Skip to content
Fitness & Workouts

Trainer Reveals 10 Ways to Lose 15 Pounds in 6 Months by Walking

These tricks will help you sneak in steps throughout your busy day.

Leah Groth
By Leah GrothFeb 10, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
Kelsey_Rose14
Copyright thekelseyrose_/Instagram
Leah Groth
By Leah GrothFeb 10, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
Fitness & Workouts

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

1. Turn Your Morning Routine into Movement

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

2. Take Active Commutes

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

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

3. Walk During Meetings

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

4. Use the Stairs

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

5. Set Hourly Step Goals

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

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

6. Take Your Lunch Break Outside

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

7. Use a Smaller Water Bottle

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

8. Walk During Breaks

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

9. Make Errands Active

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

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

10. End Your Day with a Walk

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

workout-routinessustainable-weight-losswalking

More For You

Fitness & Workouts

10 Ways to Lose 15 Lbs in 6 Months by Walking

Kelsey_Rose14
Copyright thekelseyrose_/Instagram
Leah Groth
By Leah GrothFeb 10, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

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

1. Turn Your Morning Routine into Movement

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

2. Take Active Commutes

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

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

3. Walk During Meetings

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

4. Use the Stairs

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

5. Set Hourly Step Goals

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

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

6. Take Your Lunch Break Outside

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

7. Use a Smaller Water Bottle

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

8. Walk During Breaks

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

9. Make Errands Active

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

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

10. End Your Day with a Walk

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

Fitness & Workouts

Here’s How to Drop 1 Pound Per Week With Walking, Says Camila Cabello’s Trainer

Jenna_Willis5
Jenna Willis/Facebook
Leah Groth
By Leah GrothSep 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

You don’t have to hit the gym in order to lose weight. In fact, all you need is a pair of sneakers and a treadmill, sidewalk, or trail. “Walking is one of the easiest forms of exercise to add to your daily routine, offering many benefits both mentally and physically,” celebrity fitness trainer and health and wellness expert Jenna Willis tells Body Network. The Los Angeles-based fitness expert, whose clients include Camila Cabello and Lala Kent, reveals a few ways to maximize your weight loss via walking and dropping up to one pound per week in the process.

You Can Burn 150 Calories by Walking for 30 Minutes Per Day

earth day. woman traveler walking among grass in meadow and holding in hand gathering wildflowers in mountains in sunlight, back view, space for textShutterstock

Willis maintains that there is science backing up the weight loss benefits of walking. “Studies show if you add just 30 minutes of brisk walking to your daily routine, you could burn approximately 150 more calories a day,” she says.

Walking Is Also a “Gateway Drug” to More Exercise

Side view of trap girl in tracksuit walking with hands in her pockets and listening music.Shutterstock

She also maintains that walking is the greatest "gateway drug" to more exercise and building healthy lifestyle habits, “taking your fitness journey to the next level,” she says. “Carving out time for walks allows you to realize you also have time for workouts!”

Related: 12 Surefire Ways to Lose Abdominal Fat, Say Experts

Aim for a Heart Rate of 60 BPM

Sport watch run woman checking smartwatch tracker. Trail running runner girl looking at heart rate monitor smart watch in forest wearing jacket sportswear. Female athlete jogger training in woods.Shutterstock

In order to maximize weight loss, wear a heart rate monitor. “I recommend getting your heart rate up to 60% of your maximum heart rate. To get a target heart rate for walking, simply subtract your age from 220 and multiply that by 60% or 0.60,” she says.

Incline

fit african american woman hiking up runyon canyon at sunsetShutterstock

If you really want to feel the burn, “adding an incline to your walk will help burn more calories,” says Willis. “Even just a 1 percent incline burns roughly 12 percent more calories,” she reveals. “There are 3,500 calories in one pound, so that's a lot of steps to take in one day (approximately 70,000). But, taking that walk on an incline makes you MUCH MORE likely to shed the weight with a diet that supports your goals.”

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

There Are Other Health Benefits of Walking

Young woman walking on the mountainShutterstock

Weight loss isn’t the only health perk of walking. 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.

💪🔥Body Booster: Next time you are walking on a treadmill, try adding an incline – even just 1 percent – and maximize your burn. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Lose 15 Pounds by Summer with Trainer’s 6 Secret Tips

keith ozment fit coaching
Copyright keithozment_fitcoaching/Instagram
Leah Suzanne
By Leah SuzanneApr 14, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Swimsuit season is just around the corner. Do you have weight to lose before summer officially kicks off? If the answer is yes, one expert is revealing some of his secret weight loss tips. Keith Ozment is a fitness and weight loss coach who specializes in helping people over 30 “repair metabolism, build muscle & burn fat!” he writes in his Instagram bio. “If you want to lose 15 pounds by summer, keep it off, and most importantly, enjoy your life, here are 6 tips I use every day,” he writes.

Daily Walks

Do this: “Take a 20-30 min walk 6-7 days a week, or add 3,000 steps to your current daily average. (Every 10 minutes of walking = ~1,000 steps!)” he writes. “Set a timer while you are at work for every hour to go for a 5 min walk. I call these movement snacks!” Another idea? Purchase a walking pad for the office or home.

Prioritize Protein

You also need to amp up your protein intake. How much should you consume? “Aim for 1 gram of protein per pound of body weight or goal weight,” he says.

Make Smarter Restaurant Choices

Next, make smarter restaurant choices. “Most restaurants list the calories on the menu. Keep your meals under 700 calories and protein focused. Ask for club soda and fresh lime. It tastes like a sprite but zero calories!” he says.

Prep Overnight Oats

Next, meal prep your breakfast. “Prep a weeks worth of overnight oat bowls for breakfast. Combine - 5oz unsweetened almond milk or 2% fairlife Milk+ 1/2 cup oats + 1 scoop protein powder. Add in berries and or nut butter of choice. This bowl will come in between 400-500 calories and 35+ grams of protein!” he says.

Get More Sleep

Get a little more sleep. “Just adding 30-60 minutes more sleep can boost your metabolism like crazy!” he says. “Make it your goal to put down phone and grab a book to read about 30-60 minutes before you want to be asleep.”

Hydrate

His last tip? Hydrate. “Water isn’t just for hydration—it impacts weight loss, energy, and gym performance,” he writes. “I want you to keep 17oz of water by your bed and as soon as you wake up, go ahead and chug that 17oz. This will set the tone for the day and front load your water intake!” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Fitness & Workouts

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

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

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

Set a Daily Step Goal

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

Make Walking Enjoyable

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

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

The Importance of Enjoyable Exercise

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

Use a Walking Pad for Convenience

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

Track Your Steps

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

Understand the Math Behind Weight Loss

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

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

The Reality of Walking and Weight Loss

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

Combine Walking with Calorie Reduction

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

The Need for a Comprehensive Approach

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

Be Consistent and Patient

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

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

Walking is Underrated Cardio

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

Walking Doesn't Spike Hunger Hormones

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

Multitask While Walking

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

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

Start Slow and Build Up

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

The Power of 'Exercise Snacks'

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

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

My 30-Pound Weight Loss Journey

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

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

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

Fitness & Workouts

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

Autumn_Bates67
Copyright Autumn Bates/YouTube
Alek Korab
By Alek KorabOct 13, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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.

In our fast-paced world, finding time for exercise can be challenging. Many of us wonder if a quick daily walk can really make a difference in our weight loss journey. Autumn Bates, a certified Clinical Nutritionist with a Master's in Sports Nutrition, specializes in using Intermittent Fasting and Nutrition to help people achieve their weight loss and wellness goals. She's here to shed light on the effectiveness of a 30-minute daily walk for weight loss.

Supporting her insights are experts from the Mayo Clinic, including Dr. Donald Hensrud, who offer additional perspectives on the power of walking for weight management. Together, these experts provide a comprehensive look at how a simple daily walk can be a game-changer in your weight loss efforts.

The Science Behind 30-Minute Walks

In her post, Autumn explains, "Recently, one of you guys had explained to me that you only have 30 minutes to walk per day, and is that even going to be worth it for your weight loss goals?"

To answer this, she cites a study where participants incorporated a 50 to 60-minute walk three times per week. "After 12 weeks of this experiment, they found that compared to the control group, this walking group actually had reduced belly fat as well as improved blood glucose levels," Autumn reports. This suggests that even modest increases in daily walking can have significant impacts on weight loss.

Expert Opinions on Walking for Weight Loss

Dr. Hensrud from the Mayo Clinic supports this view, stating, "You might be able to lose weight by walking. But it depends on how long and how intensely you walk and what your diet's like." This underscores the importance of considering both duration and intensity when walking for weight loss.

RELATED: These 5 Breakfasts Helped Me Blast Body Fat in My 40s – Recipes Included!

How Many Steps Can You Really Get in 30 Minutes?

The number of steps you can accumulate in 30 minutes varies based on your walking speed. Autumn breaks it down: "If you're walking about three miles per hour, which is a fairly leisurely pace, you're going to be getting around 3,000 steps during that 30-minute walk. However, if you're one of those super speed walkers and you're walking around five miles per hour, then in that same 30 minutes, you're going to be getting around 7,300 steps."

This range of 3,000 to 7,300 steps can significantly contribute to your daily activity level.

Maximize Your 30-Minute Walk with These Tips

Autumn emphasizes the benefits of walking outdoors: "Being outside or walking outside has been found to help reduce those serum cortisol levels." She adds, "What I also love about walking outside is that you're also going to be getting a variable type of terrain." This variety challenges different muscles compared to a treadmill.

However, Autumn notes, "If the weather doesn't really allow for it, then walking on a treadmill is obviously going to be better than just not walking at all."

The Evening Walk: A Secret Weapon for Better Sleep and Weight Loss

Autumn highlights the connection between sleep and weight loss: "We know that sleep is extremely important for weight loss. That poor sleep is really tied to increased rates of obesity." She explains why: "When you get that poor sleep, it causes your body to increase ghrelin or hunger hormone the next day, as well as cortisol levels."

An evening walk can help improve sleep quality. "I typically like to go on some type of evening walk after dinner. It just helps with digestion anyway, but it also just helps to acclimate my body to actually being able to get ready for bed," Autumn shares.

RELATED: I'm a Nutritionist and These are 10 Wellness Habits I Wish I'd Started in My 20s

How Much Walking is Needed for Weight Loss?

While Autumn emphasizes the benefits of a 30-minute daily walk, some experts suggest even more for optimal results. According to Mayo Clinic, "For even more health benefits, get 300 minutes a week or more of moderate aerobic activity. Exercising this much may help with weight loss or keeping off lost weight."

Balancing Duration and Intensity

This translates to about 60 minutes of brisk walking five days a week. However, Autumn's approach of consistent 30-minute walks aligns with Dr. Hensrud's advice: "If you add 30 minutes of brisk walking to your daily habits, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn."

Starting Your Walking Journey: Tips for Beginners

For those new to walking for weight loss, it's important to start gradually. Dr. Hensrud recommends, "If you're new to regular exercise, you may need to start out with short walks or walking at a light intensity. Then slowly work up to longer walks or more moderate or vigorous activity." This aligns with Autumn's suggestion of breaking up walks into 10-minute chunks throughout the day if needed.

RELATED: 5 Ways Seed Oils Are Silently Damaging Your Health, Expert Warns

The Long-Term Benefits of Consistent Walking

While immediate results might not be apparent, consistency is key. A study on postmenopausal women found that "Slow walkers in the residual group progressively lost a significant percent of total body fat over 30 weeks," suggesting that consistent, long-term walking can be effective for fat loss. This supports Autumn's emphasis on making walking a daily habit.

Combining Walking with a Healthy Diet

Both Autumn and Dr. Hensrud stress the importance of combining walking with a healthy diet for optimal weight loss results. As Dr. Hensrud notes, "So keep walking, but make sure you also eat a healthy diet." Autumn's expertise in nutrition and intermittent fasting can provide valuable guidance in this area, making the combination of regular walking and proper nutrition a powerful strategy for weight loss.

Aim for Daily Walks

Autumn emphasizes that consistency is more important than quantity. "I think the real big takeaway here is that you don't need to be vastly increasing the number of steps you're taking per week. Even just modestly increasing to 30 minutes per day can actually have a really great impact on your weight loss goals," she concludes.

RELATED: 7 Ways to Reach Your Natural Weight Through Intuitive Eating

Flexible Approaches to Daily Walking

Autumn recommends getting in at least 30 minutes of walking per day, but adds, "It doesn't have to be all at once. In fact, most of us can find 10-minute chunks per day to just break up our day, add a little bit of a walk in here and there, which might be a little bit easier for your schedule to break it up that way." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

One Woman Shares the Truth About Mounjaro

Sasha Pallari sashapallari
Copyright sashapallari/Instagram
Christopher Roback
By Christopher RobackMay 06, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

We've all been there – staring in the mirror, wondering if there's something that could finally help us feel better in our own skin. When Sasha Pallari decided to try Mounjaro, she wasn't just looking for quick weight loss. She was searching for peace with food after a lifetime of struggles. Her honest answers to your burning questions might surprise you - and give you hope if you're considering this path too.

The Truth About How She Feels Now

Sasha admits she "never expected something with such minor consequences to have such a huge effect on me and my mental health." After months of constant food obsession, she describes it as "a blanket of calm has been put over my brain." While dealing with some side effects (yes, the gassiness is real), she feels "incredible" overall. "I've struggled with my body image and my relationship with food my entire life," she shares in her post.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Her #1 Reason for Starting (It's Not What You Think)

"My number one reason for doing this was to hopefully heal my relationship with food," Sasha reveals. She's upfront about changing how she talks about it: "I no longer call them weight loss injections. I call it a GLP-1 medication." For her, it's about so much more than the scale. "If this medication meant I never lost any weight, but I would feel this way towards food, would I still take it? The answer is yes."

How Her Eating Actually Changed

"I physically cannot eat the amount that I could eat prior," Sasha explains. Her portion sizes dropped "maybe less than half" from the first few days. But here's the surprising part – she's eating better quality food now. "My obsession with food was actually very toxic. Whereas my love for food and my love for cooking... has actually increased."

The Side Effect Nobody Warns You About

Let's get real about the gassy situation. "I'm very, very gassy, really burpy," Sasha laughs. The good news? "I don't have what I hear people talk about, sulfate burps, like there doesn't seem to be a smell." Her tricks to manage it: lots of water, peppermint tea after meals, and activated charcoal when needed.

The Scale Decision That Changed Everything

Sasha faced a dilemma: "I hadn't been a scale weigher for like eight years." She weighed herself at the start and then didn't step on again for over two months. "I wanted to do it properly... I didn't want my whole journey to be about that." When she finally weighed herself again, she'd lost about a stone and a quarter, slower than many, but exactly how she wanted it.

RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

What It Really Costs (And What It's Worth)

Sasha keeps it real about the price: "I've been paying perhaps 130 pounds ($170) a month" for the lowest dose. She hasn't moved up because "it doesn't make sense to move up a dose if I'm reaping the benefits." Her advice? "The best dose to maintain is your lowest dose." She's stuck with 2.5 milligrams and says, "That's been the best thing for me."

How She Handles Eating Out Now

"I've still eaten. I just can't eat the amount that I used to eat," Sasha shares. Her approach to Indian takeout changed from ordering "a full curry, a full rice, a full Naan bread" to "chicken tikka... a lentil side dish... and about a quarter of a Naan bread." The best part? "How incredible is it that I can enjoy food and like stop eating when I'm full?"

The Mental Game-Changer

Sasha doesn't mince words about her food obsession: "I would wake up in the morning and the first thing I would think is what am I having to eat today?" Now? "I guess, although I'm not hungry, I'm still dedicated to fueling my body and nourishing my body in a healthy way." The change in mindset has been "life-changing."

Why Not Just Hit the Gym?

"I think unless you struggled with eating and like poor relationships with food and body image... you're never going to understand why you can't just go to the gym," Sasha explains. After going through divorce, multiple moves, and financial struggles, she describes it perfectly: "It's like saying to someone who's mentally ill and depressed in bed, just get out of bed, just go for a walk. Sometimes it just isn't that simple."

RELATED:20 Possible Ozempic Side Effects

The Hunger Reality Check

"You don't feel hungry and you don't think about food," Sasha confirms. But she adds a crucial point: "Just because you don't feel hungry doesn't mean you don't need to eat. Obviously, starving yourself is stupid." She makes sure to have "two to three big meals a day" focused on protein first.

The Biggest Surprise

"This has been one of the most surprising things. I can't believe how much more I love food," Sasha reveals. Her newfound joy comes from learning about nutrition and balanced meals. "If I did lose joy for food... I wouldn't have continued it. A life without food enjoyment is a miserable life."

Medical Professional? Yes, You Need One

Sasha is firm about this: "Please, no matter what information you've consumed, make sure that you speak to some form of medical professional before going on this medication." She got her prescription online, but stresses: "Your body, your choice, your decision, go and get medical professional advice."

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

The Bottom Line

After months on Mounjaro, Sasha's message is clear: "I hope that my approach to it has given you a different perspective." She's not drastically losing weight or starving herself, and that's exactly the point. For her, this journey is about healing, not just changing numbers. "This video is not me trying to influence anybody... make sure you're doing it for the right reasons." And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

4 Daily Habits That Help Burn Fat Without Hardcore Workouts

Jeremy Ethier
How Many Steps Should You Take To Lose Fat (And 4 Sneaky Ways to Hit It)
Copyright Jeremy Ethier/Facebook/Shutterstock
Christopher Roback
By Christopher RobackMay 06, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio

You've probably seen those fitness videos promising quick fat loss—only to get hit with brutal workouts that'd make a Navy SEAL break a sweat, plus a diet of plain chicken and tears. Let me introduce you to Jeremy Ethier, a certified Kinesiology specialist (NASM and FMS certified) from Vancouver, who's about to flip everything you know about fat loss on its head. This article will show you his four science-backed strategies that can double your fat loss speed—no extreme workouts required.

You're Eating More Fat Than You Think

"Think of losing fat like managing your money budget," Jeremy explains in his post. "These little balls are your protein and carbs—chicken and potatoes. They're only 4 calories per gram. But these big kahunas? Your fats pack 9 calories per gram."

Just cutting your daily fat sources in half can save you hundreds of calories instantly. Instead of giving up all fats, Jeremy suggests a simple approach: "Cut however much you usually have of cheese, butter, and even healthy fats like avocado in half." This one change alone can save you 250 calories daily, speeding up fat loss by half a pound per week.

Walking Beats Cardio (And It's Way More Fun)

Jeremy EthierCopyright Jeremy Ethier/YouTube

Jeremy discovered this by accident during his summer job as a funeral caterer. "I was getting 12,000 to 15,000 steps daily. After two months, even without changing my diet, I ended up the leanest I'd ever been," he shares. Here's the science: highly active people burn up to 2,000 more calories daily just from everyday movement (called NEAT) compared to sedentary folks.

Jeremy's solution? "I use an under-desk treadmill for 30 minutes twice daily while doing emails. That alone is 6,000 steps." Aim for 7,000-12,000 steps daily—a simple 30-minute walk burns 100-200 calories and can lead to an extra pound lost per month.

The "Accidental Deficit" Hack

Jeremy EthierI'm a Kinesiologist and This is My #1 Diet to Lose Fat for GoodCopyright Jeremy Ethier/YouTube

Jeremy calls this his sneaky secret: "Think about your busiest work days when you barely have time to eat. Why not use those days to your advantage?" He used this strategy with Kevin, their app engineer: "He'd zone out coding all day, barely eating. We just swapped his unhealthy dinners for better options, and he lost 11 pounds in a month."

Try this once or twice weekly: stick to grab-and-go proteins (beef jerky, protein bars) and fruits during busy days, then have a big lean protein dinner with vegetables. "Just don't order takeout—that's the key," Jeremy warns.

Protein Burns Its Own Calories

Jeremy Ethier​Protein Portions Made SimpleCopyright Jeremy Ethier/YouTube

Jeremy reveals a game-changing fact: "Your body burns calories just from digesting food. Protein is special—a solid 20-30% of its calories get burned up immediately for digestion." This means switching from low to high protein can boost your daily calorie burn by 4-5%. That's like doing a 10-minute jog daily without actually jogging.

For a 200-pound person, Jeremy recommends 160 grams of protein daily. "It's not just about calories in—protein affects calories out too," he emphasizes.

Your Food Choices Control Your Calorie Absorption

Jeremy_Ethier4Jeremy Ethier/YouTube

Jeremy points to a fascinating study: "Two groups ate the exact same calories, but one group ate processed foods while the other ate whole foods. The whole food group actually absorbed 116 fewer calories per day." How? Fiber and resistant starches. "If you're eating like I used to—white rice and processed meat at every meal—start small," Jeremy suggests.

Swap cereal for oats, white rice for potatoes or beans, and chips for popcorn. These simple swaps can cut calories without cutting portions.

You Can Transform Your Body in Small Steps

Jeremy Ethier/Instagram

Jeremy cuts through the noise: "Most people lose just half a pound per week on typical diets. With these four strategies combined, you're looking at an extra 1.2 pounds of fat loss weekly." That's double the results. But you don't need to do everything at once. "Start small. Pick one strategy and you'll already notice a difference," he encourages. The beauty? No extreme measures required.

Walking Can Replace Hours at the Gym

Jeremy Ethier​Sustainable Progress Over SpeedCopyright Jeremy Ethier/YouTube

Jeremy shares his current routine: "When I need a break, I walk around the block. Going to the grocery store? I park farther away. It adds up to over 10,000 steps easily." He tracks this with his app, but any phone's health app works. "A 30-minute walk gives you 3,000 steps. That's your starting point," he says. Combined with his other strategies, this simple habit creates sustainable fat loss without the burnout.

Make Fat Loss Feel Easy

Jeremy EthierA Top Trainer Reveals 4 Fat Loss Mistakes You Need to Stop Making Right Nowjeremyethier/Instagram

Jeremy's philosophy changes everything: "Cardio isn't very effective for fat loss. People burn calories during workouts, then crash on the couch watching Netflix afterward." His approach focuses on sustainable habits. "The easiest way to prevent calories from being stored as fat? Don't eat them in the first place." With his accidental deficit strategy, you're barely trying but still seeing results.

Your Next Steps to Double Your Fat Loss

Jeremy Ethier​Mindful Eating EnvironmentCopyright Jeremy Ethier/YouTube

Jeremy's final advice: "Don't fall for the extreme fitness videos. These four strategies—cutting fat sources by half, walking more, using busy days to your advantage, and choosing the right foods—can double your fat loss speed." Whether you pick one strategy or combine all four, you're setting yourself up for sustainable success. Track your progress, stay consistent, and watch the results compound over time. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

4 Tips to Maximize Weight Loss on Ozempic

Dr. Ryan Das MD Dr. Ryan - SummaUp
Copyright Dr. Ryan - SummaUp/YouTube/Shutterstock
Christopher Roback
By Christopher RobackMay 06, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

After countless failed diets and frustrating weight loss plateaus, many women find themselves searching for solutions that actually work. Dr. Ryan Das, MD, Co-Founder and Medical Director at SummaUp, has dedicated his career to helping professional women over 40 reclaim their health and confidence through sustainable weight loss strategies. With extensive experience prescribing Ozempic (semaglutide) to his patients, Dr. Das has developed a proven set of guidelines that maximize results while minimizing side effects. Here are the four essential tips he shares with every patient starting this treatment.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Prioritize Hydration for Maximum Benefits

Water becomes even more crucial when taking Ozempic, as hydration helps manage common side effects and keeps your body functioning optimally. "Staying hydrated also helps you avoid the fatigue that some people complain about," Dr. Das explains in his post. His patients find success with hydration packs or flavored water to make increasing their water intake more enjoyable.

Never Skip Meals Despite Reduced Appetite

Beautiful young woman eating burger at restaurant

Shutterstock

One of Ozempic's most noticeable effects is decreased appetite, but Dr. Das warns against using this as an excuse to skip meals entirely. "You've got to make sure to get these foods in at regular intervals," he advises. He recommends focusing on whole foods, plenty of vegetables, and lean proteins to maintain energy levels and protect muscle mass during weight loss.

Always Lead with Protein at Every Meal

Grilled Ribeye Steak with with knife and fork on meat cutting board on wooden background

Shutterstock

Dr. Das has a simple but powerful rule for patients on Ozempic: "Make sure when you get a meal, eat protein first. So if you can't finish the rest, you have an ideal mix." This strategy ensures patients get essential nutrients even when their reduced appetite makes finishing meals difficult. It's a game-changer for maintaining proper nutrition during weight loss.

Incorporate Movement Without Overwhelming Yourself

Nordic walking - active people outdoor

Shutterstock

Exercise doesn't need to be extreme to be effective with Ozempic treatment. Dr. Das often references his team's recommendation: "One of our executive trainers tells our clients to do 5k to 10k steps daily." This equates to roughly two to three miles of walking. "I find the easiest thing to do is just go ahead and get a step counter like an Apple Watch or your iPhone," he suggests, making activity tracking simple and accessible.

RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

Celebrate Non-Scale Victories

Two people in sports outfits have an active HIIT workout in the forest. Woman and a man giving each other a high five after a outdoor workoutShutterstock

Beyond the numbers on the scale, Dr. Das emphasizes the importance of recognizing all forms of progress. "If you're successful in not eating that delicious dessert that you oftentimes try to eat after dinner, that's a win," he encourages. Whether it's completing your daily steps or making healthier food choices, these victories add up to significant results over time.

Avoid the Daily Weigh-In Trap

Mechanical weight scale, body mass control concept : Bathroom scale, personal accurate body fat tester / skin fold caliper measurement tool for stomach / belly and measuring tape on blue background​Why Protein Matters for Weight LossShutterstock

Dr. Das strongly advises against daily weigh-ins, explaining, "The issue with weighing yourself daily is there are going to be fluctuations in your weight on a day-to-day basis." Instead, he recommends weekly weigh-ins for a more accurate picture of progress. This approach helps patients maintain motivation without getting discouraged by normal weight fluctuations.

Track Your Entire Experience

Beautiful attractive Asia lady choosing clothes on clothes rack dressing looking herself in mirror in living room at house. Girl think what to wear casual shirt. Lifestyle women relax at home concept.

Shutterstock

Weight loss is about more than just pounds lost. "Our bodies are so different and we all lose in different ways and at different speeds," Dr. Das reminds his patients. He encourages tracking energy levels, how clothes fit, and overall mood to get a complete picture of progress. These indicators often show improvement before the scale reflects changes.

Practice Patience with Your Body

Happy businesswoman warming up body and muscles at workplace, feeling satisfied with work done, smiling female employee resting from computer screen. Well-being, productivity and happiness at work​Take Action Today For Real ResultsShutterstock

Understanding that weight loss is a journey helps patients stay committed to the process. "Weight loss is a journey and everyone's body responds differently," Dr. Das emphasizes. He encourages celebrating progress regardless of the pace, focusing on the long-term lifestyle changes that support sustained results.

RELATED:20 Possible Ozempic Side Effects

Focus on Sustainable Success

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named \u201cozempic\u201d, is a diabetes medicine to improve blood sugar​Your Action PlanShutterstock

Dr. Das's ultimate message to his patients is clear: "It's about long-term success, not quick fixes." He views Ozempic as a tool that works best when combined with healthy lifestyle changes. The most successful outcomes happen when patients use the medication to establish lasting habits that will serve them well beyond their treatment period.

Key Takeaway

Portrait of female pharmacist in drugstore.

Shutterstock

Dr. Das's approach to Ozempic treatment goes beyond simply prescribing medication. His comprehensive strategy addresses hydration, nutrition, movement, and mindset to help patients achieve their best results. By following these expert-backed tips, you can maximize the benefits of Ozempic while building sustainable habits that support long-term weight management success. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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