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Can Walking a Mile a Day Help With Weight Loss? Here's What Experts Say

Every step counts.

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If you want to kick-start a weight loss routine, walking is an ideal way to begin. “There’s a common misconception that walking is not an intense enough form of exercise, but walking has well-documented physical and mental health benefits,” certified personal trainer, yoga and Pilates instructor, and weight loss coach Stephanie Mansour tells TODAY.


"Walking does several things to improve health," Barry Franklin, director of preventive cardiology and cardiac rehabilitation at Beaumont Hospital in Royal Oak, Michigan, tells the American Heart Association. "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." Here are the benefits of walking just one mile a day, according to experts.

It All Adds Up

back view fat asian girl exercising By walking to burn fat and jogging slowly, fat woman walks for exercise in a natural park.Shutterstock

Walking just a mile may not seem like much, but it all adds up. “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,” Tony Gentilcore, CSCS, tells Runner's World. “There’s a lot of empowerment and motivation that can be drawn from that. It stands to reason that if someone goes from doing nothing to walking a mile a day, they may see a trend of weight loss over the course of several weeks to months.”

Boosting Weight Loss

Happy athlete and her African American friend drinking water and communicating while walking over the bridge outdoors.Shutterstock

Walking is an excellent fat-burning exercise. “Walking has been shown to decrease all-cause mortality,” NSCA-certified trainer Alfonso Moretti tells Runner’s World. “In fact, the more you walk, the less likely you’ll be to get cancer, arthritis, heart disease, and much more. Walking a mile every day will help boost weight loss if you’re consuming a nutritious diet and are in a calorie deficit. You’ll lose weight if you’re consistently burning more calories than you’re consuming.”

Be Consistent

Jogging woman with a bottle of waterShutterstock

Try to be consistent with your walks. “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,” Mansour says. “Walking briskly helps improve cardiovascular fitness and burns more calories. If you struggle to walk briskly for 30 minutes straight, try adding intervals into your walk.”

Pace Matters

Hiker woman with backpack crossing river walking on bridge. Motion blur of tourist traveling in outdoor nature landscape fall autumn background panorama banner. Quebec, Canada.Shutterstock

You will burn more calories by picking up the pace. “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,” Franklin says. “If you can get above that exercise intensity, the benefits are profound.”

RELATED:I Lost 95 Pounds in Under 7 Months With These 12 Steps

Stress Relief

Inspired woman in nature with hands up, sunset, beautiful sky, natural backgroundShutterstock

It’s the perfect way to zone-out and rid yourself of any daily stress,” says Cancer Research UK. “Plus, the exercise-induced endorphins released will leave you feeling better than ever by helping to improve your mood. Regular walking can help you maintain a healthy weight, burn calories and help tone and strengthen your muscles.”

Overall Fitness

Fitness, water and black woman runner at beach for training, wellness and cardio by ocean, smile and happy. Exercise, drinking water and woman relax after running, workout and walk with hydrationShutterstock

Walking a mile a day will not only encourage weight loss but improve overall fitness. “As a walker, you should aim for at least 30 minutes per day, or a total of 150 minutes per week," Austin ‘Ozzie’ Gontang, PhD, tells USA Today. “The distance you cover during that time will depend anyway on factors such as your walking speed and terrain. The best exercise is the one you do. Studies have shown that regular brisk walking can be just as effective as running in reducing the risk of heart disease and improving overall levels of fitness."

Set Yourself Up For Success

Fitness, couple and man and black woman with smile go exercise or running. Strong and happy couple workout and run together. Wellness, sports and health, runner and personal trainer workout in parkShutterstock

Make small, realistic goals for your daily walks. “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.’ Find specific times for walks. Soon you could be reaching for goals that once seemed impossible,” says the Mayo Clinic.

Try Power Walking

PAVIE, FRANCE - MAY 22: Couple of runners at the Trail of Pavie, on May 22, 2011, in Pavie, France.Shutterstock

As you get used to walking a mile, try upping the ante. “You may find that walking a 15-minute mile quite challenging,” Karen Feakes, CPT, tells the Cleveland Clinic. “But over time, you may be able to pick up the pace and get into a power-walking state, which is more of a 12-minute mile. The goal is to feel slightly breathless.”

Walking Outside

Happy multiracial athletic couple talking while having sports training outdoors. Copy space.Shutterstock

Walking outside is a great way to get fresh air and spend time in nature. “If you walk outdoors, plan several different routes for variety,” says the Mayo Clinic. “If you often walk in your neighborhood, consider walking somewhere new, such as a city or state park. Try taking routes with hills or stairs as you become used to walking more. Or walk faster for a few minutes and then slow down for a few minutes and repeat the cycle. If you're walking alone, tell someone which route you're taking. Walk in safe, well-lit locations.”

RELATED:Top 14 Unusual High-Protein Foods Nutritionists Love

Increased Fat-Burning

Young woman walks alone on a road outdoorShutterstock

Once you get comfortable walking a mile a day, try adding more small walks. “The thing to understand is that it doesn't have to be an all-in-one walking session; you can break it up through the course of that day,” Cedric Bryant, PhD, the president and chief science officer of the American Council on Exercise, tells TODAY. “Maybe you go for a 30-minute walk in the morning, and then maybe it's another 15- or 30-minute walk following dinner or during your lunch break. The idea is to try to accumulate about 45 minutes to an hour of walking, which tends to correlate best with reasonable weight loss or better weight control.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

More For You

If you want to kick-start a weight loss routine, walking is an ideal way to begin. “There’s a common misconception that walking is not an intense enough form of exercise, but walking has well-documented physical and mental health benefits,” certified personal trainer, yoga and Pilates instructor, and weight loss coach Stephanie Mansour tells TODAY.


"Walking does several things to improve health," Barry Franklin, director of preventive cardiology and cardiac rehabilitation at Beaumont Hospital in Royal Oak, Michigan, tells the American Heart Association. "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." Here are the benefits of walking just one mile a day, according to experts.

It All Adds Up

back view fat asian girl exercising By walking to burn fat and jogging slowly, fat woman walks for exercise in a natural park.Shutterstock

Walking just a mile may not seem like much, but it all adds up. “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,” Tony Gentilcore, CSCS, tells Runner's World. “There’s a lot of empowerment and motivation that can be drawn from that. It stands to reason that if someone goes from doing nothing to walking a mile a day, they may see a trend of weight loss over the course of several weeks to months.”

Boosting Weight Loss

Happy athlete and her African American friend drinking water and communicating while walking over the bridge outdoors.Shutterstock

Walking is an excellent fat-burning exercise. “Walking has been shown to decrease all-cause mortality,” NSCA-certified trainer Alfonso Moretti tells Runner’s World. “In fact, the more you walk, the less likely you’ll be to get cancer, arthritis, heart disease, and much more. Walking a mile every day will help boost weight loss if you’re consuming a nutritious diet and are in a calorie deficit. You’ll lose weight if you’re consistently burning more calories than you’re consuming.”

Be Consistent

Jogging woman with a bottle of waterShutterstock

Try to be consistent with your walks. “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,” Mansour says. “Walking briskly helps improve cardiovascular fitness and burns more calories. If you struggle to walk briskly for 30 minutes straight, try adding intervals into your walk.”

Pace Matters

Hiker woman with backpack crossing river walking on bridge. Motion blur of tourist traveling in outdoor nature landscape fall autumn background panorama banner. Quebec, Canada.Shutterstock

You will burn more calories by picking up the pace. “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,” Franklin says. “If you can get above that exercise intensity, the benefits are profound.”

RELATED:I Lost 95 Pounds in Under 7 Months With These 12 Steps

Stress Relief

Inspired woman in nature with hands up, sunset, beautiful sky, natural backgroundShutterstock

It’s the perfect way to zone-out and rid yourself of any daily stress,” says Cancer Research UK. “Plus, the exercise-induced endorphins released will leave you feeling better than ever by helping to improve your mood. Regular walking can help you maintain a healthy weight, burn calories and help tone and strengthen your muscles.”

Overall Fitness

Fitness, water and black woman runner at beach for training, wellness and cardio by ocean, smile and happy. Exercise, drinking water and woman relax after running, workout and walk with hydrationShutterstock

Walking a mile a day will not only encourage weight loss but improve overall fitness. “As a walker, you should aim for at least 30 minutes per day, or a total of 150 minutes per week," Austin ‘Ozzie’ Gontang, PhD, tells USA Today. “The distance you cover during that time will depend anyway on factors such as your walking speed and terrain. The best exercise is the one you do. Studies have shown that regular brisk walking can be just as effective as running in reducing the risk of heart disease and improving overall levels of fitness."

Set Yourself Up For Success

Fitness, couple and man and black woman with smile go exercise or running. Strong and happy couple workout and run together. Wellness, sports and health, runner and personal trainer workout in parkShutterstock

Make small, realistic goals for your daily walks. “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.’ Find specific times for walks. Soon you could be reaching for goals that once seemed impossible,” says the Mayo Clinic.

Try Power Walking

PAVIE, FRANCE - MAY 22: Couple of runners at the Trail of Pavie, on May 22, 2011, in Pavie, France.Shutterstock

As you get used to walking a mile, try upping the ante. “You may find that walking a 15-minute mile quite challenging,” Karen Feakes, CPT, tells the Cleveland Clinic. “But over time, you may be able to pick up the pace and get into a power-walking state, which is more of a 12-minute mile. The goal is to feel slightly breathless.”

Walking Outside

Happy multiracial athletic couple talking while having sports training outdoors. Copy space.Shutterstock

Walking outside is a great way to get fresh air and spend time in nature. “If you walk outdoors, plan several different routes for variety,” says the Mayo Clinic. “If you often walk in your neighborhood, consider walking somewhere new, such as a city or state park. Try taking routes with hills or stairs as you become used to walking more. Or walk faster for a few minutes and then slow down for a few minutes and repeat the cycle. If you're walking alone, tell someone which route you're taking. Walk in safe, well-lit locations.”

RELATED:Top 14 Unusual High-Protein Foods Nutritionists Love

Increased Fat-Burning

Young woman walks alone on a road outdoorShutterstock

Once you get comfortable walking a mile a day, try adding more small walks. “The thing to understand is that it doesn't have to be an all-in-one walking session; you can break it up through the course of that day,” Cedric Bryant, PhD, the president and chief science officer of the American Council on Exercise, tells TODAY. “Maybe you go for a 30-minute walk in the morning, and then maybe it's another 15- or 30-minute walk following dinner or during your lunch break. The idea is to try to accumulate about 45 minutes to an hour of walking, which tends to correlate best with reasonable weight loss or better weight control.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Portrait, morning and walk with woman, smile and fitness with sunshine, workout and nature. Face, person and runner with healthy routine, lens flare and vacation with exercise, warm up and training
Shutterstock
FACT CHECKED BY Christopher Roback
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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.

The benefits of walking might seem too simple to be effective, but after over a decade as a personal trainer, I can confidently say that walking is one of the most underrated tools for weight loss and overall health. In a fitness world obsessed with high-intensity workouts and grueling strength routines, walking often gets dismissed as too easy. Yet research proves that walking is incredibly powerful for sustainable weight loss, especially when made part of a consistent routine. It’s free, accessible to nearly everyone, gentle on the body, and incredibly effective at burning fat, improving metabolic health, and relieving stress.


Research Has Found a Link Between Walking and Obesity

back view fat asian girl exercising By walking to burn fat and jogging slowly, fat woman walks for exercise in a natural park.Shutterstock

A study found that both treadmill walking and brisk walking effectively reduce central obesity in men and women who are overweight or dealing with obesity. Women may burn more calories per step, men may have a higher overall energy expenditure (calories burned) due to greater body mass.

It Has Also Been Linked to Long-Term Weight Maintenance

Running Women Jogging in CountryShutterstock

Moreover, walking is not only effective for initial weight loss but also plays a crucial role in long-term weight maintenance. Research indicates that individuals who engage in regular walking are more likely to sustain their weight loss over time, reinforcing the importance of incorporating walking into daily routines.

You Also Have to Manage Diet, Sleep, and Water Intake

Girl drinking water from bottle in forrestShutterstock

To really get weight loss benefit; your diet, sleep and water intake and overall stress (luckily walking can help with stress) need to be in check. Also, the intensity of walking can also influence weight loss outcomes. Studies have shown that brisk walking can lead to greater caloric burn compared to leisurely walking. Research emphasizes the importance of combining walking intensity with duration to optimize weight loss results.

Here Is How Walking Contributes to Weight Loss

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Let’s break down how walking contributes to sustainable weight loss. Walking plays a vital role in sustainable weight loss by promoting fat burning, increasing caloric expenditure, and boosting daily activity levels. Let's break down how walking supports these outcomes:

Low-Intensity, Steady-State Fat Burning

Attractive young sporty smiling woman in sportswear walks in park at sunset with armband and earphones listening to music during trainingShutterstock

How It Works: Walking is classified as a low-intensity exercise that primarily relies on fat as its fuel source. During low-intensity exercises, the body uses a higher percentage of fat compared to carbohydrates for energy. This makes walking particularly effective for those looking to shed fat.

Research Insight: Researchers have found that low-intensity walking can stimulate fat oxidation, making it an effective exercise for individuals looking to lose weight. The research also indicates that even at lower intensities, walking can significantly contribute to fat loss.

Burning Calories and Creating a Caloric Deficit

beautiful young girl walking in forest in running clothes standing on logShutterstock

How It Works: Weight loss ultimately boils down to burning more calories than you consume, and walking plays a key role in creating this calorie deficit. Although walking burns fewer calories per minute than high-intensity exercises, it’s easy to sustain for longer periods, increasing total caloric burn.

Research Insight:Researchers have found that regular walking helps burn excess calories, leading to weight loss in individuals with obesity. The increase in metabolic rate during walking contributes to the overall caloric deficit necessary for weight loss.

Increased Non-Exercise Activity Thermogenesis (NEAT)

Hiker woman with backpack crossing river walking on bridge. Motion blur of tourist traveling in outdoor nature landscape fall autumn background panorama banner. Quebec, Canada.Shutterstock

How It Works: Walking is a prime example of NEAT, or Non-Exercise Activity Thermogenesis, which includes all the calories burned outside of formal exercise sessions. NEAT can significantly contribute to daily caloric expenditure and weight loss when accumulated over time.

Evidence: According to researchers, non-exercise activity thermogenesis (NEAT) includes activities such as walking, standing, and fidgeting, which can account for a significant portion of daily caloric expenditure. (8)

Why Walking is Sustainable for Long-Term Weight Loss

Happy woman celebrating successful weight loss on scale in bright living room. Fitness goals and healthy lifestyle concept. Joyful moment of achievement and motivation.Shutterstock

One of the greatest challenges in weight loss is maintaining the progress you make. High-intensity workouts can lead to rapid results, but they are often hard to sustain over the long term due to physical strain, time commitments, and the potential for burnout. Walking, on the other hand, offers a few sustainable alternatives:

Low Impact, Minimal Risk of Injury

Running shoes - woman tying shoe laces. Closeup of female sport fitness runner getting ready for jogging outdoors on waterfront in late summer or fallShutterstock

Why It Matters: Walking is gentle on the joints and muscles, making it an ideal activity for people of all fitness levels and ages. Unlike high-intensity workouts, which can lead to injuries or fatigue, walking allows for consistent daily movement without overstressing the body.

Consistency Over Intensity

Woman exercise walking in the park listening to music with headphoneShutterstock

Why It Matters: The key to weight loss and maintenance is consistency. Walking is an activity that can be easily incorporated into daily life, whether it’s through structured walks, commuting on foot, or taking short walking breaks throughout the day. It’s an easy habit to build and maintain.

Mental Health Benefits and Stress Reduction

Asian young beautiful female backpacker traveling alone in forest wild. Attractive girl traveler look around and explore while walk in nature wood with happiness and fun during holiday vacation trip.Shutterstock

Why It Matters: Stress is a known contributor to weight gain, often leading to emotional eating and poor lifestyle choices. Walking helps reduce stress by triggering the release of endorphins—natural chemicals in the brain that promote a sense of well-being and relaxation.

How to Maximize Weight Loss Through Walking

Legs on treadmill.physical therapyShutterstock

While walking is effective on its own, there are strategies you can implement to maximize its weight loss potential. Here’s how to make walking an even more powerful tool for sustainable fat loss:

Incorporate Interval Walking

An athlete with a weight vest trains on the bridgeShutterstock

What It Is: Interval walking involves alternating between periods of brisk walking and slower, more relaxed walking. This form of training increases calorie burn and improves cardiovascular fitness.

How It Works: Start by walking briskly for 3 minutes, followed by a 2-minute recovery walk. Repeat this cycle for 30-40 minutes. Interval walking elevates heart rate and boosts metabolism without the intensity of sprinting.

Walk on an Incline

Beautiful woman traveler climbs uphill with a dog on a background of mountain views. She is with a backpack and in red clothes.Shutterstock

What It Is: Walking uphill or on an inclined treadmill increases resistance, which engages more muscles and burns more calories than walking on flat terrain.

How It Works: If walking outdoors, find a hilly route. If indoors, adjust the incline on the treadmill to 5-10%.

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

Add Strength-Building Exercises

Photo of attractive concentrated woman 20s in tracksuit squatting near sport mat during workout on boardwalk at seasideShutterstock

What It Is: Combine walking with bodyweight exercises like lunges, body weight squats, or push-ups during your walk to engage more muscles and enhance fat loss.

How It Works: Every 5-10 minutes of walking, stop and perform 10-15 repetitions walking lunges. This can further increase caloric expenditure.

Aim for 7,000 to 10,000 Steps Per Day

Uses a fitness watch bracelet. woman sports lifestyle fitness in the city cardio endurance training.Shutterstock

What It Is: The goal of walking 7,000-10,000 steps per day has long been recommended by health experts as a benchmark for staying active and supporting weight loss.

How It Works: Use a fitness tracker, pedometer, or phone app to monitor your steps. Breaking up your walking into smaller sessions—such as a 10-minute walk after each meal—can help you hit this goal without dedicating a large block of time.

RELATED:I Lost 100 Pounds in a Year and I Didn't Give up a Single Thing That I Like

Conclusion: Walking Is Effective for Weight Loss

Beautiful young girl smiling while running through park and enjoying in the nature.Shutterstock

Walking is an incredibly effective and sustainable tool for weight loss. It burns calories, increases fat metabolism, and is easy to maintain long-term due to its low impact and accessibility. When paired with smart strategies like interval training, walking on inclines, and incorporating strength exercises, it becomes even more powerful. The key to walking for weight loss is consistency. By making walking a part of your daily routine, you can achieve not only short-term weight loss but also long-term health benefits. Before you jump into more or more intense movement than you are used to, please consult with your doctor, trainer, physical therapist, and any other applicable health providers to make sure you are in a good place to do so. 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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You don’t have to hit the gym in order to lose weight. In fact, all you need is a pair of sneakers and a treadmill, sidewalk, or trail. “Walking is one of the easiest forms of exercise to add to your daily routine, offering many benefits both mentally and physically,” celebrity fitness trainer and health and wellness expert Jenna Willis tells Body Network. The Los Angeles-based fitness expert, whose clients include Camila Cabello and Lala Kent, reveals a few ways to maximize your weight loss via walking and dropping up to one pound per week in the process.


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

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

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

Walking Is Also a “Gateway Drug” to More Exercise

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

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

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

Aim for a Heart Rate of 60 BPM

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

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

Incline

fit african american woman hiking up runyon canyon at sunsetShutterstock

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

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

There Are Other Health Benefits of Walking

Young woman walking on the mountainShutterstock

Weight loss isn’t the only health perk of walking. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

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

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

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

You might have heard that walking is the best workout for weight loss. However, you might have heard the opposite. One expert is explaining everything you need to know about walking for weight loss – and if it is actually effective. Michaela, AKA Dr. Miche, PhD, is a research scientist who shares studies on weight loss, nutrition, health & fitness “to help you reach your goals!” she explains in her YouTube bio. In a new viral video, she addresses the question: Should you walk for weight loss? “Can losing weight really be as easy as just adding a few walks a week to your routine? The information out there is all over the place. As usual, I'm going to the actual scientific studies to find the answer. I'm also gonna tell you about how you can optimize the amount of fat burning you do from walking, and I bet you'll be surprised by the answer,” she says.


Some Say Walking Is Great for Weight Loss, While Others Say the Opposite

“The question of whether walking is useful for weight loss is more controversial than one might expect because if you do a Google search, you'll get information strongly on both sides of the spectrum,” she says in her post. “For example, you'll have blogs and news articles that say that walking is not useful for weight loss. You can also find a bunch of popular sites like magazines and whatnot, saying that walking is extremely useful for weight loss.”

She Discusses Three Studies

Fitness woman training and jogging in summer park, close up on running shoes in sunlight. Healthy lifestyle and sport conceptShutterstock

She says she goes “straight to the science” to find out the answer, including a meta-analysis on whether walking is good for weight loss, “whether just adding walking to your routine and changing nothing else causes weight loss,” she says. “I'll also be going over a study that compares walking to running and biking for the same amount of time to see how fat burning varies between those three. And then lastly, I will be going over a study on how you can burn the most fat for a given amount of walking.”

When Losing Weight, You Actually Want to Reduce Body Fat Percentage

Concept of body disappointing with young caucasian woman holding belly fat and looking sad. Active female people and weight loss diet concept lifestyle exercises indoor at homeShutterstock

“When most people say they want to lose weight, what they really mean is that they want to lose fat and lower their body fat percentage because the aesthetic benefits and the health benefits of weight loss pretty much all come from lowering your body fat percentage,” she points out. “A lot of people end up looking a lot better and getting a lot healthier while staying at the same weight because they lose fat and gain muscle. So a lot of the results I'll be talking about today are about body fat percentage in addition to weight, but the ones we should really care about are body fat percentage.”

RELATED: This Nutritionist Lost 15 Pounds by Eating These 7 "Busy Woman" High-Protein Foods

The First Study Instructed People to Walk More

Happy athletic couple communicating while walking in nature after sports training. Copy space.Shutterstock

The first study, a meta-analysis that included over 1100 participants and examined various walking interventions for weight loss and cardiovascular health, “looked at randomized controlled trials where the only thing the researchers did was tell participants to walk more,” she says. “Their diets weren't changed, their other aspects of exercise weren't changed, they just had more walking added to their usual daily lives.” It found that, on average, these studies had people walk four times a week for 40 minutes per session for 35 weeks with no dietary interventions, and “they found that on average people lost two pounds or one percentage point of body fat, which is kind of a lot for just adding walking to your routine.”

The People Who Walked More Lost More Weight

Silhouettes of runner and dog on field under golden sunset sky in evening time. Outdoor running. Athletic young man with his dog are running in nature.Shutterstock

The people who didn’t add walking gained weight. “Not only did adding walking to people's routines prevent the weight gain that most people have happened to them over time as they age, but adding walking also caused weight loss on top of that prevention of weight gain,” she says, pointing out that it added up to a “net weight loss of like five pounds compared to the people who didn't add any walking to their routine.”

It Also Lowered Blood Pressure

Nurse, elderly patient and blood pressure in house, retirement home and check up with medical professional. Monitor, hypertension and healthcare with pump for wellness, caregiver and people on sofaShutterstock

“The meta-analysis also found that just adding 40 minutes of walking four times a week lowered blood pressure by one to 1.5 points for both systolic and diastolic blood pressure and also raised VO two max by three, which is a measure of cardiovascular fitness. So people increase their fitness and lower their blood pressure substantially thanks to just adding a little bit of walking to the routine.”

The Next Study Compared Walking to Running and Biking

Young fitness woman running at morning tropical forest trailShutterstock

She moves on to the study comparing walking to running and biking. “They matched all of these exercises in terms of how long participants spent doing them, how often they did them, and even their heart rate was approximately matched between each of these exercises. Participants were randomly assigned to do running, walking, or biking, and for every group, participants did these exercises 30 minutes per session three times a week for 20 weeks,” she says.

Here Is What Participants Had to Do

Group of runners in fitness clothing running in the city. Young men and women running together in morning.Shutterstock

“The walking group walked approximately 3.75 miles per hour, which is a pretty brisk walk, and the running group ran between six and seven miles per hour, and that varied by person depending on their age and how hard that was for them because they tried to match the intensity between these different exercises within a given person.” The biking group biked at approximately 60 to 70 RPM.”

The Walkers and Runners Lost the Most Pounds

The females in sportswear walking together bright sunny park in summerShutterstock

The results? “The running group lost three pounds over these 20 weeks, just running three times a week for 30 minutes. The biking group lost two and a half pounds doing these same number of sessions, while the walking group lost three pounds. So the walking group lost just as much as the running group and lost more than the biking group.”

RELATED: She Tried Every Diet for 8 Years Then These 5 Changes Got Her Perfect Body

But the Walkers Lost More Than Double the Body Fat

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As for “the more important numbers, which is body fat percentage,” the running group lost about 1.2 points, the biking group also lost about 1.2 points, whereas the walking group lost three body fat percentage points. So more than twice as much as the running and biking groups, despite doing the same number of sessions of exercise for the same amount of time,” she says. “This may sound crazy, but it actually makes sense based on what we know about fat burning at different intensity levels.”

The Third Study Looked at Fat Oxidation Levels

Youve gotta sweat for it. Shot of a sporty young woman taking a break while exercising outdoors.Shutterstock

She moves on to the third study, where researchers “looked at how to reach peak fat oxidation levels during exercise.” She explains that “you want to be at peak fat oxidation levels if you are trying to lose fat because it means you are at your best fat-burning point in terms of intensity.” Researchers looked at grams, not percentages. “If you're sitting around doing nothing, you're actually gonna be burning a very high percent of fat. It just won't be very much,” she says. “Whereas you wanna get to a point where you're doing enough exercise at enough intensity to burn the maximum amount of fat before it starts to decline from burning too many carbs.”

Here’s How to Calculate Your Optimal Oxidation

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“There's like a sweet spot where you're burning more from doing stuff but not doing so much stuff that you stop burning fat,” she continues. “The study found that the maximum level of fat oxidation happens at about 60% of your maximum heart rate, and that is very easy to calculate. The crude estimate that is generally given is 220 minus your age, which equals your maximum heart rate. So if you're looking to maximize how much fat you burn from walking, then you should aim to walk at an intensity that causes you to be at about 60% of your maximum heart rate.”

RELATED: Nutrition Coach Found 5 Foods That Work Better Than Ozempic for Losing Weight

Or, Use These Averages for Men and Women

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If you don't feel like calculating that and figuring it out, the study found that for men, the average best rate of walking was 3.4 miles per hour, whereas, for women, it was about three miles per hour to maximize fat burning.

Bottom Line: Walking Is Great for Weight Loss

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“The next time you hear someone talking about how walking is useless for weight loss or how it's far inferior to running or biking or whatever else, you know how some science you can show them if you want to refute them and defend the wonders of walking,” she says. “I hope this can encourage you to consider adding walking to your routine not only for weight loss but also because it's just amazing for your health, and it's nice to get outside.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

You don’t need a fancy gym, personal trainer, or several hours a day to get into the best shape of your life. According to one expert, losing weight requires just a pair of sneakers. Online fitness trainer and coach Alexandra (@alexx.fitt) has amassed a following on TikTok and Instagram by sharing videos about how she lost 50 pounds by making a few simple tweaks to her life. In a recent Instagram video, she reveals the simple exercise that is responsible for her transformation: Walking. “10k steps a day is life-changing here’s how,” she writes in the caption.


You Can Burn a Lot of Extra Calories

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“I weigh around 150lbs so walking 10k steps burns an extra 300-400 calories a day without spending hours on the stair master,” says Alexandra.

It Can Be Done Anywhere, Wearing Anything

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You also don’t need to spend a lot on clothing or equipment. “Walking can be done anywhere you don’t have to get fancy gym clothes you can literally walk in your pjs,” she adds.

RELATED: 5 Foods to Melt Your Belly Fat Away=

It Helps Regulate Appetite

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Walking is also good for appetite regulation, according to Alexandra. “Walking is not an extremely difficult exercise and it can help regulate your appetite hormones and reduce feelings of hunger,” she says.

It Uses “Fat as Fuel”

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Walking also uses “fat as fuel,” she says. “Since walking is low impact your body will tap into your fat storage instead of ‘eating up’ your muscles.”

Walking Plus Healthy Eating Habits Helped Her Lose Weights

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“When I lost 40lbs, the ONLY exercise I did was walk,” says Alexandra. “Gyms were shut down, so it’s all I could do. Along with cleaning up my eating habits walking is the main exercise that helped me lose weight fast!”

RELATED: 19 Arm-Toning Workouts for Women Looking to Achieve Sculpted Shoulders and Biceps

Brisk Walking Boasts Many Other Health Benefits

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According to JAMA Internal Medicine, walking at a brisk pace for about 30 minutes a day offers lots of healthy benefits, including a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

Related: This Is Exactly How to Lose Body Fat This Year

And, Walking 10K Steps a Day Has Been Linked to Weight Loss

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Also, a 2018 study published in the journal Obesity found that walking 10,000 steps a day is great for weight loss and weight management.

💪🔥Body Booster: Set a goal to walk 10,000 steps a day for a week. At the end of the week assess how your body looks and feels.

10 Foods That Secretly Burn Fat After 40
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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.

Let's face it—hitting 40 comes with some unwelcome surprises for most of us. Suddenly, those extra pounds seem to appear out of nowhere, and the weight loss strategies that worked in your 30s just don't cut it anymore. But before you throw in the towel, here's some good news: certain foods can actually help kick your metabolism back into gear.

We've dug into the latest research from top medical institutions and talked to leading experts to uncover the foods that can help you burn fat after 40. No fad diets or miracle pills—just real, science-backed nutrition that works.

Why Your Body Changes After 40 (And What to Do About It)

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"It doesn't matter what you've always done before—that doesn't fly anymore," saysDr. Monica Christmas, who runs the menopause program at University of Chicago Medicine. She's seen countless patients struggle with the same story. "When your hormone levels drop, your body starts losing muscle, and that means you're burning fewer calories even at rest."

Dr. Robert Creel from Cleveland Clinic puts it bluntly: "Your muscles are like engines that burn fuel. The more muscle you have, the more calories you burn just sitting on your couch." After 40, maintaining that engine becomes job number one.

Ready to refuel your body's fat-burning potential? Let's dive into the foods that can help.

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

1. Lean Proteins

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Think of protein as your body's ultimate fat-fighting fuel. Chicken, fish, lean beef, tofu—they all help preserve precious muscle mass that naturally diminishes after 40.

Here's something fascinating from Harvard researchers: your body burns 15-30% of protein calories during digestion, compared to just 5-10% for carbs and a measly 0-3% for fats. That extra calorie burn happens automatically, just by choosing protein-rich foods.

Dr. Roger Blumenthal from Johns Hopkins Medicine loves to remind his patients: "Your muscles are literally the engines that burn calories in your body. Feed them right, and they'll work for you around the clock."

How to enjoy it: Start your day with eggs and veggies, grab a grilled chicken salad for lunch, or try a palm-sized portion of wild salmon for dinner. Aim for 25-30 grams of protein at each meal to keep your metabolism humming.

2. Greek Yogurt

Serving of Yogurt with Whole Fresh Blueberries and Oatmeal on Old Rustic Wooden Table. Closeup Detail.

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That creamy container of Greek yogurt in your fridge? It's actually a secret weapon against stubborn fat. With double the protein of regular yogurt and a healthy dose of probiotics, it's a one-two punch for your metabolism.

Dietitians at the Cleveland Clinic have found that the probiotics in yogurt help balance gut bacteria—which might be even more important after 40, when digestive efficiency naturally declines. Plus, the calcium in Greek yogurt has been linked to lower levels of belly fat, which becomes more of an issue with age.

How to enjoy it: Skip the sugary flavored versions and go for plain. Add a drizzle of honey and berries for a satisfying snack, use it as a sour cream replacement, or blend it into smoothies for a protein boost.

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

3. Fatty Fish

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Salmon, mackerel, and sardines aren't just delicious—they're packed with omega-3 fatty acids that fight the inflammation that often increases after 40.

Scientists at the NIH discovered something remarkable: omega-3s can increase your resting metabolic rate by up to 14% and boost fat burning during exercise by a whopping 27%. Talk about a winning combination.

"When we look at heart health after 40, fatty fish really shines," says a cardiologist at Johns Hopkins Medicine. "The same omega-3s that protect your heart are also helping reduce that internal inflammation that makes weight loss so difficult in midlife."

How to enjoy it: Aim for two servings of fatty fish weekly. Try simple grilled salmon with lemon or sardines on whole-grain toast for lunch, or add mackerel to your favorite salad.

4. Whole Grains

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

Forget what you've heard about cutting all carbs. Your body after 40 still needs them—just the right kind.

Researchers at Cleveland Clinic found something surprising when they studied whole grains in people under 50: those eating whole grains instead of refined ones had three times better blood pressure readings. That's huge for metabolic health, which directly impacts how well you burn fat.

"Whole grains provide steady energy without the crashes," explains a nutrition researcher at Cleveland Clinic. "After 40, those energy crashes can trigger stress hormones that promote fat storage, especially around the middle."

How to enjoy them: Start your day with steel-cut oats, swap white rice for brown or quinoa, and choose whole grain bread with at least 3 grams of fiber per slice.

5. Eggs

Avocado toast with poached egg on a wooden board. Breakfast concept.​Don’t Skip BreakfastShutterstock

Eggs have made a major comeback in nutrition circles, and for good reason. They're nature's perfect little package of high-quality protein, vitamin D, and choline—a nutrient that helps your body burn fat and is often lacking in our diets.

Research from the University of Connecticut found something interesting: people who eat eggs for breakfast naturally eat fewer calories throughout the day. The protein and healthy fats keep hunger hormones in check—a major win when battling age-related weight gain.

How to enjoy them: A two-egg breakfast with veggies and a slice of whole-grain toast makes a perfect metabolism-boosting morning meal. Hard-boiled eggs also make great portable snacks when you need something satisfying on the go.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

6. Legumes

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Lentils, black beans, and chickpeas might not be the sexiest foods in your kitchen, but they pack a one-two punch against age-related weight gain: fiber and protein.

Harvard researchers have found that this combination helps stabilize blood sugar—crucial after 40 when insulin resistance becomes more common. When your blood sugar stays steady, you avoid the energy crashes that lead to cravings and overeating.

How to enjoy them: Toss chickpeas into your salad, add lentils to soups, try bean-based pasta, or whip up a quick lunch of black bean and avocado wrap.

7. Green Tea

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Green tea isn't just a soothing ritual—it's loaded with compounds that give your metabolism a gentle nudge in the right direction.

NIH research shows that the catechins and caffeine in green tea work together to boost metabolism beyond what caffeine alone can do. While no single food or drink works miracles, green tea drinkers consistently show better results in weight management studies.

How to enjoy it: Replace your afternoon coffee with green tea, or start your morning with a cup. For maximum benefits, brew your own rather than buying bottled versions with added sugar.

8. Nuts and Seeds

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"They're calorie-dense, but that doesn't mean you should avoid them," says Harvard Health about nuts and seeds. In fact, people who regularly eat nuts tend to be leaner than those who don't—seemingly contradicting their high calorie count.

The protein, fiber, and healthy fats in almonds, walnuts, and flaxseeds create the perfect satisfied feeling that helps prevent overeating. Plus, they require more energy to digest than many other snacks.

How to enjoy them: Stick to about 1/4 cup (a small handful) daily. Add a tablespoon of ground flaxseeds to your morning smoothie, sprinkle chopped walnuts on your salad, or grab a small handful of almonds for an afternoon snack

RELATED:20 Superfoods for People Over 50

9. Leafy Greens

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You've heard it your whole life: eat your greens. After 40, this advice becomes even more crucial.

"When we look at the most successful weight managers after midlife, high vegetable intake is always a common factor," notes a dietitian at Mayo Clinic. "The fiber fills you up, the nutrients support metabolism, and the volume satisfies hunger cues—all with minimal calories."

How to enjoy them: Start meals with a simple salad, add spinach to smoothies (you won't taste it), wrap sandwich fillings in large lettuce leaves instead of bread, or roast kale with a little olive oil for a crunchy snack.

10. Water

Detox water with sliced cucumber in a drinking glass

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It sounds too simple to be true, but researchers at the University of Utah discovered that properly hydrated people burn more calories than those who are even slightly dehydrated. In fact, dehydration can slow metabolism by as much as 3%—and many of us walk around mildly dehydrated without even realizing it.

After 40, our thirst signals often become less reliable, making conscious hydration even more important.

How to enjoy it: Start the day with a full glass of water, keep a refillable bottle with you, add fruit slices or herbs for natural flavor, and eat water-rich foods like cucumber, watermelon, and strawberries.

Putting It All Together: Your After-40 Eating Strategy

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Here's what Dr. M. Regina Castro from Mayo Clinic tells her patients who are struggling with midlife weight changes: "You need to reset your body's metabolic expectations through consistent, gradual changes. Your meals should feature lean proteins alongside fruits and vegetables—this combination supports your changing metabolism."

Cleveland Clinic experts have another crucial tip: when you eat matters too. "Your body processes the exact same food differently depending on the time of day," they explain. "After 40, eating earlier in the day tends to work better for metabolism than late-night meals."

Dr. Christmas cuts right to the chase with her patients: "You can't exercise your way out of a bad diet, and you can't eat your way out of being inactive. After 40, you need both pieces working together."

The Bottom Line

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These 10 foods aren't magical—they work by supporting your body's changing needs after 40. They help maintain muscle mass, reduce inflammation, stabilize blood sugar, and keep your energy levels steady—all crucial factors in maintaining a healthy weight in midlife and beyond.

The best news? They're delicious, accessible, and can easily become part of your everyday eating. No extreme diets or bizarre superfoods required—just real, wholesome nutrition that works with your body, not against it.

It’s important to remember that weight management after 40 is about more than just food. Regular strength training, quality sleep, stress management, and staying hydrated all work together with good nutrition to keep your metabolism running at its best. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Laura Try lauratryuk
Copyright Laura Try/YouTube/Instagram
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 spend hours hunched over desks and slouched on couches, rarely challenging our bodies to move the way they naturally should. Digital coachLaura Try, with over 170,000 YouTube subscribers, invites us to reclaim a fundamental human position that many of us have lost: the deep squat. "Modern-day living and this chair-filled life is causing some of us to move less and with less range of motion," Laura explains. Try this simple test to discover where your mobility stands—you might be surprised at what you learn about your body.

What Is the Deep Squat Test?

The deep squat test challenges you to hold a deep squat position for as long as possible, ideally reaching the full 10 minutes. "The deep squat, otherwise known as the Asian or primal squat, is meant to be a resting position," Laura says. The challenge requires no equipment and can be done anywhere. It's not just about holding the position but assessing how your body responds to this natural human posture.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

The Lost Resting Position

What we now consider an exercise was once a normal resting position. Babies naturally squat with ease, and people of all ages in many cultures around the world use this position daily. It's not about age or special abilities—it's about regular practice. Laura points out, "They do it all the time and perhaps we should too." Being able to get into a deep squat is an indicator of total body mobility.

Why We Struggle With Squatting

Modern living has dramatically reduced our need to get low to the ground. "Once upon a time we'd have crouched down to light a fire, prepare our meals or investigate an edible plant growing on the ground. Now we have most things that we need at a convenient height," Laura notes. Our chair-dependent lifestyle has created what fitness expert Kelly Starrett calls "an imbalance between the environment and organism"—the way we live doesn't match what our bodies are designed to do.

Benefits Beyond Flexibility

The deep squat offers more than just improved mobility. "This concertina effect, even though our body is folded over, it kind of untangles the body by unlocking the ankles, hips and back," Laura explains. Regular practice can help with total body alignment, potentially reducing lower back pain and other issues. The position creates a full-body stretching and strengthening effect that counters the tightness from sedentary living.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Making the Squat Accessible

Not everyone can immediately drop into a perfect deep squat—and that's perfectly okay. "Practicing this doesn't require you to be miserable; it can be enjoyable," Laura reassures. She suggests several modifications: placing something under your heels, using the wall for support, or even sitting on a low block. The goal isn't perfection but spending time in a version of the position that works for your body.

Laura's Personal Journey

Even fitness professionals struggle with this fundamental movement. "Believe me when I say six or seven years ago I could not get into a deep squat let alone stay here," Laura admits. Her ankles were tight, her shins would burn, and her hips and lower back would scream in protest. The position felt completely unnatural to her at first, defying the idea that it could ever be restful. Yet with consistent practice, her body adapted.

The "Use It or Lose It" Principle

Our bodies adapt to the demands we place on them—or don't place on them. "If we don't use our bodies and joints to their full range of motion what happens? They tighten up, use it or lose it," Laura emphasizes. By regularly practicing the deep squat, we signal to our body that this range of motion is important, helping to maintain or restore natural mobility that many people lose over time.

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

Beyond Static Holding

The deep squat isn't just about getting down and staying down. "The thing about doing this is it isn't just about getting down here and staying down here but having the ability to get up from this position too which requires leg strength," Laura explains. This functional movement builds both mobility and strength, supporting everyday movements and potentially reducing injury risk as we age.

Making It Part of Daily Life

You don't need to set aside special time for deep squat practice. "Do a bit of weeding in your garden in this position, do some playtime with your children or grandchildren in this position, watch some TV in this position," Laura suggests. Even short periods throughout the day add up. The key is consistency, not duration—even 10 seconds at a time can help restore this natural movement pattern.

RELATED:20 Superfoods for People Over 50

The Routine That Worked for Laura

Consistent practice yields results, even if progress seems impossible at first. "The routine that really helped me get better at my deep squat over the years is the Ido Portal squat routine," Laura shares. She incorporated a shortened version into her warm-up routine for years, not realizing how much she had improved until suddenly the position felt comfortable. The transformation happened gradually through consistent practice over nine years.

A Test of Mental Resilience

The squat test challenges your mind as much as your body. "I can't say it's particularly comfortable; my hips feel really tight, my lower back is stretched, and my shins are burning a little bit," Laura admits at the nine-minute mark of her demonstration. Yet she persists, showing that mental fortitude is part of the process. The test builds not just physical capacity but also the ability to sit with discomfort.

Start Where You Are

Everyone's squat journey begins at a different place. Laura encourages readers to try the test regardless of their current ability level. "If you're trying this then I'd love to know how you're doing and how it feels," she says, inviting community participation. Whether you can hold the position for 10 seconds or 10 minutes, the key is starting the process of reclaiming this fundamental movement pattern. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Melanie Abeyta harmony aesthetics
Copyright harmony_aesthetics/Instagram
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.

The bad news? There is no such thing as a fountain of youth. The good? There are foods you can eat to improve longevity. “Our skin reflects our overall health, and diet plays a massive role. The combination of the antioxidant effect manifests in improving the cell barrier, increased collagen production, and the enhancement of the natural oils in the skin, reflected in vibrant, youthful, and luminous skin and a reduction of fine lines and wrinkles. When skin is unhealthy, these are much more visible,” explainsMelanie Abeyta, Aesthetic Nurse Practitioner, Longevity Coach, and Owner of Harmony Aesthetics Center. She recommends focusing on an anti-inflammatory-based diet with lots of fresh fruit, water, and probiotics, which can help balance your gut, affecting your skin. “Incorporating these foods into your diet should be easy, and a variety of at least four of these foods, if not more, should be eaten daily,” she says.

Almond Milk

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Almond milk is an excellent source of vitamin E, a known antioxidant. “Antioxidants protect cells from damage caused by free radicals which can often cause irreversible damage to the skin because it contributes to collagen and elastin depletion,” says Abeyta. Collagen and elastin are essential substances that give the skin elasticity and firmness. “The collagen and elastin supply of the skin is depleted after prolonged exposure to free radicals. As you age, your body cannot replenish the depleted supply; this is the primary cause of wrinkles, fine lines, and other skin blemishes. Vitamin E, present in almond milk, protects the skin from the harmful effects of free radicals and this makes the skin healthy and younger-looking.”

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

Avocado

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“Avocado is great because it contains Vitamins C and E and essential fatty acids that decrease inflammation and redness and improve fine lines and wrinkles. It also contains antioxidants that are important to prevent UV damage and help shed dead skin cells on the skin's surface,” she continues.

Blueberries

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Blueberries are high in Vitamins A and C, which have a high antioxidant content to help protect the skin from sun damage. “Vitamin A is a precursor to retinol and has a strong antioxidant and anti-aging effect,” says Abeyta.

Carrots

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Carrots are not only good for your eyes but are also excellent for smooth skin, says Abeyta. “Carotenoids, found in carrots, are your protection from everyday pollutants and will prevent wrinkles. The beta carotene in carrots is a skin-friendly nutrient converted to vitamin A inside the body and can protect your skin from the sun’s harmful rays. It also helps repair skin tissues while protecting the skin from harmful radiation,” she explains.

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

Coconut

Glass with fresh coconut water and coconuts on the table.Shutterstock

“Coconut is not only highly nutritious and rich in fiber, vitamins, and minerals, but it also helps support the natural chemical balance of the skin to help prevent wrinkles and functions as a protective antioxidant,” says Abeyta. “It's also great for hydrating both skin and hair and helps prevent dehydration when taken by mouth, as it contains loads of electrolytes. Coconut also helps control dandruff.”

Cucumber

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Cucumber is a natural anti-inflammatory vegetable that can calm and soothe skin. “Plus, it is loaded with antioxidants and nutrients such as vitamin C and folic acid, which help reduce swelling and puffiness,” she adds. “Vitamin C helps stimulate new cell growth, and folic acid helps fight environmental toxins that can make your skin look tired or age prematurely. When combined, these help your skin look firmer and healthier. Cucumber can also help reduce breakouts as it can help cleanse the skin and tighten pores.”

Green Tea

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Green Tea is high in antioxidants, such as Vitamin C, and has anti-aging benefits that help fight free radicals to protect your skin from environmental stressors that can damage and age it. “It also contains Vitamin A, which is known to help improve the skin’s texture, and Vitamin B, which helps reduce redness. Plus, it has soothing properties and will help brighten the skin,” Abeyta explains.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Nuts

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Nuts such as walnuts and almonds not only help strengthen the skin cell barrier but also the natural oil barrier of the skin, which ultimately helps prevent sun damage. “Because they contain antioxidants, vitamins, and healthy fats, they will help reduce the appearance of fine lines and wrinkles and skin pigmentation while improving the overall appearance of the skin,” she explains.

Olive Oil

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Olive oil contains four major antioxidants, which allow it to work as a cleanser and moisturizer. “Among these antioxidants are Vitamins A and E. Vitamin E has anti-aging benefits because it helps restore skin elasticity, reducing wrinkles,” Abeyta maintains.

Pumpkin

Cut fresh ripe pumpkin on grey backgroundShutterstock

Pumpkin is loaded with beta-carotene, a powerful antioxidant. “This converts to Vitamin A which helps prevent wrinkles and keep your skin youthful and moisturized. This is the perfect food if you are experiencing dry skin. Pumpkin is also loaded with Vitamin C, another antioxidant that protects collagen and boosts our immune systems,” says the expert.

Spinach

Fresh spinach leaves in bowl on rustic wooden table. Top view.Shutterstock

Spinach is high in Vitamin C, which is essential for collagen production, and Vitamin A, which is vital for combatting inflammation and promoting cell turnover, which is essential for anti-aging. “Spinach is also rich in beta-carotene, which allows proper moisture retention in the skin to help fight wrinkles while removing dead skin cells for healthier, brighter skin,” Abeyta maintains.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Sweet Potatoes

Organic Asian sweet potatoes holding by hand​Sweet PotatoesShutterstock

“Sweet potatoes contain 200% of the recommended daily value of Vitamin A, which helps promote the growth of new skin cells and increases the rate at which this happens, leaving you with vibrant skin,” says Abeyta. Also, from one sweet potato, you’ll get three grams of fiber, which keeps your digestive tract healthy. “A functioning digestive tract can help keep breakouts to a minimum.”

Tomatoes

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Tomatoes are rich in vitamins A, B, C, K, alpha and beta-carotene, lutein, and lycopene. “Lycopene is especially beneficial because it’s a carotenoid with a powerful anti-cancer effect. These are all great antioxidants that help the skin maintain healthy collagen and reduce the risk of skin damage,” she claims.

Turmeric

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“Turmeric has brightening and anti-inflammatory properties, which help with melasma and inflamed acne. It will also help soothe and even out the skin, boost collagen production, and help with hyperpigmentation. Because it contains curcumin, a potent antioxidant, it will help neutralize free radicals that damage skin cells and contribute to aging,” Abeyta tells us. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.