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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.

This Many Steps Daily Burns More Fat Than Diet Alone Says Expert

Transform your body with this simple walking habit.

Christopher Roback
By Christopher RobackMar 19, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Dr. Nicolas Verhoeven Physionic
Copyright Dr. Nicolas Verhoeven/Instagram/Shutterstock
Christopher Roback
By Christopher RobackMar 19, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Fitness & Workouts

Looking to lose weight? The battle between diet and exercise continues, but new research suggests that walking 20,000 steps daily could be the missing piece in your weight loss journey. Science shows it burns more fat than diet alone. Dr. Nicolas Verhoeven, a molecular medicine researcher and exercise physiologist who breaks down complex health science through his platform Physionic, has examined the research behind walking's fat-burning effects. Meanwhile, Robin Laird, creator of the popular YouTube channel "The Science of Self-Care" with nearly 200,000 subscribers, committed to walking 15,000 steps every single day for two full years—even through the pandemic—before upping her goal to 20,000 steps. Together, they reveal the science-backed benefits of this simple activity. Read on to discover exactly how many steps it takes to transform your body.

The Scientific Evidence for Fat Loss

Research confirms that walking 20,000 steps daily leads to significantly more fat loss than dieting alone. "For people who are trying to lose weight, I've now read through thousands of comments on my videos, and many people have successfully lost significant weight through walking," says Robin. She notes an important advantage: "One of the beautiful things about walking is that you can move your body at a very low intensity, activate your muscles, and burn extra calories without becoming ravenous in the way high-intensity exercise might."

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

3.5 Pounds More Fat Gone

Dr. Verhoeven analyzed a scientific study directly comparing a diet-only group with a diet-plus-walking group. "Over 12 weeks, both groups lost weight," he explains, "but what's really interesting is the fat mass measurements." The results were clear: while total weight loss appeared similar between groups, the walking group lost 1.6 kilograms (about 3.5 pounds) more fat mass than the diet-only group. "This was statistically significant, indicating a likely effect," Dr. Verhoeven confirms. "It works."

Beyond Fat Loss: Sleep Quality Improvements

The benefits extend beyond weight management. "When I'm walking a lot in a day, I sleep so well," Robin shares from her experience. "Sleep makes such a big difference in overall health. I sleep more soundly and deeply when I've walked a lot."

Science Backs It Up

Dr. Verhoeven points to research supporting this connection. One study assessed sleep quality in relation to step count over a month. "You'll notice three buckets of walking: low, average, and high," he explains. "Women in the high-walking group experienced improved sleep quality." While the study showed more pronounced effects in women, Dr. Verhoeven notes that "other studies on exercise indicate improved sleep from physical activity" more generally.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Walking After Meals: The Blood Sugar Connection

Walking after meals provides another surprising benefit. "I've noticed that a walk after dinner helps with digestion and the glycemic impact of your dinner," Robin observes. "When I walk after dinner and then sleep, it feels like a different biochemical experience than if I walk, then eat, and then sleep."

Why It Works

This observation is backed by science. "By Robin's keen memory," Dr. Verhoeven says, referencing a study where researchers had people consume carbohydrates and then walk immediately afterward. "Walking flattens out our blood sugar spike," he explains. "The glucose entering the bloodstream from food consumption is probably being sequestered by the leg muscle cells, which take up glucose molecules using transporters called GLUT. These transporters can be activated by insulin, but they can also be activated by muscle stimulation like walking."

Additional Benefits of 20,000 Steps

Walking's benefits extend far beyond what's been discussed. Dr. Verhoeven mentions a scientific review that details numerous additional benefits: "blood pressure reduction, lowering blood lipoproteins, improved cognition, reduced dementia risk, reduced cancer risk, better bone health," and mental health improvements.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

How to Safely Reach 20,000 Steps Daily

For those inspired to increase their step count, Robin offers important advice from her experience. "It's important to note that I had been walking a lot before I decided to do 20,000 steps a day," she cautions. "If you're currently walking 5,000 steps, I wouldn't necessarily recommend going straight to 20,000, because you might experience issues in your foot or knee."

Get Good Shoes

Equipment matters too. "I make sure to replace my shoes very regularly, and when I go for longer walks, to wear great quality shoes," Robin advises. "If you're going to be walking so much every day, making sure you have shoes that work for your feet is very important."

Cushioning Is Key

When choosing shoes, Robin recommends running shoes: "Running shoes are built for endurance and usually help avoid compression as much as possible." She prefers "shoes that are built for really long distances, which typically tend to be more cushiony."

RELATED:What Happens When You Quit Soda, According to a Nutritionist

The 300-Mile Rule

As for replacement, Robin is practical: "I replace my shoes every few months, which is a little shocking, but with the amount I use them, it's necessary." Dr. Verhoeven confirms this approach, noting that running shoes should typically be replaced every 300-500 miles. "I feel it in my knees and feet when it's time for new shoes," Robin adds.

Start Your 20,000 Steps Journey Today

The research is clear: walking 20,000 steps daily burns more fat than diet alone, while delivering impressive additional health benefits. The walking group in Dr. Verhoeven's cited study lost 3.5 pounds more fat than the diet-only group—concrete evidence that this amount of daily movement makes a significant difference.

Your First Step

Whether you're looking to burn fat, sleep better, control blood sugar, or enhance overall health, these extra steps offer an accessible, low-impact way to achieve these goals. Start where you are, gradually build toward 20,000 steps, and experience the scientifically-proven benefits of this simple yet powerful activity.

walking

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Fitness & Workouts

This Many Steps Burns More Fat Than Diet Alone

Dr. Nicolas Verhoeven Physionic
Copyright Dr. Nicolas Verhoeven/Instagram/Shutterstock
Christopher Roback
By Christopher RobackMar 19, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Looking to lose weight? The battle between diet and exercise continues, but new research suggests that walking 20,000 steps daily could be the missing piece in your weight loss journey. Science shows it burns more fat than diet alone. Dr. Nicolas Verhoeven, a molecular medicine researcher and exercise physiologist who breaks down complex health science through his platform Physionic, has examined the research behind walking's fat-burning effects. Meanwhile, Robin Laird, creator of the popular YouTube channel "The Science of Self-Care" with nearly 200,000 subscribers, committed to walking 15,000 steps every single day for two full years—even through the pandemic—before upping her goal to 20,000 steps. Together, they reveal the science-backed benefits of this simple activity. Read on to discover exactly how many steps it takes to transform your body.

The Scientific Evidence for Fat Loss

Research confirms that walking 20,000 steps daily leads to significantly more fat loss than dieting alone. "For people who are trying to lose weight, I've now read through thousands of comments on my videos, and many people have successfully lost significant weight through walking," says Robin. She notes an important advantage: "One of the beautiful things about walking is that you can move your body at a very low intensity, activate your muscles, and burn extra calories without becoming ravenous in the way high-intensity exercise might."

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

3.5 Pounds More Fat Gone

Dr. Verhoeven analyzed a scientific study directly comparing a diet-only group with a diet-plus-walking group. "Over 12 weeks, both groups lost weight," he explains, "but what's really interesting is the fat mass measurements." The results were clear: while total weight loss appeared similar between groups, the walking group lost 1.6 kilograms (about 3.5 pounds) more fat mass than the diet-only group. "This was statistically significant, indicating a likely effect," Dr. Verhoeven confirms. "It works."

Beyond Fat Loss: Sleep Quality Improvements

The benefits extend beyond weight management. "When I'm walking a lot in a day, I sleep so well," Robin shares from her experience. "Sleep makes such a big difference in overall health. I sleep more soundly and deeply when I've walked a lot."

Science Backs It Up

Dr. Verhoeven points to research supporting this connection. One study assessed sleep quality in relation to step count over a month. "You'll notice three buckets of walking: low, average, and high," he explains. "Women in the high-walking group experienced improved sleep quality." While the study showed more pronounced effects in women, Dr. Verhoeven notes that "other studies on exercise indicate improved sleep from physical activity" more generally.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Walking After Meals: The Blood Sugar Connection

Walking after meals provides another surprising benefit. "I've noticed that a walk after dinner helps with digestion and the glycemic impact of your dinner," Robin observes. "When I walk after dinner and then sleep, it feels like a different biochemical experience than if I walk, then eat, and then sleep."

Why It Works

This observation is backed by science. "By Robin's keen memory," Dr. Verhoeven says, referencing a study where researchers had people consume carbohydrates and then walk immediately afterward. "Walking flattens out our blood sugar spike," he explains. "The glucose entering the bloodstream from food consumption is probably being sequestered by the leg muscle cells, which take up glucose molecules using transporters called GLUT. These transporters can be activated by insulin, but they can also be activated by muscle stimulation like walking."

Additional Benefits of 20,000 Steps

Walking's benefits extend far beyond what's been discussed. Dr. Verhoeven mentions a scientific review that details numerous additional benefits: "blood pressure reduction, lowering blood lipoproteins, improved cognition, reduced dementia risk, reduced cancer risk, better bone health," and mental health improvements.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

How to Safely Reach 20,000 Steps Daily

For those inspired to increase their step count, Robin offers important advice from her experience. "It's important to note that I had been walking a lot before I decided to do 20,000 steps a day," she cautions. "If you're currently walking 5,000 steps, I wouldn't necessarily recommend going straight to 20,000, because you might experience issues in your foot or knee."

Get Good Shoes

Equipment matters too. "I make sure to replace my shoes very regularly, and when I go for longer walks, to wear great quality shoes," Robin advises. "If you're going to be walking so much every day, making sure you have shoes that work for your feet is very important."

Cushioning Is Key

When choosing shoes, Robin recommends running shoes: "Running shoes are built for endurance and usually help avoid compression as much as possible." She prefers "shoes that are built for really long distances, which typically tend to be more cushiony."

RELATED:What Happens When You Quit Soda, According to a Nutritionist

The 300-Mile Rule

As for replacement, Robin is practical: "I replace my shoes every few months, which is a little shocking, but with the amount I use them, it's necessary." Dr. Verhoeven confirms this approach, noting that running shoes should typically be replaced every 300-500 miles. "I feel it in my knees and feet when it's time for new shoes," Robin adds.

Start Your 20,000 Steps Journey Today

The research is clear: walking 20,000 steps daily burns more fat than diet alone, while delivering impressive additional health benefits. The walking group in Dr. Verhoeven's cited study lost 3.5 pounds more fat than the diet-only group—concrete evidence that this amount of daily movement makes a significant difference.

Your First Step

Whether you're looking to burn fat, sleep better, control blood sugar, or enhance overall health, these extra steps offer an accessible, low-impact way to achieve these goals. Start where you are, gradually build toward 20,000 steps, and experience the scientifically-proven benefits of this simple yet powerful activity.

Fitness & Workouts

You Won't Burn Fat Without This Daily Habit

Mike Mutzel metabolic_mike
Copyright metabolic_mike/Instagram
Christopher Roback
By Christopher RobackFeb 01, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Have you been hitting the gym regularly but still struggling to lose weight? You're not alone. Many people face this frustrating situation, and according to recent research, the solution might be simpler than you think.

Mike Mutzel, MS, a functional medicine consultant and nutrition expert, shares research on why walking 8,000 steps daily could be the missing link in your fat loss journey. With over 700,000 YouTube subscribers and extensive experience in clinical nutrition, Mike's evidence-based approach has helped thousands achieve their health goals. As the author of "Belly Fat Effect" and a graduate of the Institute for Functional Medicine, he bridges the gap between cutting-edge research and practical application.

If you want to finally understand why your workouts might not be delivering results and learn how to fix it, this article reveals the science behind the simple act of walking and its profound impact on your body's ability to burn fat.

Why Being Inactive Makes Fat Loss Nearly Impossible

"Physical inactivity is the fourth leading cause of death worldwide," Mike explains in his post, highlighting how sedentary behavior creates something called exercise resistance. This means that when you're inactive throughout the day, your body becomes less efficient at burning fat, even during workouts. The research, led by Edward Coyle at UT Austin, demonstrates that low daily activity can significantly impair your body's ability to metabolize fat.

RELATED: Doctor Reveals How Much Walking You Need to Hit 10% Body Fat

The Science Behind Exercise Resistance

According to Mike, "In people who have low physical activity, who walk less than 8,000 steps per day, a one-hour exercise session has no effect of increasing fat oxidation." This revolutionary finding explains why many people who exercise regularly but remain sedentary throughout the day struggle to lose weight. The body needs consistent movement throughout the day to maintain its fat-burning capabilities.

How Walking 8,000 Steps Transforms Your Metabolism

The research shows remarkable differences between active and inactive individuals. "We see a 19% increase in resting fat oxidation after exercise in people who maintain high step counts," Mike notes. This means your body becomes significantly better at burning fat, not just during exercise but throughout the entire day, when you consistently reach your step goals.

The Impact on Post-Meal Fat Burning

Mike emphasizes that walking more than 8,000 steps daily helps your body handle meals better. "You see a reduction in triglycerides of 27% in the high step count group compared to the low step count group," he explains. This improvement in metabolic health means your body processes food more efficiently and stores less fat after meals.

Making Exercise More Effective

When you maintain higher daily step counts, exercise becomes more beneficial. "People that are very sedentary, they go to the gym and they're just exhausted," Mike observes. However, regular walking throughout the day reduces exercise fatigue and improves performance. The research shows an 11% reduction in lactate buildup in the high step count group, making workouts feel easier and more effective.

The Sweet Spot for Longevity

Recent research cited by Mike reveals that "the sweet spot in terms of the number of daily steps we all should be striving to achieve per day happens to be around 8,600 steps." This amount not only optimizes fat burning but also reduces the risk of all-cause mortality and cardiovascular issues.

RELATED:She Lost Weight in Her 40s with This Game-Changing Walking Hack

Protecting Your Brain Health

Mike points out that the benefits extend beyond fat loss: "People who sit longer than 10 hours per day have increased incidence of dementia." Regular walking throughout the day ensures better blood flow to the brain and improved cognitive function, making it essential for overall health and wellbeing.

Simple Ways to Increase Your Daily Steps

Making 8,000 steps achievable doesn't require dramatic lifestyle changes. Mike suggests taking "exercise snacks" every 90 minutes: "Take your dogs on a walk, if you work from home, take the stairs instead of the escalator." These small changes add up to significant benefits throughout the day.

The Perfect Balance: Structured Exercise and Daily Movement

"You still need to go to the gym, do structured physical exercise," Mike advises, but combining this with consistent daily movement maximizes results. Whether you prefer yoga, hiking, or resistance training, your chosen exercise becomes more effective when paired with regular walking throughout the day.

Your Action Plan for Success

To optimize your fat-burning potential, aim for at least 8,000 steps daily while maintaining your regular exercise routine. Mike recommends breaking up long periods of sitting with short walks and taking stairs whenever possible. These simple habits, when combined with proper nutrition and regular exercise, create the perfect environment for sustainable fat loss and improved overall health. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

I Burned 10% of My Body Fat by Walking 10,000 Steps Every Day

Paul Revelia
Paul Revelia/YouTube
Leah Groth
By Leah GrothJul 30, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Do you want to burn body fat without going on a drastic diet or spending hours in the gym daily? Paul Revelia, owner of Pro Physique, is a fitness coach who helps people burn fat and become the fittest versions of themselves. In one of his viral videos, he explains how walking was seriously instrumental in his own body fat loss journey and how you can follow in his footsteps. In the clip, he explains how “when I was trying to lose body fat,” all he did “was walk” and how 10,000 steps a day helped him achieve his goals.

Wear a Fitness Tracker

Runner,Using,Heart,Rate,Monitor,Training,Running,,Smartwatch,Checking,PerformanceShutterstock

“Right here, we're gonna talk about the idea of fat loss and how it relates to getting steps per day. Because we now wear fitness trackers, we now have this accountability that we didn't have before, and it was a game changer for me when I actually started paying attention,” he explains in the video.

He Wanted to Determine How Many Steps Equals a Mile

He explains that he “ran an experiment at the local track” to figure out how many steps actually translate to one mile. He also wanted to figure out exactly what 10,000 steps “look like.”

10,000 Steps Is Generally Considered the Goal

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

He reveals that an FAQ is, “Can you please tell me if you can lose weight walking 10,000 steps?” But first of all, “what is 10,000 steps?” he asks. “I think a lot of us hear this term, you should get 10,000 steps a day, but what does 10,000 steps a day actually look like?”

He Tested It Out at His Local Track

man running in the track. Fit male fitness runner jogging in stadium

So, he went to a local track that was a quarter mile. “Obviously, if it's a quarter mile, it takes four laps to walk a mile. So I decided I'm gonna run the time, and I'm gonna actually count my steps, not use a device. Sometimes, those are a little inaccurate. So, I actually walked multiple times around and counted my steps every time. So how many steps do you think it took to get around a quarter mile or a mile?”

One-Quarter Mile Took 5 Minutes and 440 Steps

Runner with heart rate monitor sports smart watch. Man running looking at his pulse outside in nature on road with smartwatch.Shutterstock

“I was a little surprised,” he confesses. “That entire walk, which took five minutes to get around that quarter mile, took me 440 steps. Now I'm six foot three. Maybe my steps are longer than yours, but I was a little surprised. That means that it's only 1,760 steps for a mile. That means if you're getting 10,000 steps a day, what is that? Seven, eight miles? I mean, that is a significant amount of walking. And I think the idea of you losing weight walking 10,000 steps a day? Hell, yes.”

Walking and Walking for Fat Loss Are Two Different Things

Travel concept. Men wear leather shoes and travel on the Suspension bridge.Shutterstock

He explained that he had used walking for all his fat loss in the past. “However, there is a big difference between walking and walking for the purposes of losing body fat,” Paul explains. “Now, when I'm traveling or going on vacation or I just wanna get my steps up so I can enjoy some food, I will do that. However, when I'm trying to get lean, when I'm trying to get shredded, get my body fat down, well below 10%, yes, I use walking.”

When Walking for Fat Loss, He Changes the Intensity

Young sexy couple is running along the promenade. they are doing their sport workout in the beautiful sundown along the beach. colorful dress, trees, water, mountains and a amazing blue sky.Shutterstock

When he is walking for fat loss, “I'm not walking on a track at a casual pace. No, I changed the intensity of the exercise,” he says, revealing some “methods” to use walking for fat loss.

You Need to Calculate Calories In and Out and Your Metabolic Weight

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

First, you need to look at your “calories in, calories out,” he says. Next, you need to understand your “basal metabolic rate,” he adds. “What are your requirements? And then, how much are you burning throughout the day?”

Most of the Calories You Burn Aren’t From Exercise

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

“I think a lot of us assume that most of the calories we burn come in the form of exercise. That is actually a very small portion of that. In fact, I don't count my exercise towards my fat loss calories,” he reveals. “I only count what is typically gonna be my basal metabolic rate or the amount of energy that my body requires just to keep the lights on and keep moving along with the calories that I burn in cardiovascular exercise.”

He Lifts Weights

Fit people standing at barbells before exercise. Horizontal indoors shotShutterstock

His focus at the gym is weightlifting. “When people say there's no way you got that physique just from walking, guys, I've been lifting weights for 30 years. The only thing that really changes when you see me here with a little bit more body fat and here with a little bit less body fat is the body fat. The muscle was there,” he says.

You Look More Muscular When You Shed Body Fat

close up of man holding weight in gymShutterstock

“There's this weird thing that happens. You have this illusion. The more body fat you have, the more you don't have as much shape and detail. You actually look more muscular. More people come up to me in the gym when I'm 205 pounds than I'm at 235 pounds. This look is kind of an illusion. I'm not stronger. I don't have more muscle, and yet I look much more muscular, and I look stronger,” he says.

Diet Is Key

High protein food for body builders as meat, fish, dairy, eggs, buckwheat, oatmeal, nuts, bean, pumpkin seed and sunflower seed. Top view.Shutterstock

“That is what bodybuilding is all about. It's about dieting down, getting to very low body fat levels, and keeping as much muscle as possible. So, for the purposes of can you lose weight by walking 10,000 steps, yes. But you can also gain weight walking 10,000 steps a day if your diet is a mess,” he says.

RELATED: 4 Ways I Tightened My Sagging Skin After 50

He Recommends an Online Calculator

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

He recommends using an online calculator. “I'm gonna let you plug in all the information you need to get an accurate reading for where your calories should be for fat loss, rapid fat loss, muscle building, bulking, whatever it might be. And then you can give yourself a plan,” he says.

If You Overexercise, You Will Overconsume Calories

Nutritional label with focus on calories.Shutterstock

“Although I would love to just tell everyone, ‘Hey if you go walk 10,000 steps a day, you're gonna lose weight,’ what happens when some people exercise more, and the research actually backs this up, is they overconsume calories,” he says. “That's right. If you're not being accountable, well, there is a likelihood that you're going to eat more because you're hungrier. So this tells us that exercise might actually cause an induction of overeating.”

He Made This Mistake When He Was Younger

Rear view to runner in blue t-shirt and black leggings running on bridge. Outdoor exercising on smooth concrete ground on lake bridge. Sun is outlining man bodyShutterstock

He even did that when he was younger and “got as fat as possible,” he admits. “I did end up putting on a lot of body fat through those years. I don't regret it because it was a learning experience, and I went through it. But I can also attest to the fact that sometimes, when you add more food, you actually move more, right? It's called adaptive thermogenesis. It works that way. Some people, they get more food, they get more energy. It all depends on where you're at in your life and your calories and your diet.”

You Can Walk on Incline, Change Intensity, and Change Speed

Couple of Young Happy Travelers Hiking with Backpacks on the Beautiful Rocky Trail at Warm Summer Sunset. Family Travel and Adventure Concept.Shutterstock

“Can you lose weight walking 10,000 steps a day?” He says the answer is yes. “That's seven miles or so of walking per day, which is a significant amount. Now, do I walk 10,000 steps? Perhaps, but what do I do? I change the intensity. I walk on an incline. I speed up on that incline.”

RELATED:I Lost 120 Pounds by Walking. Here Is What I Wish I Knew Before

Whatever Method You Choose, It Boils Down to Diet

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

“Is it better to walk 10,000 steps a day outside on a flat surface? Or is it better to walk 5,000 steps a day on an incline? Maybe it's better to walk 2000 steps, but you're sprinting, right? So, there are different modalities, intensities, and ways to get the same result. But ultimately, it all comes down to that big pie that shows us how many calories we're burning throughout the day, okay?” he says.

You Don’t Need to “Go Hard”

Tired young man runner taking a rest after running hard at the parkShutterstock

“Most of the calories that we're gonna burn are gonna come in the form of non-exercise activity. And a lot of the reasons I love using walking is because it's not a form of cardio that's gonna diminish my non-exercise activity. And this is what I mean by that. A lot of people love to go hard. They love to go hard on their cardio for 15 to 30 minutes, but then they're gas and exhausted the rest of the day. If you've ever done high-intensity sprints, you know what I'm talking about, it wrecks you. That means for the rest of the day, you have less neat or non-exercise activity thermogenesis. So, although you burn more calories in that 15 to 20 to 30-minute session, you burn fewer calories. The other 23 and a half hours a day. Who's the real winner here? Depends on your goals,” he says.

You Don’t Have to Be a “High-Intensity Athlete”

Strong,Fitness,,Gym,,Dumbbell,Teamwork,Training, push,up, muscle, weights,Shutterstock

“If something specific requires you to be a high-intensity athlete, great. I’m not telling you guys 47 years old, lifetime natural, I'm sustaining well below 10% body fat with almost zero effort through walking, hitting my macros, and going to the gym a couple days a week,” he continues.

RELATED:I Got Into the Best Shape of My Life After 50 With These Top Foods

You Can Lose Weight Walking

“So yeah, get your butts to the track, count those steps. I wanna see if it's the same for you. Four me for a quarter mile. So what would that be? So that actually works out almost perfectly to six miles. It's about 10,000, 500 steps for six miles. So 10,000 steps is a six-mile walk. That is not nothing. You can definitely lose weight doing that,” he says. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

8 Fat Burning Methods Better Than Exercise, According to Weight Loss Expert

Abram Anderson
Abram Anderson/Instagram
Leah Groth
By Leah GrothDec 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you want to burn fat without counting calories or spending hours at the gym? Abram Anderson is a weight loss coach who regularly shares tips on how to burn fat fast. In a few new video post, he reveals simple hacks for burning fat that take very little effort. “Do you want to lose weight faster than what you're currently doing? But you do not want to count calories, you do not want to take supplements, and you don't want to have to use willpower?” he says, going on to reveal them.

Focus on Speeding Up Your Metabolism

To burn fat fast, you need to rev up your fat-burning system. “One of the tips that I give,” he says in the post, “is to try to speed up your metabolism. There's a few different ways to speed up your metabolism extremely easily.”

RELATED: 5 High-Protein Breakfasts Hollywood Trainer Magnus Lygdback Swears By

Do 30 Seconds of an Activity Right Before You Eat

The first suggestion he has? “You can do 30 seconds of an activity right before you eat. You'll be able to increase your insulin sensitivity right before you eat. You'll be able to eat the same number of calories and store less as fat that way, plus you have a higher metabolism,” he says.

Or, Add Spices to Your Food

“Or you can try to eat spicier food,” he says. “If you were just to add spices to your food, you can literally eat the same number of calories once again and actually burn more of them without having them stored as body fat,” he claims.

Two Tablespoons of Fermented Food Per Meal Helps Melt Body Fat

In another video, he reveals something you should add to every meal to melt body fat. “According to scientific research, two tablespoons of a fermented food with meals” is all you need “if you want to improve your microbiome and melt body fat drastically,” he says.

RELATED: Weight Loss Coach Lost 40 Pounds and Kept It Off for 14 Years With These 5 Changes

Kimchi Is the Best One to Eat

Korean,Traditional,Kimchi,On,A,Dark,Background.Shutterstock

“It's not just any fermented food. According to our data, it seems that kimchi seems to far outweigh the benefits for weight loss and microbiome health compared to anything else,” he continues. “So the yogurt just doesn't cut it. But if you could have kimchi in your diet, it can do absolute wonders.”

Disruption of Blood Sugar Leads to Overeating

“If you want to learn how to stop overeating so you can melt body fat easier, this is the advice that we give to our clients inside of our health and life coaching program. And it's helped them melt 20, 50, a hundred plus pounds of body fat without counting calories,” he continues. “This advice might work for you, too. By far, the biggest thing that is leading to overeating is a disruption in your blood sugar levels.”

Here Is the Secret to Prevent Binge Eating

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“What happens is you eat something that's high in carbohydrates and easy to digest, and you get a blood sugar spike. When you have a blood sugar spike, even if you're staying in normal ranges, your body will release insulin, which will cause a blood sugar spike down. That spike down causes you to feel uncontrollably hungry, where you feel like you can eat everything in sight,” he says. “The solution to this is to add in complex carbohydrates, water, and a food from nature inside of that meal, and that's how you prevent binge eating.”

And, Walking Is the Most Effective Workout for Losing Body Fat

“Walking has proven to be the most effective exercise for losing body fat, at least for my clients,” adding that “it doesn't actually require a whole lot of effort in order to see phenomenal results with it.” However, when you walk matters. “If you choose when you do your walk, you can actually maximize your results. So if you were to actually walk first thing in the morning or walk immediately after a workout for whatever reason, that seems to increase the amount of body fat you lose. And my theory is twofold,” he says.

Walking in the Morning Can Help Curb Cortisol Levels When They Are the Highest

“One, when you walk in the morning, you get sunshine, and your cortisol levels are the highest. You can actually curb that and better metabolize stress hormones because cortisol has been shown to be both anabolic to fat and catabolic muscle. So you can curb that if you walk in the morning,” he says.

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

Walking Post Workout Can Utilize the Afterburn Effect

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The other best time to walk? “Two, if you were to walk after a workout, you actually utilize something called the afterburn effect,” he says. This is “where you burn additional calories even after your workout, and it's like extending it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

How to Burn 800 Calories Per Day Without Exercising, According to a Neuroscientist

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By Leah GrothSep 13, 2024
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Andrew Huberman, PhD, is an American neuroscientist who shares all of his life and health hacks on his YouTube channel, Respire. In a new viral video, he reveals the ultimate weight loss secret: How to burn at least 800 extra calories a day without exercising. “If you're really interested in burning calories and you don't have the opportunity to exercise or you're averse to exercise, for whatever reason,” there is another alternative, according to Huberman. He explains that it “is one of the strongest stimuli that one can incorporate to stimulate fat loss, 800 to 2,500 calories per day,” and has “nothing to do with exercise in the traditional form.”

Movement Is Effect to Stimulate Fat Burn

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“Small movements are actually mobilizing and oxidizing a lot of fat and a lot of energy,” he says. “So one of the most powerful ways to stimulate epinephrine, which is also called adrenaline, from these neurons that connect to fat and thereby stimulate more fat, mobilization, and oxidation is through movement. But I'm not talking about exercise.”

Subtle Movement, Like Shivering, Is Effective in Oxidizing Fat

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“The type of movement that I'm referring to is extremely subtle. Some of you may be familiar with this type of movement, but I'm guessing you're probably not familiar with what I'm about to tell you, which is that shivering or shivering is a strong stimulus for the release of adrenaline into fat and the increase in fat, oxidation, and mobilization. But shivering is not just induced by cold. And there are other subtle forms of movement that can greatly increase fat metabolism and fat loss,” he continues.

There Is Research That People Who Shiver Burn More Calories

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He explains that research has found that people who fidget and engage in “subtle movement” throughout the day may overeat but don’t gain weight. “In fact, many people who had low levels of body fat had a lot of resting tremor, not of the Parkinsonian type, but they would bounce their knee while they were sitting. When they would talk, they would engage in very angular movements. They were sort of electric.”

In Fact, They Could Burn 800 to 2,500 More Calories

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“Fidgeters, people that bounce their knee, people that have a head bob while they're listening, people that nod a lot, people that stand up and sit down a lot throughout the day, and people that pace burn anywhere from 800 to 2,500 calories more than the control group in the experiments that they looked at,” he says.

There Is Modern Research Backing This Up

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“There's been a modern look into all this, and these numbers check out that simply moving around a lot, even if those are subtle movements, greatly increases the amount of energy that you burn. And people who overeat, the people who can have the second or the third donut or donuts at all and don't seem to put on weight to the same degree, they are people that move around a lot, even when seated,” he says.

It Can Include Moving Your Limbs or Even Standing Up More Quickly

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“There are people that will often move their limbs very quickly as well. There even have been studies that have explored other things that correlate with fidgeters. Fidgeters stand up very quickly at the end of a lecture, or they start to gather their things very quickly, whereas nonfidgeters don't,” he says.

RELATED:I Lost 45 Pounds and Got Into the Best Shape of My Life in 90 Days With These 9 Steps

Metabolic Tracking Has Confirmed This

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“In 2015, and again in 2017, there have been studies that have explored this using some modern metabolic tracking. Indeed, simply moving a lot, being a fidgeter, bouncing your knee, standing up, and pacing several times or many times throughout the day led to considerable amounts of fat loss and weight loss. When people were ingesting the same amount of food if they overate, they were able to compensate and burn off that food,” he says.

People Trying to Lose Weight Have Found Success Doing This

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“If they were trying to lose weight, and they incorporated this fidgeting protocol of deliberately trying to fidget more and move around during the day, pace, stand up more quickly, sit down more often, sit down and stand up more often,” he says that “they found that they greatly increased their weight loss anywhere from 20 to 30% increases” and sometimes more. “It seems to work best in people who are already slightly overweight. So, for people who are overweight and are kind of averse to exercise, fidgeting might actually be a good entry point. And 800 to 2,500 calories is a considerable amount of calories when you really think about it.”

Keep Moving

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“There's clearly a tool to export from this, which is that you can increase the amount of calories burned without having to go on additional long runs. I do hope that people are exercising regularly because it's so important for other aspects of brain and body health,” he says.

RELATED:10 Weight Loss Secrets French Girls Don’t Want You to Know

Use This Tool to Lose Weight

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“If you're really interested in burning calories and you already exercise, you wanna burn more, or you don't have the opportunity to exercise, or you're averse to exercise for whatever reason, fidgeting movements, staccato movements, standing up, walking around, pacing all the sort of nervous activities that we're so critical of in other people and sometimes in ourselves are actually mobilizing and oxidizing a lot of fat and a lot of energy. And while this probably won't compensate for chronic overeating, the caloric burn from this is considerable and very likely can offset a meal that had excessive calories or a kind of steady state of accumulate of eating too much.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 “Worst Times” to Weigh Yourself

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By Leah GrothMar 20, 2025
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Are you weighing yourself at all the wrong times? It’s likely, according to one expert. Dillon Swinney is an online fitness coach who helps his clients burn fat and build lean muscle by eating foods they love. In a new post, he reveals the “5 worst times to weigh yourself” on a calorie deficit. “Weighing yourself can be one of the easiest ways to measure progress, but it doesn’t always tell the full story—especially when you’re in a calorie deficit. Here are 5 times to avoid stepping on the scale,” he writes. He also reveals the best time to step on the scale.

1. After Eating a Lot of Carbs

The first time you should avoid weighing yourself is after eating a lot of carbs. “Carbs can cause your body to retain water. For every gram of carbs you consume, your body may store 3-4 grams of water. If you’ve had a carb-heavy meal, don’t stress about the scale going up—it’s temporary water weight,” he says.

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

2. After Eating Salty Foods

The next time you should avoid jumping on the scale is after eating a lot of salty foods. “Foods that are high in sodium can make your body hold onto water, causing a temporary weight gain. If you’ve had salty foods or fast food, your body might be holding onto 2-4 lbs of extra water weight. This will drop off after a couple of days,” he says.

3. After a Hard Workout

It might be tempting to weigh yourself right after exercising, but he doesn’t recommend it. “Post-workout, your muscles can be swollen from exertion and may hold on to fluids. This temporary weight gain is nothing to worry about—it’s not fat, just muscle repair and water retention,” he says.

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

4. When You’re Stressed or Anxious

Another situation in which you should avoid the scale? When you are stressed or anxious. “Stress can elevate cortisol levels, which may cause your body to hold onto extra water. If you’ve had a stressful day, your weight could be up, but it’s not reflective of your fat loss progress,” he writes.

5. When You Haven’t Had Enough Sleep

If you didn’t sleep last night, you shouldn’t weight yourself. “Lack of sleep can affect your body’s metabolism and water balance, leading to temporary weight fluctuations. If you haven’t slept well, it can show up on the scale, even if you’re still in a calorie deficit,” he says.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Here Is When You Should Weigh Yourself

So when should you weigh yourself? “For the most consistent readings, weigh yourself first thing in the morning after you use the bathroom, before eating or drinking anything,” he says. “Remember, the scale doesn’t define your progress. Stay consistent with your efforts and look at the bigger picture.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Coach Reveals 5 Habits That Melted His Belly Fat

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By Leah GrothMar 20, 2025
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Do you want to blast belly fat by summer? One expert claims that it all comes down to incorporating five healthy habits. Liam Topham is a diet and fitness coach who helps professionals “shed belly fat, get jacked, and feel energized by running their body like a high-performing business,” he writes in his Instagram bio. In a new post, he reveals habits that helped him flatten his tummy. “I declared war on my belly fat. Here’s exactly what I did,” he writes, revealing “what worked” for him. “Do this and watch your body transform.”

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Eat Like This

“Build each meal around protein because it will help you lose fat while building lean muscle,” he says, revealing his grocery list:

  • 2 cartons of eggs
  • 1 whole chicken
  • 2 steaks
  • 2-3 lbs of ground beef
  • Colorful veggies
  • Potatoes
  • Greek yoghurt
  • Berries.

Drink More Water

Next, amp up hydration. “Dehydration leads to low energy, hunger, and overeating,” he says. “Try this: Keep a water bottle visible and within reach as a visual reminder. Drink 500 ml to 1 L of water 1 hour before your first cup of coffee to allow your natural cortisol levels to rise. Drink at least 2 L of water daily: 1 L before lunch and 1 L in the afternoon.”

Lift Weights 3 Times Per Peek

Next, strength train and lift weight three times a week. “Strength training boosts your metabolism, builds muscle and makes you look better fatter,” he says. “Do this: Focus on compound exercises that target multiple muscle groups. Lift heavy weights to build strength and muscle. Push to 1-2 reps from failure each set.”

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Go to Bed Early

Next, prioritizer sleep. “Sleep is your fat-loss cheat code. It helps you build muscle, avoid late-night snacking, and feel less hungry the next day,” he says, suggesting the 10-3-2-1-0 Sleep Rule.

10 hours before bed: No caffeine.

  • 3 hours before bed: No food or alcohol.
  • 2 hours before bed: No work.
  • 1 hour before bed: No screens.
  • 0 times to hit snooze.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Don’t Cut All Your Favourite Foods

Lastly, don’t cut all your favorite foods. “Diets fail because they’re too restrictive, unsustainable and make life miserable. Eat healthy 80% of the time. Enjoy your favorite foods 20% of the time. This approach makes fat loss sustainable and enjoyable, so you’ll actually stick with it,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Restaurant Rules That Help You Melt Fat

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By Leah GrothMar 20, 2025
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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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 avoiding eating at restaurants while on your weight loss journey? You don’t have to, says an expert. Jon Williams is a fat loss expert who helps men and women lose 20-plus pounds of body fat. In a new post, he reveals how to enjoy food at your favorite restaurant while losing weight. “5 rules to eating at restaurants when you are trying to drop body fat. These are a game-changer,” he writes.

Start by Drinking Water

“Start with Water” is his first rule. “Drinking a glass of water before your meal can help you feel fuller and reduce the likelihood of overeating. Hydration is often confused with hunger, so this simple step can curb unnecessary cravings,” he says.

RELATED:If You Can Hold a Wall Sit for This Long, Your Leg Endurance Is Next-Level

Share Dishes

“Share Dishes” is rule number two. “Instead of ordering multiple entrees for yourself, consider sharing dishes with your dining companions. This not only allows you to enjoy a variety of flavors but also helps control portion sizes and prevents you from overindulging,” he says.

Choose Healthier Options

Rule three? “Choose Healthier Options,” he instructs. “Opt for grilled items instead of fried ones, and choose dishes that include plenty of vegetables. Healthier choices often contain fewer calories and can provide more nutrients, helping you feel satisfied without excessive calorie intake,” he says.

RELATED:The #1 Bodyweight Workout To Shrink Hanging Belly Fat

Mindful Eating

Mindful eating is the next thing you need to do. “Take your time to savor each bite, chew slowly, and be aware of your hunger cues. Mindful eating can enhance your dining experience and help you recognize when you’re actually full, preventing you from eating more than necessary,” he says.

Limit Appetizers and Sides

The last rule? “Limit Appetizers and Sides,” he says. “While chips and salsa and bread and butter are tempting, it’s easy to overeat them before the main meal arrives. Set a limit for how much you will indulge in starters and consider skipping them altogether or opting for a small portion. CHIPS AND SALSA, guacamole are my favorite!”

RELATED:8 No-Equipment Moves That Build Strength Like Weight Training

You Can Eat Out by Making Better Choices

The bottom line? You can eat out, just be smart. “By following these rules, you can enjoy the delicious offerings of a restaurant while maintaining a healthier approach to dining!” he says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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