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The Daily Walking Plan That Helped Me Shed 60 Pounds

This personal trainer did it and so can you.

Ferozan Mast
By Ferozan MastMay 06, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
Ferozan Mast
By Ferozan MastMay 06, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Nutrition & Diet

Certified personal trainer Michelle Rogers knows first-hand how challenging weight loss can be—but has the definite advantage of having successfully managed it herself. Rogers lost 60 pounds just by walking every day and by sticking to concrete goals and behaviors that set her up for success. “One day I’d had enough. I was sick and tired of feeling sick and tired. I knew I needed to get my body moving to try to alleviate the stiffness and tiredness,” she said via Blue Cross NC. Here’s exactly how Rogers did it.

Start Small, But Steady

Michelle Rogers3YouTube@Blue Cross NC

Rogers made a goal to walk for just 15 minutes every day. The more she walked, the better she felt. “Walking is great aerobic exercise. It is considered weight bearing, which is good for your bone strength and health,” Brenda Husemann, ARNP, tells UnityPoint Health. “I tell people the overall act of adding a short walk or a few thousand extra steps a day can lower their blood pressure, lower the risk of cardiovascular disease, elevate their mood, and support overall health.”

Better Food Choices

Woman hand writing journal on small notebook at outdoor area in cafe with morning scene and vintage filer effectShutterstock

As she felt better and better with her walks, Rogers started to pay attention to her diet, too. She didn’t go on any restrictive plans—instead, she focused on nutritious food that made her feel good. “Use a written journal or a food and activity app to track your calories and exercise, so that you are mindful of how much you are eating, drinking and moving,” she advises.

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

Make Time Every Day

Michelle Rogers1YouTube@Blue Cross NC

Rogers would take her walk at the same time every day, building consistent habits that soon became second nature. For Rogers, that meant walking before the workday started as she would be too tired by the end. Pick a time that’s convenient and easy to stick to.

Pick Up the Pace

Michelle Rogers2YouTube@Blue Cross NC

As Rogers became more comfortable walking, she started picking up the pace. The trainer began walking faster and adding dance steps while listening to music. “For a person with excellent fitness, an approximate moderate walking pace is 15 minutes per mile (4 miles per hour), says the British Heart Foundation.

At Least 30 Minutes a Day

Woman jogging in the forestShutterstock

Rogers recommends walking for 30-60 minutes a day. “Even brief bouts of activity offer benefits,” Edward R. Laskowski, MD, tells the Mayo Clinic. “For instance, if you can't fit in one 30-minute walk during the day, try a few five-minute walks instead. Any activity is better than none at all.”

Drink Water

Drinking water and staying hydrated. Person running in the park trying shoe next to bottle of water.Shutterstock

Rogers made a point to drink plenty of water, not sodas or sugary drinks. “You should try to consume 4 to 8 ounces of fluid every 15 to 20 minutes during exercise,” Sarah Eby, MD, PhD, tells Mass General Brigham. “If you are participating in moderate activity in a climate that isn’t very warm, you may be able to consume the lower end of that spectrum — 4 ounces every 20 minutes. High-intensity exercise in the heat might require the higher end of that spectrum — 8 ounces every 15 minutes.”

RELATED: 7 Insider Secrets from Personal Trainers for Optimal Fitness

Realistic Goals

Winning, success and life goals concept. Young woman with arms in the air giving thumbs up.Shutterstock

Rogers says to be realistic about how fast the weight might come off—it took her a year. The most important factor is consistency. “It takes time and effort to build new habits, adjust to healthier ways of eating, and for your body to burn the extra fat it’s stored,” she says.

💪🔥 Body Booster: Walking is simple but effective. Make small goals and build on that foundation.

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Nutrition & Diet

The Daily Walking Plan That Helped Me Shed 60 Pounds

Ferozan Mast
By Ferozan MastMay 06, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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.

Certified personal trainer Michelle Rogers knows first-hand how challenging weight loss can be—but has the definite advantage of having successfully managed it herself. Rogers lost 60 pounds just by walking every day and by sticking to concrete goals and behaviors that set her up for success. “One day I’d had enough. I was sick and tired of feeling sick and tired. I knew I needed to get my body moving to try to alleviate the stiffness and tiredness,” she said via Blue Cross NC. Here’s exactly how Rogers did it.

Start Small, But Steady

Michelle Rogers3YouTube@Blue Cross NC

Rogers made a goal to walk for just 15 minutes every day. The more she walked, the better she felt. “Walking is great aerobic exercise. It is considered weight bearing, which is good for your bone strength and health,” Brenda Husemann, ARNP, tells UnityPoint Health. “I tell people the overall act of adding a short walk or a few thousand extra steps a day can lower their blood pressure, lower the risk of cardiovascular disease, elevate their mood, and support overall health.”

Better Food Choices

Woman hand writing journal on small notebook at outdoor area in cafe with morning scene and vintage filer effectShutterstock

As she felt better and better with her walks, Rogers started to pay attention to her diet, too. She didn’t go on any restrictive plans—instead, she focused on nutritious food that made her feel good. “Use a written journal or a food and activity app to track your calories and exercise, so that you are mindful of how much you are eating, drinking and moving,” she advises.

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

Make Time Every Day

Michelle Rogers1YouTube@Blue Cross NC

Rogers would take her walk at the same time every day, building consistent habits that soon became second nature. For Rogers, that meant walking before the workday started as she would be too tired by the end. Pick a time that’s convenient and easy to stick to.

Pick Up the Pace

Michelle Rogers2YouTube@Blue Cross NC

As Rogers became more comfortable walking, she started picking up the pace. The trainer began walking faster and adding dance steps while listening to music. “For a person with excellent fitness, an approximate moderate walking pace is 15 minutes per mile (4 miles per hour), says the British Heart Foundation.

At Least 30 Minutes a Day

Woman jogging in the forestShutterstock

Rogers recommends walking for 30-60 minutes a day. “Even brief bouts of activity offer benefits,” Edward R. Laskowski, MD, tells the Mayo Clinic. “For instance, if you can't fit in one 30-minute walk during the day, try a few five-minute walks instead. Any activity is better than none at all.”

Drink Water

Drinking water and staying hydrated. Person running in the park trying shoe next to bottle of water.Shutterstock

Rogers made a point to drink plenty of water, not sodas or sugary drinks. “You should try to consume 4 to 8 ounces of fluid every 15 to 20 minutes during exercise,” Sarah Eby, MD, PhD, tells Mass General Brigham. “If you are participating in moderate activity in a climate that isn’t very warm, you may be able to consume the lower end of that spectrum — 4 ounces every 20 minutes. High-intensity exercise in the heat might require the higher end of that spectrum — 8 ounces every 15 minutes.”

RELATED: 7 Insider Secrets from Personal Trainers for Optimal Fitness

Realistic Goals

Winning, success and life goals concept. Young woman with arms in the air giving thumbs up.Shutterstock

Rogers says to be realistic about how fast the weight might come off—it took her a year. The most important factor is consistency. “It takes time and effort to build new habits, adjust to healthier ways of eating, and for your body to burn the extra fat it’s stored,” she says.

💪🔥 Body Booster: Walking is simple but effective. Make small goals and build on that foundation.

Fitness & Workouts

This Fitness Coach Walked 60 Minutes Every Day for a Month: The Results Shocked Him

Paul_Revelia39
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.

We all know we should move more, but finding time for exercise can be challenging. What if a simple daily walk could make a significant difference? Paul Revelia, a renowned fitness coach specializing in physique transformation, decided to put this theory to the test. With years of experience and a science-based approach, Revelia has helped countless clients achieve their fitness goals. Now, he turned the spotlight on himself to demonstrate the power of consistent, low-intensity exercise.

The 30-Day Walking Challenge

Revelia embarked on a 30-day challenge to walk for one hour every day. "I wanted to show you guys that walking every day for one hour is going to change my physique," he explained in his post. Starting at 230 pounds, Revelia aimed to target stubborn lower back and belly fat without making any other significant changes to his routine. "This is me, six foot 3, 47 years old, 225 pounds. What I'm hoping to do is lose some of this, right? This is the lower back fat, some of the lower belly fat," Revelia shared at the start of his journey.

The Science Behind Walking for Weight Loss

Exercise physiologistKatie Lawton, MEd, from Cleveland Clinic, supports the idea that walking can indeed help with weight loss. "A dedicated walking program can help improve your overall health and fitness while moving you toward a healthier number on the scale," Lawton explains. Walking is an accessible form of exercise that can easily be incorporated into daily routines, making it an excellent choice for those looking to lose weight.

How Much Walking is Enough?

While Revelia chose to walk for an hour each day, the amount of walking needed to lose weight can vary. Lawton suggests focusing on minutes rather than steps, stating, "Not all steps are created equal." She recommends at least 150 minutes of moderate aerobic activity per week for heart health, but for weight loss, the goal increases to 200-300 minutes per week. This aligns well with Revelia's approach of 60 minutes daily, totaling 420 minutes per week.

Maintaining Normal Routines

Throughout the challenge, Revelia maintained his usual habits. "I'm not changing my workouts," he stated, emphasizing that the only addition was the daily walk. He continued his regular weight training routine, typically five days a week, focusing on exercises like chest, shoulders, and triceps. "The big difference with this body change is that I'm just adding walking. That's it. I'm not changing my diet, I'm not tracking my calories," Revelia clarified.

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

The Importance of Diet

Revelia didn't make drastic changes to his diet during the challenge. "I'm not tracking my calories," he said. However, he did mention making mindful choices, such as opting for protein-rich meals at Chipotle when eating out. He explained, "When I go out to eat, I make decisions that I think are going to be helpful towards my goal."

This approach aligns with Lawton's advice. She emphasizes that while walking can contribute to weight loss, it's most effective when combined with a healthy diet. "You can't out-exercise a bad diet," Lawton points out. This underscores the importance of Revelia's mindful eating habits during his challenge.

Early Morning Cardio

To fit the walks into his busy schedule, Revelia often started early. "I've been getting up a little earlier... starting my cardio sessions at five, getting done by six," he shared. He used a treadmill, setting it at an incline to increase the intensity. "When you go from not doing much to 60 minutes on an incline treadmill, you're going to be amazed at how hard that is," Revelia admitted.

The Walking Routine

This dedication aligns with Lawton's advice on starting a walking program. She emphasizes the importance of making it part of your routine: "You need to make it part of your routine. This is about adjusting your lifestyle for your health." Lawton also encourages persistence, stating, "If you miss a day or two, that's fine. Just get back on that horse. Walking to manage your weight or improve your health isn't a one-day thing. It's a long-term commitment."

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

Progress and Challenges

As the days progressed, Revelia noticed subtle changes. "Slightly, slightly. Not a whole lot of adjustment on the scale," he reported at the six-day mark. The challenge wasn't always easy, especially with travel and adapting to the new routine. "Those cardio sessions were tough at the beginning," Revelia admitted. He emphasized the importance of consistency: "Motion creates change."

Surprising Results

By day 17, Revelia had lost 8.8 pounds without tracking calories or making other significant changes. "Down started at 229.6. Today, I was 220.9. So 8.7 pounds, 8.8 pounds, something like that. So not bad for 18 days, not tracking calories, still having alcohol, but being a little bit more specific each day," he reported. At the end of the 30 days, the results were even more impressive. "I incorrectly said I expected my weight to be 225. When we started it was 230, which I'll show you here when I stepped on the scale, woke up on the scale today, 218," Revelia revealed.

Have Realistic Expectations

These results align with Lawton's expectations for a dedicated walking program. However, she advises having realistic expectations, noting that while walking can improve overall fitness, "it's not going to give you six-pack ab muscles and a shredded physique."

RELATED: I'm a Personal Trainer and These 5 Moves Banished My Clients' Bat Wings in Weeks

Visual Changes and Body Composition

The physical changes were noticeable, particularly in Revelia's problem areas. "I think I'm a little bit tighter in the core. I had a little bit of extra sauce right here," he noted, pointing to his midsection. He also observed changes in his back, an area where he tends to lose fat first. "For me, this area really tends to lean out first and as I lose the next bit of weight because I'm going to take part in our transformation challenge, try to lose another 10 to 12 pounds, and this is going to start to clear up a little bit for me," Revelia explained.

Beyond Weight Loss: Other Benefits of Walking

While Revelia's challenge focused primarily on physical changes, it's worth noting the broader benefits of regular walking. As Lawton explains, "The more you're moving, the more you benefit." Regular walking can improve cardiovascular health, reduce the risk of chronic diseases, boost mood and energy levels, and enhance overall well-being. These additional benefits make walking an excellent form of exercise, even for those not specifically aiming for weight loss.

RELATED: I Help Women Over 35 Lose Weight: 9 Eating Errors You Must Stop Today

Key Takeaways

Revelia's experiment demonstrated that consistent, low-intensity exercise can lead to significant changes, even without strict dieting. "This is literally the difference between our starting video and here... somewhere in that 10 to 12 pounds of fat loss," he summarized. The challenge showed that simple lifestyle changes, like adding a daily walk, can have powerful effects on body composition and overall fitness.

Revelia emphasized, "I don't believe I lost any muscle. So how is it possible to lose that much weight just by moving more? I'm pretty sedentary throughout the day." His experience underscores the potential of incorporating daily walks into one's routine for noticeable physical changes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

I Lost 50 Pounds in 8 Months by Walking

Carlo Costanzo vCloudInfo
Copyright vCloudInfo/YouTube
Leah Groth
By Leah GrothJul 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Alek Korab
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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.

You don’t need to spend a lot of money on a fancy gym membership or a personal trainer if you want to get into shape and lose weight. According to one weight loss warrior, all you really need is a pair of good walking shoes. Carlo, a home assistant expert and social media influencer, lost a whopping 50 pounds in 8 months with the help of daily walks. In a viral video he explains exactly how he did it. “I lost around 50 pounds basically walking an hour every day. I decided to make a video showing the progress so I could look back at it and keep myself both motivated and accountable,” he writes in the caption.

He Wants to Help Inspire Others with His Story

Carlo explains that he took a break from social media, “a step back and I started focusing on my health. I was about 250 pounds at the beginning of this year. And I've always enjoyed watching these transformation videos of people who, you know, they've done things, they've done some weight loss. I find it very inspiring. So I've had some success with my journey. So I thought I'd make this video just to add my voice to the mix out there,” he says.

He Tipped the Scales at 250

Check your body shape with white weight scales, top view.Shutterstock

He explains that he started his weight loss journey in January, 2020, tipping the scales at 250 pounds. “This was by far the highest I've been. I've always struggled with weight loss. I've definitely lost some weight here and there. It's always been like, sort of attached to something else. So the kids had sports, and maybe during their practices, I would walk and I would begin to lose some weight. I'd find some success, but when the season ended and the practices stopped, I would stop and the weight would come back.

He Set a Goal to Walk 3 Miles Every Day

Person walking to Freedom ConceptShutterstock

“This time around, I decided to do walking again. So I definitely wanted my journey to be something that I could do for the long haul. Something that I could sustain, just keep moving the whole time. So I tried to walk every single day, three miles. It was basically the goal I had,” he says.

He Was Inspired by Someone Who Did a 5K Daily

Underwater,Reflection,Silhouette,Of,A,Girl,Walking,On,The,SeashoreShutterstock

He says that he was “inspired” by someone he saw on Twitter “who was doing a 5K every day for a hundred days,” he says. “I said, you know what, I'm gonna try to do this. I'm gonna try to walk, not really run, but just walk 5K every day for a hundred days and see where it gets me.”

It Took Him an Hour to Walk 3 Miles or 7,000 Steps

Smart watch woman using smartwatch touching button and touchscreen on active sports activity or morning jogging during beach sunrise or sunset. Closeup of hands and wrist with smart watch screen.Shutterstock

He explains that some days he walks at a slower pace, especially when he doesn’t feel like walking. “I don't wanna do this, but I'm gonna get it done. So even if you just walk at a slow pace, it's better than not doing it at all.” He ends up walking three miles in an hour, or 7,000 steps.

It Wasn’t “Too Taxing” On His Body

tourist couple walking on cobblestone street vacation in europe on holiday breakShutterstock

“It was something that wasn't too taxing on my body. I did it every single day, getting to about 115 straight days.” He says the weight loss started, and “progressively came down every day.”

He Started Working Out with a Trainer

Female,Personal,Trainer,Lift,Dumbells,weights,gym,workout, weightsShutterstock

He also started working out with a personal trainer and strength coach. “I wanted to walk, but I also wanted to do some strength and try to up my metabolism, up the muscle growth, in addition to cardio, just to lose weight,” he says. He learned how to do body weight exercises, like pushups, sit-ups, “just normal calisthenic things.” However, “the anchor to everything was the walking.”

He Walks No Matter What

Handsome businessman is walking at the airportShutterstock

He reiterates that even when he gets home late, he makes sure to walk. “I'm gonna put that time in. I'm gonna trust that process, and I'm gonna just keep working at this.”

He Also Logged His Food

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate caloriesShutterstock

Walking also helped him with his eating. “If you walk every day, then maybe you snack a little less. I was logging all my food.” He says that the daily habit helped him “stay on that right path.”

He Lost 55 Pounds in 7 Months

Male athlete measuring Body Composition with ScaleShutterstock

Over 7 months he went from 250 down to 195, losing “a good 55 pounds with maybe one to two days a week of strength training, and then seven days a week of walking, just walking every single day.”

After 8 Months, His Weight Stabilized at 205

A happy man is relaxing on green grass with squint eyes and raised up to sky arms at sunny summer day at park background. Concept of wellbeing and healthy lifestyle

Now his weight has stabilized at 205. “It's a good 50 pound loss for me, which is great. My energy is super high. My cardiovascular is a lot better. I can run more. I've started jump roping. That's a new thing that I've added to my workout routine.”

He Hopes His Story Will Help Others

“I just wanted to share this story with others. I'm just a normal dude. I'm 47, so creeping up on 50, just trying to get back in shape, trying to change the chemistry of my body, the composition of my body to lead a healthier lifestyle, which I think is good for everyone.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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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FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach

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 48 Pounds Walking 3 Miles a Day

Liz_5050_Gal_thestarchsolution7
Alek Korab
By Alek KorabOct 15, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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.

For many of us, finding an enjoyable and sustainable form of exercise can be challenging. Liz, the creator of 5050 Gal channel and advocate of the Starch Solution, has found her perfect fitness match in walking. As someone who lost 48 pounds naturally following Dr. John McDougall's meal plan, Liz understands the importance of simple, effective lifestyle changes. Her journey has inspired viewers to embrace a healthy, plant-based lifestyle. Today, she shares her transformative experience with walking as exercise, backed by scientific research.

Set Your Daily Walking Goal

Liz underlines the importance of making walking a consistent habit. "Walking has forever changed my life, and I'm going to tell you exactly why that is," she says in the post. For Liz, the turning point came when she committed to walking three miles a day during her "Breaking My Plateau" series in 2023. She explains, "Three miles for me is a magic number. So it's a place where I can get my heart rate up. I keep going. I do about 20 minute miles, so it takes me a full hour."

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

Aim for 10,000 Steps a Day

This commitment aligns with scientific findings. A study published in the journal Obesity found that people who lost at least 10% of their body weight in 18 months were walking around 10,000 steps a day, matching a common public health advice for daily physical activity.

Boost Your Mental Health While Walking

Walking isn't just about physical fitness; it's also a powerful tool for mental well-being. Liz shares, "I feel like when I'm on my walks, it allows me to feel more free, have my heart open wide. It's a time to reflect on how things are going and where I'm at in life." She uses her walks to connect with friends and listen to podcasts and audiobooks, making it a rewarding and enjoyable experience.

Watch Your Body Transform

Consistent walking can lead to noticeable physical changes. Liz noticed a difference in her body composition when she maintained her three-mile daily walks. "My legs definitely have trimmed down quite a bit," she reports. These visible results serve as motivation to keep up the habit.

The Science Behind Walking

The science backs up Liz's experience. The study we mentioned earlier in the journal Obesity found that, after adjusting for various factors like clinic location, gender, ethnicity, and baseline step count, there was a significant link between the total number of steps taken per day and weight change over 18 months. In simple terms, the study suggests an additional 0.46 pounds of weight loss for every extra 1,000 steps walked daily. That's almost half a pound for every extra 1,000 steps you take daily!

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

Begin with Small Steps

For those just starting, Liz suggests beginning with shorter walks and gradually increasing the duration. "Maybe you walk 15 minutes in the morning, 15 minutes at night, and then your two 15-minute breaks at work," she advises. The key is to establish a routine and stick to it.

Focus on Quality and Quantity

Research supports this approach, emphasizing the importance of both quantity and quality of walking. Creasy et al. state, "These results suggest that the target physical activity expressed as steps·day−1 is approximately 10,000 with approximately 3,500 of these steps achieved at an intensity consistent with MVPA and in bouts of at least 10 minutes in duration."

Challenge Yourself with Variety

To challenge yourself and maximize the benefits of walking, consider adding variety. Liz shares her experience: "I wear a weighted vest when I go out for a walk. I started with, I believe, 10 to 11 pounds. I'm now at 20. I love 20. It makes me feel so strong in my body."

RELATED: I'm 70 but Look 40 After Sculpting My Body with 2 Unexpected Exercises

Intensify Your Walks for Better Results

This approach aligns with research findings on the importance of intensity. Creasy et al. note, "The results of this study are important because they provide additional insight into physical activity recommendations that may be important to facilitate weight loss success. [...] This study further contributes to this body of literature and suggests that the pattern of physical activity expressed as steps·day−1 is associated with enhanced weight loss within a behavioral weight loss intervention."

Embrace Nature During Your Walks

Walking outdoors offers additional benefits. "I get to go out into nature, see the sun, if the sun is out, hopefully, and just breathe in fresh air," Liz enthuses. This connection with nature can enhance the overall walking experience and provide a mood boost.

Make Walking Your Daily Non-Negotiable

Liz considers walking one of her "non-negotiables" - a daily activity that's essential for her well-being. "I encourage you to get out and get your steps in," she says. "I love ending the day, taking my steps in, having that mental clarity, and having that zest for life."

RELATED:I’m a Strength Coach, and Here Are 6 Foods I Will Never Eat

Fall in Love with Walking

Liz's experience, supported by scientific research, shows that walking can be a powerful tool for weight loss, mental clarity, and overall well-being. By making it a priority and enjoying the process, you too can reap the benefits of this simple yet effective form of exercise. As Liz puts it, "Find something that you will be able to forever do and fall in love with it. Find reasons why you should fall in love with it." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Nurse Reveals Natural Weight Loss Plan That Burns Fat in 120 Days

Allie Janszen alliejanszen
Instagram.com/@alliejanszen
Leah Groth
By Leah GrothJan 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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 look like a different person by spring? Now is the time to make changes to your approach to health and fitness, says one expert. Allie Janszen, RN, is a hormone health and fat loss coach who lost 80 pounds naturally and helps other people do the same. In a recent post, she details exactly what you should do in order to achieve a major glow-up by spring. “For the next 4 months…become addicted to these 5 habits, and you’ll become unrecognizable by May,” she writes across the video. “5 health habits that can help you become unrecognizable in just 4 months,” she writes in the Instagram post.

Balance Blood Sugar

The first thing you need to learn how to do is “balance blood sugar like a pro,” she writes in her post. “Stable blood sugar reduces insulin spikes, promotes fat loss, and improves energy levels.” Do this by starting every meal with protein and healthy fats, avoiding “naked carbs,” she says, explaining that you should “always pair them with a protein source.” Her last tip is to add 1 tbsp apple cider vinegar to 8oz water before meals “to help stabilize post-meal glucose spikes.”

Optimize Sleep

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Next, “optimize your sleep for hormone reset,” she continues. “Quality sleep supports cortisol balance, reduces cravings, and aids in muscle repair and fat loss.” Here is how to do it: “Go to bed and wake up at the same time daily to regulate your circadian rhythm,” “limit blue light exposure an hour before bed,” and “create a calming bedtime routine with magnesium glycinate &/or herbal teas.”

Eat Hormone Boosting Foods

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Next, improve your diet with hormone-boosting foods. “The right nutrients nourish your body, reduce inflammation, and optimize estrogen, progesterone, and cortisol levels,” she writes. How to do it? “Focus on anti-inflammatory foods like salmon, leafy greens, berries, and olive oil,” “incorporate cruciferous vegetables (e.g., broccoli, kale) to support estrogen detoxification,” and “prioritize protein intake of at least 100g/day to support lean muscle and satiety.”

Manage Stress

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Her fourth strategy is to “manage stress with intentional practices,” she reveals. “Chronic stress dysregulates cortisol, leading to weight gain, fatigue & hormonal imbalances.” How to do it? “Add daily breathwork (4-7-8 breathing) or vagal toning exercises like humming or gargling,” “incorporate lymphatic drainage techniques such as dry brushing or rebounding,” and “take short breaks throughout the day to reset cortisol levels.”

Move Your Body Daily

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Lastly, move your body daily, she recommends. “Regular movement supports healthy hormone levels, builds lean muscle, and improves metabolic health.” She suggests doing at least 30 minutes of movement every day, prioritizing weight training 3 to 4 times per week to build lean muscle and boost metabolism, and including low-intensity movement (e.g., walking, stretching) on recovery days. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Top Doctor Reveals 7 Hidden Signs You're Eating Too Much Sugar

Dr. Eric Berg DC
Copyright Dr. Eric Berg DC/YouTube
Christopher Roback
By Christopher RobackJan 19, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓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.

✓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.

Does your tongue have a persistent white coating? Or maybe you've noticed your skin becoming more wrinkled lately? These could be unexpected signs that you're consuming too much sugar. Dr. Eric Berg DC, a leading authority on nutrition and healthy weight loss, has helped millions understand the hidden dangers of excessive sugar consumption. With over 13 million YouTube subscribers and multiple bestselling books, Dr. Berg breaks down the surprising signals your body sends when sugar intake is too high. Read on to discover if you're experiencing any of these seven warning signs.

Before We Start What Counts as Sugar

"I need to clarify exactly what sugar is and the difference between a sugar and a carbohydrate," Dr. Berg says in his post, explaining that many people misunderstand the relationship between complex carbohydrates, simple carbohydrates, and sugars. He reveals that carbohydrates consist of three components: sugar, fiber, and starch – with starch being a hidden form of sugar many overlook.

The Surprising Truth About Starch

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"Starch is sugar," Dr. Berg states plainly. He explains that starch is simply multiple sugar molecules connected together, scientifically called polysaccharides. Even more concerning, some modified starches like maltodextrin can spike blood sugar levels to 185 on the glycemic index – dramatically higher than table sugar at 65.

Sign 1 Unexplained High Adrenaline

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The most surprising sign of excessive sugar consumption, according to Dr. Berg, is elevated adrenaline levels. "Too much sugar damages the cell's ability to make energy in the mitochondria," he explains. This leads to increased adrenaline production, causing nervous energy, restlessness, and even insomnia.

Sign 2 Frequent Infections

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"Having too much sugar will weaken your immune system to the point where you're more vulnerable to acquire an infection," Dr. Berg warns. This reduced immunity makes you more susceptible to various types of infections.

Sign 3 Low Testosterone Levels

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"Sugar will lower testosterone," Dr. Berg reveals. This reduction can lead to multiple issues, including erectile dysfunction, decreased libido, and difficulty building muscle, as testosterone plays a crucial role in muscle development.

Sign 4 Bleeding Gums

Toothache,,Pain,And,Sensitive,Teeth,With,A,Woman,Brushing,dental,dentist,tooth teethShutterstock

If you see pink in your toothbrush after brushing, pay attention. Dr. Berg explains this could indicate a mild form of scurvy, showing vitamin C deficiency. "When you eat sugar, you block vitamin C and one place that it shows up is in your gums," he notes.

Sign 5 Chronic Sinus Problems

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"Most chronic sinus problems are a fungus called aspergillus," Dr. Berg explains. This microorganism feeds on sugar, making it nearly impossible to resolve chronic sinus infections without eliminating sugar from your diet.

Sign 6 Persistent White Tongue

Female tongue with a white plaque. Cropped shot of a young woman showing tongue isolated on a white background. Digestive tract disease, organ dysfunction, poor oral hygiene, fungal infections

Shutterstock

A chronic white tongue coating could indicate candida overgrowth. "I do not think you can get rid of this candida without eliminating sugar from the diet because it loves these simple sugars," Dr. Berg emphasizes.

Sign 7 Premature Aging

Anti-Wrinkle Skin Care. Sad Woman Looking In Mirror, Touching Her FaceShutterstock

"When you consume too much sugar, you're going to produce less collagen," Dr. Berg warns. This reduction in collagen production manifests as loose, more wrinkled skin, leading to premature aging.

Taking Action Against Hidden Sugars

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Recognizing these signs is crucial for taking control of your health. Dr. Berg's insights reveal how sugar affects multiple body systems, from hormones to immune function. By paying attention to these warning signs and reducing sugar intake – including hidden sources like modified starches – you can start improving your health today. Remember, awareness is the first step toward positive change, and even small reductions in sugar consumption can lead to significant health improvements. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

Fitness Trainer Reveals 10 Fat Burning Habits Over 50

Christine Roderick corexchristine
Copyright corexchristine/Instagram
Leah Groth
By Leah GrothJan 19, 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:
✓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.

✓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 letting your age be an excuse for not getting into shape? One 57-year-old expert who looks half her age has some recommendations to help you burn fat and achieve your best body. Christine Roderick is an “age positive” fitness trainer who helps “women over 40 transform their body, mind & spirits.” In a new social media post, she shows off her flat abs and reveals all her healthy daily habits that help her achieve her fantastic figure. “What I do for maximum fat burning at 57,” she writes. “Use this template for a week, 2 weeks or a month to get results,” she adds, sharing “what a typical day looks like” in her life.

Intermittent Fasting

Her first habit is intermittent fasting. “Fast 12-13 hours,” she recommends. Intermittent fasting prolongs “the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Hydration

Christine wakes up at 6:15 a.m. The first thing she does is hydrate. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Coffee

Christina drinks a “loaded” coffee latte at 7:00 a.m. She adds @cymbiotika nootropic creamer and one scoop of collagen. According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

Protein Before Workout

At 8:00 a.m., she hits the gym for a challenging strength training workout “with about 15 grams of protein as fuel & water with. @kion aminos,” she reveals. 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.

Here Is What She Eats in a Day

For breakfast, Christine consumes 30 to 49 grams of protein, healthy fats, and carbs. She might eat eggs, lean meat, avocado, and whole grain toast or have a protein shake with prebiotic powder. Lunch is her largest meal of the day, “lean protein, bit more complex crabs & veggies ( i.e. salmon, leafy green salad & brown rice )” she writes. At 3 she will have a snack, 20 grams of protein in the form of cottage cheese, Greek yogurt, or hummus with veggies or seed cracker. Dinner might be lean meat, grilled veggies, and salad. “I tend to skip a lot of carbs at night but if I do do it it’s usually quinoa or a whole grain,” she says. For dessert, she will have “chocolate something!” she says. In total she aims for 120 grams of protein.

Stretching or Yoga

She also does stretch or yoga in the afternoon “to work on mobility & flexibility,” she says. “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

Walking

Christine gets her steps in. She explains that she is “trying to incorporate the 15-20 minute walk after dinner at a 50% so far lol but really want this in my life,” she writes. Going for a daily walk can be a game changer, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

Tea Before Bed

She also avoids eating 2 to 3 hours before bed, “just a habit I made myself get consistent with,” she says. “I drink tea or sugar free cacao if I need something.” Numerous studies have shown that various teas may boost your immune system, fight inflammation, and even ward off cancer and heart disease.

Supplements

Christine takes supplements throughout the day:

Morning supplements: @fatty15, @seed probiotics @joiwomenswellness NAD, glutathione, C & methylated vitamin B 12

Afternoon supplements: @modere_us collagen & Trim ( Cla) @cymbiotika D3K2 @udeawellness the hair pill & omega 3 supplement

Evening supplements: Magnesium threonate & citrate for calm & progesterone

Sleep

Lastly, she prioritizes sleep. “In bed by 10 hopefully!!!!” she writes. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

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