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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.
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Leah Groth
By Leah GrothFeb 10, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

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Fitness & Workouts

10 Ways to Lose 15 Lbs in 6 Months by Walking

Kelsey_Rose14
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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.
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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

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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.
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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.

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

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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

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Leah Suzanne
By Leah SuzanneApr 14, 2025
Leah Suzanne
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✓Evidence-Based

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

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

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

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

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Alek Korab
By Alek KorabOct 14, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

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

Set a Daily Step Goal

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

Make Walking Enjoyable

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

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

The Importance of Enjoyable Exercise

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

Use a Walking Pad for Convenience

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

Track Your Steps

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

Understand the Math Behind Weight Loss

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

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

The Reality of Walking and Weight Loss

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

Combine Walking with Calorie Reduction

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

The Need for a Comprehensive Approach

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

Be Consistent and Patient

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

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

Walking is Underrated Cardio

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

Walking Doesn't Spike Hunger Hormones

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

Multitask While Walking

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

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

Start Slow and Build Up

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

The Power of 'Exercise Snacks'

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

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

My 30-Pound Weight Loss Journey

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

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

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

Fitness & Workouts

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

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Alek Korab
By Alek KorabOct 13, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

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

116-Pound Ozempic Weight Loss: 7 Key Mistakes

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She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
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Leah Suzanne
By Leah SuzanneMay 08, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

Are you standing in your own way of losing weight on a GLP-1 weight loss drug? Brittany Ainsworth is a weight loss warrior who has dropped 116 pounds on a weight loss drug. In a new social media post, she reveals a few mistakes people make while on them, which prevent them from losing weight. “7 surefire ways to derail your Ozempic/Mounjaro, GLP-1 journey. Speaking from experience as someone down 116 pounds on one so far.”

Overeating

If you are eating the same amount of food while on a weight loss drug, it will prevent you from dropping pounds. “Relying solely on Ozempic while continuing to overeat with the assumption that the medication will handle everything can seriously stall your progress,” she says.

Skipping Meals

Alternately, if you miss meals, it will have repercussions. “Skipping meals or drastically undereating may seem like a shortcut to faster weight loss, but it can actually slow your metabolism and leave you feeling fatigued and unmotivated,” she says.

Not Exercising

Failing to exercise is another common mistake. “Avoiding regular physical activity limits the overall effectiveness of Ozempic, as exercise plays a crucial role in weight management and metabolic health,” she writes.

Not Following Directions

Make sure to follow directions. “Disregarding our healthcare provider’s instructions—such as skipping doses, missing follow-ups, or adjusting the medication on your own—can lead to poor results and unwanted side effects,” she adds.

Not Eating the Right Food

Not eating healthy food can also derail your progress. “Consuming too many processed or high-sugar foods can overwhelm your body’s ability to regulate blood sugar and diminish the appetite-control benefits of Ozempic,” she says.

Drinking Alcohol

You might want to put down the botte. “Drinking alcohol excessively not only affects blood sugar balance but can also lead to impulsive eating and poor dietary decisions,” she says.

Not Being Patient

The last way to derail your weight loss experience? “Expecting instant results from Ozempic can set you up for disappointment, making it more tempting to quit before the medication has had time to work effectively,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

9 Foods That Trigger the Ozempic Effect Naturally, According to a Nutrition Coach

Dr. Becky Gillaspy
7 Tips for Losing Weight After Age 50
Copyright Dr. Becky Gillaspy/YouTube
Christopher Roback
By Christopher RobackMay 08, 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.
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✓Evidence-Based

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

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

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

In recent years, Ozempic has become one of the most talked-about weight loss solutions on the market. While effective, it comes with a hefty price tag and potential side effects that many find uncomfortable. But what if you could trigger similar weight-loss benefits naturally through your diet? Dr. Becky Gillaspy, with over 24 years of experience teaching college courses from Anatomy to Nutrition and certified as a health and wellness coach, offers a compelling alternative. Read on to discover how specific foods can naturally boost the same hormone that Ozempic mimics—without the injections or side effects.

Understanding How Ozempic Works

Ozempic works by mimicking a naturally occurring hormone in your body called GLP-1 (glucagon-like peptide-1), Dr. Becky explains in her post. "GLP-1 is a hormone naturally produced in your small intestine in response to food intake," she notes. This important hormone helps bring down your blood sugar after meals and increases feelings of fullness. By acting as what scientists call an "agonist," Ozempic essentially tricks your body into thinking there's more GLP-1 present than there actually is.


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

Your Body Already Makes This Weight-Loss Hormone

Eating and drinking image of a young woman eating mixed nuts​Metabolic ImprovementsShutterstock

The good news is that your body naturally produces GLP-1 after you eat, according to Dr. Becky. "Its responsibility is to help bring your blood sugar level back down after the meal and ensure you feel full," she explains. This means you can strategically choose foods that enhance your body's natural GLP-1 production. The hormone offers three key benefits: it triggers a robust insulin response, slows digestion, and increases fullness—all contributing to better blood sugar control and weight management.

Start Your Day With Yogurt

Healthy Greek yogurt bowl with fresh berry​Breakfast Bowls: Berry Yogurt Power BowlShutterstock

Beginning your day with yogurt can naturally boost your GLP-1 levels, Dr. Becky advises. "The prebiotics and probiotics in fermented foods like yogurt can enhance gut health by influencing the gut microbiota, which plays a role in GLP-1 secretion," she says. As a fermented food containing both protein and calcium, yogurt offers a powerful combination for stimulating this important hormone. The protein triggers GLP-1 release as your body metabolizes amino acids, while calcium enhances this process for an even stronger effect.

Choose Your Yogurt Wisely

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietEating Too Little at a Time​Shutterstock

When selecting yogurt at the grocery store, Dr. Becky recommends avoiding low-fat varieties with added sugar. "Added sugar spikes your blood sugar," she cautions. Instead, opt for unsweetened Greek yogurt (higher in protein) or regular yogurt (higher in calcium). Either way, you're getting the benefits of fermentation plus that powerful protein-calcium combination. For flavor without the sugar spike, add berries to your yogurt for natural sweetness and additional health benefits.


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

Boost Your Breakfast With Berries

Fresh Berries at the Farmers Market​BerriesShutterstock

Adding berries to your morning yogurt doesn't just make it taste better—it actually enhances its GLP-1-boosting effects. "By stirring in some sweetness in the berries, you boost the meal's polyphenol content, giving yourself a third GLP-1 advantage," explains Dr. Becky. Polyphenols are beneficial compounds that give colorful plants their vibrant hues, and they positively influence gut microbiota, supporting GLP-1 production. This is why eating a "rainbow" of foods each day can be so beneficial for your health and weight management goals.

Don't Forget Your Daily Coffee or Tea

Woman drinking coffee in the sun, outdoor in sunlight light, enjoying her morning coffee.​CoffeeShutterstock

Good news for coffee and tea lovers—these beverages contain polyphenols that can help boost GLP-1 production. "Polyphenols are also found in coffee and green tea, so feel free to enjoy a cup or two with your yogurt," Dr. Becky suggests. This means your morning ritual might already be supporting your natural weight management efforts. The polyphenols in these beverages work similarly to those in colorful fruits and vegetables, positively affecting your gut microbiome and enhancing GLP-1 secretion.

Make a Daily Salad Your Secret Weapon

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesChoosing Salad Over Steak​Shutterstock

A daily salad is one of the most powerful tools in your natural GLP-1-boosting arsenal, according to Dr. Becky. "Non-starchy vegetables like leafy greens, cucumbers, onions, peppers, and tomatoes are going to build on your polyphenol intake for the day and also provide fiber," she explains. This fiber not only slows digestion but also feeds beneficial gut bacteria, which produce short-chain fatty acids that stimulate GLP-1 release. Plus, the volume of vegetables physically stretches your stomach, activating receptors that signal fullness to your brain.

Top Your Salad Strategically

Healthy Salad - spinach baby leaves and boiled eggs cut in a half on wooden table.Shutterstock

The toppings you choose for your salad can significantly enhance its GLP-1-boosting power. "Load up your salad with protein and healthy fats such as meat, salmon, cheese, hard-boiled eggs, avocados, nuts, seeds, and an olive oil-based dressing," recommends Dr. Becky. While she's already discussed the benefits of protein for GLP-1 production, healthy fats provide additional advantages. These fats stimulate the secretion of cholecystokinin, a hormone that slows stomach emptying and enhances digestion, keeping you fuller longer.

Design Your Dinner for Sustained Fullness

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​Fundamental 3: Prioritize Whole FoodsShutterstock

To maintain elevated GLP-1 levels throughout the evening, Dr. Becky suggests structuring your dinner around non-starchy vegetables and protein. "Serve a healthy portion of non-starchy vegetables alongside a protein-rich entree like meat, chicken, or fish," she advises. This combination creates a meal that digests slowly, producing a steady blood sugar response that helps you avoid evening snacking. Including healthy cooking fats like butter, avocado oil, or high-quality olive oil adds to the meal's satisfaction factor.

Why Timing Matters for GLP-1 Production

Smart watch on the woman's hand​It's Now Part Of My LifeShutterstock

The timing of your meals can impact your natural GLP-1 production and weight loss results. "Eating too close to bedtime elevates blood sugar and insulin overnight, blocking fat loss," warns Dr. Becky. This means that allowing several hours between your dinner and bedtime can enhance your body's natural fat-burning potential. A well-timed, GLP-1-promoting dinner helps you move comfortably through the evening without the urge to snack, supporting your weight management goals even while you sleep.

The Mediterranean Keto Connection

Food products representing the Mediterranean diet which may improve overall health status​Natural Booster #7: Mediterranean DietShutterstock

Many of the GLP-1-boosting foods highlighted by Dr. Becky come from the Mediterranean Keto approach. "The foods I highlighted in this video are from my Mediterranean Keto Cookbook," she mentions. This eating style emphasizes fermented foods, protein paired with calcium, polyphenol-rich plants, fiber, and healthy fats—all key nutrients for enhancing your body's natural GLP-1 production. By following this approach, you can experience improved hunger satisfaction while potentially achieving similar benefits to GLP-1 medications without the cost or side effects.


RELATED:20 Possible Ozempic Side Effects

Simple Daily Habits for Natural Weight Control

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,food​Track MacrosShutterstock

Dr. Becky recommends incorporating her "0123 strategy" into your daily routine for enhanced weight management. This approach outlines four daily habits that support weight loss naturally, including the daily salad she discussed for GLP-1 production. By focusing on these simple, sustainable practices rather than restrictive dieting, you can create an eating pattern that naturally enhances your body's GLP-1 production. These habits work with your body's natural systems rather than fighting against them, making weight management more comfortable and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 225 Pounds with Mounjaro and Reveals the Truth About GLP-1 Meds

Carolin Tyler RNY carolin_rny
Copyright carolin_rny/Instagram
Christopher Roback
By Christopher RobackMay 08, 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.

Weight loss journeys rarely follow a straight path. Carolyn (@carolyrny) knows this firsthand, having lost an impressive 225 pounds through a combination of gastric bypass surgery and GLP-1 medication. At 28 years old and standing 5'7", she's transformed from 401.6 pounds to 125 pounds today. "I totally, totally altered my whole life when I had gastric bypass surgery," Carolyn shares. Through her YouTube channel, she documents her health journey to help others facing similar challenges. Discover the unfiltered reality of GLP-1 medications that most doctors won't tell you about.

Your First Steps With GLP-1 Medications

"I started Monjaro back in September of 2022. I had heard about it that summer," Carolyn explains in her post. Her timing proved fortunate: "I was very lucky and downloaded the savings coupon in August of 2022, when the terms and conditions were still allowing people to get the medication when it wasn't covered by insurance at only $25 a month."

Like most patients, she began at the lowest dose. "I started at the lowest dose, 2.5 milligrams, and I was on that dose for just one month. That's the loading dose. It's kind of a way for your body to get adjusted to the medication." For medical supervision, Carolyn chose a virtual option: "I use the Weight Watchers Clinic. I have used them from the start with my GLP-1 medication journey."

Finding Your Ideal Dosage

"I moved up to the five milligram dose. And I was at five milligrams, I wanna say for three or four months," Carolyn shares. Her experience at this level was positive: "I had really, really great results with five milligram. And had it not been for the medication shortages at the time, I think I would have stayed and should have stayed at the five milligram, just because I was losing."

She emphasizes an important principle: "If you're still losing at a good rate, you really shouldn't need to go up in dose." Unfortunately, circumstances forced changes: "Because of the shortages and the mess that that was, I had to move up to the 7.5 dose because that was what was available."

Navigating Medication Shortages and Insurance Hurdles

"The savings card ran out in June of 2023, but I had started sort of stockpiling, and I was only taking the medication every two weeks," Carolyn reveals. The timeline became complicated: "In September of 2023, somehow my insurance covered Monjaro without a prior authorization. And I was able to get a three-month supply."

This didn't last: "The beginning of this year in 2024, I started, you know, I needed a prior authorization for Monjaro. And I ran out of the medication at the end of December." Persistence eventually paid off: "I put in prior authorizations for Monjaro, Saxenda, Trulicity, Ozempic, Wigovi, and they were all denied. I finally was able to get Ozempic."

Later came better news: "ZepBound, which is the same medication as Monjaro, it's just FDA approved for weight loss... I have a prior authorization approval for ZepBound until January of next year, which is great."

Managing Potential Side Effects

"Initially starting out the medication, I experienced headaches and insomnia. Mainly insomnia with the five milligram dose," Carolyn reveals. The sleep disturbances were striking: "I would wake up at like three or four in the morning and feel wide awake. Wide awake. It was the craziest thing." Fortunately, this wasn't permanent: "But I think as I got used to being on the medication, that subsided and I don't experience insomnia anymore."

Other side effects varied by dosage: "I experienced the most amount of nausea on the 7.5 milligram dose. That for some reason, that dosage, I don't know. I just experienced nausea on it to the point where I asked my doctor for Zofran." Looking back, she considers herself fortunate: "I've been very, very lucky with side effects. And I know that's not the case for everyone."

Comparing Different GLP-1 Medications

When it comes to different GLP-1 options, Carolyn has clear preferences. "A lot of people ask me what I thought was more effective or what I liked better, Manjaro or Ozempic. And I preferred Manjaro," she states. She backs this with her understanding of research: "I think the studies show that terzapotide is much more an effective GLP-1 agonist. And I definitely experienced that."

Her experience switching medications wasn't ideal: "When I was on Ozempic for a few months earlier this year, my weight slowly, slowly started to creep up, which was very difficult. And it just felt like I was more inflamed and it felt like I was back in that place of struggling to keep my weight off." The difference was noticeable when she returned to her preferred medication: "Now back on terzapotide, I feel much better and I'm very happy about it to be on ZepBound for the next however long."

Tracking Your Results Realistically

"I started my GLP-1 journey at 230 pounds even. And today I'm sitting at 180. So I've lost a total of 50 pounds," Carolyn shares. She's experienced some fluctuation: "My lowest I've gotten down to is 175. I was 175 back in November of last year when I was taking the 12.5 milligram of Monjaro." Her upcoming wedding influenced recent choices: "I didn't wanna lose more because of my wedding dress."

She reflects on her current state: "I'm very happy here at 180. I think I look really good. I feel really good at this weight." Like many, she considers future goals: "I've always had in my head the number 170 to get down to, and I don't know, 170, 160, I don't know. I'm kind of in that like, do I attempt, do I try, or do I just kind of be happy where I am and focus on getting plastic surgery next year, hopefully."

Combining GLP-1 With Proper Nutrition

"I like to have a protein shake in the morning just to get in a good amount of protein before I start my day," Carolyn explains. She sees clear benefits from this approach: "It's really helped me on my GLP-1 journey because you really wanna focus on protein to build muscle. It helps so, so much, not only with maintaining your muscle mass, but also I've noticed it helps just make sure that I'm full a lot longer."

The strategic focus on protein serves multiple purposes: "By prioritizing protein, I'm less tempted to like grab, you know, sweet treats or things like that that don't always serve me best when I'm trying to lose weight." She emphasizes this nutrient above others: "My GLP-1 journey has been over the past almost two years, and I have really made sure to focus on protein. It's really the most important macronutrient when you're on a GLP-1 journey or a weight loss journey."

Building a Sustainable Exercise Routine

Even with medication, lifestyle changes remain crucial. "I still diet and exercise. I still am very mindful of my diet and I work out. And those things are very important to me," Carolyn emphasizes. She connects this to her broader transformation: "I totally, totally altered my whole life when I had gastric bypass surgery."

The medication doesn't replace these foundational habits: "Those things work hand in hand. It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work. It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work."

Planning for Pregnancy While on GLP-1

Family planning affects medication decisions. "We're getting married, and we are hoping to start having kids in about two or three years," Carolyn shares. This timeline shapes her GLP-1 strategy: "So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there, and then eventually come off of it completely to get pregnant. You can't be on it when you're pregnant."

She's practical about the future: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will." This approach aligns with her understanding of obesity treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that."

Treating Obesity as a Chronic Condition

"My obesity is a chronic illness, and these medications are revolutionary," Carolyn affirms. "They are truly, have changed the game when it comes to treating obesity." She compares this to other health conditions she manages: "I have other chronic illnesses. I have psoriasis that I take an injection for four times a year. I have hypothyroidism that I take medication for every single day."

This perspective shapes her approach to long-term treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that. That doesn't bother me."

She sees GLP-1 medications as valuable additions to surgical options: "Bariatric surgery is still the number one treatment that we have with studies and stuff. You're going to lose the most amount of weight and keep it off with that. But these medications are such great adjunct treatments for people like me who never got down to the weight they wanted to, or who struggled to just stay where they are."

Creating Your Long-Term Maintenance Plan

Long-term planning is essential for sustained success. When asked about staying on medication, Carolyn explains: "Do I plan to stay on it long-term? Like, what are the long-term effects? Do you gain weight back? Statistically, you do gain some weight back if you go off of it, cold turkey, I think, but you're supposed to wean down and wean off of it."

She's already considering her future approach: "My plan, so we're getting married, and we are hoping to start having kids in about two or three years. So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there." She remains flexible about post-pregnancy treatment: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will."

Addressing Access and Stigma Barriers

Broader issues affect many GLP-1 users. "The biggest issue we have is accessibility. Insurance coverage, which I have struggled with, and just being able to get them. There are so many shortages right now," Carolyn points out. She envisions positive change: "I hope that over time, in the next five years, I really hope we see a huge shift in how not only the accessibility, but also the stigma towards people who struggle with obesity and who live in larger bodies and who want help and who want to lose weight or want to be healthier."

This includes changing perceptions: "That that stigma changes from, well, they're just lazy and fat to, no, they have an illness, they have a disease that's preventing them from being compliant with the diet and exercise." Her enthusiasm for these medications is evident: "I'm a huge, huge advocate for these medications."

The Reality Check: GLP-1 Is a Tool, Not Magic

"It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work," Carolyn emphasizes. She draws a parallel to bariatric surgery: "It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work." Beyond physical changes, she values the mental benefits: "It has helped so much with the food noise to the point where I don't feel like I'm obsessing about food or feeling consumed by thoughts of it. It feels very manageable to live my life on a day-to-day basis."

For Carolyn, this psychological relief outweighs even the weight loss: "Honestly, if I never lost another pound, or if I never lost a pound to begin with, I would stay on this medication." Her perspective is both realistic and hopeful: "These medications are revolutionary. They are truly, have changed the game when it comes to treating obesity." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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