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Woman Walks 20,000 Steps for 30 Days, “My Body Changed Completely”

Transform your body with this simple daily walking habit.

Christopher Roback
By Christopher RobackDec 13, 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.
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Copyright Pernilla/YouTube
Christopher Roback
By Christopher RobackDec 13, 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.
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Fitness & Workouts

We've all heard about the benefits of walking, but few commit to making it a serious daily habit. That's what sets fitness coachPernilla apart. Known for her practical approach to wellness and followed by over 300,000 people on Instagram, she decided to push her usual walking routine further – committing to 20,000 steps every day for a month. "My body changed completely," she reveals, "but what surprised me most were the mental benefits." Here's what happened when she traded scrolling time for stepping time.

The Commitment: Small Steps, Big Vision

"Before you optimize, you need to standardize," Pernilla explains in her post, drawing from James Clear's Atomic Habits philosophy. "Don't worry about hitting a specific step count initially. Just make walking a daily habit first." She emphasizes that even a short daily walk can plant the seed for bigger changes.

RELATED: He Did Farmer's Walks for 30 Days and His Body Transformed "Almost Immediately"

Unexpected Sleep Improvements

"After walking 8-10 miles each day, your body knows it's done something meaningful," Pernilla says. She found herself falling into deep, refreshing sleep each night. "If we're not moving enough, it impacts our sleep, which then makes it harder to move the next day. Breaking this cycle was game-changing for me."

Physical Changes Beyond Weight Loss

"My shoulders are more open now, and I stand taller naturally," Pernilla shares. She noticed her body becoming leaner and more toned, but emphasizes that the benefits went deeper. "Many times we're not as asymmetrical as we think – our daily habits just keep us stuck in certain patterns. Consistent walking helps undo that."

The Mental Clarity Breakthrough

The most surprising outcome was emotional. "I'm genuinely more positive and balanced," Pernilla reveals. "Moving my body is how I feel happiest – it's been true since childhood." She describes walking as a form of meditation, noting how the rhythmic movement helps process daily stress.

RELATED: She Lost 28 Pounds Eating in Restaurants by Following These 4 Rules

The 'Walker's High' Is Real

"There's this metabolic state I can't really describe," Pernilla shares. "It's like a runner's high, but for walking. You hit this point where you feel like you could walk forever. It's smooth, it feels so good, and your body just wants to keep moving."

Making Time: The Reality Check

Time was her biggest challenge, but Pernilla found creative solutions: "Most of us underestimate how much time we have in a day. After sleeping eight hours and working eight hours, we still have eight hours left." Her trick? Combining walks with other activities: "I've watched entire movies while walking on a treadmill. After a few minutes, you don't even realize you're moving."

Maximizing Every Step

Want better results? Pernilla recommends walking with palms facing forward. "It sounds crazy, but it's a game-changer for confidence," she says. For added benefits, she uses light ankle weights and varies her walking pace. "Even walking briskly around your neighborhood, getting your heart rate up slightly, can help you get the most out of your time."

The Science-Backed Benefits

"Walking typically has a VO2 max of around 40%," Pernilla explains. "Unlike high-intensity workouts, which can increase stress hormones, walking actually reduces our cortisol levels. That's probably another reason why it feels so good when you do it regularly."

RELATED: 5 Quick Protein Meals a Doctor Uses to “Drop Weight Fast” on Ozempic

Tracking Progress Without Obsession

"There's a difference between having a disciplined daily goal and tying your self-worth to that goal," Pernilla emphasizes. She suggests approaching walking goals like a tennis umpire: "Don't get emotional about the outcomes. Just observe, be curious, and look for ways to improve."

Start Your Own Journey

"This isn't about hitting 20,000 steps immediately," Pernilla concludes. "If you're currently walking 3,000 steps, start by adding just 20 minutes of walking to your day." Her final advice? "The path to transformation begins with a single step – literally and metaphorically. My body changed completely, but it started with that first decision to walk more each day." 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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She Walked 10,000 Steps Every Day for a Month, and Here Is What Happened

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Leah Groth
By Leah GrothOct 24, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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
✓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.

Woman Walks 20,000 Steps for 30 Days and Discovers 3 Unexpected Changes

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Christopher Roback
By Christopher RobackDec 20, 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.
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Have you ever noticed the person in your neighborhood who seems to be walking at all hours, wondering what drives them to move so much? Wellness enthusiastRobin Laird decided to become that person, embarking on a challenge to walk 20,000 steps every day for a month. What she discovered went far beyond basic fitness benefits—three major changes transformed her body and mind in ways she never expected. Her journey reveals how this simple daily habit could revolutionize your own health and well-being.

The 3 Unexpected Changes That Changed Everything

"I didn't think that walking an extra 5,000 steps a day would make that much of a difference," Robin reveals in her post, "but it honestly has both mentally and physically." Her three major discoveries were profound changes in her sleep quality, emotional well-being, and physical vitality – each more significant than she anticipated.

First Discovery: The Sleep Transformation

"By the end of the day, after walking 20,000 steps, which can range anywhere from eight to 10 miles, your body feels ready for a deep slumber," Robin explains. She found that consistent movement throughout the day naturally improved her sleep cycle: "If we are not moving enough, it can really impact our sleep, which then makes it even harder to move the next day."

Second Discovery: The Emotional Breakthrough

The most surprising change came in her mental state. "I've really noticed that by spending so much time now every single day walking, my emotions have been amazing," she shares. "I'm genuinely so positive, and I feel so balanced. I just feel like I'm in touch with a true, deep, happy version of myself."

Third Discovery: The Physical Transformation

"My posture has gotten even better. I feel like my shoulders are more open, and I just stand taller in my body," Robin notes. Beyond posture, she observed her body becoming leaner and more toned, especially when combined with increased protein intake. She explains, "A lot of time,s we're not as asymmetrical as we think. It's just that our posture and daily habits have tweaked us in different ways."

RELATED:Woman Loses 70 Pounds With 4 Ab Exercises and "Stopped Restricting Myself"

The Science Behind the Walker's High

"After a while of walking, there's a certain feeling, this metabolic state I can't really describe, but it just feels so smooth," Robin explains. "It's kind of like a runner's high, but a walker's high. And you hit this point where you feel like you can walk forever." Research supports her experience, showing how "exercise releases so many endogenous drugs in our body. Our muscles are releasing all of these chemical compounds that make us feel so good."

How to Find Time for 20,000 Steps

"Most of us underestimate how much time we actually have in a day," Robin states. She breaks it down: "We have 24 hours in a day, and eight of those, let's say we're sleeping. Say you work a nine to five job and are sitting at your desk eight hours... we still have eight hours in our day." Her solution? Combine walking with other activities: "I like to read every day, so I combine walking with reading through Audible. I also like to walk and work, taking meetings on a treadmill."

Maximize Your Walking Benefits

"Walking with your palms forward... is such a game changer," Robin shares. "By turning our palm outward, we kind of force our chest to open up and this has been so good. I feel like I walk around with so much more confidence now just in my body language."

RELATED:She Has a Better Body at 44 Than 24 After Changing These 3 Habits

The Fat-Burning Sweet Spot

"The VO2 max of walking is usually around 40%," Robin explains. "This is the ideal level actually to reduce our cortisol. Many exercises, like high-intensity interval training, actually increase our cortisol. Walking is a type of physical activity that reduces our stress hormone cortisol, which is probably another reason I feel so good when I do it a lot."

Start Small, Think Big

"I want to remind you of a concept that James Clear talks a lot about in Atomic Habits," Robin says. "This is the concept of standardizing before you optimize a new habit." She emphasizes starting small: "If you have a new goal or a new daily habit, you want to first make it standard in your routine, make sure you're doing it every single day before you actually optimize that habit."

The Science Confirms It

Research from the National Heart, Lung, and Blood Institute supports Robin's experience, showing that daily walking can significantly reduce your risk of heart disease, stroke, and high blood pressure. Adding just 30 minutes of walking five days a week can lower your heart disease risk by 19%. Studies also show that regular walking programs help decrease body weight, BMI, and body fat percentage while improving mental clarity and emotional well-being.

RELATED:7 Real GLP-1 Weight Loss Results “Nobody Talks About,” Doctor Reveals

Your Journey Begins Here

"I want to emphasize that this journey isn't just about walking," Robin concludes. "It's also about embracing small changes and improvements to our daily routine." She encourages starting wherever you are: "Whether you're starting with an extra walk or adopting another positive habit, remember that the path to transformation begins with a first step." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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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.

I Lost 70 Pounds in 8 Months Without Going to the Gym. Here Is How

FACT CHECKED BY Christopher Roback
Tarn Kaur
weightlosswithtarn/TikTok/Instagram
Leah Groth
By Leah GrothOct 01, 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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Do you want to lose weight without having to go to the gym? Tarn Kaur is an online fitness coach, social media influencer, and weight loss warrior. She often shares tips and tricks on how to slim down in a healthy and sustainable way. In a recent TikTok, she revealed that she lost an average of 10 pounds a month without having to hit the gym. “I lost 71 pounds, and I did all of this without going to the gym,” she says, going on to reveal how she did it.

Walking Is the Key to Weight Loss, She Says

@weightlosswithtarn

How I lost weight without gym!🤍 #weightlossjourney #weightlosstransformation #weightlossjourneyuk #weightlossprogress

The secret to her weight loss success? Putting on some sneakers. “My biggest tip I can give you is actually go out and get yourself walking. It sounds so simple, and it sounds like you won’t really do much, but it absolutely changed everything for me,” she said.

She Started Walking to Feel Better

“So when I was at my largest, I was always out of breath, always. My mental health wasn’t that great, and I was always fatigued and low energy. So what I decided to do, and this is where I didn’t really focus on the scales. I just wanted to feel better. I went for a walk, and that’s how everything began,” she says.

She Focused On Walking Daily to Establish a Habit

“The biggest tip I can give you is you don’t need to walk 10,000, 20,000, or 30,000 steps a day, but what you need to do is start to build that habit of movement. Whether that’s going out for 1,000 steps or you’re not even counting, but just walking every single day around the block, around your area and building that up over time,” she explained.

She Didn’t Go to the Gym Until After Her Fat Loss Stage

She went on to lose 70 pounds over an eight month period of time, “and I only started working out near the end when I wanted to tone up and my body felt quite soft per se,” she claims. “I really wanted to tone up, and that’s when I started doing home workouts again. I didn’t go to the gym during that fat loss phase.”

RELATED: 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coache

She Walked Every Day

“What I did do, though, is go for a walk every single day without fail. It didn’t need to be 10,000 steps every single day, but I made that a real key habit of mine. And once I started to really build that consistency and discipline of going out every single day, everything else stacked on top quite easily,” she explained.

It Actually Stuck

“I was someone that would never stick to anything for more than a week. I tried all of the silly diets,” she says. “And what actually stuck is just trying to make my body feel better and not focusing on what the scale said.”

She Started Walking More and More Steps

“I started off quite slow because I was so unhealthy and so overweight. I was out of breath just going around the block. That eventually progressed over months, weeks and weeks, months and months, days and days. It progressed to 10 to 12,000 steps a day, and it just became so easy. My legs were so toned even though the rest of me still needed work. My legs literally could take me anywhere, and they did.”

It Helped Her Mental Health

“It just became a real kind of need in my everyday routine to go out, not only for my body and for exercise and for endorphins, but for my mental health. During that time, I had time for myself. I put my headphones on, I completely shifted my mindset,” she says.

RELATED: I Lost 120 Pounds by Cutting Out These Common Foods I'll Never Eat Again

She Shifted Her Mindset

“I didn’t see it as ‘Oh, I need to go for a walk because I need to lose weight.’ I just changed it to ‘I want to go for a walk, I want some alone time, I wanna listen to my favorite podcast, I wanna catch up with a friend on the phone, I wanna get some fresh air.’”

The Biggest Takeaway? Start Slow and Be Consistent

“Honestly, it sounds so simple, but the most important thing is you need to start so slowly and so easily on this journey that you feel like you’re not doing anything. That’s what I felt like, and it changed everything. I am now in the best shape of my life. I feel great mentally and physically, and honestly, just take that first step. That literal first step, be consistent with it,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts
✓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.

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

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.

Nutrition & Diet
✓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.

She Lost 49 Pounds and Kept It Off by Eating These 5 Satiating Foods

Ruth Soukup ruthsoukup
Lose 20 Pounds by Summer with My Simple 5-Step Plan
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John-Chapple1
By John-Chapple1Apr 27, 2025
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Have you been struggling with your weight, even though you're eating less and exercising more? You might be making the wrong food choices. Ruth Soukup is a midlife health and mindset coach who personally lost almost 50 pounds. She regularly shares her tips and tricks with her hundreds of thousands of followers on Instagram. In a new post, she reveals some of her go-to foods for weight loss and maintenance. “5 foods I eat every day to maintain my 49-pound weight loss in my 40s,” she writes.

Eating Less Isn’t the Answer

Ruth starts off by explaining that the foods you choose are important. “EATING LESS ISN’T THE ANSWER. Here’s what actually works after 40. If you’ve been cutting calories, skipping meals, and still not seeing the scale budge… It’s not because you’re doing it wrong. It’s because you’ve been told the wrong thing,” she says.

She Struggled with Her Weight Loss for Over a Decade

“After struggling with my weight for more than a decade—gaining, losing, gaining again—I finally lost 49 pounds at age 43. And I’ve kept it off ever since. Not by dieting. Not by starving. And definitely not by counting every bite. Instead, I started focusing on the foods that actually heal your metabolism and help your hormones work for you—not against you. Here are 5 foods I eat daily to keep my body in fat-burning mode,” she says.

Red Meat

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

The first food she eats on repeat is red meat. “Full of protein, iron, zinc, and healthy fats that fuel your metabolism and support hormone production,’ she says.

Eggs with Yolk

A close up of soft boiled eggs​Power-Packed BreakfastShutterstock

“Eggs with the yolks” is her second food. “Nature’s perfect food. Packed with choline, B vitamins, and fat-soluble nutrients your brain and body need, she says.

Fermented Veggies

Sauerkraut on a fork with a shallow depth of field. Pickling cabbage at home. The best natural probiotic.​Probiotic Foods: SauerkrautShutterstock

Up next, fermented veggies. “Like kimchi or sauerkraut. They feed your gut, boost immunity, and reduce inflammation,” she explains.

Real Butter

Butter

Shutterstock

She also eats real butter regularly. “Rich in butyrate and healthy saturated fats that help stabilize blood sugar and support hormone function,” she says.

Electrolytes

A,View,Of,A,Hand,Scooping,Electrolyte,Powder,Into,A​Electrolytes Are Absolutely EssentialShutterstock

The last item on her list? Electrolytes. “Especially sea salt and LMNT. Essential for energy, hydration, and hormonal balance (especially during detox or fasting),” she says.

These Foods Make Weight Loss “Simple and Sustainable”

She finishes off the post by revealing why these foods work. “This is what finally worked for me. Real food. Zero deprivation. No drama. And the best part? It’s simple—and sustainable,” she concludes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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✓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.

Get Flat Abs Fast with These 7 Core Exercises

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Leah Suzanne
By Leah SuzanneApr 26, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio

Do you want flat abs by summer? Karen Rodriquez is a personal trainer, a stage four cancer survivor, and the creator of the Pure Steel Ab Roller. “As a trainer, I frequently receive inquiries about the most effective core exercises for achieving real results. Through years of experience and experimentation with various movements, I have identified seven core exercises that consistently produce strong, functional midsections for my clients and myself,” she tells Body Network. “These exercises are well-founded in their effectiveness, which is why they have become a staple in my training programs.”

Low Back Raises Using a Core Ball

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“This one’s a game-changer for your posterior chain,” Rodriquez promises. “By placing the core ball under your hips and performing controlled low back raises, you’re strengthening your erector spinae and teaching your core to stabilize through a full range of motion. It’s especially great for people who sit a lot or struggle with low back pain.”

Pure Steel Ab Roller Plank Rollouts

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“If you aspire to unlock deep core engagement, AB rollouts are your pathway to strength,” Rodriquez maintains. “Starting from a plank position, every roll out ignites your core, activating the rectus abdominis, the transverse, and even your lats. Embrace these powerful movements as they build control, tension, and serious core strength, empowering you to reach your fitness goals.”

Dumbbell Side Bends

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Dumbbell Side Bends are a “straightforward yet highly effective exercise focusing on the oblique muscles,” says Rodriquez. “These muscles are vital in providing rotational strength and stabilizing the spine. To reap the benefits of this exercise, it’s essential to maintain proper form. Perform the movement slowly and ensure your torso remains upright, avoiding forward or backward leaning.”

Lying Leg Raises from the Floor

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“Lying leg raises are a fundamental exercise known for their effectiveness. They specifically target the lower abdominal muscles while enhancing the hip flexors' strength,” says Rodriquez. “To ensure safety and to optimize core activation during this exercise, it is crucial to maintain the lower back pressed against the floor, which helps to prevent strain.”

GHD Low Back Raises

“Glute-ham developers (GHD) are highly effective equipment for developing the posterior chain,” Rodriquez maintains. “Performing low back raises on the GHD enhances the strength of the lumbar spine and glutes and promotes a strong and stable core from the back to the front. This combination of benefits contributes to better overall performance and injury prevention.”

Plank Hip Twists

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Incorporating a dynamic twist into your plank exercise adds a new element to the traditional movement, according to Rodriquez. “By rotating your hips side-to-side, you effectively engage your oblique muscles while training your core to stabilize during motion. This is essential for athletes and individuals looking to enhance their overall functional movement in daily activities,” she says.

V-Ups

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“V-ups are an effective exercise for engaging both the upper and lower abdominal muscles simultaneously. In addition to strengthening the core, they also challenge coordination and flexibility. While they can be challenging, incorporating V-ups into your regular workout routine can significantly enhance core strength, resulting in a more toned and responsive midsection.

Integrating these activities into your weekly routine 2 to 3 times can lead to noticeable improvements in your strength and stability. This will enhance your performance in various physical activities, including lifting, running, and daily movements. Remember, a strong core contributes to a strong overall body,” Rodriquez concludes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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8 Weight Loss Secrets One Personal Trainer Wishes She Knew Sooner

Hannah White hwfit
Coach Finally Dropped Belly Fat at 39 When She Fixed These 4 Habits
Copyright hwfit/Instagram
Leah Suzanne
By Leah SuzanneApr 26, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio

Have you tried all the weight loss fads and want a plan that works? Hannah White is a personal trainer and fitness coach who helps her clients “lose fat and tone up,” per her Instagram bio. Over the years, she has tried out all the trends and can report back the secrets to weight loss success, revealing them in a new social media post. “8 weight loss essentials that took me years to learn,” she writes.

Walk Daily

“Aim for 8-10K steps per day,” White says. “It’s too hot/cold outside” isn’t an excuse, she adds. “Walk on a treadmill, a walking pad, around a shopping centre, a supermarket, around your home, or on the spot at home.”

Manage Stress

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Next up, tackle stress. “Managing stress can reduce stress-eating. Download Headspace or a similar app and get to work,” she says.

Sleep More

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Make sure to get enough rest. “More sleep = less hunger. The easiest way to get more sleep is to go to bed earlier. And stop using your f#€king phone in bed - it’s ruining your sleep quality!” she writes.

Design Your Diet Around Nutritious Food

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“Get 80% or more of calories from nutritious food, and the remaining from ‘less nutritious’ food,” she suggests. “This teaches you no food is good or bad, which gives you far more calorie control over what and how much you eat.”

Don’t Undereat

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Make sure you are eating enough. “Unless you’re 100lbs, 1,200 calories isn’t enough. Undereating leads to overeating, so stop that now,” she says. “For weight loss, eat in a moderate calorie deficit of around 15-20% depending on how much fat you’ve got to lose.”

Lift Weights

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“You need to lift weights,” she continues. “And I mean heavy weights, not the 5kg or 10lb dumbbells you use in that class you go to or in the videos you follow along to. Those things are basically cardio anyway. Lifting weights will build muscle, which is an ESSENTIAL part of sustained fat loss along with achieving that ‘toned’ look you’re after.”

Limit Alcohol and Hydrate

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“Alcohol wrecks sleep quality, so limit your intake. Water will make you feel more awake and like you have more energy, which makes it more likely you’ll get up and move around. If your pee is dark orange, you need more water. If it’s a pale straw colour, you’re good,” she says.

Make Sure You Are Eating Enough Protein and Fiber

Hannah White hwfit

Copyright hwfit/Instagram

“Protein reduces hunger and prevents muscle loss. Around 2 grams per kilogram of bodyweight daily is a good aim. The fibre in fruit and veggies makes you feel full, not to mention the health benefits of it. Women need around 20-25g per day, and men need around 30-35g per day. Most people undereat protein and fibre - make the effort to increase your intake,” she suggests. 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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