Skip to content
Fitness & Workouts
✓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.

She Walked 30,000 Steps for a Week and Discovered Something Unexpected

Walk your way to physical transformation.

Christopher Roback
By Christopher RobackDec 30, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Makari_Espe22
Copyright Makari Espe/YouTube
Christopher Roback
By Christopher RobackDec 30, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Fitness & Workouts

Sometimes, the simplest changes lead to the most profound discoveries. Like many of us, fitness enthusiast Makari Espe found herself going through daily motions, counting steps but not feeling their impact. With over 140,000 YouTube subscribers watching her journey, she decided to challenge herself with an ambitious goal: 30,000 steps every day for a week. What she discovered went far beyond physical fitness – and might change how you think about your daily walk.

Day 1: Beginning the Journey

"I woke up feeling excited but nervous about committing to 30,000 steps every single day," Makari shares in her post. The first day started with a brisk morning walk around her neighborhood, followed by several walking breaks throughout her workday. "By evening, I had only reached 15,000 steps and realized I needed to completely restructure my daily routine to make this work," she admits.

The Essential Preparation

Reality hit quickly, and Makari knew she needed a strategy. "I laid out my walking clothes the night before and planned my routes in advance," she explains. "Having the right shoes and comfortable clothing made a huge difference in my motivation to get started each day." She also emphasizes the importance of proper fueling: "I started carrying a water bottle and healthy snacks because these long walks required more energy than I initially expected."

Finding an Unexpected Rhythm

The breakthrough came when Makari discovered her perfect walking pattern. "I started breaking up my steps into three main chunks – morning, afternoon, and evening walks," she explains. Then something unexpected happened: "What surprised me most was how my mind started to clear during these long walks. It became almost meditative," she reflects.

RELATED: Nutritionist Fixed Her Gut Health and Lost Weight With These 8 Simple Changes

The Social Discovery

An unexpected benefit emerged when Makari started incorporating social elements into her walks. "I began inviting friends for walking meetings and catch-up sessions," she says. "These social walks not only made the time more enjoyable but also helped strengthen my relationships. Some of my most meaningful conversations happened during these walks."

Weathering the Challenges

Not every day brought perfect walking conditions. "There were rainy days where I had to get creative," Makari shares. "I discovered that shopping malls and indoor tracks could be excellent alternatives. I even paced around my house during phone calls to keep the steps going." She emphasizes adaptability: "The key is to adapt rather than give up when conditions aren't ideal."

The Physical Transformation

By day four, unexpected physical changes became noticeable. "My posture improved significantly, and I felt less stiff in the mornings," Makari notes. "The constant movement helped with my previous lower back pain, which I didn't expect." The benefits extended beyond movement: "I started craving more nutritious foods naturally, and my mid-afternoon energy slumps disappeared."

The Mental Clarity Breakthrough

The most surprising changes weren't physical at all. "Walking became my thinking time. I solved work problems, processed emotions, and came up with creative ideas during these long walks," she says. "It's like each step helped clear away mental clutter. I found myself feeling more emotionally balanced and less reactive to daily stresses."

RELATED: Coach Dropped 15 Pounds After Fixing These 8 Mistakes

Tracking the Transformation

While the step count mattered, other metrics revealed bigger surprises. "I experimented with different apps and devices to track my steps," Makari explains. "But the most valuable metrics weren't just the steps – I started noting my mood, energy levels, and sleep quality too. The holistic improvements were remarkable."

Building Sustainable Habits

The challenge revealed truths about habit formation. "While 30,000 steps daily might not be realistic long-term, this challenge taught me the value of consistent movement," she reflects. "I learned to integrate walking into my daily life naturally, whether it's taking the stairs, parking farther away, or having walking meetings."

The Final Revelation

By the end of the week, Makari discovered something profound. "My legs were tired, but my mind was stronger," she reveals. "By the end of the week, I wasn't just walking to hit a number – I was walking to experience life more fully." The impact went beyond physical results: "This experience showed me that sometimes the simplest activities can have the most profound impact on our wellbeing."

RELATED: 10 Protein Mistakes Keeping Your Body Fat High, Top Coach Says

Your Journey Begins Here

Makari's final insights focus on personalization. "You don't have to start with 30,000 steps – start where you are and gradually increase," she suggests. "The most important thing is to begin moving with intention and stay consistent." Her unexpected discovery speaks to a universal truth: "It's not just about physical movement – it's about moving forward in life with purpose and awareness. Every step is a step toward better physical and mental health." And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

proteinworkout routineslose weight fastwalking

More For You

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

Woman Walks 20,000 Steps for 30 Days and Discovers 3 Unexpected Changes

Robin_Laird_Science_of_Self_Care38
Copyright The Science of Self-Care/YouTube
Christopher Roback
By Christopher RobackDec 20, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Have you ever noticed the person in your neighborhood who seems to be walking at all hours, wondering what drives them to move so much? Wellness enthusiast Robin Laird decided to become that person, embarking on a challenge to walk 20,000 steps every day for a month. What she discovered went far beyond basic fitness benefits—three major changes transformed her body and mind in ways she never expected. Her journey reveals how this simple daily habit could revolutionize your own health and well-being.

The 3 Unexpected Changes That Changed Everything

"I didn't think that walking an extra 5,000 steps a day would make that much of a difference," Robin reveals in her post, "but it honestly has both mentally and physically." Her three major discoveries were profound changes in her sleep quality, emotional well-being, and physical vitality – each more significant than she anticipated.

First Discovery: The Sleep Transformation

"By the end of the day, after walking 20,000 steps, which can range anywhere from eight to 10 miles, your body feels ready for a deep slumber," Robin explains. She found that consistent movement throughout the day naturally improved her sleep cycle: "If we are not moving enough, it can really impact our sleep, which then makes it even harder to move the next day."

Second Discovery: The Emotional Breakthrough

The most surprising change came in her mental state. "I've really noticed that by spending so much time now every single day walking, my emotions have been amazing," she shares. "I'm genuinely so positive, and I feel so balanced. I just feel like I'm in touch with a true, deep, happy version of myself."

Third Discovery: The Physical Transformation

"My posture has gotten even better. I feel like my shoulders are more open, and I just stand taller in my body," Robin notes. Beyond posture, she observed her body becoming leaner and more toned, especially when combined with increased protein intake. She explains, "A lot of time,s we're not as asymmetrical as we think. It's just that our posture and daily habits have tweaked us in different ways."

RELATED: Woman Loses 70 Pounds With 4 Ab Exercises and "Stopped Restricting Myself"

The Science Behind the Walker's High

"After a while of walking, there's a certain feeling, this metabolic state I can't really describe, but it just feels so smooth," Robin explains. "It's kind of like a runner's high, but a walker's high. And you hit this point where you feel like you can walk forever." Research supports her experience, showing how "exercise releases so many endogenous drugs in our body. Our muscles are releasing all of these chemical compounds that make us feel so good."

How to Find Time for 20,000 Steps

"Most of us underestimate how much time we actually have in a day," Robin states. She breaks it down: "We have 24 hours in a day, and eight of those, let's say we're sleeping. Say you work a nine to five job and are sitting at your desk eight hours... we still have eight hours in our day." Her solution? Combine walking with other activities: "I like to read every day, so I combine walking with reading through Audible. I also like to walk and work, taking meetings on a treadmill."

Maximize Your Walking Benefits

"Walking with your palms forward... is such a game changer," Robin shares. "By turning our palm outward, we kind of force our chest to open up and this has been so good. I feel like I walk around with so much more confidence now just in my body language."

RELATED: She Has a Better Body at 44 Than 24 After Changing These 3 Habits

The Fat-Burning Sweet Spot

"The VO2 max of walking is usually around 40%," Robin explains. "This is the ideal level actually to reduce our cortisol. Many exercises, like high-intensity interval training, actually increase our cortisol. Walking is a type of physical activity that reduces our stress hormone cortisol, which is probably another reason I feel so good when I do it a lot."

Start Small, Think Big

"I want to remind you of a concept that James Clear talks a lot about in Atomic Habits," Robin says. "This is the concept of standardizing before you optimize a new habit." She emphasizes starting small: "If you have a new goal or a new daily habit, you want to first make it standard in your routine, make sure you're doing it every single day before you actually optimize that habit."

The Science Confirms It

Research from the National Heart, Lung, and Blood Institute supports Robin's experience, showing that daily walking can significantly reduce your risk of heart disease, stroke, and high blood pressure. Adding just 30 minutes of walking five days a week can lower your heart disease risk by 19%. Studies also show that regular walking programs help decrease body weight, BMI, and body fat percentage while improving mental clarity and emotional well-being.

RELATED: 7 Real GLP-1 Weight Loss Results “Nobody Talks About,” Doctor Reveals

Your Journey Begins Here

"I want to emphasize that this journey isn't just about walking," Robin concludes. "It's also about embracing small changes and improvements to our daily routine." She encourages starting wherever you are: "Whether you're starting with an extra walk or adopting another positive habit, remember that the path to transformation begins with a first step." 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 30,000 Steps for a Week and Discovered Something Unexpected

Makari_Espe22
Copyright Makari Espe/YouTube
Christopher Roback
By Christopher RobackDec 30, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Sometimes, the simplest changes lead to the most profound discoveries. Like many of us, fitness enthusiast Makari Espe found herself going through daily motions, counting steps but not feeling their impact. With over 140,000 YouTube subscribers watching her journey, she decided to challenge herself with an ambitious goal: 30,000 steps every day for a week. What she discovered went far beyond physical fitness – and might change how you think about your daily walk.

Day 1: Beginning the Journey

"I woke up feeling excited but nervous about committing to 30,000 steps every single day," Makari shares in her post. The first day started with a brisk morning walk around her neighborhood, followed by several walking breaks throughout her workday. "By evening, I had only reached 15,000 steps and realized I needed to completely restructure my daily routine to make this work," she admits.

The Essential Preparation

Reality hit quickly, and Makari knew she needed a strategy. "I laid out my walking clothes the night before and planned my routes in advance," she explains. "Having the right shoes and comfortable clothing made a huge difference in my motivation to get started each day." She also emphasizes the importance of proper fueling: "I started carrying a water bottle and healthy snacks because these long walks required more energy than I initially expected."

Finding an Unexpected Rhythm

The breakthrough came when Makari discovered her perfect walking pattern. "I started breaking up my steps into three main chunks – morning, afternoon, and evening walks," she explains. Then something unexpected happened: "What surprised me most was how my mind started to clear during these long walks. It became almost meditative," she reflects.

RELATED: Nutritionist Fixed Her Gut Health and Lost Weight With These 8 Simple Changes

The Social Discovery

An unexpected benefit emerged when Makari started incorporating social elements into her walks. "I began inviting friends for walking meetings and catch-up sessions," she says. "These social walks not only made the time more enjoyable but also helped strengthen my relationships. Some of my most meaningful conversations happened during these walks."

Weathering the Challenges

Not every day brought perfect walking conditions. "There were rainy days where I had to get creative," Makari shares. "I discovered that shopping malls and indoor tracks could be excellent alternatives. I even paced around my house during phone calls to keep the steps going." She emphasizes adaptability: "The key is to adapt rather than give up when conditions aren't ideal."

The Physical Transformation

By day four, unexpected physical changes became noticeable. "My posture improved significantly, and I felt less stiff in the mornings," Makari notes. "The constant movement helped with my previous lower back pain, which I didn't expect." The benefits extended beyond movement: "I started craving more nutritious foods naturally, and my mid-afternoon energy slumps disappeared."

The Mental Clarity Breakthrough

The most surprising changes weren't physical at all. "Walking became my thinking time. I solved work problems, processed emotions, and came up with creative ideas during these long walks," she says. "It's like each step helped clear away mental clutter. I found myself feeling more emotionally balanced and less reactive to daily stresses."

RELATED: Coach Dropped 15 Pounds After Fixing These 8 Mistakes

Tracking the Transformation

While the step count mattered, other metrics revealed bigger surprises. "I experimented with different apps and devices to track my steps," Makari explains. "But the most valuable metrics weren't just the steps – I started noting my mood, energy levels, and sleep quality too. The holistic improvements were remarkable."

Building Sustainable Habits

The challenge revealed truths about habit formation. "While 30,000 steps daily might not be realistic long-term, this challenge taught me the value of consistent movement," she reflects. "I learned to integrate walking into my daily life naturally, whether it's taking the stairs, parking farther away, or having walking meetings."

The Final Revelation

By the end of the week, Makari discovered something profound. "My legs were tired, but my mind was stronger," she reveals. "By the end of the week, I wasn't just walking to hit a number – I was walking to experience life more fully." The impact went beyond physical results: "This experience showed me that sometimes the simplest activities can have the most profound impact on our wellbeing."

RELATED: 10 Protein Mistakes Keeping Your Body Fat High, Top Coach Says

Your Journey Begins Here

Makari's final insights focus on personalization. "You don't have to start with 30,000 steps – start where you are and gradually increase," she suggests. "The most important thing is to begin moving with intention and stay consistent." Her unexpected discovery speaks to a universal truth: "It's not just about physical movement – it's about moving forward in life with purpose and awareness. Every step is a step toward better physical and mental health." And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

I Walked 10,000 Steps a Day for 30 Days, and Here’s What Happened

Matt_D_Avella_DAvella1
Matt D'Avella/YouTube
Leah Groth
By Leah GrothAug 09, 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 walk more? Matt D'Avella is a documentary and YouTube filmmaker who makes videos about minimalism, happiness, productivity, eating food, and exercise. In one viral video, he details his experience of walking 10,000 steps per day. “So I lift weights regularly, and I consider myself an active person, but if there's one area I definitely ignore, it's cardio. I rarely hit the treadmill, I don't run, and my average steps per day for the past three years has been less than 4,000,” he says. “I wanna finally add more movement into my daily routine, and so I'm gonna walk 10,000 steps a day for 30 days starting now.” Here is what happened.

It’s Not Easy to Find the Time

“One thing that was clear as I made my way through the first week is that it's not always easy to find the time,” says Matt. “It is surprisingly difficult to get 10,000 steps into a day. I keep finding myself checking my tracker at 8:00 PM at night and realizing that I am 2000 or 3000 steps short. And so what I've had to do is go out after dark and just walk around my neighborhood, which isn't creepy at all. Something is definitely gonna have to change. I'm definitely gonna have to switch up my routine, figure out a way to get my steps in early because I definitely can't keep this up.”

It’s Important to Track Steps

Calgary, Alberta, Canada. Feb 20, 2022. A Person with an Apple Watch Series 7 with a pedometer app on the screen and with a daily ten thousand steps.Shutterstock

“One of the things I've done to help me track my steps is to get a smartwatch,” Matt says. He uses an Apple Watch, “and it uses a combination of GPS tracking and arm motion when estimating distance and steps.”

His Life Was More “Sedentary” Than He Realized

man with remote controlShutterstock

One thing the experiment made him realize is that his life had been “quite sedentary,” he says. “I'm not getting up and moving a whole lot when I start my work. I sit down for eight hours or 10 hours, and I rarely get up. I'll get up to go to the bathroom to make another cup of coffee, maybe to go to the gym. But my steps and my movement overall have actually been quite low.” A goal he has set is to increase movement “in a sustainable way, in a way that I might be able to carry on after the 30 days,” he says.

He Realized That Movement Adds Up

“The first thing that really started to work for me was focusing on incidental exercise, incidental exercises, any movement done in small amounts that adds up over the course of the day,” he says. “We all have choices that we make each day that impact the amount of movement we get. Like taking the stairs instead of the elevator, walking the long way to the gym or using a smaller cup of water so you have to refill it more often. This kind of exercise requires less effort than carving out a dedicated hour to go to the gym and can be built off everyday activities and routines. So, I began making different choices every day, and I started to notice a difference. A few hundred steps here, a couple thousand steps there. So this alone isn't getting me across the finish line, but it's still nice to see some progress, perhaps.”

He Started Multitasking on Walks

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

His “biggest breakthrough” was when he asked his friend to go for a walk during their work meeting. He also picked up a package on the way. “As obvious as it sounds, I never really thought about taking work meetings and calls while walking,” he says, noting that it’s an easy way to mix business and pleasure. He also takes work calls on his walk and goes for walks with his wife for long discussions.

He Slowed Down and Tried to Enjoy Every Walk

Silhouette of young man on the beach at sunset.Shutterstock

“One thing that I have started to do recently that has helped out immensely is to really slow down and try to actually enjoy each and every walk that I take,” he says.

“Early on, I'd gotten into the habit of rushing through my steps. I find myself in that awkward place somewhere between walking and jogging, like I'm holding it in while rushing to the bathroom. But once I started to slow down, I could take in the joy of my walks. I started casually listening to history podcasts. I listened to walking meditations. I walked silently around my neighborhood, and I explored new hikes and trails around Sydney. And this has honestly become my favorite thing about this city. There are dozens of beautiful hikes from the bush to the beaches. There are stunning views and moments of complete immersion in nature that you don't even realize you're in the city.”

And he soon noticed a difference. “And just as I started to find the joy in walking, I also started to notice some results. I've exercised more, I've climbed more flights, taken more steps, and had more walking and running distance.”

He Also Noticed That Steps Add Up Fast with Household Chores

Man shopping in supermarket while pushing shopping cartShutterstock

“I've just had one of the easiest days yet, blowing past 10,000 steps with little effort at all. I haven't gone on a single walk all day. And the reason I've been able to get so many steps is because I've just been doing household chores all day,” he says. “When I have these days when I'm just naturally moving about, I'm doing chores, I'm picking up things around the house, I'm running out for groceries, going to the gym, then my steps start to add up, and it starts to feel a whole lot more effortless.”

He Walks Instead of Drives

Another way he gets his steps in? He walks instead of drives. “I am really short on my steps, so I decided to walk to dinner tonight,” he says.

He Feels “A Lot Better”

Young man standing with his arms raised high in triumph under white cloudy sky with plenty of copy space.Shutterstock

“I feel a lot better. I do. I feel a lot better now that I have gotten this extra cardio in, even if that cardio was as simple as walking more,” he says. While he didn’t lose weight because his eating habits weren’t ideal, his overall health improved.

RELATED: I Lost Over 130 Pounds in 13 Months Through Strength Training

Here Are His Future Intentions with Walking

Close up - Running shoes runner man tying laces for summer run in forest park. Jogging girl exercise motivation health and fitness exercise.Shutterstock

“Here are my intentions going forward: I don't intend to hit 10,000 steps every single day. I just don't think that's a realistic goal for me personally. But I intend to walk more, and I want to try to increase my daily average to 7,500 steps per day. Some days will be less than that. Some days will be more. And I plan to reach this goal by repeating some of the things that work best for me over the past 30 days,” he says.

Walking Whenever Possible

“That's walking whenever possible, even when it's more convenient to drive. That's walking while taking calls, especially in the morning, and also trying to slow down and enjoy my walks as much as possible instead of rushing through them like I'm about to ship my pants.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

I Lost 30 Pounds With This Walking Routine

brianafarnsworthx4
brianafarnsworthx/TikTok
Leah Groth
By Leah GrothAug 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:
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.

Briana Farnsworth (@brianafarnsworthx) is a volleyball player-slash-model-slash-influencer who lost a whopping 30 pounds just by walking. In one viral video she reveals the secret to her walking weight loss success, taking her followers on a walk with her. “People literally don't believe me when I tell them that I changed my body from this to this just by walking alone,” she says in the clip.

She Walks on the Treadmill

@brianafarnsworthx

Replying to @$ I like to implement other workouts everyone now and then but I swear by walks!! #walkingroutine #hotgirlwalks #slimlegs #slimarms #weightloss #modelworkout #modelroutine #modelarms

“Come with me. We're going to go for a little walk and I'm going to show you what I do on the treadmill. Okay?” she continues, heading to the gym and hopping on the treadmill.

She Makes Sure to Hydrate

briana-farnsworth-1brianafarnsworthx/TikTok

Prior to getting her sweat on, Briana fills up her Stanley cup with water. She also brings a pair of headphones so she can watch stuff or listen to music. 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.

Related: #1 Best Breakfast for Proteins According to Dietitian Who Lost 100 Pounds

She Does Interval Walking on an Incline

Woman using incline threadmill in modern gym. Incline threadmills are used to simulate uphill walking or running and deliver additional workout benefits to users.Shutterstock

Her key to losing weight with walking is doing interval training on an incline. “So my treadmill has this option here, it's called Fat Burner, and I love this one. It alternates between the incline of 1.5 to 4.5, and then I usually keep my speed between 3 and 4,” she explains, adding that if you don’t have that option, you can manually change the incline and speed accordingly.

She Walks for an Hour

briana-farnsworth-3brianafarnsworthx/TikTok

Halfway through her hour-long walking session, she shows her progress. She tries to walk an hour per day.

Be Consistent, She Concludes

briana-farnsworth-5brianafarnsworthx/TikTok

Consistency is key, says Briana. “Try it for one week, one month. Be consistent with it. I try to do it as many days a week as I can and you're going to see results. You just will.”

Why Walking Is a Good Workout

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

The Mayo Clinic explains that walking can help you maintain a healthy weight and lose body fat, prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes. It can also help improve cardiovascular fitness, strengthen your bones and muscles, improve muscle endurance, increase energy levels, improve your mood, cognition, memory and sleep, improve your balance and coordination, strengthen immune system, and reduce stress and tension.

How Many Steps Should You Walk?

Stairs climbing running woman doing run up steps on staircaseShutterstock/Maridav

Most experts agree that 10,000 steps per day is a good goal for weight loss, and science supports it. According to a 2018 Obesity study, people who walked 10,000 steps a day were able to lose weight and keep it off. Studies published in JAMA Neurology and in JAMA Internal Medicine have also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

Related: Shaina Marie Shares the “Standing Abs” Workout Responsible for Her Six-Pack

Benefits of Walking on an Incline

Beautiful woman traveler climbs uphill with a dog on a background of mountain views. She is with a backpack and in red clothes.Shutterstock

Walking on an incline burns more calories than walking fast or even running on a flat surface, which is why many experts suggest upping your incline. A 2013 study even found that walkin on a 2 to 7 percent incline increased heart rate by almost 10 percent when compared with running on a flat surface.

💪🔥Body Booster: If you really want to burn fat and lose weight, don’t just walk 10,000 steps but do it on an incline. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

15 Daily Habits to Lose 5-10 Pounds in 30 Days

Beautiful woman checking her body shape in a mirror.
15 Daily Habits to Lose 5-10 Pounds in 30 Days
Shutterstock
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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.

Depending on your starting weight, losing five to 10 pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 daily habits shown to help lose up to ten pounds in 30 days.

Eliminate Empty Calories

People clinking glasses with wine on the summer terrace of cafe or restaurantShutterstock

Alcohol is full of empty calories, so it’s best to cut down or simply stop drinking it altogether. Every calorie counts when you’re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.

Are You Actually Hungry?

Man eats, eating​What To Do InsteadShutterstock

Eat when you’re hungry, and only when you’re hungry. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”

Work Out First Thing

Close up woman hand doing push ups exercise in a gym in morning, sunlight effect.​Progress to Full Push-upsShutterstock

Working out first thing in the morning means you don’t have to make time for it later. It also starts the day off on a good note. No excuses!

Don’t Skip Breakfast

Healthy,Breakfast,Toast,Avocado,SmashShutterstock

Studies show people who eat breakfast (provided it’s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.

Take the Stairs

Determined woman running up on seaside mountain stairs​Regular ExerciseShutterstock

Walk as much as possible—park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.

Count Your Calories

Calories Nutrition Food Exercise ConceptShutterstock

This one is boring but crucial—to lose weight, you need to take in less calories than you’re burning off. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,” says Harvard Health.

Try Intermittent Fasting

Skip breakfast concept with no symbol and clock on plate, Intermittent FastingShutterstock

Intermittent fasting can be a powerful weight loss tool for some. “The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,” Richard Joseph, MD, tells Harvard Health. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.”

No Nighttime Snacking

woman eats sweets at night to sneak in a refrigerator. Fridge​Breaking Free from Food ObsessionShutterstock

Snacking can undermine your healthy eating weight loss plan. “Try to eat most of your daily calories before sitting down to relax for the night,” Kopp tells the Cleveland Clinic. “Many of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much we’ve had before calling it a night.”

Be Picky About Carbs

Healthy Food: Best Sources of Carbs on a wooden table. Top viewTop 5 Clean Carbs for Your BodyShutterstock

You don’t have to eliminate carbs—but be choosy about them. “Not all carbohydrates are created equal,” says Corewell Health. “Eating a slice of white bread won’t give your body the same nutrition as eating a slice of whole grain bread. When you’re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), you’re going in the right direction.”

Eliminate Temptation

Fast food concept. Unhealthy food. Unhealthy food and fast food with donuts, chocolate, burgers and sweets top view​Hopping “On and Off” the WagonShutterstock

Keep junk food out of sight and out of mind. “Don’t keep problem foods around the house and/or at work,” says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.”

Get Enough Sleep

Top View Home: Handsome Young Man Sleeps in His Bed in a Stylish Bedroom, Sun Shines on Him. Morning Concept. Peaceful Sleeping and Relaxation, Important for Wellness . Top Down Above ShotShutterstock

Sleep is important for weight loss. “No one can make mindful food choices when they’re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “You need a clear, focused head to make healthier food choices.”

Lift Weights

,Bodybuilder,Training,Gym:,Chest,-,Barbell, bench, press, weights, gym,exerciseShutterstock

“Resistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. “All weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because you’re expending energy, which involves burning calories.”

Manage Stress

woman sitting down, his face unsettled. At the computer desk she has headaches and stress. Cause of hard work and insufficient rest.​Stress Leads to Belly FatShutterstock

Stress can undermine your weight loss efforts. “More commonly, people turn to — or away from — food as a way to help deal with stress,” says Penn Medicine. “Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

No Junk Food

,Coffee,Drive,Thru,Counter.Drive,Through,fast,food,junk,burger,friesShutterstock

Ultra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

Drink More Water

Fitness woman drinking water from bottle. Muscular young female taking a break from workout outside.​HydrateShutterstock

Choose water over high-calorie drinks. “Sometimes we respond to thirst signals by eating — when actually what our bodies want is water,” Dr. Albers explains. “It’s easy to confuse our thirst and hunger signals, or to override thirst signals.”

💪🔥Body Booster: Focusing on long-term health and wellness will make weight loss easier.

Fitness & Workouts

The Simple Walking Routine That Helped Me Lose 40 Pounds

Alexandra_alexx.fitt
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
alexxandra.fitt/Instagram
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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.

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

@alexx.fitt Step by step walk it off #walking #weightloss ♬ original sound - alexx.fitt

Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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.

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

Breakfast

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

Lunch

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

Green Smoothie

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

Pre-Workout Snack

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

OxyShred and Pre-Workout

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

Protein Bar

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

Dinner

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

Dessert

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

RDN Weighs in

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

Copyright Tara Collingwood

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

Try Eating More Vegetables, Expert Says

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

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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