She Lost 12 Pounds in 90 Days by Adding This One Thing to Her Walking Routine
Do you want to make the most of your walking routine? Doing one simple thing can make a big difference. Courtney Pappy is a fitness and nutrition expert and accountability coach who helps her clients "take control" of their health and become the best version of themselves. In a new social media post, she reveals how making one change to her walking routine resulted in big benefits for her body and weight loss goals.
Wearing a Weighted Vest Was Game-Changing
Courtney reveals that the addition of a weighted vest she purchased on Amazon made a big difference. "I started wearing this 12-pound weighted vest on my hot mom walks, and these 3 things happened," she wrote across the Instagram video.
It Helped Strengthen Her Core
The first benefit, per Courtney? "Strengthened my core," she writes. "The constant, added resistance forces your muscles, especially those in your core to adapt and grow stronger."
It Helped Burn More Calories
Another benefit? "Burned more Calories," she writes. "Studies have shown that wearing a weight vest that is 10% of your body weight can help you burn up to 8 percent more calories than doing the same activity without a weight vest."
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It Helps Improve Posture
It also offers back benefits, says Courtney. "Improved my posture – Weighted vests can contribute to improved posture indirectly by adding resistance & forcing you to hold in muscles in your core & upper body you normally wouldn't," she writes.
She Also Eats Enough Protein
In another post she revealed a few more things she did to lose 12 pounds in 90 days. The first? "Eating 30 to 40 grams of protein at every meal," she writes. And, in another post, she elaborates more on diet. "Focus on Whole Foods vs processed foods," she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.
Strength Training
Another health habit that helped Courtney achieve her goals? "Do 30 min strength training workouts right at home," she reveals. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:
- Develop strong bones
- Manage your weight
- Enhance your quality of life
- Manage chronic conditions
- Sharpen your thinking skills
Walking Up to 10,000 Steps Per Day
Aside from wearing the weighted vest, she also sets step goals. "Get in 8-10k steps a day which means two 20 minute walks," she writes. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.
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Get Sleep
Rest is also important, per Courtney. "Get 7-8 hrs of sleep every night, go to sleep instead of staying up all night scrolling," she recommends. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z's is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.
Hydrate
Lastly, she stresses the importance of hydration. "Chug water like it's your day job, get in at least 80 ounces a day," she says. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
