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Fitness & Workouts

Trainer Reveals How His Clients “Effortlessly” Lose 22 Pounds With These 3 Walking Rules

One expert reveals the diet and exercise combination that melts fat fast

Leah Groth
By Leah GrothDec 04, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Sunil_Shetty1
Copyright profoundly_m3/Instagram
Leah Groth
By Leah GrothDec 04, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Fitness & Workouts

Are you struggling to lose weight? Sunil Shetty is a fat-loss and fitness trainer who uses his platform on social media to help people transform their bodies. He regularly shares his strategies for burning fat and losing weight sustainably. In a new post, he reveals the no-fail formula for losing over 20 pounds fast. “The secret weapon to lose 10 kg (22 pounds) fat effortlessly,” he writes on the video.

Choose Sustainable and Easy to Complete Diets and Workouts

“The most effective and fastest way to lose body fat is doing something that’s sustainable and is easier for you to complete on a day-to-day basis,” he says. He explains that his method is a combination of diet and exercise.

Do This Walking Workout

Inspired woman in nature with hands up, sunset, beautiful sky, natural backgroundShutterstock

In terms of workout, he recommends a walking workout. “Start doing this workout post strength training or just as a whole for at least 3 times a week,” he says.

📌5 minutes of incline walk

Speed 2.8

Incline 6.0

📌5 minutes of incline walk

Speed 3.0

Incline 7.0

📌10 minutes of incline walk

Speed 3.2

Incline 8.0

Stay in a Calorie Deficit 80 Percent of Your Days

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

“For the diet, Know that you can never compensate for a bad diet with extra work. It's just going to get you to overtrain and cause more problems than results,” she says. “Make sure you have a calorie deficit for 80 percent of your days,” he says, recommending starting with a 400-500 calorie deficit “if you are a beginner and go as your body allows.”

Hydrate

Portrait of woman taking break from joggingShutterstock

Hydration is also key, he explains. “Consume 3 Liters water minimum,” he recommends. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

Base Your Diet Around Veggies, Protein, and Healthy Fats

Composition with assorted organic vegetables and fruits.Shutterstock

And, make sure your diet is balanced. “Eat more Vegetables, Protein and healthy fats. Yes Healthy Fats!!!!” he writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Recommends Fasting: 16/8 Method

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

In another post he discusses fasting methods for weight loss, starting with the 16/8 Method.

Who Should Do It: “Beginners, busy individuals, and those seeking fat loss with steady energy,” he writes.

Why: “Easy to follow, fits into most lifestyles, and provides ample eating and fasting windows,” he says.

How to Do It: “Fast for 16 hours, eat within an 8-hour window (e.g., 12 PM to 8 PM). Break your fast with a balanced meal containing protein, fiber, and healthy fats. Avoid overeating during the eating window,” he explains.

5:2 Diet

Caprese Italian or Mediterranean salad. Tomato mozzarella basil leaves black olives and olive oil on wooden table.Shutterstock

He moves on to the 5:2 diet.

Who Should Do It: “Those who prefer fewer restrictions on most days.”

Why: “Reduces weekly calorie intake while allowing flexibility on normal eating days.”

How to Do It: “Eat normally for 5 days a week and consume 500-600 calories on 2 non-consecutive fasting days. Focus on nutrient-dense foods like soups, salads, and lean proteins on fasting days.”

Eat-Stop-Eat

black drip coffee in glass cup, Barista making drip coffee by pouring spills hot water on coffee bean. Barista serve holding cup of hot black coffee or americano for serve on wooden table cafe shopShutterstock

Next, he talks about the Eat-Stop-Eat, or 24-hour fast.

Who Should Do It: “Experienced fasters or those looking for quick results.”

Why: “Helps with insulin sensitivity and promotes autophagy.”

How to Do It: “Choose one or two non-consecutive days per week to fast for 24 hours (e.g., from dinner to dinner). Stay hydrated with water, herbal teas, or black coffee, and resume eating with a small, light meal.”

Alternate Day Fasting

Intermittent,Fasting,Hungry,dietShutterstock

The last method he discusses is alternate-day fasting.

Who Should Do It: “People with significant weight loss goals and experience in fasting.”

Why: “Alternating feast and fast days can create a significant calorie deficit.”

How to Do It: “Eat normally one day, then consume 500-600 calories the next. Ensure fast days are nutrient-dense and low in sugar to maintain energy.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

More For You

Fitness & Workouts

Trainer Reveals How His Clients “Effortlessly” Lose 22 Pounds With These 3 Walking Rules

Sunil_Shetty1
Copyright profoundly_m3/Instagram
Leah Groth
By Leah GrothDec 04, 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:

Are you struggling to lose weight? Sunil Shetty is a fat-loss and fitness trainer who uses his platform on social media to help people transform their bodies. He regularly shares his strategies for burning fat and losing weight sustainably. In a new post, he reveals the no-fail formula for losing over 20 pounds fast. “The secret weapon to lose 10 kg (22 pounds) fat effortlessly,” he writes on the video.

Choose Sustainable and Easy to Complete Diets and Workouts

“The most effective and fastest way to lose body fat is doing something that’s sustainable and is easier for you to complete on a day-to-day basis,” he says. He explains that his method is a combination of diet and exercise.

Do This Walking Workout

Inspired woman in nature with hands up, sunset, beautiful sky, natural backgroundShutterstock

In terms of workout, he recommends a walking workout. “Start doing this workout post strength training or just as a whole for at least 3 times a week,” he says.

📌5 minutes of incline walk

Speed 2.8

Incline 6.0

📌5 minutes of incline walk

Speed 3.0

Incline 7.0

📌10 minutes of incline walk

Speed 3.2

Incline 8.0

Stay in a Calorie Deficit 80 Percent of Your Days

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

“For the diet, Know that you can never compensate for a bad diet with extra work. It's just going to get you to overtrain and cause more problems than results,” she says. “Make sure you have a calorie deficit for 80 percent of your days,” he says, recommending starting with a 400-500 calorie deficit “if you are a beginner and go as your body allows.”

Hydrate

Portrait of woman taking break from joggingShutterstock

Hydration is also key, he explains. “Consume 3 Liters water minimum,” he recommends. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

Base Your Diet Around Veggies, Protein, and Healthy Fats

Composition with assorted organic vegetables and fruits.Shutterstock

And, make sure your diet is balanced. “Eat more Vegetables, Protein and healthy fats. Yes Healthy Fats!!!!” he writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Recommends Fasting: 16/8 Method

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

In another post he discusses fasting methods for weight loss, starting with the 16/8 Method.

Who Should Do It: “Beginners, busy individuals, and those seeking fat loss with steady energy,” he writes.

Why: “Easy to follow, fits into most lifestyles, and provides ample eating and fasting windows,” he says.

How to Do It: “Fast for 16 hours, eat within an 8-hour window (e.g., 12 PM to 8 PM). Break your fast with a balanced meal containing protein, fiber, and healthy fats. Avoid overeating during the eating window,” he explains.

5:2 Diet

Caprese Italian or Mediterranean salad. Tomato mozzarella basil leaves black olives and olive oil on wooden table.Shutterstock

He moves on to the 5:2 diet.

Who Should Do It: “Those who prefer fewer restrictions on most days.”

Why: “Reduces weekly calorie intake while allowing flexibility on normal eating days.”

How to Do It: “Eat normally for 5 days a week and consume 500-600 calories on 2 non-consecutive fasting days. Focus on nutrient-dense foods like soups, salads, and lean proteins on fasting days.”

Eat-Stop-Eat

black drip coffee in glass cup, Barista making drip coffee by pouring spills hot water on coffee bean. Barista serve holding cup of hot black coffee or americano for serve on wooden table cafe shopShutterstock

Next, he talks about the Eat-Stop-Eat, or 24-hour fast.

Who Should Do It: “Experienced fasters or those looking for quick results.”

Why: “Helps with insulin sensitivity and promotes autophagy.”

How to Do It: “Choose one or two non-consecutive days per week to fast for 24 hours (e.g., from dinner to dinner). Stay hydrated with water, herbal teas, or black coffee, and resume eating with a small, light meal.”

Alternate Day Fasting

Intermittent,Fasting,Hungry,dietShutterstock

The last method he discusses is alternate-day fasting.

Who Should Do It: “People with significant weight loss goals and experience in fasting.”

Why: “Alternating feast and fast days can create a significant calorie deficit.”

How to Do It: “Eat normally one day, then consume 500-600 calories the next. Ensure fast days are nutrient-dense and low in sugar to maintain energy.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

Trainer Lost 10 Lbs with These 8 Easy Tips

Monica lifestylewithmon
Copyright lifestylewithmon/Instagram
Leah Groth
By Leah GrothFeb 09, 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
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✓Evidence-Based

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

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

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

Do you want to lose weight but aren’t exactly sure what to do? One expert who lost 10 pounds has some tips to get you started. Monica is a registered nurse and MASM CPT certified personal trainer who shares her body transformation on social media. In a few recent posts, she reveals the simple tips that helped her to achieve her fat loss goals and transform her body.

TUT Technique

The first tip is incorporating the TUT (Time under tension) technique. “Most muscle is built during the amount of time the muscle is put under tension,” she writes. “What this means is when you slow down and control your exercises more, you will get more benefits out of them. I started noticing the biggest changes in my physique when I went down in weight, and up in time under tension. The number one thing here is to make sure your form is never compromised as that is when injury is more likely to occur.”

Rest

Her second tip is to rest. “Make sure you are allowing your body the proper amount of rest it needs to recover,” she says. “Resting does not always look like skipping the gym or not being active. You can actively rest by going on long walks, attending low impact classes like some forms of yoga or pilates and many other ways. When I stopped intensely training 6-7 days a week and cut down to 4-5 with a couple active rest days, I notice a lot more changes physically.”

Follow a Consistent Workout Split

Next, she recommends following a consistent workout split. “When I started scheduling out my days and my workouts it helped me go into the gym with a plan and leave feeling like I had accomplished what I needed to,” she said. “If you have a goal, you need a clear path on how to get to it. My workout split does change depending on my goals, but currently it consists of 2 lower body days, 1-2 upper body day, 1 heavy cardio day and 2 active rest days.”

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

Clean Up Your Diet

Her fourth tip? Clean up your diet. “Avoid heavily processed foods as much as you can,” she says, noting that there is a lot of added junk in many of the foods you think are healthy. “Be aware of what you’re putting into your body. When I started eating a diet that was more dense in whole and nutritious foods, I started noticing the biggest change in my physique. My cravings also went down significantly. It’s true what they say about your diet being 70% of the battle when it comes to losing fat and getting healthy. Trust m,e it is worth it!” she says.

LISS Cardio

In another video she reveals some other tips that helped her lose weight, starting with LISS (low-intensity stead state cardio), “the most efficient method of cardio to reduce fat,” she writes. “The idea here is that you keep your heart rate in your “fat burning zone” which is about 65%-75% of your max heart rate. I would do a 45 min brisk walk everyday or a low speed on the stair stepper for example!”

Drink Water

Hydration is another one of her tips. “Drink your water! Once I started drinking enough water I felt my false hunger cues start to go away. This is because our bodies sometimes have a hard time differentiating between hunger and thirst. Keep yourself hydrated to be more in tune with when you are actually hungry,” she writes.

Take Progress Photos

Next, take progress photos. “On days you feel like quitting and like you look the same or don’t feel much different, you can look at the pictures from where you started,” she explains. “You will see all the changes that have happened gradually over time. This will prevent you from quitting and ending up back at square one all over again.”

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

Lift Weights

Her final tip? Weight training. “But do it right! Time under tension will always beat amount of weight lifted in my person opinion,” she explains. “When you focus on time under tension (slowing down your movements and controlling them) you are putting more stress on the muscle. When you lift so heavy that you can’t slow and control your movements, momentum comes more into play and you may not be getting the max benefits of an exercise. It may also cause the movement to not target the muscles you wanted and engage surround muscles to help compensate for loading too much weight.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

The Simple Best Exercise to Lose Weight, by Fitness Trainer

alexxandra_fitt1
alexx.fitt/TikTok
Leah Groth
By Leah GrothApr 10, 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
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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.

You don’t need a fancy gym, personal trainer, or several hours a day to get into the best shape of your life. According to one expert, losing weight requires just a pair of sneakers. Online fitness trainer and coach Alexandra (@alexx.fitt) has amassed a following on TikTok and Instagram by sharing videos about how she lost 50 pounds by making a few simple tweaks to her life. In a recent Instagram video, she reveals the simple exercise that is responsible for her transformation: Walking. “10k steps a day is life-changing here’s how,” she writes in the caption.

You Can Burn a Lot of Extra Calories

alexxandra_fitt2alexx.fitt/TikTok

“I weigh around 150lbs so walking 10k steps burns an extra 300-400 calories a day without spending hours on the stair master,” says Alexandra.

It Can Be Done Anywhere, Wearing Anything

alexxandra_fitt3alexx.fitt/TikTok

You also don’t need to spend a lot on clothing or equipment. “Walking can be done anywhere you don’t have to get fancy gym clothes you can literally walk in your pjs,” she adds.

RELATED: 5 Foods to Melt Your Belly Fat Away=

It Helps Regulate Appetite

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

Walking is also good for appetite regulation, according to Alexandra. “Walking is not an extremely difficult exercise and it can help regulate your appetite hormones and reduce feelings of hunger,” she says.

It Uses “Fat as Fuel”

woman walking towards unknown placesShutterstock

Walking also uses “fat as fuel,” she says. “Since walking is low impact your body will tap into your fat storage instead of ‘eating up’ your muscles.”

Walking Plus Healthy Eating Habits Helped Her Lose Weights

Alexandra_alexx.fitt11alexxandra.fitt/Instagram

“When I lost 40lbs, the ONLY exercise I did was walk,” says Alexandra. “Gyms were shut down, so it’s all I could do. Along with cleaning up my eating habits walking is the main exercise that helped me lose weight fast!”

RELATED: 19 Arm-Toning Workouts for Women Looking to Achieve Sculpted Shoulders and Biceps

Brisk Walking Boasts Many Other Health Benefits

Abstract image of people in motion with blurred backgroundShutterstock

According to JAMA Internal Medicine, walking at a brisk pace for about 30 minutes a day offers lots of healthy benefits, including a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

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

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

Active woman using smartwatchShutterstock

Also, a 2018 study published in the journal Obesity found that walking 10,000 steps a day is great for weight loss and weight management.

💪🔥Body Booster: Set a goal to walk 10,000 steps a day for a week. At the end of the week assess how your body looks and feels.

Nutrition & Diet

I’m a Fat Loss Coach and This Is the Cardio Trick I Used to Lose 20 Pounds in 3 Months Without Running

Mahtab Ekay fitbymahtab
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothSep 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want to lose weight fast without running? Mahtab Ekay is a fat loss coach and social media influencer who lost 20 pounds in 3 months. In a recent Instagram post, she revealed her hack for losing weight fast, which doesn’t involve pounding the pavement. “The cardio trick I used to lose 20 pounds in 3 months without running,” she writes across the Instagram Reel.

You Need to Be in a Calorie Deficit

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

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

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

Walking Burns 100 Calories in 30 Minutes

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

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

Increase Your Weekly Steps

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

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

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

How to Increase Your Daily Steps

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

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

Other Benefits of Cardio

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

There Are Lots of Benefits to Walking

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

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

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

Research supports walking for weight loss. According to a 2018 study published in the journal Obesity walking 10,000 steps a day results in weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

I Lost 30 Pounds in 6 Months Just by Walking: Here's How

Jessica_itswellnessjess17
Copyright itswellnessjess/YouTube
Alek Korab
By Alek KorabOct 14, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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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.

Have you ever felt overwhelmed by complex workout routines or strict diets? Jessica, known as @itswellnessjess on social media, found a surprisingly simple solution to her weight loss journey: walking. Having lost over 70 pounds so far, Jessica's story is a testament to the power of consistent, low-impact exercise. We've also included insights from Matthew Stults-Kolehmainen, PhD, FACSM, an Exercise Physiologist at Yale New Haven Hospital. If you're seeking inspiration and practical tips to kickstart a simple exercise routine and shed some pounds, dive in now and start your journey.

Set a Daily Step Goal

Jessica emphasizes the importance of setting a daily step goal. "I have walked over 10,000 steps every single day this year," she says in her post. While 10,000 steps are her minimum, Jessica often surpasses this, hitting around 15,000 steps most days. She suggests that once you find a strategy that works for you, it becomes easier and more routine. For those feeling ambitious, Jessica recommends aiming for 15,000 steps per day.

Make Walking Enjoyable

One of Jessica's key strategies is to make walking enjoyable. "My favorite walking activity is to set up my walking pad on my standing desk and watch tiny desk performances or my favorite concert creators," she explains. By combining walking with activities she enjoys, Jessica finds that time flies by, and she's able to swap sedentary TV-watching time for active stepping time.

RELATED: I'm a Nutritionist and Here are 5 Reasons Why I Prescribe 30-Minute Walks for Weight Loss

The Importance of Enjoyable Exercise

Dr. Stults-Kolehmainen echoes Jessica's approach, stressing the importance of finding enjoyable forms of exercise. He states, "Humans naturally avoid things that hurt. That's why a lot of people don't like exercise. They learned that exercise is supposed to hurt. But we've had a whole different perspective on this and now we think exercise should be enjoyable. If you find something you find interesting, you're more likely to stick with it."

Use a Walking Pad for Convenience

Jessica invested in a walking pad, which allows her to walk indoors while multitasking. "I love to set up my walking pad on my standing desk," she says. This setup enables her to walk while working from home, watching TV, or even taking phone calls. For those without a walking pad, Jessica suggests pacing around your home during phone conversations to increase step count.

Track Your Steps

To stay accountable, Jessica recommends using a step-tracking device. "I am an Apple Watch girly," she shares, but also mentions more economical options like Fitbits or even smartphone apps like Google Fit for Android users. Tracking steps helps ensure you're meeting your daily goals and can motivate you to push further.

Understand the Math Behind Weight Loss

Jessica breaks down the math of her weight loss: "Just by adding the walking in that first month and a half, you would drop seven pounds if you didn't even really change your diet." She explains that by walking at a moderate pace for two hours a day (split into morning and evening sessions), you can burn an extra 538 calories daily. Over six weeks, this alone could lead to a loss of about 7 pounds.

RELATED: 5 Things This Health Coach Quit Doing to Beat Binge Eating and Transform Her Body

The Reality of Walking and Weight Loss

While Jessica's experience is inspiring, Dr. Stults-Kolehmainen provides a more cautious perspective. He explains, "To lose weight, you would need to double [the recommended 30 minutes of moderate to vigorous walking five days a week]." He emphasizes that while walking contributes to the 'calories out' part of the weight loss equation, it's unlikely to lead to significant weight loss on its own.

Combine Walking with Calorie Reduction

For optimal results, Jessica suggests combining increased walking with a moderate reduction in calorie intake. "We're not going on a super low calorie diet," she clarifies. Instead, she recommends reducing daily calorie intake by about 500 calories. Using her own stats as an example, Jessica calculates that this approach could lead to a loss of about 13.4 pounds in six weeks.

The Need for a Comprehensive Approach

Dr. Stults-Kolehmainen supports a more holistic approach to fitness. He states, "A comprehensive fitness program is key." However, he acknowledges the appeal of walking, noting, "a lot of patients like to focus on walking and they're successful with it because it's so simple. Just put on a pair of shoes and go outside."

Be Consistent and Patient

Jessica's success comes from consistency. "This is the first time ever that I have consistently done this," she says, referring to her daily walking routine. She emphasizes that while weight loss isn't always linear, consistent effort can lead to extended periods of steady progress. Jessica encourages others to stick with their walking routine, even on days when motivation might be low.

RELATED: 7 Tricks to Flatten Your Tummy Without Surgery According to a Plastic Surgeon

Walking is Underrated Cardio

Jessica believes that walking is often overlooked as a form of exercise. "The girls are sleeping on walking," she says. "Walking is one of the most underrated forms of cardio ever." She highlights that walking is accessible to everyone, regardless of fitness level or age.

Walking Doesn't Spike Hunger Hormones

One advantage of walking over high-intensity workouts is its effect on hunger hormones. Jessica explains, "There are studies that show that walking does not spike those hormones the way that higher intensity cardio workouts do." This can make it easier to maintain a calorie deficit and stick to your weight loss goals.

Multitask While Walking

Jessica emphasizes the versatility of walking. "You can get some stuff done while you're walking," she says. Whether it's taking work calls, catching up with friends, or watching your favorite shows, walking allows you to be productive while burning calories.

RELATED: I'm a Personal Trainer: 14 Pilates Moves That Helped My 50+ Clients Lose Weight

Start Slow and Build Up

For those just starting out, Jessica advises a gradual approach. "If you're someone who is trying to lose a significant amount of body fat, I don't think it's a good idea to dive into all this HIIT stuff, high impact," she cautions. Walking is a low-impact alternative that's easier on your joints and more sustainable in the long run.

The Power of 'Exercise Snacks'

Dr. Stults-Kolehmainen encourages starting with manageable goals, introducing the concept of 'exercise snacks'. He suggests, "If you're able to do what we call a little 'exercise snack,' let's say two to three minutes of walking, that's great. Get your exercise snack in. It's still better than nothing."

RELATED: I’m a Nutritionist and Here Are 4 Fall Comfort Foods That Can Help You Lose Weight

My 30-Pound Weight Loss Journey

Jessica's personal experience is a testament to the power of consistent walking. "I have lost so far over 30 pounds this year, and I probably would've lost a lot more if I would've cut my caloric intake down just a smidge, just about a couple hundred," she shares. Jessica emphasizes that this weight loss occurred over the first six months of her journey, demonstrating the effectiveness of her approach.

She adds, "I am still consistently on a downward trajectory and I know that I'm still on a downward trajectory. I can tell looking in my body, and it's just so exciting because this is the first time, this is the first time ever that I have consistently done like this."

Her success story provides tangible proof that a simple, sustainable walking routine combined with mindful eating can lead to significant weight loss over time. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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.

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
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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.

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.

Nutrition & Diet

Obesity doc warns against Ozempic microdosing

Dr. Dan Obesity Expert
Copyright Dr. Dan/YouTube/Shutterstock
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.

“Microdosing” is a catchy term that is progressively being used by influencers and mainstream media. The overall concept is that lowering a dose of something – ranging from mushrooms to pharmaceutical drugs – somehow makes it healthier and more acceptable. Recently, people have even been discussing microdosing GLP-1 drugs, including Ozempic, Wegovy, and Mounjaro. However, according to one doctor, this isn’t a good idea. Dr. Dan Burton (@theofficialdrdan) is a “pharmacist by training and an expert in obesity management and medicine.” In a new YouTube video, he discusses the trend and reveals exactly why you should avoid it.

There Are Lots of Mixed Messages About Weight Loss Drugs

He starts off by explaining that there are a lot of mixed messages surrounding weight loss drugs. “A number of influencers and alternative clinicians first came out and said, Ozempic and Wegovy are dangerous. Then they started marketing various supplements of their own that naturally increased GLP-1 and are actually better than Ozempic and Wegovy. And now some of them have pivoted and are starting to say that, ‘Oh, you know what? You should actually only microdose Ozempic and Wegovy because that means it's, it's safer for you.’” He notes that the “opinions and marketing tactics” have “changed over time as we've got more and more wallets involved.”

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

The Drugs Mimic the GLP-1 Hormone Naturally Produced by the Body

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levelsShutterstock

He continues to explain how the drugs work. “Ozempic, Mounjaro, Wegovy and so on are medications that mimic the GLP-1 hormone that is naturally produced by our body. GLP-1 naturally helps to regulate our blood sugars as well as our appetite and satiety feelings,” he said. While they have been “revolutionary not only for obesity management but also diabetes management”, there is a “subset of individuals on the internet that will come out ringing the alarm bells to say otherwise.”

Some People Want to Say the Drugs Are “Dangerous” and “Unnatural” and Are Marketing Their Own Alternatives

Valparaiso, IN USA - January 22, 2024: Wegovy semaglutide pens for treatment of chronic obesity, close upShutterstock

Some of them have “quickly labeled these medications as being dangerous, unnatural, and started marketing and pushing their own natural safer supplements,” he says. “But that really didn't last too long because these medications, Ozempic and Wegovy have been shown to be so effective that the supplements just don't even touch them in terms of the results and benefits that could be had. In fact, some of the supplements don't do anything at all.”

RELATED:20 Possible Ozempic Side Effects

And Now, Some Are Recommending Microdosing

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named \u201cozempic\u201d, is a diabetes medicine to improve blood sugarShutterstock

“Now some of them are pivoting and moving away from this,” he said. Enter microdosing, the concept of using just a little bit of the weight loss drug. “So what exactly is being sold? What is this microdosing of Ozempic actually mean?” he asks. He reveals that the usual starting dose of these drugs is 0.25 milligrams once a week. “What these alternative clinicians and such are saying is to take a dose that's much, much lower than that, but it's still the exact same medication just at a lower dose. It's not at a microdose, just a lower dose than what we usually use.”

While It Sounds “Safer and Fluffy” There Is No Science Backing It

Hands,In,Blue,Surgical,Gloves,Holding,Ozempic,Insulin,Injection,PenShutterstock

The smaller dose is “being branded in a different way to make it sound that it's safer and fluffy and everyone's gonna be happy. So it's not a healthier alternative, it's it's just a dosage adjustment. And there's nothing scientifically special about a micro dose. There is no data insights or anything like that that demonstrates the efficacy or better acceptability in that sort of thing of smaller doses,” he says.

Everybody Needs a Different Dose

WARSAW, POLAND-10 JAN, 2025: Ozempic is an anti-diabetic medication used for the treatment of type 2 diabetes and an anti-obesity medication used for long-term weight management.Shutterstock

He explains that because everybody’s body is different, it’s important to work with your own clinician to determine the proper dose. “Some people are going to get a great response at a very low dose, and it could be less than 0.25 milligrams or whatever the usual starting dose is,” he says. “Some people are gonna need a much higher dose to get a response and get the efficacy that we're trying to get out of the medication. And spoiler alert, that's because everybody is different.”

RELATED:What Happens to Your Body When You Stop Taking Ozempic

You Want It to Be Effective Without Side Effects

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.Shutterstock

“Ultimately, these medications have gotten so powerful that we want to figure out what's going to work for you so that we get the balance of the benefit of the medication, but it's not causing you to have horrible, terrible side effects that you can't tolerate and are ruining your life. And unfortunately for some people, they just can't tolerate the medication at all.”

He Says That Microdosing Ozempic Is Just “Marketing Fluff”

Cheerful young sportswoman resting after workout at the beach, taking a selfie, drinking water, sitting on a fitness matShutterstock

“So microdosing as a concept sounds really fancy and such like that, but it's actually just marketing fluff. And really we should be using these medications with your healthcare team and various other resources that help you with lifestyle changes in management to find the dosage, the plan, and the thing that works for you,” he continues, adding that it’s “dicey” when “influencers and alternative clinicians who don't have any expertise with the actual medications or how to properly monitor individuals that are on these medications” start promoting their specific microdosing protocol or coaching program.

Consult with Your Doctor

Female doctor filling patient insurance information

Shutterstock

In conclusion, if you have been prescribed a weight loss drug, “you can skip the microdosing consultation with some alternative clinician. You just need to continue working with your healthcare team and provider in order to find the dose and such that works for you as well,” he says.

RELATED:20 Things to Avoid While on Ozempic

While They Might Lower Doses, It Needs to Be Up to an Expert

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named \u201cozempic\u201d, is a diabetes medicine to improve blood sugarShutterstock

“And yes, as a caveat, we may use lower doses or adjust things as someone gets to their maintenance weight,” he adds. “It might end up being a very low dose of one of these medications. But again, it should be done by clinicians that have the expertise and knowledge to properly monitor and dose adjust things for you.” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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