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

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

She Walked 15K Steps for a Year and Discovered Something Unexpected About Food Freedom

Want to eat more and still stay lean? This walking strategy changes everything.

Christopher Roback
By Christopher RobackDec 08, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Laura_Grossi_Lauragfit13
Copyright Lauragfit/YouTube
Christopher Roback
By Christopher RobackDec 08, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Fitness & Workouts

Most fitness advice tells you to eat less and move more. But what if you could stay lean while eating more? Laura Grossi, a CanFit Pro Certified personal trainer, discovered that walking 15,000 steps daily allowed her to maintain her physique while eating an impressive 2,100 calories per day. The 27-year-old Ontario-based coach, who helps her 160,000 Instagram followers build muscle and lose fat, has turned this simple strategy into a sustainable lifestyle. Here's exactly how she does it—and how you can, too.

The Real Reason 15K Steps Works

"I've walked an average of 15 K steps every day for the past year," Laura explains in her post. "The big reason that I do it is the mental benefits," she adds. Beyond just burning calories, she finds walking helps manage ADHD, anxiety, and depression. "It releases chemicals and endorphins and reduces stress," she notes, adding that it significantly improves her focus throughout the day. This mental clarity bonus makes it easier to stick to other healthy habits, creating a positive cycle of wellness.

How Many Calories Can You Really Eat?

The walking strategy has allowed Laura to maintain her physique on surprisingly high calories. "I was able to lose fat fairly easily on an average of 2000 calories," she shares. But she emphasizes balance is key: "It does allow me to eat a little more, but that is within reason. That does not mean that suddenly my nutrition is a free for all." This approach has given her more flexibility, especially on weekends. "It is enough to allow me to eat higher calories on the weekend and not have it set me back," she explains.

The Role of Strength Training

Laura emphasizes that her success isn't just from walking alone. "Keep in mind the fact I've been weight training consistently for a long time and have a higher muscle mass. That really does help with the burning calorie thing," she explains. Her current routine includes weight training four times a week, typically for less than an hour per session, combined with her daily steps goal.

Will Walking Alone Get You Toned?

"If you want to have toned legs, that means you want to have muscle built up and a low enough body fat to see the muscle that you've built," Laura explains. While walking helps create the caloric deficit needed for fat loss, she stresses that "just walking alone isn't enough to get you toned." The key is combining it with proper weight training and nutrition. "If you're completely sedentary to begin with, then initially it would help you, but eventually that's not going to do it only when paired with the proper weights and the proper eating."

Avoiding Muscle Loss While Walking

A common concern Laura addresses is whether high step counts can lead to muscle loss. "No, as long as you're eating enough and allowing yourself to recover properly from your workouts," she assures. However, she cautions, "If you're working out five, six days a week for a couple hours and getting 15k plus steps and not eating enough and undereating on protein, then yeah, you might lose muscle."

Making Steps Part of Your Daily Routine

Laura recommends breaking down the steps throughout the day rather than doing them all at once. "You can still get a high step count if you want to break it down into a few power walks a day," she advises. She suggests taking three 20-minute walks throughout the day, which can add up to several thousand steps. For those with desk jobs, she suggests getting creative: "If I'm sitting outside and working, rather than going to the close bathroom, I go all the way down to my basement."

Alternative Ways to Get Your Steps

"Yes, you can get your steps through other activities, not just walking," Laura explains. She suggests using various forms of cardio to reach your step goals: "Let's say you go on 20 minutes on an elliptical. That's going to get your steps up fairly quickly if you can't do longer walks throughout the day." The key is finding what works for your schedule and lifestyle.

Building the Walking Habit

Laura uses her emotional awareness to build consistent walking habits. "Basically, if I'm feeling stressed or anxious, which is going to happen most days at some point, my habit now is to go walk," she shares. "That's the best way to build a habit is a habit, kind of attached to something that happens every day." She also suggests making it fun by participating in step challenges with friends using fitness trackers or apps.

Starting Your Step Journey

"You definitely don't have to just follow an arbitrary number or force yourself to do a really high amount if you're not used to it," Laura cautions. She recommends starting with a baseline measurement using your phone or fitness tracker, then gradually increasing your daily steps. "I know if you're not used to it, you'll feel sore doing 15K. If you're currently doing just a few thousand, definitely work your way up."

Making It Sustainable

The beauty of Laura's approach is its flexibility. "I personally don't have any formally planned cardio sessions. I just have my step goal," she explains. Some days she walks slowly while working, other days she might feel more energetic and do some brisk walking or cardio. "That's the good thing about step count. You can kind of base it off how you feel." The goal is to make it sustainable and enjoyable rather than another dreaded task on your fitness journey. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

proteincardiolose fatlose weight fastwalking

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Fitness & Workouts

She Walked 15,000 Steps Daily: 4 Benefits

Robin Laird TheScienceofSelfCare
Copyright TheScienceofSelfCare/YouTube
Christopher Roback
By Christopher RobackMar 17, 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.

Ever find yourself scrolling through your phone at the end of a long day, knowing you should have moved more but lacking the motivation? You're not alone. We all know walking is good for us, but finding time for 15,000 steps daily seems daunting.

Robin Laird, creator of the popular YouTube channel The Science of Self-Care with nearly 200,000 subscribers, committed to this challenge for two full years and discovered benefits that went far beyond physical fitness. As her New Year's resolution for 2020 and 2021, Laird walked 15,000 steps every single day, without exception—even through the pandemic.

"I'm no longer continuing this resolution in the new year, but I definitely think I have some tips and takeaways that might be helpful to anyone who is interested in walking more or figuring out their step count sweet spot," Robin explains. Her experience revealed four surprising benefits that transformed her daily routine and might just inspire you to lace up your walking shoes today to discover your own perfect step count.

Benefit #1: Mental Health Transformation

The most significant impact wasn't what anyone would expect. "The most surprising benefit was not at all physical but mental," Robin shares. "This habit saved me through COVID when everyone was cooped up. I made sure every morning, lunchtime, and evening to be going for walks and that fresh air, that movement made all the difference."

Multiple studies have linked walking to improvements in mental health, something Robin experienced firsthand. The combination of movement, fresh air, and time away from screens created a powerful antidote to pandemic isolation and everyday stress.

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

Benefit #2: Enhanced Sleep Quality

Robin discovered a profound impact on her rest. "I feel like I got a lot of really good deep sleep," she notes, attributing this to both physical activity and an often-overlooked factor: natural daylight exposure.

"In the back of our eyes, we have retinal ganglion cells that specifically sense light and send it to the central clock in our brain that sort of runs our sleep-wake cycles, our circadian rhythms," Robin explains. This exposure to daylight helps regulate our body's internal clock.

The difference between indoor and outdoor light is substantial. "Even during the winter, there might be 10 times as much light outside as indoors," she points out. These regular doses of natural light helped her body distinguish between day and night, significantly improving her sleep quality.

Benefit #3: Improved Learning and Memory

For someone who struggled with focus in school, Robin made a surprising discovery about her learning style. "While walking, I found that I can remember and learn things so well," she reveals. The experience became something like a "live memory palace," where information from audiobooks and podcasts became associated with specific locations.

"I still have specific memories and things that I learned in specific streets of Amsterdam that are seared into my brain," Robin shares. "For me personally, I've just found this very much to be true. So if you're someone who has to do a lot of reading, even on the internet, you can do this reading while walking."

She recommends apps like Speechify for converting articles and documents into audio format, allowing productive learning during walks.

Benefit #4: Healthier Evening Habits

The commitment to reaching 15,000 steps transformed Robin's evenings. "Before I started this challenge, in the evening I would often be doing mindless things, maybe going on the internet or scrolling through my phone," she admits. "By having this daily goal I had to reach, often by 8 p.m. I still had to walk four or five thousand steps."

This necessity created a meaningful routine. "These evening walks were so special. I would do them either alone, but also with my partner or with my sister, a loved one. I would call my mom," Robin explains. These walks became opportunities for connection rather than isolation.

"When we're scrolling through social media in the evening, we often want to unwind, but we also often just want to connect with other people. Walking with a loved one is such a healthy way to do both of those things."

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

The Reality Check: Walking's Limitations

Despite the benefits, Robin acknowledges important limitations. "Truth be told, walking is very inefficient when it comes to time and bang for your buck in terms of exercise," she explains. "It takes you twice as long to walk a mile as it does to run a mile."

For those with time constraints, Robin suggests incorporating some walking but supplementing with higher-intensity exercise. "If you're someone who does not have a lot of time, you probably want to maybe incorporate a walk in your day, but you'll also want to incorporate some high intensity training or some sprint intervals."

She's also realistic about physical transformation. "I don't think it's going to monumentally change your physique," Robin cautions. "If you're looking to lose a large amount of weight to get into a healthy weight range, then this is probably not the most important physical activity that you should be doing."

Instead, she recommends complementing walks with "higher intensity forms of physical activity like sprint intervals and HIIT workouts and weight lifting" to build muscle mass and increase metabolic rate.

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

Finding Your Perfect Step Count

Robin's experience led to a valuable conclusion about walking's unique versatility. "Probably my biggest takeaway from these past two years is that walking can be a wonderful healthy activity that you can combine with other things like learning and socializing," she concludes.

This realization inspired her podcast "Psycare," designed specifically for 10-minute walks that combine movement with learning about wellness and self-care.

While 15,000 daily steps provided significant benefits for Robin, the perfect count varies for each person based on their goals, available time, and other exercise. Finding your own "step sweet spot" might mean a more modest daily goal combined with other activities—or it might mean fully embracing the mental health and sleep benefits of longer walks.

"I would love to know what your relationship to walking is, how many steps you're currently walking each day, and if you have any goals to increase that in this new year," Robin asks. Whether you're aiming for 5,000 steps or 15,000, consistency and finding ways to integrate walking into your lifestyle are the keys to success.

Fitness & Workouts

She Walked 15K Steps for a Year and Discovered Something Unexpected About Food Freedom

Laura_Grossi_Lauragfit13
Copyright Lauragfit/YouTube
Christopher Roback
By Christopher RobackDec 08, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Most fitness advice tells you to eat less and move more. But what if you could stay lean while eating more? Laura Grossi, a CanFit Pro Certified personal trainer, discovered that walking 15,000 steps daily allowed her to maintain her physique while eating an impressive 2,100 calories per day. The 27-year-old Ontario-based coach, who helps her 160,000 Instagram followers build muscle and lose fat, has turned this simple strategy into a sustainable lifestyle. Here's exactly how she does it—and how you can, too.

The Real Reason 15K Steps Works

"I've walked an average of 15 K steps every day for the past year," Laura explains in her post. "The big reason that I do it is the mental benefits," she adds. Beyond just burning calories, she finds walking helps manage ADHD, anxiety, and depression. "It releases chemicals and endorphins and reduces stress," she notes, adding that it significantly improves her focus throughout the day. This mental clarity bonus makes it easier to stick to other healthy habits, creating a positive cycle of wellness.

How Many Calories Can You Really Eat?

The walking strategy has allowed Laura to maintain her physique on surprisingly high calories. "I was able to lose fat fairly easily on an average of 2000 calories," she shares. But she emphasizes balance is key: "It does allow me to eat a little more, but that is within reason. That does not mean that suddenly my nutrition is a free for all." This approach has given her more flexibility, especially on weekends. "It is enough to allow me to eat higher calories on the weekend and not have it set me back," she explains.

The Role of Strength Training

Laura emphasizes that her success isn't just from walking alone. "Keep in mind the fact I've been weight training consistently for a long time and have a higher muscle mass. That really does help with the burning calorie thing," she explains. Her current routine includes weight training four times a week, typically for less than an hour per session, combined with her daily steps goal.

Will Walking Alone Get You Toned?

"If you want to have toned legs, that means you want to have muscle built up and a low enough body fat to see the muscle that you've built," Laura explains. While walking helps create the caloric deficit needed for fat loss, she stresses that "just walking alone isn't enough to get you toned." The key is combining it with proper weight training and nutrition. "If you're completely sedentary to begin with, then initially it would help you, but eventually that's not going to do it only when paired with the proper weights and the proper eating."

Avoiding Muscle Loss While Walking

A common concern Laura addresses is whether high step counts can lead to muscle loss. "No, as long as you're eating enough and allowing yourself to recover properly from your workouts," she assures. However, she cautions, "If you're working out five, six days a week for a couple hours and getting 15k plus steps and not eating enough and undereating on protein, then yeah, you might lose muscle."

Making Steps Part of Your Daily Routine

Laura recommends breaking down the steps throughout the day rather than doing them all at once. "You can still get a high step count if you want to break it down into a few power walks a day," she advises. She suggests taking three 20-minute walks throughout the day, which can add up to several thousand steps. For those with desk jobs, she suggests getting creative: "If I'm sitting outside and working, rather than going to the close bathroom, I go all the way down to my basement."

Alternative Ways to Get Your Steps

"Yes, you can get your steps through other activities, not just walking," Laura explains. She suggests using various forms of cardio to reach your step goals: "Let's say you go on 20 minutes on an elliptical. That's going to get your steps up fairly quickly if you can't do longer walks throughout the day." The key is finding what works for your schedule and lifestyle.

Building the Walking Habit

Laura uses her emotional awareness to build consistent walking habits. "Basically, if I'm feeling stressed or anxious, which is going to happen most days at some point, my habit now is to go walk," she shares. "That's the best way to build a habit is a habit, kind of attached to something that happens every day." She also suggests making it fun by participating in step challenges with friends using fitness trackers or apps.

Starting Your Step Journey

"You definitely don't have to just follow an arbitrary number or force yourself to do a really high amount if you're not used to it," Laura cautions. She recommends starting with a baseline measurement using your phone or fitness tracker, then gradually increasing your daily steps. "I know if you're not used to it, you'll feel sore doing 15K. If you're currently doing just a few thousand, definitely work your way up."

Making It Sustainable

The beauty of Laura's approach is its flexibility. "I personally don't have any formally planned cardio sessions. I just have my step goal," she explains. Some days she walks slowly while working, other days she might feel more energetic and do some brisk walking or cardio. "That's the good thing about step count. You can kind of base it off how you feel." The goal is to make it sustainable and enjoyable rather than another dreaded task on your fitness journey. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

She Walked 10,000 Steps Every Day for a Month, and Here Is What Happened

Ariel_Jade_ThatAwkwardMom16
Copyright That Awkward Mom/YouTube
Leah Groth
By Leah GrothOct 24, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

Do you ever wonder what would happen if you hit your daily step goal? Ariel (@ThatAwkwardMom) is a social media influencer who regularly shares about everything from mom hacks to losing weight. In one recent viral video, she revealed what happened when she set a step goal and stuck with it. “In this video today, I'm gonna tell you the four things that have changed during this time of walking, 10,000 steps a day, and the ten things that I learned,” she says.

She Walked 10,000 Steps Every Day for a Month Without Dieting

“I walked 10,000 steps every day for a month. I did it without dieting. I ate whatever I wanted whenever I wanted. I did it without any exercise. Well, besides the walking, of course, if you count that as exercise, and I did it with a toddler by my side all the time,” she says in the post.

She Did It for Her Health

“Why did I choose to do this? Well, because whenever I went up the stairs, I panted like a wildebeest with asthma being chased by a lion,” she says. “My stomach looked like I was four months pregnant.”

It Wasn’t Easy

“Nevertheless, I needed to make a change. And this seems like an easy one. Well, easy it was not,” she admits. “First of all, I know you guys all want to know if I lost weight or not. And the answer is yes, I did. My starting weight was 144 pounds, and I am five foot four.”

First Change That Happened: Her Sleep Improved

“So the first thing that changed is I started sleeping like a baby,” she reveals. “At first, my sleep was compromised because I wouldn't get my steps in in time. So I'd have to walk in circles at 10 o'clock at night, and so I wouldn't get to sleep till later. She cites research that exercise “will also keep you up less often at night” and “boosts the effect of natural sleep hormones such as melatonin. The downside to this is I started hitting this snooze button a lot more than I used to, but totally worth it, right? Who doesn't love sleep except elephants? Did you know they only sleep two hours a day?”

RELATED: She Did Cardio Every Day for 30 Days and Her Doctor Was Shocked by the Results

Second Change That Happened: Her Hunger Decreased

“The second thing that changed is that I was surprisingly less hungry and less likely to reach for sugary foods,” she says. “I am a sugar addict. It all started 10 years ago when I started working at an ice cream shop, and it all went down from there. Well, I'm just shocked by how much walking suppresses my appetite for the things I normally crave,” she said. “Instead, I found myself eating lunch and then not having this dire need to have chocolate after, which is very unusual. I still did enjoy Reese's and ice cream and sugary cereal, but the cravings for it definitely decreased.” She cites scientific evidence finding that “aerobic exercise such as walking has a larger impact on suppressing appetite than non-aerobic exercise such as weightlifting. In addition, walking may help your body to better process appetite hormones, allowing you to feel less hungry throughout the day and to feel fuller sooner when eating,” she says.

Third Change That Happened: She Felt More Energized

“The third thing that changed is that walking made me feel more energized throughout the day, which really surprised me because I figured it would take my energy away, and I would go for a walk and then I would be on the couch the remainder of the day eating a bowl of marshmallows, but instead walking made me activate my inner ticker,” she says. “I was actually able to get more done each day. I mean, the first few days were harder because my body was in shock from the sudden movement that it was not used to.”

Fourth Change That Happened: She Lost Weight

“The fourth thing that changed is I lost weight,” she continues. “I was really worried because I didn't feel like I was losing weight. I mean, I still had to suck in to put my pants on, and I was still eating ice cream and potato chips. So, boy, was I surprised when I stepped on the scale. One month later, I lost three pounds. But what's even more surprising are these pictures. I look like I went from four months pregnant to two months pregnant, and I'm not pregnant at all, for those of you wondering. But I did have a baby, which makes it difficult to get rid of this flab right here. So, but I'm not sure if any amount of walking could get rid of that.”

RELATED: 7 Fat Loss Mistakes Women Over 40 Need to Stop Making Right Now

Here Are the 10 Things She Learned From Doing the Challenge

She then moves on to the ten things that she learned by doing this challenge. “I'm just gonna rattle them off one by one. Walking in circles around your house is not fun, so get outside yet it does get the job done. Walking around in circles at night will annoy the people you live with. Dancing is a good way to get steps in. Grocery shopping does not give you as many steps as you think it would. Dishes don't benefit me at all in the walking department, but you still gotta do them. Walking with other people is nice, and it makes the experience a lot less painful. I wish I had a dog. I wish I had a babysitter so I could walk without a stubborn toddler. I wish I had Oreos and a glass of milk because that sounds freaking amazing. I'm so hungry because I stopped walking. And you should always set Google reminders to remind you to put your watch on in the morning.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

She Started Walking 15,000 Daily Steps to Lose Weight but Found Something Better

Laura_Grossi_Lauragfit21
Copyright lauragfit/Instagram
Christopher Roback
By Christopher RobackDec 15, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Most of us start fitness journeys focusing solely on the scale. That's exactly where Laura Grossi began—looking for another way to manage her weight. But what this fat loss and muscle-building coach discovered went far beyond calories and pounds. As she helped thousands of busy women transform their bodies, she uncovered a simple strategy that not only maintained her lean physique at 2,100 calories daily but also transformed her mental wellbeing. Her approach might just change how you think about walking forever.

The Unexpected Mental Health Breakthrough

"The big reason that I do 15,000 steps daily isn't about aesthetics—it's for my mental health," Laura reveals in her post. She discovered that walking helps her manage ADHD, anxiety, and depression by releasing endorphins and reducing stress. "I would be doing this either way because it is such a big coping mechanism for me," she emphasizes, noting how walking has become essential for her mental clarity and emotional balance.

The Surprising Calorie Benefits

While the mental benefits came as a revelation, Laura also found she could maintain her weight on approximately 2,100 calories daily. "It does allow me to eat a little more, but that is within reason," she explains. "Sometimes I'm like, oh, I feel like if I were a man, this is how many calories I'd be able to eat," she shares, highlighting how the increased activity has boosted her maintenance calories without requiring strict dieting.

The Reality Check: When Walking Isn't Enough

Laura speaks candidly about her journey: "Earlier in the year, I wasn't as on point with my nutrition. I was overeating a fair bit, so the walking wasn't enough to offset those extra calories, and I did gain a little bit of body fat." However, she notes the quick turnaround once she adjusted her eating habits: "As soon as I stopped obnoxiously overeating, I was able to lose fat fairly easily on an average of 2000 calories."

Beyond Just Steps: The Complete Body Transformation

"If you want to have toned legs, you need muscle built up and a low enough body fat to see that muscle," Laura explains. She emphasizes that walking alone isn't a complete solution: "Walking will help you burn calories and lose fat, but you don't have the muscle built, so you won't have as much of the toned look from walking alone." The key is combining walking with strength training for optimal results.

Protecting Your Progress

Addressing common concerns, Laura notes, "If you're working out five, six days a week for a couple of hours and getting 15k plus steps and not eating enough and undereating on protein, then yeah, you might lose muscle." Her solution balances activity with recovery: "I weight train four times a week, or lately it's been less than an hour and I get my 15K steps on average."

Making It Manageable: The Smart Approach

Rather than tackling all 15,000 steps at once, Laura advocates for a broken-down approach: "You may find it more manageable to break it down into little chunks throughout the day, so it kind of just adds up without you noticing." For those with desk jobs, she suggests: "If you're someone who sits all day and you really don't have that much time to actually walk, get the steps quicker by still doing some steady state cardio."

Creative Ways to Keep Moving

Laura shares her innovative approach to accumulating steps: "If I'm having a day where I'm not doing as much working and walking on the treadmill and I'm sitting, every time I have to go to the bathroom, I'll go to a further bathroom." She even makes routine activities count: "Walking when you brush your teeth, brushing your teeth is kind of boring sometimes. So I'll walk and spit in the sink and then I'll keep walking."

The Freedom of Flexibility

"I personally don't have any formally planned cardio sessions. I just have my step goal," Laura reveals. She emphasizes listening to your body: "Some days I'll do more. Some days, I'll do less. Last week, I had a migraine, so I did not do as nearly as many steps." This adaptable approach helps maintain consistency without burning out.

Building a Sustainable Habit

Laura's approach to creating a walking habit is refreshingly simple: she pairs it with emotional awareness. "If I'm feeling stressed or anxious, which is going to happen most days at some point, my habit now is to go walk," she shares. For added motivation, she suggests: "Doing step challenges slash competitions can be super fun. They have it on Apple Watch. You can add friends and do it."

RELATED: 11 Hacks to Build Muscle While Losing Fat From a Strength Coach “It's Not As Hard As You Think"

Starting Your Own Journey

"You definitely don't have to just follow an arbitrary number or force yourself to do a really high amount if you're not used to it," Laura advises. She recommends starting where you are and gradually increasing your daily steps. "If you're currently doing just a few thousand, definitely work your way up," she emphasizes. The key is finding a sustainable approach that works for your lifestyle while remaining mindful of both the physical and mental benefits along the way. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

I Walked 10,000 Steps Every Day for a Month Without Dieting. Here’s What Really Happened.

Ariel_Jade_ThatAwkwardMom1
That Awkward Mom/YouTube
Leah Groth
By Leah GrothAug 07, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Have you ever wondered what would happen if you walked 10,000 steps per day? Ariel Jade (aka @ThatAwkwardMom) is a social media influencer who “loves to inspire others” with everything from life hacks to health tips. “I walked 10,000 steps every day for a month. I did it without dieting. I ate whatever I wanted whenever I wanted. I did it without any exercise,” she says. Here is what really happened and what she learned from the experience.

It Wasn’t Easy, She Confesses

Ariel explains that she put herself to the test “because whenever I went up the stairs, I panted like a wildebeest with asthma being chased by a lion,” she says. “I needed to make a change, and this seems like an easy one. Well, easy it was not,” she admits. “In this video today, I'm gonna tell you the four things that have changed during this time of walking 10,000 steps a day and the ten things that I learned.”

1. She Started Sleeping “Like a Baby”

Good morning, new day, weekend, holiday. Happy Young Woman sets on Bed, teen Girl Stretching arms after sleep and enjoying morning in cozy comfort bedroom interiorShutterstock

“So the first thing that changed is I started sleeping like a baby,” she says. “At first, my sleep was compromised because I wouldn't get my steps in time. So I'd have to walk in circles at 10 o'clock at night, and so I wouldn't get to sleep till later.”

The Only Downside? She Was Tired in the Morning

tired business woman sleepy and bored from sitting at a desk for a long time and has office syndromeShutterstock

She backs up her claim with research from Harvard Medical School that going for a brisk daily walk won't just trim you down, “it will also keep you up less often at night. And exercise boosts the effect of natural sleep hormones such as melatonin,” she says. “The downside to this is I started hitting the snooze button a lot more than I used to, but totally worth it, right? Who doesn't love sleep except elephants? Did you know they only sleep two hours a day?”

2. She Was Less Hungry

outdoor portrait of a beautiful middle aged blonde woman. attractive sexy girl in a field with flowersShutterstock

The second thing that changed “is that I was surprisingly less hungry and less likely to reach for sugary foods. I am a sugar addict. It all started ten years ago when I started working at an ice cream shop, and it all went down from there,” she says. “Well, I'm just shocked by how much walking suppresses my appetite for the things I normally crave.”

She Was Also Less Likely to Reach for Sugary Food

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“Instead, I found myself eating lunch and then not having this dire need to have chocolate after, which is very unusual,” she says. She cites science supporting aerobic exercise “such as walking has a larger impact on suppressing appetite than non aerobic exercise such as weightlifting. In addition, walking may help your body to better process appetite hormones, allowing you to feel less hungry throughout the day and to feel fuller sooner when eating,” she says.

3. It Energized Her

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“The third thing that changed is that walking made me feel more energized throughout the day, which really surprised me because I figured it would take my energy away and I would go for a walk and then I would be on the couch the remainder of the day eating a bowl of marshmallows, but instead walking made me activate my inner ticker,” she says.

She Was Able to Get More Done Every Day

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“I was actually able to get more done each day. I mean, the first few days were harder because my body was in shock from the sudden movement that it was not used to,” she admits. “Going for a walk when you're tired may be a more effective energy boost than grabbing a cup of coffee. Walking increases oxygen flow through the body,” she says, citing science. “So when you're tired, abandon the coffee and go for a walk. But there's no way I'm giving up my coffee. So try both at the same time.”

4. She Lost Weight

“The fourth thing that changed is I lost weight. I know this is the point of the video you've been waiting for. I was really worried because I didn't feel like I was losing weight. I mean, I still had to suck in to put my pants on, and I was still eating ice cream and potato chips. So boy, was I surprised when I stepped on the scale one month later, and it said I lost three pounds,” she says.

RELATED: These 3 Basics Helped Me Lose 90 Pounds

She Lost 3 Pounds But Looks Much Thinner

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“But what's even more surprising are these pictures. I look like I went from four months pregnant to two months pregnant, and I'm not pregnant at all, for those of you wondering. But I did have a baby, which makes it difficult to get rid of this flab right here. So, I'm not sure if any amount of walking could get rid of that. I don't even feel skinnier. But the proof is in the pudding, and I don't even know what that saying means. But my pudding has shrunk, and that's proof,” she says.

10 Things She Learned on the Challenge

She also reveals the ten things that she learned by doing this challenge. “Walking in circles around your house is not fun, so get outside, yet it does get the job done. Walking around in circles at night will annoy the people you live with. Dancing is a good way to get steps in. Grocery shopping does not give you as many steps as you think it would. Dishes don't benefit me at all in the walking department, but you still gotta do them. Walking with other people is nice, and it makes the experience a lot less painful. I wish I had a dog. I wish I had a babysitter so I could walk without a stubborn toddler. I wish I had Oreos and a glass of milk because that sounds freaking amazing. I'm so hungry because I stopped walking. You should always set Google reminders to remind you to turn on your watch in the morning.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

Over 50? Here’s How Much Protein You Need to Rebuild Lost Muscle

Thomas DeLauer
I Lost 110 Pounds by Walking, Here Is What Really Matters
Thomas DeLauer/YouTube
Christopher Roback
By Christopher RobackApr 18, 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 50, your body loses 1-2% of muscle mass yearly – a condition that slows metabolism and decreases strength. Thomas DeLauer, nutrition coach to professional athletes with 3.68 million YouTube subscribers, reveals the specific protein amount that can rebuild this lost muscle. His research cuts through conflicting advice to provide a precise formula that works specifically for older adults. Learn exactly how much protein you need and when to consume it to maintain strength and mobility for years to come.

Your Body Loses Muscle Faster Than You Realize

Your body undergoes significant changes as you age, particularly when it comes to muscle maintenance. "After 40, you lose about 1-2% of your muscle mass per year," DeLauer explains in his post. This condition, called sarcopenia, creates an imbalance between muscle growth signals and breakdown signals in your body. As DeLauer points out, the forces that signal muscle breakdown increase while your body's ability to build muscle diminishes, creating a challenging situation that requires deliberate nutritional strategies to overcome.

Why Your Muscles Stop Responding to Protein

Your body's muscle-building capacity changes with age due to several biological factors. DeLauer explains that there's a reduction in satellite cells, which are essential for muscle repair after exercise. "Satellite cells hover above existing muscle cells, and when we break down a muscle, these cells fuse to it and allow rebuilding," says DeLauer. Additionally, your muscles experience increased protein degradation rates and slower ATP generation, making it harder to maintain strength and muscle mass without intervention.

The Hidden Absorption Problem After 50

Age affects how efficiently your body processes protein from your meals. According to DeLauer, research published in PLOS One revealed fascinating differences between young and older adults. "Once protein was actually absorbed, muscle protein synthesis was the same between older people and younger people," says DeLauer. However, older adults showed a 16% lower muscle protein synthesis rate after eating, indicating that while your muscles can still build effectively, getting the protein there becomes more challenging as you age.

The Magic Number: 1.6 Grams Per Kilogram

The research points to a specific protein requirement for rebuilding muscle after 50. "You want to be consuming about 1.6 grams of protein per kilogram of body weight over the course of the day," DeLauer advises. This translates to approximately 0.8-1 gram of protein per pound of body weight daily. For a 200-pound person, that means aiming for about 200 grams of protein spread throughout the day, which is substantially higher than what many adults over 50 typically consume.

Why Meal Timing Changes Everything

Spreading your protein intake evenly throughout the day yields better results than consuming the same amount unevenly. "Newer research suggests that if you're over 50, consuming 40 grams of protein with each meal yielded much better protein synthesis results than eating it unevenly," says DeLauer. This consistent approach helps maintain metabolic flexibility and keeps your muscles consistently supplied with the building blocks they need for maintenance and growth.

The Exercise Secret That Maximizes Protein Uptake

Exercise dramatically improves your body's ability to use protein effectively. DeLauer emphasizes that "once protein is in the system and actually doing its job, muscle protein synthesis is pretty much the same when you're older than it was when you're younger." Resistance training, even at light intensity, enhances insulin sensitivity for protein to enter your muscles. This combination of proper protein intake and consistent exercise explains why some individuals in their 60s and 70s maintain impressive muscle mass.

How Your Protein Needs Increase By Decade

Your protein requirements should increase progressively as you age. "Each decade that you get older from 40, 50, 60, you should probably be increasing the amount of protein you consume by another quarter to half a gram of protein per pound of body weight," DeLauer recommends. This progressive increase helps counteract the natural decline in protein absorption and utilization that comes with aging, ensuring your muscles receive adequate nutrition despite physiological changes.

Why Higher Protein Won't Harm Your Health

Many people worry about potential health consequences of increased protein intake. DeLauer addresses this concern directly: "You might be wondering, is this hard on my kidneys? Is this hard on the body? Not really if you're hydrated and you're getting enough fiber." He emphasizes that muscle breakdown is far more detrimental to overall health than a properly implemented higher-protein diet. Prioritizing sufficient protein intake allows you to maintain muscle mass and continue living an active, healthy life regardless of age. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Walking and 5 Other Habits That Transformed Her Body After Losing 45 Pounds

Katie Dunlop Love Sweat Fitness
I Lost 45 Pounds by Stopping These 5 Surprisingly Bad Habits
Love Sweat Fitness/Facebook
Christopher Roback
By Christopher RobackApr 18, 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.

Losing weight doesn't always mean achieving the toned, defined body you've been working toward. After shedding 45 pounds, Katie Dunlop found herself smaller but still "soft and squishy" – not seeing the muscle definition in her arms, legs, and belly that she wanted. Through consistent effort and strategic habits, she transformed her physique beyond just losing fat. These six daily non-negotiables took Katie from simply being smaller to having a lean, toned appearance – and they could help you see similar results.

Walk 10,000 Steps Every Day

Walking might seem too simple to be effective, but Katie insists it's a game-changer for leaning out. "Getting in as many steps as you possibly can is going to be the ultimate hack as you're trying to lean out and get more tone," Katie shares in her post. She aims for 10,000-12,000 steps daily, which increases NEAT (non-exercise activity thermogenesis) - the calories you burn just existing in daily life. "When I don't get my steps in, I feel way more bloated, I feel like it's a lot harder for me to burn fat and lose fat on my body," Katie reveals. Walking also improves digestion, which helps reduce bloating and puffiness.

Prioritize High-Protein, Nutrient-Dense Foods

Protein is essential for achieving that toned look. "Protein becomes even more important to make sure you're able to maintain and add muscle mass," Katie explains. She recommends aiming for 20-30 grams of protein per meal (about a palm-sized chicken breast), totaling at least 100 grams daily. "More lean muscle means more fat burning, calorie burning, even at rest," she points out. Katie also suggests front-loading protein earlier in the day to ensure you meet your targets and to help with energy for workouts and recovery.

Strength Train At Least 3 Times Weekly

Cardio helps burn fat, but strength training gives you that coveted toned look. "If you're looking for more of that toned look, not just like lean, not just not puffy and soft, you need to be strength training three times a week, at least," Katie emphasizes. She compares cardio to renting a house (paying in while you're doing it) versus strength training as an investment property that continues paying off even at rest. "What happened when I started strength training three times a week? My body tightened up, I started losing fat faster, and I actually got that toned look start to like pop through," Katie reveals.

Take The Right Supplements

While whole foods should be your primary nutrition source, strategic supplements can enhance your results. "Even with a great diet, we need the right supplements to help us building muscle, burn fat more efficiently, have better energy and balance out our hormones," Katie explains. Her five essential recommendations include: protein powder (20+ grams per serving), omega-3 fatty acids (supports fat metabolism and reduces inflammation), creatine (5 grams daily for energy and recovery), L-glutamine (for muscle recovery and gut health), and electrolytes (without added sugar).

Prioritize Deep Sleep and Recovery

You can do everything else right, but without adequate sleep, your results will suffer. "If you're not sleeping at least seven hours a night, your body's going to hold on to more fat, you're going to have increases in cortisol levels, your stress levels are going to be higher, you're going to crave more junk food," Katie warns. Quality sleep is non-negotiable for recovery, muscle building, and fat burning. "That sleep is one of the most important things for our recovery, for our body to be able to build the muscles, in our body to burn fat, we need that time," she insists.

Stay Consistent Without Extreme Dieting

Understanding your macronutrient needs without obsessive tracking creates sustainable results. "One of the biggest mistakes people make is going too hard, too extreme, too fast," Katie cautions. She recommends avoiding "cheat days" which can be mentally detrimental and counterproductive. "What happens when you're able to do that is you start to lose the weight a bit more effortlessly because you're not stressed about all these things, your body's actually using that food for fuel and you're able to recover, lose fat and feel really good," Katie shares.

Focus on Compound Exercises and Progressive Overload

When it comes to strength training, not all approaches are equally effective. "Most important thing when you're strength training besides the amount of days you're doing is to make sure you're doing compound exercises, but also really focusing on progressive overload," Katie emphasizes. Compound exercises work multiple muscle groups simultaneously, giving you more bang for your buck. Progressive overload means continually challenging yourself. "It's the idea that every time you go and do something, whether it's a squat, bicep curl, whatever, every time you do that you're trying to go harder and do more," Katie explains. This consistent challenge forces your muscles to adapt and grow.

Balance Your Macros Without Obsessive Tracking

While protein is crucial, paying attention to your overall macronutrient balance creates optimal results. "Having an idea of how much protein you need, and how much carbs you need, what fats you need to actually get results is really important," Katie advises. However, she stresses that this doesn't mean obsessively counting every calorie or macro. Instead, focus on understanding your body's needs without going to extremes. "So that doesn't mean you have to track them crazy," she reassures. Katie recommends following a structured meal plan initially to learn what balanced nutrition looks like for your body and goals.

Create Accountability Through Community

Transformation happens faster with support. "Commit today. Let's commit to each other. We're in this together. Let's hold each other accountable," Katie encourages. She believes strongly in the power of community to maintain motivation and consistency. Finding workout buddies, online groups, or even just sharing your goals with others creates a support system that keeps you showing up even on tough days. Katie suggests connecting with others on the same journey: "If you see anyone else who is doing the same thing as you, comment on their comment as well so we can all connect and really be that support system." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

This Fitness Trainer's 5 Tricks Melt 12 Pounds of Fat in Just 3 Months

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Shutterstock
Christopher Roback
By Christopher RobackApr 17, 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.

Most of us have tried crash diets or intense workout plans only to give up weeks later. Ellen Thompson, a certified personal trainer with over 15 years in the fitness industry, understands this struggle. As Area Personal Training Manager at Blink Fitness, she's helped hundreds of clients achieve sustainable weight loss through simple, consistent habits. Read on to discover the practical strategies that actually work in the real world.

Set Realistic Expectations

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Weight loss doesn't happen overnight, and that's perfectly normal. "The main challenge I see people facing is unrealistic expectations," says Thompson. Most people give up because they don't see dramatic results within days. Sustainable weight loss takes time, and understanding this from the start sets you up for success. Thompson emphasizes that consistency with both training and nutrition will eventually yield results, but patience is essential. Remember that gradual changes are more likely to become permanent parts of your lifestyle.

Balance Cardio With Strength Training

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Hitting the treadmill isn't enough if you want lasting results. "Another challenge I see is people only focusing on cardio and neglecting weights," Thompson points out. While cardiovascular exercise burns calories during your workout, strength training builds muscle that increases your metabolism all day long. Thompson recommends incorporating some form of resistance training into your routine at least twice weekly. This doesn't necessarily mean heavy weightlifting—bodyweight exercises, resistance bands, or even household items can provide enough resistance to preserve and build muscle.

Choose Small Habits Over Dramatic Changes

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You don't need to overhaul your entire life to lose weight. "Small habits are easier to stick with! They are realistic!" Thompson explains. Rather than attempting to follow a perfect diet or intense exercise regimen, focus on adding simple, sustainable changes to your routine. Thompson suggests starting with basic adjustments like drinking more water or taking short daily walks. These small shifts require minimal effort but compound over time to create significant results, making them much more likely to become permanent parts of your lifestyle.

Prioritize Protein With Every Meal

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One simple change can dramatically impact your weight loss journey. "Eat a palm-sized portion of protein with every meal—breakfast, lunch, and dinner—yes, breakfast too!" says Thompson. Protein keeps you feeling full longer, which naturally reduces snacking and overeating. Thompson recommends options like lentils, beans, tofu, eggs, or protein powder to satisfy this requirement. For busy days, keep protein bars or pre-made shakes on hand to ensure you never miss this crucial nutritional element. Just be mindful of added sugars in packaged protein products.

Take A Post-Meal Walk

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Movement doesn't require a gym membership or special equipment. "Do a ten-minute walk after lunch or dinner," Thompson advises. This brief activity improves digestion, helps balance blood sugar levels, and increases your daily calorie burn. Thompson suggests making these walks enjoyable by taking phone calls, listening to podcasts, or simply using the time to decompress from your day. The key is consistency—even on busy days, ten minutes is short enough to fit into most schedules but long enough to provide real benefits.

Hydrate Before Eating

Pouring,Soda,Water,Into,Glass,On,Wooden,Table.Shutterstock

This simple trick helps distinguish between hunger and thirst. "Drink a full glass of water 10-15 minutes before you eat," Thompson recommends. Our bodies often confuse thirst signals with hunger, leading to unnecessary calorie consumption. By hydrating before meals and snacks, you'll naturally eat less while staying properly hydrated. Thompson suggests keeping a water bottle with you throughout the day as a visual reminder. If you dislike plain water, try adding slices of fruit or herbs for natural flavor without calories.

Fill Half Your Plate With Vegetables

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Create a simple visual guide for portion control. "At lunch and dinner, fill half your plate with non-starchy vegetables before adding other foods," says Thompson. This strategy automatically controls calories while ensuring you get crucial nutrients and fiber. Thompson emphasizes that convenience is key—frozen vegetables and pre-packaged salads are perfectly acceptable options. The fiber in vegetables helps you feel satisfied with fewer calories, making this perhaps the simplest yet most effective strategy for natural portion control.

Establish a Kitchen "Closing Time"

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Evening snacking often sabotages weight loss efforts. "Pick a time to 'close' your kitchen—meaning no more snacking for the night," Thompson suggests. Late-night eating frequently stems from boredom or habit rather than genuine hunger. Thompson recommends setting a reasonable cutoff time, such as 8:00 PM, and sticking to it consistently. However, she adds an important caveat: "If you are actually hungry, plan a snack before closing time." This approach respects your body's needs while preventing mindless grazing.

What to Expect: The First Weeks

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Your efforts will show results sooner than you might think. "Within 1-2 weeks you can expect to lose 2-4 pounds," Thompson says. Beyond the scale, you'll likely notice improved digestion and growing awareness of your body's true hunger signals. Thompson explains that energy levels typically begin improving during this initial period as well. These early wins, while modest, provide crucial motivation to continue with your new habits.

What to Expect: The First Months

Happy young woman on scales at homeI’m a Nutritionist and Here’s How You Can Lose Your First 10 Pounds Shutterstock

Consistency pays off with visible changes. "Within 2-3 months you can expect to lose 4-12+ pounds," says Thompson. Your clothes will fit differently, your endurance will improve, and you'll have established a sustainable routine. Thompson notes that by this point, many of these initially challenging habits will have become second nature. The compound effect of small, consistent changes becomes increasingly apparent, reinforcing your commitment to maintaining these simple but effective strategies. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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