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25 Surprising Benefits of Walking Backwards: Why Experts Say It's Better Than 1,000 Steps Forward

Try this simple trick to boost your health, balance, and brain power today.

Alek Korab
By Alek KorabOct 04, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
Rear view of young woman walking on empty road and looking over her shoulder. Sporty woman on country road with earphones on.
Shutterstock
Alek Korab
By Alek KorabOct 04, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
Fitness & Workouts

We all want quick and simple ways to improve our health, but with so much conflicting advice, it's hard to know where to start. One unusual yet effective health practice that has gained attention is walking backwards also known as retro walking. This intriguing exercise technique, studied by researchers for decades, offers a range of surprising benefits for both physical and mental well-being.

Professor Janet Dufek from the University of Nevada, Las Vegas, who has been studying the benefits of backward walking for over three decades, provides insights into this surprising practice. Backward walking is proving to be an excellent addition to people's exercise routines. Read on to learn the science behind retro walking and discover how it might benefit you.

Try an Ancient Practice with Modern Benefits

Female runner checking fitness progress on her smart watch. Asian woman using fitness app to monitor workout performance, while walking through mountain trail.Shutterstock

Walking backwards, also known as retro walking, is an ancient practice originating in China. This technique has been used in physiotherapy for decades to rehabilitate lower leg injuries and improve gait and mobility. Dufek, who has been studying this form of exercise for about 20 years, says on BBC podcast, "Walking backwards can help people to improve balance, avoid falls and recover from injuries."

Learn from Historical Examples

Brooklyn_Bridge_New_York_1920Wikimedia Commons

The practice of backward walking isn't new to the Western world either. One of the early American pioneers was Patrick Harmon, who more than a century ago, walked backwards from San Francisco to New York City.

Burn More Calories

Young woman taking a break from exercise outdoors. Fit young female athlete stopping for rest while jogging along the river.Shutterstock

Backward walking offers surprising benefits for physical fitness. You burn more calories than when you walk forward. Studies have found that walking backwards uses about 30% more energy compared to walking forward at the same speed.

Lose Weight

Female,Feet,Electronic,Scales,Weight,loss,gain,diet,Shutterstock

The increased energy expenditure can lead to weight loss. A South African study found that healthy volunteers lost an average of 2.5% of their body fat when they added backwards walking to their exercise regime.

Engage Different Muscles

Cooldown,Stretching,Legs,,Run,running,joggingShutterstock

Backward walking engages different muscle groups. It uses muscles that are less active during forward walking, such as your calves and shins, as well as your quadriceps, that large muscle at the front of your thigh. Kristyn Holc, a physical therapist at Atlantic Sports Health Physical Therapy in New Jersey, adds, "Walking forward uses muscles on the front of the thigh—the quadriceps, or 'quads'—but these muscles are even more strongly activated when moving in reverse."

Get an Intense Workout

Tired,Runner,Rest,Running,recover,jogging,exerciseShutterstock

The intensity of the workout is notable. A small Texan study found that blood lactate levels were three times higher when walking backwards, which is a measure of how hard the muscles are working.

Boost Your Memory

Woman is talking on phone and holding her forehead with her hand. Memory impairment forgetfulness conceptShutterstock

Perhaps the most unexpected benefit of backward walking is its positive impact on cognitive function. Research from the University of Roehampton, UK, showed that a walking backwards group consistently remembered more about a video than either forward walking or standing still groups.

Improve Your Reaction Times

Woman Wearing Brainwave Scanning Headset Sits in a Chair while Scientist Adjusts the Device, Uses Tablet Computer. In the Modern Brain Study Laboratory Monitors Show EEG Reading and Brain Model.Shutterstock

Cognitive benefits extend beyond memory. A similar study found that backward walking increased volunteers' reaction times.

Activate Your Brain

Magnetic,Resonance,Image,(mri),Of,The,Brain,doctor,hospital,surgeonShutterstock

Stepping backwards is a powerful trigger for mobilizing your brain's resources. This is likely due to the activation of the prefrontal cortex, a key area for executive function. André Noël Potvin, a clinical exercise specialist, and educator, says, "When you start to walk backwards, you actually start to rebalance the forces around the ankle, knee, hip, and lower back.

RELATED:I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger."

Relieve Back Pain

Close up unhappy woman wearing pajama rubbing stiff back muscles after awakening, sitting on bed, upset young female feeling pain, incorrect posture or uncomfortable bed, backache after sleepShutterstock

Professor Dufek highlights the potential of backward walking for alleviating back pain. She explains, "Backward walking could assist with reducing back pain via the fact that the hamstrings, the muscles on the backs of your legs, stretch when you backward walk."

See Research-Backed Results

Woman running outdoors in morningShutterstock

In her research, Professor Dufek found promising results: "80% of them [participants] self-reported reduced back pain" after a five-week backward walking regimen.

Increase Your Flexibility

Photo of african american woman 20s wearing black tracksuit doing sports and stretching body in green parkShutterstock

Flexibility is another area of improvement. Professor Dufek shares, "We had a small cohort of older adults and we had them backward walk for 15 minutes a day, five days a week, and we did this for four weeks and they all improved their back flexibility."

Enhance Your Balance and Stability

I want to share my journey with everyone. Shot of a young woman taking a selfie while out hiking.Shutterstock

Backward walking can significantly improve balance, especially in older adults. Professor Dufek reports, "We chose a group of elderly individuals, and they performed backward walking for four weeks, five days a week, 15 minutes at a time... the majority of the participants in the study actually improved their stability or their balance by midway through the intervention."

Understand the Mechanics

Beach travel - woman walking on sand beach leaving footprints in the sand. Closeup detail of female feet and golden sand on Maui, Hawaii, USA.Shutterstock

Professor Dufek explains biomechanics: "When we walk forward, the first part of the foot to hit the ground is the heel or what we call the rear foot. ... In backward walking, what contacts the ground first is your forefoot, and often your heel will not even touch the ground."

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

Try a Low-Impact Exercise

Rearview of muscular young woman standing on a country road in sportswear. Female runner having a morning training session outdoors.Shutterstock

This unique gait pattern offers benefits. Professor Dufek notes, "Since the heel's not hitting the ground, we don't have that high impact." Kristyn Holc adds, "Walking backward relieves pressure on the inner side of the knee, where many older adults develop arthritis."

Start Safely

Young woman runner legs ready for running on trailShutterstock

For those interested in trying backward walking, safety is paramount. You can do it at home, but you must make sure you have a clear path. Even better is outdoors if you've got someone who can guide you.

Build Up Gradually

Young female legs walking towards the sunset on a ground grass with blur mountain and lakeShutterstock

Professor Dufek suggests starting slowly: "Start at probably a minute or two and then maybe every second day add an additional minute." She recommends aiming for about five minutes by the end of the first week.

Use a Treadmill

Legs on treadmill.physical therapyShutterstock

For added safety, Professor Dufek recommends using a treadmill: "You might want to try walking on a treadmill because you can use those rails for subtle body support."

Walk with a Partner

Cheerful modern senior couple outdoors in the park dressed in sportswear walking holding hands and laughing. Morning sun rays fall on smiling man's face.Shutterstock

Another safety tip from Professor Dufek: "Walk with a partner. You're facing each other, and you hold hands. So you'll be walking backwards, the other person will be walking forward and then you can switch."

Learn from Others' Experiences

Rear view of young woman walking on empty road and looking over her shoulder. Sporty woman on country road with earphones on.Shutterstock

Nina, a social worker from Leicester, UK, tried the backward walking challenge for a week. She reports, "I'm certainly enjoying having lots of laughs at each other's expenses in terms of mine and my daughter trying to outdo each other."

RELATED:I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear

Expect Some Initial Discomfort

Woman's legs lay down on a pillow for relaxing and preventing varicose vein.Shutterstock

Nina noted some initial discomfort: "I did notice a few twinges in my lower back. Not anything painful. I put this down to maybe using muscles that I haven't used frequently." This experience is common, as backward walking can initially cause muscle soreness, particularly in the calves and lower back.

Make It a Family Activity

Group of unrecognized people exercise active walking on riverside boardwalk at sunset. Summer outdoor commuting fitness concept.Shutterstock

Nina found the experience enjoyable and recommendable, especially as a fun activity to do with children. She shares, "It was lots of fun. We spent a lot of time laughing at each other."

Feel the Difference

Rear view of a female runner standing on a dirt road in morning with earphones looking away and smiling. Woman in fitness gear ready for cross country run.Shutterstock

People who have tried it say backward walking can feel strangely soothing once you get into the rhythm. You can feel that you're working completely different muscles than normal.

Address Age-Related Changes

Senior woman doing breathing exercise in nature on early morning with fog and mountains in background.Shutterstock

André Noël Potvin highlights the benefits for older adults: "Walking backwards helps with the physical changes of getting older, such as shifts in gait and posture." This is particularly important for maintaining mobility and independence as we age.

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

Overcome Self-Consciousness

Two young women share a moment of friendship and happiness on the beach. With wide smiles and carefree laughter, they embrace each other, fully immersed in the fun and leisure of the coastal paradise.Shutterstock

Janet Nevala, a 62-year-old nurse from Quebec, shares her experience: "Every time I walk, I just do a little twirl and walk backwards for a bit, and I'll do it just a few times during my walk. People do kind of look at me. I've had a couple of smiles." She adds, "The balance part is really important because I don't want to fall again."

While it may look eccentric, backward walking offers a range of health benefits, from improved physical fitness and back pain relief to enhanced cognitive function and balance. If you normally walk forwards at the gym, why not try going backwards? You'll work different muscles, improve your balance and waistline, and may even boost your brain. André Noël Potvin, who has helped hundreds of people try backward walking, notes: "People who have foot problems, ankle problems, knee problems, hip problems or back problems … they start to notice less impact and greater benefit." d if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Fitness & Workouts

25 Surprising Benefits of Walking Backwards: Why Experts Say It's Better Than 1,000 Steps Forward

Rear view of young woman walking on empty road and looking over her shoulder. Sporty woman on country road with earphones on.
Shutterstock
Alek Korab
By Alek KorabOct 04, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:

We all want quick and simple ways to improve our health, but with so much conflicting advice, it's hard to know where to start. One unusual yet effective health practice that has gained attention is walking backwards also known as retro walking. This intriguing exercise technique, studied by researchers for decades, offers a range of surprising benefits for both physical and mental well-being.

Professor Janet Dufek from the University of Nevada, Las Vegas, who has been studying the benefits of backward walking for over three decades, provides insights into this surprising practice. Backward walking is proving to be an excellent addition to people's exercise routines. Read on to learn the science behind retro walking and discover how it might benefit you.

Try an Ancient Practice with Modern Benefits

Female runner checking fitness progress on her smart watch. Asian woman using fitness app to monitor workout performance, while walking through mountain trail.Shutterstock

Walking backwards, also known as retro walking, is an ancient practice originating in China. This technique has been used in physiotherapy for decades to rehabilitate lower leg injuries and improve gait and mobility. Dufek, who has been studying this form of exercise for about 20 years, says on BBC podcast, "Walking backwards can help people to improve balance, avoid falls and recover from injuries."

Learn from Historical Examples

Brooklyn_Bridge_New_York_1920Wikimedia Commons

The practice of backward walking isn't new to the Western world either. One of the early American pioneers was Patrick Harmon, who more than a century ago, walked backwards from San Francisco to New York City.

Burn More Calories

Young woman taking a break from exercise outdoors. Fit young female athlete stopping for rest while jogging along the river.Shutterstock

Backward walking offers surprising benefits for physical fitness. You burn more calories than when you walk forward. Studies have found that walking backwards uses about 30% more energy compared to walking forward at the same speed.

Lose Weight

Female,Feet,Electronic,Scales,Weight,loss,gain,diet,Shutterstock

The increased energy expenditure can lead to weight loss. A South African study found that healthy volunteers lost an average of 2.5% of their body fat when they added backwards walking to their exercise regime.

Engage Different Muscles

Cooldown,Stretching,Legs,,Run,running,joggingShutterstock

Backward walking engages different muscle groups. It uses muscles that are less active during forward walking, such as your calves and shins, as well as your quadriceps, that large muscle at the front of your thigh. Kristyn Holc, a physical therapist at Atlantic Sports Health Physical Therapy in New Jersey, adds, "Walking forward uses muscles on the front of the thigh—the quadriceps, or 'quads'—but these muscles are even more strongly activated when moving in reverse."

Get an Intense Workout

Tired,Runner,Rest,Running,recover,jogging,exerciseShutterstock

The intensity of the workout is notable. A small Texan study found that blood lactate levels were three times higher when walking backwards, which is a measure of how hard the muscles are working.

Boost Your Memory

Woman is talking on phone and holding her forehead with her hand. Memory impairment forgetfulness conceptShutterstock

Perhaps the most unexpected benefit of backward walking is its positive impact on cognitive function. Research from the University of Roehampton, UK, showed that a walking backwards group consistently remembered more about a video than either forward walking or standing still groups.

Improve Your Reaction Times

Woman Wearing Brainwave Scanning Headset Sits in a Chair while Scientist Adjusts the Device, Uses Tablet Computer. In the Modern Brain Study Laboratory Monitors Show EEG Reading and Brain Model.Shutterstock

Cognitive benefits extend beyond memory. A similar study found that backward walking increased volunteers' reaction times.

Activate Your Brain

Magnetic,Resonance,Image,(mri),Of,The,Brain,doctor,hospital,surgeonShutterstock

Stepping backwards is a powerful trigger for mobilizing your brain's resources. This is likely due to the activation of the prefrontal cortex, a key area for executive function. André Noël Potvin, a clinical exercise specialist, and educator, says, "When you start to walk backwards, you actually start to rebalance the forces around the ankle, knee, hip, and lower back.

RELATED:I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger."

Relieve Back Pain

Close up unhappy woman wearing pajama rubbing stiff back muscles after awakening, sitting on bed, upset young female feeling pain, incorrect posture or uncomfortable bed, backache after sleepShutterstock

Professor Dufek highlights the potential of backward walking for alleviating back pain. She explains, "Backward walking could assist with reducing back pain via the fact that the hamstrings, the muscles on the backs of your legs, stretch when you backward walk."

See Research-Backed Results

Woman running outdoors in morningShutterstock

In her research, Professor Dufek found promising results: "80% of them [participants] self-reported reduced back pain" after a five-week backward walking regimen.

Increase Your Flexibility

Photo of african american woman 20s wearing black tracksuit doing sports and stretching body in green parkShutterstock

Flexibility is another area of improvement. Professor Dufek shares, "We had a small cohort of older adults and we had them backward walk for 15 minutes a day, five days a week, and we did this for four weeks and they all improved their back flexibility."

Enhance Your Balance and Stability

I want to share my journey with everyone. Shot of a young woman taking a selfie while out hiking.Shutterstock

Backward walking can significantly improve balance, especially in older adults. Professor Dufek reports, "We chose a group of elderly individuals, and they performed backward walking for four weeks, five days a week, 15 minutes at a time... the majority of the participants in the study actually improved their stability or their balance by midway through the intervention."

Understand the Mechanics

Beach travel - woman walking on sand beach leaving footprints in the sand. Closeup detail of female feet and golden sand on Maui, Hawaii, USA.Shutterstock

Professor Dufek explains biomechanics: "When we walk forward, the first part of the foot to hit the ground is the heel or what we call the rear foot. ... In backward walking, what contacts the ground first is your forefoot, and often your heel will not even touch the ground."

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

Try a Low-Impact Exercise

Rearview of muscular young woman standing on a country road in sportswear. Female runner having a morning training session outdoors.Shutterstock

This unique gait pattern offers benefits. Professor Dufek notes, "Since the heel's not hitting the ground, we don't have that high impact." Kristyn Holc adds, "Walking backward relieves pressure on the inner side of the knee, where many older adults develop arthritis."

Start Safely

Young woman runner legs ready for running on trailShutterstock

For those interested in trying backward walking, safety is paramount. You can do it at home, but you must make sure you have a clear path. Even better is outdoors if you've got someone who can guide you.

Build Up Gradually

Young female legs walking towards the sunset on a ground grass with blur mountain and lakeShutterstock

Professor Dufek suggests starting slowly: "Start at probably a minute or two and then maybe every second day add an additional minute." She recommends aiming for about five minutes by the end of the first week.

Use a Treadmill

Legs on treadmill.physical therapyShutterstock

For added safety, Professor Dufek recommends using a treadmill: "You might want to try walking on a treadmill because you can use those rails for subtle body support."

Walk with a Partner

Cheerful modern senior couple outdoors in the park dressed in sportswear walking holding hands and laughing. Morning sun rays fall on smiling man's face.Shutterstock

Another safety tip from Professor Dufek: "Walk with a partner. You're facing each other, and you hold hands. So you'll be walking backwards, the other person will be walking forward and then you can switch."

Learn from Others' Experiences

Rear view of young woman walking on empty road and looking over her shoulder. Sporty woman on country road with earphones on.Shutterstock

Nina, a social worker from Leicester, UK, tried the backward walking challenge for a week. She reports, "I'm certainly enjoying having lots of laughs at each other's expenses in terms of mine and my daughter trying to outdo each other."

RELATED:I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear

Expect Some Initial Discomfort

Woman's legs lay down on a pillow for relaxing and preventing varicose vein.Shutterstock

Nina noted some initial discomfort: "I did notice a few twinges in my lower back. Not anything painful. I put this down to maybe using muscles that I haven't used frequently." This experience is common, as backward walking can initially cause muscle soreness, particularly in the calves and lower back.

Make It a Family Activity

Group of unrecognized people exercise active walking on riverside boardwalk at sunset. Summer outdoor commuting fitness concept.Shutterstock

Nina found the experience enjoyable and recommendable, especially as a fun activity to do with children. She shares, "It was lots of fun. We spent a lot of time laughing at each other."

Feel the Difference

Rear view of a female runner standing on a dirt road in morning with earphones looking away and smiling. Woman in fitness gear ready for cross country run.Shutterstock

People who have tried it say backward walking can feel strangely soothing once you get into the rhythm. You can feel that you're working completely different muscles than normal.

Address Age-Related Changes

Senior woman doing breathing exercise in nature on early morning with fog and mountains in background.Shutterstock

André Noël Potvin highlights the benefits for older adults: "Walking backwards helps with the physical changes of getting older, such as shifts in gait and posture." This is particularly important for maintaining mobility and independence as we age.

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

Overcome Self-Consciousness

Two young women share a moment of friendship and happiness on the beach. With wide smiles and carefree laughter, they embrace each other, fully immersed in the fun and leisure of the coastal paradise.Shutterstock

Janet Nevala, a 62-year-old nurse from Quebec, shares her experience: "Every time I walk, I just do a little twirl and walk backwards for a bit, and I'll do it just a few times during my walk. People do kind of look at me. I've had a couple of smiles." She adds, "The balance part is really important because I don't want to fall again."

While it may look eccentric, backward walking offers a range of health benefits, from improved physical fitness and back pain relief to enhanced cognitive function and balance. If you normally walk forwards at the gym, why not try going backwards? You'll work different muscles, improve your balance and waistline, and may even boost your brain. André Noël Potvin, who has helped hundreds of people try backward walking, notes: "People who have foot problems, ankle problems, knee problems, hip problems or back problems … they start to notice less impact and greater benefit." d if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

This is the Minimum Steps You Should Walk Each Day, According to Study

Woman power walking nordic speed walk and jogging and running lightly in forest in spring or summer. Sport fitness girl sports training and working out living healthy active lifestyle in forest.
Shutterstock/Maridav
Leah Groth
By Leah GrothAug 26, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
✓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.

There has always been some debate about how many steps you should walk per day. Some people claim you should be walking at least 7,000, while others maintain the magic number is closer to 10,000. A recent study published in the British Journal of Sports Medicine (BMJ) hopes to restate the debate by determining how many steps people should walk per day if they are otherwise sedentary.

Walking 10,000 Steps a Day Can Help You Live Longer

Calgary, Alberta, Canada. Feb 20, 2022. A Person with an Apple Watch Series 7 with a pedometer app on the screen and with a daily ten thousand steps.Shutterstock

Researchers from the University of Sydney's Charles Perkins Centre found that increasing your step count up to 10,000 may counteract the health implications of spending too much time sedentary each day. This primarily impacts people who sit at a desk all day.

The More Steps You Walk, You Are Less Likely to Die

Active woman using smartwatchShutterstock

The study involved 72,000 people and found that no matter how much sedentary time someone spent every day, walking up to 10,000 steps a day reduced the risk of death by 39 percent and cardiovascular disease by 21 percent.

People “Can and Should Try to Offset the Health Consequences” of Sedentary Time

the man walking the dog early in the morning by the riverShutterstock

“This is by no means a get-out-of-jail card for people who are sedentary for excessive periods. However, it does hold an important public health message that all movement matters and that people can and should try to offset the health consequences of unavoidable sedentary time by upping their daily step count,” Matthew Ahmadi, one of the study's lead authors, said.

It’s Easy to Increase Step Count

man Rope tie shoe run in gymShutterstock

“Step count is a tangible and easily understood measure of physical activity that can help people in the community, and indeed health professionals, accurately monitor physical activity. We hope this evidence will inform the first generation of device-based physical activity and sedentary behavior guidelines, which should include key recommendations on daily stepping,” Senior author Professor Emmanuel Stamatakis added.

Walking More Than 2,200 Steps a Day Increased Benefits

Outdoor,Couple,,Love,Walking,stroll,outdoors,fitness,happyShutterstock

The group was divided up with the lowest amount of steps set at 2200. “Any amount of daily steps above the referent 2,200 steps/day was associated with lower mortality and incident CVD risk for low and high sedentary time. Accruing between 9000 and 10,000 steps a day optimally lowered the risk of mortality and incident CVD among highly sedentary participants,” the study reads. 50 percent of the benefit was achieved at between 4,000 and 4,500 steps a day.

10,000 Steps Will Also Help You Lose Weight

Beach travel - woman walking on sand beach leaving footprints in the sand. Closeup detail of female feet and golden sand on Maui, Hawaii, USA.Shutterstock

A 2018 study published in the journal Obesitysuggests that 10,000 steps a day is a good goal for weight loss and weight management. The researchers found a link between walking 10,000 steps a day and weight loss and weight management.

Related: The 11 Supplements Everyone Should Prioritize, According to a Nutrition Expert

It Also Promotes Other Health Benefits

Smart watch woman using smartwatch touching button and touchscreen on active sports activity or morning jogging during beach sunrise or sunset. Closeup of hands and wrist with smart watch screen.Shutterstock

Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and cardiovascular disease overall, with less frequent heart disease, heart failure, and strokes.

💪🔥Body Booster: Set a goal of 10,000 steps per day for one week, and afterward, ask yourself if you notice any changes in your body or health.

Fitness & Workouts

20 Ways to Maximize Burning Fat While Walking

Ivana_Chapman8
Copyright Ivana Chapman/YouTube/Shutterstock
Leah Groth
By Leah GrothAug 27, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Do you want to lose weight by walking? Ivana Chapman (@IvanaChapman) is a BSc Sports Science, Certified Strength & Conditioning Specialist (NSCA), and former International athlete in Karate and Canadian National Natural Bikini Competitor. In a new viral video, she discusses how to lose weight by walking, including ways to maximize the burn. “You might have heard that walking is healthy and helpful for weight loss. I'm going to explain the benefits of walking and why it makes sense to add it to your weight loss plan. And at the end, I'm going to include a couple of important warnings so that you make sure that you do walking right, and I'm going to include a tip for people who are trying to maximize their fat burn,” she says.

You Can’t Out Exercise a Bad Diet

Woman eating a takeaway fried chicken wing from fast food cafe with a mouth and teeth close upShutterstock

“Let's start with a really important point: You can't out-exercise a bad diet,” explains Chapman. “Most of us don't have enough hours in the day to burn off tons and tons of calories. The majority of your weight loss result is going to come through your nutrition, but I still think it's really important to add walking in order to enhance those effects.”

Walking and Calorie Restriction Is Effective for Weight Loss

“There's one interesting study where they found that walking combined with caloric restriction enhances the outcomes and especially the long-term outcomes,” she says. “A lot of people, when they get on a fitness regime, they get very excited, and they might go to the gym every day, but it's not sustainable. Whereas adding a half an hour walk every day is sustainable for most people.”

Almost Anyone Can Walk

Elder family hikers pair fun stroll. Two happy old sportsman enjoy romantic date. Old sporty couple nordic walk poles green nature forest park. Elderly people fit workout. Old grandparents joy smile.Shutterstock

“The great thing about walking is that most people can do it. There's a very low barrier to entry. Even someone who's carrying a lot of extra weight or someone who's in their seventies or eighties can benefit from walking,” Chapman says.

And, You Are More Likely to Stay Motivated Walking Than with Other Workouts

Happy couple of athlete laughing and having fun while working out in the park. Copy space.Shutterstock

“There are some really intense exercise routines that burn off a ton of calories if you're doing HIIT training or something like that, or just some really intense exercise programs, but only fit people can really benefit from those, and even fit people will find it a struggle after a while and sometimes hard to stay motivated for that type of plan,” Chapman points out.

Almost Everyone Should Be Walking More

Long way to go. Woman travelling in countryside. Tourist standing on the road. Travel concept. Challenge of journeyShutterstock

“Walking is something that we should all be doing on a regular basis, anyway,” she elaborates. “We need to be moving more. More than 60% of US adults do not engage in the recommended amount of physical activity. And what's recommended is 150 minutes of moderate-intensity exercise over the course of a week. It's actually not that much. It would be 30 minutes five days a week, or you could do a couple of hour sessions on the weekend, and then you just need to squeeze in a couple of 15 minutes. Ideally, you are active every day, and about one quarter 25% of US adults are not physically active at all.”

Walking – Especially Brisk Walking –Is Always Helpful

young attractive woman running in summer parkShutterstock

“No matter where you are currently on your fitness journey, walking can be helpful. Just incorporating more walking, particularly brisk walking, can make a big difference for the vast majority of people,” she says.

Walking Makes You Feel Better

Happy fit middle aged woman cheering and celebrating as she walks along a rural lane through a leafy green park after working out jogging.Shutterstock

“I know from experience that when I walk more, I feel better, I feel less stiff, and I feel more energetic. A body at rest tends to stay at rest, and a body in motion tends to stay in motion, and most of us could benefit from more motion,” she says.

There Are So Many Health Benefits of Walking

Young,Woman,Enjoying,Her,Vacation,At,The,Sea,-woman,WalkingShutterstock

She goes on to discuss the “specific benefits” of walking. “Walking improves your circulation and your breathing. And for people 65 and older, it's been shown to reduce mental decline. It also builds bone density and improves your sleep, and we don't get enough sleep, and we don't get enough quality sleep. So if you're improving your sleep, you're going to improve everything. Walking can definitely improve your health. It's been shown that being sedentary can increase your cardiovascular risk factors. So, cholesterol and blood pressure.”

Walking Outdoors Can Improve Your Mood

journey in summer Russia, Komarovo village, ecological trail Komarovsky coast. Woman from behind relaxing in park trail hike. Route walkways laid in the forest, in Kurortny District of St. PetersburgShutterstock

Next, she discusses how to make sure that you get the most benefit from walking. “Walking outdoors can be particularly beneficial for improving your mood. I definitely feel that little mental lift when I'm outside walking,” she says.

Walking at the Same Time Is Also Key

Trail runner athlete using her smart watch app to monitor fitness progress or heart rate during run cardio workout. Woman training outdoors on mountain rocks. Closeup of tech gear.Shutterstock

“Walking at the same time every day can be helpful as well. The key to success with weight loss in the long term is consistency. So if you set a particular time that you're going to walk every day, then you're more likely to do it,” she adds.

Consistency Is Key to Walking

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“My husband has recently started a really great habit when he drops our son off to school. He goes for a half-hour walk before he starts his workday, and that's a great way for him to fit that extra exercise and movement into his day. So whether it's first thing in the morning or later in the evening, it's really whatever works best for you, but try to keep it consistent.”

Walking After a Meal Is Great for Digestion

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“Walking after eating can be a really good habit to get into. Walking after a meal can be helpful for digestion and reducing acid reflux. So maybe you take a 15 or 20-minute walk after your lunch,” she continues.

Walking with Others Can Make You More Accountable

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“If you're meeting a friend or colleague, you can walk together. It can be really refreshing in the middle of your day and kind of keeps you more energized. Walking with a friend or family member can be a good habit because if you are also doing it with somebody, you're more likely to stick to that practice. If you both encourage each other, you're more likely to be successful,” she says.

Build the Habit of Walking

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“So rather than just telling yourself that you're going to walk more, it's best to do it at the same time and have a specific plan. It's more about building the habit of an active lifestyle rather than measuring how many calories you're burning off, although you will be burning some calories,” she explains.

RELATED:I’m 60 and These Are 25 Anti-Aging Habits I Wish I Started Doing Sooner

Here’s How Many Calories You Can Burn Walking

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How many calories can you burn? “I've seen a general rule of thumb that says you burn off about a hundred calories for a mile for a 180-pound person. So maybe in a half an hour's walk, you'll burn off 150 calories. If you're slightly lighter, you'll burn off less. If you're heavier, you'll burn off slightly more. Also, if you're going a bit faster, you're going to burn off slightly more calories.”

And, How Many Pounds Per Week You Can Drop

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“Now, theoretically, if you burn off an extra 250 calories a day, you would be losing half a pound per week. So let's say you're taking those 30-minute walks each day, and then that's 150 calories. And suppose you do just a slight dietary modification, just something very minor where you're reducing your calorie intake for that day by a hundred calories. In that case, that adds up to 250 calories a day, and you'll be losing that half a pound a week with very little effort,” she says.

Don’t Increase Walking Too Fast

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“A couple of important warnings,” she emphasizes. “Gradually increase your walking. If you've been completely sedentary, don't start walking an hour to two hours every single day without fail. It sounds like a great thing to do, and people get really excited. But if you're putting too much strain and you don't give those tissues a chance to recover, you can end up with plantar fasciitis, which is quite painful. You can also end up with ankle, hip, or knee pain. So you want to build yourself up gradually. Obviously, if you're already a very fit person and you've been working out and you're just adding walking, then that's fine. But if you've been completely sedentary and you're carrying quite a lot of extra weight, take your time and do this gradually. You can start with just a 15-minute walk each day, and that's enough.”

Do Shorter Walks More Frequently

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“The main thing is that you get yourself moving. It is better to do shorter walks more frequently than going for a two-hour walk and then just being sedentary all week. Your body responds better when it's given time to recover in between. So make sure that you're allowing recovery and you're not pushing yourself too much all at once,” she continues.

Get a Good Pair of Shoes

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Next, make sure you have comfortable, supportive shoes. “This is not the time to break out the stilettos and go for an hour's walk. I'm not sure that most people would do that, and it's probably not possible. But make sure that your shoes are decent, that they have some arch support, if that's what you need, or at least some support so that you know that you're going to be comfortable during a longer walk. You don't necessarily need a ton of cushioning if it fits you properly, but if you're like me and you need orthotics, then it's important to make sure that you're wearing those orthotics on your walks.”

RELATED:Top 10 High Protein Foods to Burn Fat You Should Be Eating Every Day, According to a Kinesiologist

Once You Get Better at Walking, Increase Intensity and Try Hiking

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“Once you get good at this walking thing, you can increase the intensity, of course, but you can also try working at different levels to try hiking, which I love to do. It's a little bit more challenging and fun. You're almost doing step-ups, and you're going to get more stimulation for different parts of your body. You'll feel your glutes a little bit more and your quads, perhaps calves, as well. You're going to feel different parts moving. It's a lot more stimulating, and you're going to burn more calories. I think it's helpful to do a mix of some flat walking and some incline walking just so you have that variety,” she says. You can be inclined to walk outside or on the treadmill. “It's a good way to increase the intensity and burn some more calories while walking. Having different levels increases the difficulty for your leg muscles, and you're going to feel that you're pushing yourself a bit more.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

What Happens to Your Body If You Don’t Walk Enough

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Adita Yrizarry-lang, holistic lifestyle coach
By Adita Yrizarry-lang, holistic lifestyle coachJun 18, 2024
Adita Yrizarry-lang, holistic lifestyle coach
Adita Yrizarry-Lang is a Holistic Lifestyle Coach, Author, and Speaker.
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Walking is something you can’t run from: It’s simply a part of the day. The Center for Disease Control recommends 10,000 steps a day. This may sound like a huge number, but realistically the human body was designed to do almost twice that amount. Here is what happens to your body if you don’t get the recommended steps.

Walking Helps Turn on Your Metabolism

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As a society, we have created a world of convenience, minimizing the steps in the day, all for more time to sit and relax. Interestingly, walking produces so many benefits inside of the body. When you walk, you kick on the energy centers, producing more energy for the day. This helps to turn on the metabolism, which helps to burn more calories, and keeps the circulation moving throughout the body, which strengthens the heart.

Related: 12 Ways to Lose Weight Simply by Walking

If You Don’t Walk Enough, Your Body Won’t Produce Enough Energy

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If we were to stop or minimize our steps, the body would become more sluggish and lazier, less energy would be produced. The heart would become weaker, and calories would be stored. 10,000 steps a day is equivalent to 5 miles. Research states that the average American only takes 3,000-4,000 steps per day, and that’s just not enough.

The Human Body Was Designed to Move

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The human body was designed to move, we were designed as hunter gatherers. All of this work took place on foot, not by car. Life has become incredibly convenient, leaving fewer options to take more steps. In reality, it’s all a mindset.

There Are Ways to Sneak Steps In

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You can park further away and view the parking situation in two ways. First, frustration: The car is too far, the day is too long, and the body is too tired. Or, second: It’s a fantastic opportunity to burn a few calories, kick on the metabolism, and recharge one’s energy. We all get stuck in our mindset. Looking at the second option will help the body gain energy, health, and overall well being.

Walking Helps Improve Your Health In a Variety of Ways

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From walking alone, the body has the ability of controlling blood sugar, blood pressure, weight, and heart health. Just like with any form of exercise, the goal is to continue to challenge the body. Walk a bit faster or create intervals of slow and fast, and yes, this also applies to box store shopping. Any opportunity you can place in your day to walk a few steps makes counting steps the easiest part of your day.

Related: Here Is What Happens to Your Body If You Don’t Lift Weights

Focus On How Walking Makes You Feel

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Instead of viewing walking as a chore, focus on the energy you receive and how your body feels throughout the day. When we can focus on the positive feelings, it becomes easier to create more moments to walk, the steps add up, and the body becomes healthier. Not to mention, how walking helps diffuse stress.

💪🔥Body Booster: Sneak steps in throughout the day. Instead of parking in the spot closest to wherever you are going, park your car a little further away so you can get extra exercise.

Fitness & Workouts

Man Walks 30,000 Steps Daily for 30 Days and the Results Were Unexpected

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Christopher Roback
By Christopher RobackOct 22, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Evidence-Based

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

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

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

We all know walking is good for us, but how much is too much? YouTube comedianWheezyWaiter decided to find out by challenging himself to walk 30,000 steps every day for a month. His journey offers insights into the physical and mental effects of extreme walking and might just inspire you to lace up your shoes and hit the pavement.

The Challenge Begins: Treadmill Desks and Blisters

WheezyWaiter kicked off his challenge with enthusiasm, investing in a treadmill desk to help reach his daily goal. "I got a treadmill desk because I think that's the only way I can possibly do this," he explained in the post. However, the sudden increase in activity took its toll. "I have blisters on my toes from ramping up my steps these past several days," he admitted.

The Health Benefits of Walking

While WheezyWaiter's challenge was extreme, even moderate walking can have significant health benefits. Barry Franklin, director of preventive cardiology and cardiac rehabilitation at Beaumont Hospital, tells the American Heart Association, "Walking does several things to improve health. It lowers your risk factors for cardiovascular disease, decreases body weight and fat stores, decreases blood sugar levels, modestly improves your lipid profile, and reduces chronic stress."

Finding Time: Walking in Circles and Multitasking

As the challenge progressed, WheezyWaiter found creative ways to fit in steps. "Walking around in circles in the kitchen" became a common strategy. He even incorporated walking into his work routine: "I just wrote my entire wheezy newsletter... and I just got four or 5,000 steps without even thinking about it." WheezyWaiter often found himself walking late into the night to reach his goal. "9:40 PM I amped up the speed of the treadmill, and I actually feel invigorated. The human body is stupid. You make it go. It wants to go," he noted.

The Power of Consistency

Certified personal trainer Stephanie Mansourunderlines the importance of consistency: "If walking is your main source of exercise, set a goal of logging at least 30 minutes a day. If weight loss is your goal, aim for longer walks of 45-60 minutes when you can."

The Physical Toll: Soreness, Fatigue, and Unexpected Benefits

The extreme walking regimen had both positive and negative effects on WheezyWaiter's body. "Soreness in one leg. This is a bit of a challenge," he noted early on. Later, he experienced unexpected improvements: "Remember that foot issue I was having like four years ago at the beginning of this challenge? Not there anymore. My feet feel fine. It's amazing how the body can acclimate."

Despite the physical challenges, WheezyWaiter noticed his body adapting. "Today was not hard. This stuff's easy. I don't see why anyone would ever complain about it," he quipped sarcastically after a particularly grueling day.

The Importance of Pace

Franklin emphasizes the importance of walking speed: "There's good data to suggest the most protective walking speed is above 3 mph, which corresponds to more than three times the energy spent at rest. If you can get above that exercise intensity, the benefits are profound."

Mental Challenges: Willpower and Motivation

WheezyWaiter often struggled with motivation. "I'm completely exhausted unless I get a second wind. I don't know that it's happening this time," he shared during a particularly tough day. However, he found that pushing through often led to positive results: "If I just will myself to get up and walk, I almost always feel better even with these extreme amounts." The challenge often tested WheezyWaiter's resolve. "Every time you sit you're like, wow. Wasting opportunity," he observed, highlighting the constant pressure to keep moving.

Stress Relief and Mental Health

Cancer Research UK notes, "It's the perfect way to zone-out and rid yourself of any daily stress. Plus, the exercise-induced endorphins released will leave you feeling better than ever by helping to improve your mood."

RELATED: Woman Gave Up Junk Food for 2 Months and Here's What Happened to Her Body

Unexpected Insights

The challenge led WheezyWaiter to appreciate walking in new ways. "Walking's great. Definitely smells like skunk right now. Maybe weed or skunky weed," he observed during an outdoor walk. He also noted the mental benefits: "It's kind of amazing how the brain just relaxes when you walk. It's pretty good."

WheezyWaiter found himself appreciating unexpected moments during his walks. "Definitely wouldn't have seen this if it wasn't for this challenge. Probably be watching Taskmaster or something, which is equally as good, but this is very cool," he reflected while enjoying a scenic view.

Setting Realistic Goals

The Mayo Clinic advises, "Start with a simple goal, such as, 'I'll take a 5- or 10-minute walk during my lunch break.' When your 5- or 10-minute walk becomes a habit, set a new goal, such as, 'I'll walk for 20 minutes after work.'"

RELATED: 13 Popular Drinks Ranked From Least to Most Harmful

Weight Loss and Calorie Intake

WheezyWaiter noticed interesting effects on his weight and appetite. "When I did 20,000 steps a day, I eventually lost 15 pounds, but this time I'm tracking my calories, and I'm basically meeting my calorie requirements for the day every day... my weight is basically staying the same," he observed, adding, "Seems harder to lose weight on 30,000 steps, which is weird. Maybe I'm draining my body of so much energy that I'm just craving more food."

The Cumulative Effect of Walking

Tony Gentilcore, CSCS, tells Runner's World, "One day where you walk a mile doesn't seem like much, but over the course of a week, month, year...that all adds up. There's a lot of empowerment and motivation that can be drawn from that."

RELATED: 8 Protein-Packed Snacks That Helped One Woman Lose 135 Pounds

The Final Stretch

As the month-long challenge came to an end, WheezyWaiter reflected on his experience. "I feel really glad that this is over. I mean, honestly, it was not as disruptive as I thought it was going to be because of the treadmill desk situation," he concluded. While he didn't plan to continue walking 30,000 steps daily, the challenge gave him a new perspective on movement and exercise.

In the end, WheezyWaiter's extreme walking challenge demonstrated both the benefits and challenges of pushing your body to its limits. While 30,000 steps a day may not be sustainable for most people, his experience shows that incorporating more walking into your daily routine can have surprising physical and mental benefits. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

She Lost 84 Pounds Eating These 10 Foods

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Leah Groth
By Leah GrothMar 18, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

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

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

Do you want to lose weight but aren’t sure what to eat? Tara Dixon is a personal trainer and online coach who helps women “find the best version of themselves, lose weight & break free from fad diets,” she writes in her Instagram bio. In a new post, she breaks down exactly what she ate to achieve her weight loss goals. “10 foods I ate on repeat, losing 84 pounds in a year, staying lean, and building up my strength,” she captioned the Instagram post. “If you’ve followed me for a while, you’ll know I don’t have time for fancy cooking,” she added. “I keep things super simple and repeatable.”

Chicken Breast

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The first food she ate? Chicken breast. “The easiest high protein option,” she says. “Salads, wraps, snacks... all hail the power of a basic Chicken breast.”

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

The Simple Wrap

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Next up, the simple wrap. “Honestly I used to have a wrap with my lunch everyday. I’d make pizzas, tuna melts, takeaway Nando’s. Put something in a wrap and it tastes 10/10,” she says.

Oats

A Scoop of Rolled Oats​Prebiotic Foods: OatsShutterstock

Oats are also on her list. “You can’t beat a good bowl of porridge but if I tried to I’d make some oat pancakes, oat protein cookies, overnight oats. She’s a sneaky little minx,” she writes.

Air Fried Potatoes

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You don’t have to avoid carbs to lose weight. “Any type of air fried potatoes” were always on her menu, “insert chef kiss,” she writes.

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

Greek Yogurt

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Greek yogurt, “I use Fage,” is another great food for fat loss. “High in protein, thick and creamy, can be used sweet or savoury. Fage for the Olympic Gold in Yogurts,” she writes.

Fruit

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She also eats lots of fruit. “Berries were top of the list. Please don’t ever demonize fruit. Nobody ever put on loads of weight because they ate one too many strawberries,” she points out.

Lean Beef Mince

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Lean beef mince is another one of her favorite proteins. “Ladies do not forgot your red meat. We need the iron. Burgers (love a fakeaway Big Mac), spag Bol, chilli. Get that red meat down ya,” she says.

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

Popcorn

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Next up, popcorn. “Sounds a bit rogue but l always get the sweet and salted one which is around 100 cals and snack on it or have it ready to go if I’m having a film night with the kids and don’t want to miss out on fun snacks,” she writes.

Sauces

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She relies on three sauces “that jazz up any boring meal,” she says: Nando’s garlic sauce, Pizza Express light house dressing and Light Mayo. “Thank me later.”

Salmon

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Salmon is the last food on her weekly menu. “Gotta get that oily fish in ya girls. Can’t go wrong with a salmon stir fry or some garlicky salmon pasta or a salmon salad. Boom,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

4 Rules to Eat Foods You Love While Losing Weight

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​Here Is What She Has Learned
Copyright helen_laverick_pt_/Instagram
Leah Groth
By Leah GrothMar 18, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Are you convinced that restricting yourself from eating the foods you love is the only way to lose weight? According to one expert, this isn’t the case. Helen Laverick is an online coach who helps her clients achieve their best bodies without “cutting out the food you love.” In a new social media post, she reveals that many people's misconceptions prevent them from achieving their weight loss goals.

She Used to Make Mistakes

“I say this with SO MUCH LOVE,” she writes. When I was so desperate to lose weight, I made a huge mistake. I decided to restrict the ‘bad’ foods, the ones I loved, and pushed myself down the rabbit hole of eating ‘clean’ only and overtraining.... LIKE SERIOUSLY🤯 Eating ‘Clean,’” she writes.

RELATED:The 60-Second Strength Test That Reveals Your True Fitness Age

She Ate Too Little and Ended Up at Her Breaking Point

“I thought that was the formula to get me where I needed to be, but instead, I ended up with breakouts, low in mood, hormonal imbalances, depression, and anxiety - I was a breaking point,” she continues.

She Started Viewing Food As Fuel

“Here’s the thing: there are no ‘good’ or ‘bad’ foods,” she says. “Food is fuel. Sure, eating high-protein, high-fiber foods does wonders for your body and energy, but your favorite treats are part of life too. So here’s exactly how I learned to enjoy the foods I love while still losing weight.”

Set Your Calorie and Protein Goals

Her first tip is setting your calorie and protein goals. “Aim for about 1 to 1.5 grams of protein per pound of body weight. This helps keep your body fueled and supports muscle growth and amazing for fat loss!” she writes.

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

Adopt an 80/20 Approach:

Next, adopt an 80/20 approach. “Let 80% of your diet be nutrient-dense and structured, and 20% be flexible. This way, you’re not depriving yourself of the foods that bring you joy!” she continues.

Structure Your Meals

Next, structure your meals. “Make breakfast, dinner, and tea the foundation of your day with at least 30 grams of protein and plenty of fiber. Add two high-volume snacks to keep you satisfied between meals - Don't just jump into a 500 kcal deficit! Maybe consider a 200 kcal deficit from your maintenance kcals to begin with and monitor over time,” she suggests.

Use Your Remaining Calories for Flexibility

Her last tip is to use your remaining calories for flexibility. “If you have, say, 200 extra calories after your planned meals and snacks, enjoy something like some crisps or a serving of low-calorie ice cream. These little indulgences literally kept me sane and on track. When I told myself I wasn’t allowed these things, I ended up binge eating or starving myself instead... I was stuck in a constant cycle of staying the same and feeling shit!” she says.

RELATED:5 Walking Techniques That Burn More Fat Than Running

Balance Is Key

The bottom line? “Remember, balance is key. Embrace the foods you love, plan smartly, and be kind to yourself...progress happens over time!” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Daily Habits That Secretly Cause Weight Gain

Autumn Bates autumnelle_nutrition
17 Foods a Clinical Nutritionist Buys Weekly for Maximum Energy
Copyright Autumn Bates/YouTube/Shutterstock
Christopher Roback
By Christopher RobackMar 17, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Evidence-Based

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

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

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

You've been working out regularly, eating well, and initially saw promising results. But now you've hit a frustrating plateau. According to Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance who shares tips with her 600,000 YouTube subscribers, this is a common issue she sees with clients. "It's usually at this point that they come to me," says Autumn. "What's interesting is it's not usually a really big, glaring, obvious thing that's holding most people back from achieving their goal, but pretty small, little tweaks." Let's explore these tiny habits that might be sabotaging your progress and the simple fixes to overcome them.

Problem 1: The Sneaky Sweet Tooth

Those small, seemingly insignificant sweet treats throughout your day could be the biggest culprit behind your weight loss plateau. Autumn explains that about 80% of the people she works with experience this exact issue.

"It's where they're eating very well, exercising, focused on protein, fat, and fiber, but then they might have a little bite of something," Autumn points out. Whether it's a small piece of candy at the office, a nightly peanut butter cup, or a handful of dried fruit after lunch—these tiny hits of sweetness add up when you're trying to break through a plateau.

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

Solution 1: The Seven-Day Sugar Reset

First, determine if you're having sweets because you're genuinely hungry (which might mean you need to eat more at meals or increase protein intake) or if it's purely habitual. For sugar addiction, Autumn recommends "a clean slate by removing all forms of added sugar for at least seven days" to reset your taste buds.

"Our body gets used to the flavor of sweetness in a similar way we get used to caffeine," says Autumn. "The more consistently that we're having these really sweet flavors, the more that we need to have of it to get the same result." A seven-day reset breaks this cycle and reduces cravings naturally.

Problem 2: The Wind Down Paradox

After a long, stressful day, many of us unwind by watching TV. While this seems relaxing, it can easily turn into hours of screen time, pushing your bedtime later than intended.

"This means you're getting less sleep than your body needs," Autumn warns. "You have lower melatonin, which means the sleep you're getting is of poor quality." The results include increased sugar cravings the next day, elevated hunger hormones, and preferences for larger portion sizes—particularly around the midsection where stress hormone cortisol tends to deposit fat.

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

Solution 2: The 30-Minute Screen Time Limit

Autumn suggests setting a strict time limit for evening screen time—ideally no more than 30 minutes. "Even setting just any type of time limit is a great place to start," she says.

Once you've reached your limit, switch to genuinely relaxing activities: "Do other things that wind you down like get ready for bed, take a shower, take a bath, go for a walk, or read a book." These alternatives promote better sleep quality, allowing your natural sleep hormone to rise and giving you longer, more restorative rest that supports weight management.

Problem 3: All-Day Caffeine Consumption

It's surprisingly easy to consume caffeine throughout the day—morning coffee, afternoon tea, and even chocolate as an evening treat. While some caffeine offers benefits for cognition and athletic performance, constant consumption disrupts your hormone balance.

"Too much coffee can make our cortisol go up," Autumn explains. When caffeine keeps cortisol elevated, it interrupts the natural rhythm where cortisol should dip in the evening to allow sleep hormones to rise, affecting both sleep quality and weight management.

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

Solution 3: Morning-Only Caffeine Strategy

The solution is simple but effective: "Stick to no more than one to two cups of coffee or caffeinated drink and specifically have it in the morning when our cortisol levels are supposed to be higher," Autumn recommends.

This timing works with your body's natural rhythms and allows plenty of time for your system to process the caffeine before bedtime, regardless of whether you're a slow or fast caffeine metabolizer. The result is better hormone balance and improved sleep quality—both critical for breaking through weight loss plateaus.

Problem 4: Underestimating Protein Needs

Many people think they're consuming adequate protein but fall short of what's actually needed for weight loss. This deficiency has serious consequences for body composition and metabolism.

"When we have lower amounts of protein, it can cause our body to start to lose weight from our muscles as well," says Autumn. "This can be as high as 30 percent of our weight loss coming from our muscles." The result is a slower metabolism and difficulty maintaining progress—plus you're losing less fat despite the scale moving.

Solution 4: Visual Protein Measurement

Research suggests you need at least 1.2 grams of protein per kilogram of body weight to preserve muscle while losing weight, but your individual needs may be higher based on activity level.

Autumn's practical approach: "A little hack is to just a couple of times measure out your proteins that you typically are eating. If it's like fish or chicken or beef or yogurt, whatever it is, measure out the amount you would need at each meal just a couple of times." This creates a visual reference you can use moving forward without constant measuring, making high-protein eating sustainable.

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Problem 5: Weekend-Long Cheat Days

A common pattern is eating well Monday through Thursday, then going off-plan Friday through Sunday with pancakes, nachos, pizza, alcohol, and processed foods—effectively undoing half a week's progress.

"The biggest reason why I see people do this is because they're really tired of the clean food that they're eating during the week," Autumn explains. "They see those clean foods as more of a punishment rather than something that they truly enjoy," leading to weekend rebellion against bland "diet" meals.

Solution 5: Enjoyable Everyday Eating

The sustainable approach is to make your everyday meals delicious and satisfying. "Make sure that you're actually enjoying the food that you're eating during the week so that you can have the occasional treat meal," Autumn advises.

When your regular meals are both nutritious and enjoyable, you can indulge in a single treat meal (not entire days) without feeling deprived. "By the time it is the weekend, you'll be able to more consciously think about the treat that you want to have—something that maybe isn't as in line with your goals like a pizza, but also that you truly love and enjoy—and be able to balance it out with the other foods that also support your goals and taste great."

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