you need to unlearn everything you thought would work. Have a plan for both nutrition and exercise. I can assure you that the results will come when you get serious about what you put in your mouth!” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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