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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.

Scientist Found Walking Burns Double the Fat of Running When You Follow These 3 Rules

Follow these tips and lose weight.

Leah Groth
By Leah GrothNov 06, 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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Michaela_Dr_Miche_PhD8
Copyright Miche, PhD/YouTube
Leah Groth
By Leah GrothNov 06, 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:
Fitness & Workouts

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

Concept of friendship, physical wellbeing and health. High five, success and fitness friends with goals, motivation and winning mindset in celebration of targets.Shutterstock

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

Gray pencil, calculator and opened account bookShutterstock

“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

Two people in sports outfits have an active HIIT workout in the forest. Woman and a man giving each other a high five after a outdoor workoutShutterstock

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

Girl in sportswear doing exercisesShutterstock

“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.

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Fitness & Workouts

Scientist Found Walking Burns Double the Fat of Running When You Follow These 3 Rules

Michaela_Dr_Miche_PhD8
Copyright Miche, PhD/YouTube
Leah Groth
By Leah GrothNov 06, 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:
✓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 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

Concept of friendship, physical wellbeing and health. High five, success and fitness friends with goals, motivation and winning mindset in celebration of targets.Shutterstock

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

Gray pencil, calculator and opened account bookShutterstock

“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

Two people in sports outfits have an active HIIT workout in the forest. Woman and a man giving each other a high five after a outdoor workoutShutterstock

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

Girl in sportswear doing exercisesShutterstock

“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.

Fitness & Workouts

3 Best Times to Walk to Burn More Fat

Steve Garrett Dynamic Running Fitness
Copyright Dynamic Running Fitness/Instagram
Christopher Roback
By Christopher RobackFeb 07, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

We all know walking is good for us, but timing can make all the difference when it comes to fat loss. Steve Garrett from Dynamic Running Fitness, a seasoned running coach, reveals that certain times of day can significantly boost your walking workout's fat-burning potential. Drawing from his extensive experience in fitness training, he shares the science behind why these specific walking times can help maximize your results.

Early Morning Walk Before Breakfast

While getting out of bed for an early morning walk might not sound appealing, Steve explains why it's worth the effort: "When you're asleep, you're in what's called a naturally fasted state." During this time, your body has already processed your last meal and is primed for fat burning. The key is keeping it gentle – Steve recommends a 10-30 minute easy walk before breakfast.

Why Morning Walks Work Better Than Post-Breakfast

"If you get out of bed and then have breakfast," Steve warns, "what's actually going to happen then is you're going to up your blood sugar and that's going to release insulin which is going to effectively block any fat burning." By walking before breakfast, you maintain your body's natural fat-burning state. "If you keep the walk nice and gentle, nice and relaxed, it's going to rely mainly on fat stores," he emphasizes.

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

Hourly Walks During Your Workday

For office workers, Steve identifies a crucial opportunity for fat burning through movement breaks. "As we sit for extended periods of time, the body is going to start switching off," he explains. His solution? A five-minute walk every hour. While it might seem minimal, these short walks add up significantly over the day.

The Office Chair Problem

"When you're in a nice, comfortable office chair," Steve points out, "your skeleton, your muscles are all saying, well, I don't need to be supporting my frame anymore. I'll let the chair do it." This leads to muscle disengagement and poor posture. "It's very difficult to walk with bad posture," he notes, "but it's very easy to sit with bad posture."

Making the Most of Lunchtime Walks

Steve recommends extending your midday movement: "If you can get out for a 15, 20 or even 30 minute walk after you've had something to eat, all the better, because that's going to help not only increase the step count and more noticeable calorie burn, but also it's going to help get the insulin back under control."

Post-Dinner Evening Walk

The final crucial walking time comes after your evening meal. "For most people, your evening meal is the biggest meal of the day," Steve points out. "It may be the most calorie laden meal of the day if you've been a little bit indulgent." This timing is particularly effective because your blood sugar will be elevated from your largest meal.

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

The Evening Walk-Sleep Connection

An evening walk helps prepare your body for optimal fat burning during sleep. "Going out for a good 30 minutes, if you can get an hour's walk in, then you're going to really help control, bring that blood sugar down, keep that insulin under control and get the body back closer into its fasted state for when you go to bed, which is when the fat burn is going to happen."

Digestive Benefits of Evening Walk

"After a big meal, I'm sure we've all from time to time felt that little bit full, that little bit bloated," Steve acknowledges. "As you walk, the movement, the motion of the body is just helping things... keeping everything regular. Your digestion is going to improve."

Stress Management and Mental Well-being

Evening walks serve another crucial purpose. "Walking outside in fresh air has been proven to help bring stress levels down," Steve shares. "That's going to improve your mental well-being. You may have had a stressful day at work." This stress reduction is crucial since stress can trigger cortisol release, which may interfere with fat loss.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Setting Up for Better Sleep

"A good night's sleep," Steve emphasizes, "is one of the best ways to burn fat, a body in a nice, relaxed state, low stress, good quality sleep. It's going to really aid any kind of fat loss." By timing your evening walk properly, "you're going to set yourself up for a good night's sleep."

Getting Started With Timed Walks

Start by incorporating just one of these walking times into your daily routine. Choose whatever feels most manageable – whether that's morning walks, brief hourly walks, or evening strolls. The key is consistency rather than perfection. As Steve suggests, consider using an app to track your progress and maintain motivation.

Don’t forget that walking intensity matters too. For optimal fat burning, keep your walks at a comfortable pace where you can easily hold a conversation. As Steve emphasizes, maintaining a gentle, relaxed pace, especially during morning walks, helps ensure your body primarily uses fat for fuel. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

11 Walking Tricks This Coach Uses to Burn More Fat

Thomas DeLauer
Thomas DeLauer/YouTube
Christopher Roback
By Christopher RobackDec 25, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Finding time for effective exercise can feel overwhelming. But according to nutrition coachThomas DeLauer, the simplest form of movement – walking – could be your key to fat loss. With over 3.68 million YouTube subscribers and years of experience coaching professional athletes, DeLauer reveals how small changes in your walking routine can lead to significant fat loss results. Here's what science says about optimizing your daily walks.

The Science Behind Walking and Fat Loss

Walking at 50-60% of your maximum oxygen consumption (VO2 max) triggers beta oxidation, where your body preferentially burns fat, explains DeLauer. "At lower intensities, like walking, our bodies preferentially use fats unless there's something standing in the way," he states. A study in the Journal of Exercise, Nutrition and Biochemistry demonstrated that walking three days per week for 12 weeks significantly reduced BMI, subcutaneous fat, and visceral fat in obese subjects.

Why Walking on an Empty Stomach Works

Research from the International Journal of Obesity revealed compelling evidence about meal timing and fat oxidation. "What they found is that when breakfast was consumed, the level of carb oxidation was very high prior to exercise, during exercise, and after the walk," DeLauer says in his post. In contrast, "The group that didn't have breakfast had higher levels of circulating non-esterified fatty acids prior to exercise, meaning they were already utilizing fats before they even started exercising."

RELATED:She Completely Transformed Her Body in 1 Year by Doing These 6 Things

Understanding Your Body's Fat-Burning Process

DeLauer uses a practical analogy: "Think of it like a sink with a garbage disposal. Your body has to burn through all that stuff in the sink before it can start burning the water and have the water flow through the drain." This explains why timing matters for fat loss. "You're going to have to burn through all of that before you ever get to a point where you're burning fat."

The Right Time to Walk After Meals

While immediate post-meal walks help with blood sugar control, they're not optimal for fat burning. "Going for a walk right after breakfast is tremendous for what is called glycemic control," DeLauer explains. "That means it's going to suck up the glucose from that breakfast and it's going to prevent the glucose from spiking."

The Perfect Window for Fat Loss

"If you wait for that food to break down a little bit and then go for a walk, when the food is already digested... you're going to liberate more of those fats," DeLauer advises. Wait 2-3 hours after meals when possible. "You're going to have lower levels of insulin, and you're going to be able to, therefore, oxidize more fat because insulin isn't preventing lipolysis."

Making Walking Work for Your Schedule

While fasted morning walks are ideal, they're not realistic for everyone. "Not everyone can just get up in the morning and go for a fasted walk," DeLauer acknowledges. The key is finding the sweet spot between meals when your body is primed for fat oxidation.

RELATED:She Lost 21 Pounds by Doing These 3 Simple Things

Protect Your Muscle While Losing Fat

Walking offers a unique advantage for preserving muscle mass. "We know that walking is really good. It's low impact. We know that it spares muscle because it's not high energy and it's very low demand," DeLauer points out.

The Heart Health Bonus

Walking delivers powerful cardiovascular benefits alongside fat loss. Research shows that 30 minutes of walking five days a week can reduce coronary heart disease risk by 19%. Studies indicate it helps lower blood pressure, reduce stroke risk, and improve overall cardiovascular health.

Better Blood Sugar Control

Regular walking creates meaningful metabolic improvements beyond fat loss. Meta-analyses show significant decreases in glycated hemoglobin (A1c) and improvements in insulin sensitivity, supporting better blood sugar control and enhanced fat burning.

RELATED:10 Rules Help Petite Women Drop 15 Pounds in 90 Days

Mental Clarity Benefits

Strategic walking reduces stress and depression scores while promoting relaxation. This mental health boost complements the physical benefits, making it easier to stick to your fat loss goals.

Creating Sustainable Results

"Timing your walks when you are the most hungry or in between your meals" creates optimal conditions for fat burning, DeLauer says. Combined with walking's low-impact nature, this approach helps you maintain consistency - the key to long-term success. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

I’m a Fat Loss Coach and This Is the Cardio Trick I Used to Lose 20 Pounds in 3 Months Without Running

Mahtab Ekay fitbymahtab
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothSep 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

Do you want to lose weight fast without running? Mahtab Ekay is a fat loss coach and social media influencer who lost 20 pounds in 3 months. In a recent Instagram post, she revealed her hack for losing weight fast, which doesn’t involve pounding the pavement. “The cardio trick I used to lose 20 pounds in 3 months without running,” she writes across the Instagram Reel.

You Need to Be in a Calorie Deficit

“I know you want to hear about some secret workout routine. But the truth is, there’s NO special cardio that will ‘cause’ weight loss,” she writes in the post. “If you’re serious about losing weight, start with the one thing that’s key to success: being in a calorie deficit.”

In Fact, 80 Percent of Weight Loss Comes From Nutrition, She Says

Mahtab maintains that diet is the leading factor in weight loss success. “80% of weight loss comes from nutrition. The best thing you can do for the other 20%, in addition to strength training, is walking,” she explains.

Walking Burns 100 Calories in 30 Minutes

“Walking can burn approximately 100 calories in 30 minutes at a moderate pace. By walking consistently, these calories add up over time, contributing to your overall calorie deficit,” she points out. “And that’s exactly what helped me lose 20 pounds in less than three months.”

She recommends keeping track of your steps. “First, check your average daily steps in your phone’s health app. This is your starting point,” she says.

Increase Your Weekly Steps

Then, progress toward a step goal. “Gradually increase your average weekly steps. If you’re currently taking 5,000 steps daily, aim to add 1,000 steps in the next week,” she says.

And, continue. “Keep increasing by 1,000 steps each week until you consistently hit 8,000-12,000 steps per day,” she recommends.

RELATED:10 Foods That I Will Never Eat Again After Losing 120 Pounds

How to Increase Your Daily Steps

She also offers “some easy, quick ways to increase your daily steps.”

  • Take the Stairs: Skip the elevator or escalator for an easy way to add more steps.
  • Park Further Away: Choose a parking spot farther from your destination to get extra steps in.
  • Walk During Breaks: Use your breaks to take short walks and boost your step count.
  • Walk and Talk: Pace around while talking on the phone to stay active.
  • Use the Restroom on Another Floor: Opt for a restroom on a different floor for added steps.
  • Set a Step Goal Reminder: Use a fitness tracker or app to remind you to move.
  • Walk During TV Time: Walk in place or do laps during your favorite shows.
  • Take a Post-Meal Walk: Walk around the neighborhood after meals to aid digestion and add steps.
  • Use a Standing Desk: Stand and move more frequently throughout the day.

Other Benefits of Cardio

“Cardio has many benefits for heart health, overall fitness, and mental well-being. If you enjoy it or are doing it for those reasons, go for it! You just don’t need it to lose your first 10-20lbs,” she concludes.

There Are Lots of Benefits to Walking

Going for a daily walk can be a game changer for your overall health. 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.

RELATED:Perfect Your Posture in 100 Seconds With This Simple “Titanic” Exercise

Science Has Found a Link Between 10,000 Steps a Day and Weight Loss

Research supports walking for weight loss. According to a 2018 study published in the journal Obesity walking 10,000 steps a day results in 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. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

8 Fat Burning Methods Better Than Exercise, According to Weight Loss Expert

Abram Anderson
Abram Anderson/Instagram
Leah Groth
By Leah GrothDec 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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.

Do you want to burn fat without counting calories or spending hours at the gym? Abram Anderson is a weight loss coach who regularly shares tips on how to burn fat fast. In a few new video post, he reveals simple hacks for burning fat that take very little effort. “Do you want to lose weight faster than what you're currently doing? But you do not want to count calories, you do not want to take supplements, and you don't want to have to use willpower?” he says, going on to reveal them.

Focus on Speeding Up Your Metabolism

To burn fat fast, you need to rev up your fat-burning system. “One of the tips that I give,” he says in the post, “is to try to speed up your metabolism. There's a few different ways to speed up your metabolism extremely easily.”

RELATED: 5 High-Protein Breakfasts Hollywood Trainer Magnus Lygdback Swears By

Do 30 Seconds of an Activity Right Before You Eat

The first suggestion he has? “You can do 30 seconds of an activity right before you eat. You'll be able to increase your insulin sensitivity right before you eat. You'll be able to eat the same number of calories and store less as fat that way, plus you have a higher metabolism,” he says.

Or, Add Spices to Your Food

“Or you can try to eat spicier food,” he says. “If you were just to add spices to your food, you can literally eat the same number of calories once again and actually burn more of them without having them stored as body fat,” he claims.

Two Tablespoons of Fermented Food Per Meal Helps Melt Body Fat

In another video, he reveals something you should add to every meal to melt body fat. “According to scientific research, two tablespoons of a fermented food with meals” is all you need “if you want to improve your microbiome and melt body fat drastically,” he says.

RELATED: Weight Loss Coach Lost 40 Pounds and Kept It Off for 14 Years With These 5 Changes

Kimchi Is the Best One to Eat

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“It's not just any fermented food. According to our data, it seems that kimchi seems to far outweigh the benefits for weight loss and microbiome health compared to anything else,” he continues. “So the yogurt just doesn't cut it. But if you could have kimchi in your diet, it can do absolute wonders.”

Disruption of Blood Sugar Leads to Overeating

“If you want to learn how to stop overeating so you can melt body fat easier, this is the advice that we give to our clients inside of our health and life coaching program. And it's helped them melt 20, 50, a hundred plus pounds of body fat without counting calories,” he continues. “This advice might work for you, too. By far, the biggest thing that is leading to overeating is a disruption in your blood sugar levels.”

Here Is the Secret to Prevent Binge Eating

Healthy,Food.,Selection,Of,Good,Carbohydrate,Sources,,High,Fiber,RichShutterstock

“What happens is you eat something that's high in carbohydrates and easy to digest, and you get a blood sugar spike. When you have a blood sugar spike, even if you're staying in normal ranges, your body will release insulin, which will cause a blood sugar spike down. That spike down causes you to feel uncontrollably hungry, where you feel like you can eat everything in sight,” he says. “The solution to this is to add in complex carbohydrates, water, and a food from nature inside of that meal, and that's how you prevent binge eating.”

And, Walking Is the Most Effective Workout for Losing Body Fat

“Walking has proven to be the most effective exercise for losing body fat, at least for my clients,” adding that “it doesn't actually require a whole lot of effort in order to see phenomenal results with it.” However, when you walk matters. “If you choose when you do your walk, you can actually maximize your results. So if you were to actually walk first thing in the morning or walk immediately after a workout for whatever reason, that seems to increase the amount of body fat you lose. And my theory is twofold,” he says.

Walking in the Morning Can Help Curb Cortisol Levels When They Are the Highest

“One, when you walk in the morning, you get sunshine, and your cortisol levels are the highest. You can actually curb that and better metabolize stress hormones because cortisol has been shown to be both anabolic to fat and catabolic muscle. So you can curb that if you walk in the morning,” he says.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Walking Post Workout Can Utilize the Afterburn Effect

Young,Woman,Wearing,Sportswear,Is,Walking,On,A,Treadmill,AtShutterstock

The other best time to walk? “Two, if you were to walk after a workout, you actually utilize something called the afterburn effect,” he says. This is “where you burn additional calories even after your workout, and it's like extending it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

3 Tips to Boost Your Ozempic Results

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Christopher Roback
By Christopher RobackMar 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Struggling to reach your weight loss goals despite your best efforts? You're not alone. Millions of Americans face this challenge daily, even with the newest medical options available. Dr. Jennifer McCann, board-certified in both OB/GYN and Obesity Medicine, has been helping women optimize their health for over 12 years. "I specialize in complete women's care that incorporates total wellness, including considerations in gynecology, hormonal status and weight optimization," says Dr. McCann. Read on to discover how to maximize your results with today's most talked-about weight loss treatments.

Understanding Weight Loss Injections

Before diving into strategies for success, it's important to understand what these medications actually do. "These injections include medicines like semaglutide, otherwise known as Ozempic, and tirzepatide (Mounjaro)," Dr. McCann explains in her video. While semaglutide has FDA approval for weight loss in certain individuals, Mounjaro is currently approved only for type 2 diabetes—though many patients experience significant weight reduction with both.

According to Dr. McCann, these medications work through several mechanisms: "They inhibit glucagon release which reduces hunger, decrease glucose production from the liver, delay gastric emptying, and reduce appetite." These combined effects lead to what can be substantial weight loss, particularly beneficial for people with limited mobility who struggle with exercise-based approaches.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Who Should Consider These Treatments?

Closeup hand pulling toilet paper roll in holder for wipe, woman sitting on toilet she taking and tearing white tissue on wall to towel clean in bathroom, Healthcare conceptShutterstock

"These medicines are not for everybody," cautions Dr. McCann. There are important contraindications to consider, including "a personal or family history of thyroid cancer or other endocrine problems or cancers." She emphasizes the importance of discussing your complete medical history with your physician before starting treatment.

Side effects can also occur. "They can cause nausea, vomiting, diarrhea, and abdominal cramps," notes Dr. McCann. While these symptoms typically subside after a few weeks of treatment, she acknowledges they can sometimes persist longer.

Making the Most of Your Treatment

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.​You Want It to Be Effective Without Side EffectsShutterstock

Dr. McCann views these medications as a starting point rather than a complete solution. "What I like to tell my patients is to use these medicines to really start your lifestyle change," she says. The initial weight loss provides momentum, but maintaining results requires building healthy habits during treatment.

With that foundation in mind, here are Dr. McCann's top three tips for maximizing your results while on weight loss injections:

Tip 1: Eliminate All Sodas and Sugary Drinks

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.​2. Sugary DrinksShutterstock

The single most important dietary change? "Stop all sodas," Dr. McCann states emphatically. This includes not just carbonated soft drinks but all sugary beverages like slushes and sweetened coffee drinks.

The impact is staggering: "Drinking one can of soda can make you gain 15 pounds over one year," Dr. McCann explains. "It's virtually impossible to lose weight and keep it off if you drink soda, especially more than one can daily."

This doesn't mean giving up caffeine altogether. Dr. McCann suggests alternatives: "Coffee is a great alternative, especially either black coffee or mixed with a little bit of stevia. A sugar-free skinny latte is also a great option."

RELATED:20 Possible Ozempic Side Effects

Tip 2: Prioritize Protein with Every Meal

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition diet​Teriyaki Salmon & RiceShutterstock

When appetite suppression kicks in, making your limited calories count becomes crucial. "Make sure that when you feel like eating, you get your protein, specifically lean protein," advises Dr. McCann.

There's science behind this recommendation. "Protein is what builds your muscle, and your muscle is what burns calories," she explains. "If you don't take in enough protein, you will lose muscle and won't be able to burn as many calories."

The metabolic benefits are significant: "Protein increases your metabolism by increasing your muscle, and that lets you burn more calories," says Dr. McCann. This creates a virtuous cycle that enhances the medication's effectiveness.

Tip 3: Incorporate Consistent Exercise

Stairs climbing running woman doing run up steps on staircase

Shutterstock

Exercise remains essential, even with powerful medications. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," Dr. McCann emphasizes. She adds that it "actually is a natural remedy for anxiety because it releases cortisol."

For beginners, Dr. McCann recommends starting small: "If you're just starting out, 20 minutes four times a week through high intensity training, something like HIIT classes, will be just fine." As fitness improves, both duration and intensity can gradually increase.

Those with physical limitations shouldn't despair. "Exercise is still important, but you may need to talk to a personal trainer to see what exercises you specifically can do to help maintain your muscles," suggests Dr. McCann.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

The Long-Term Perspective

Overweight,Woman,Eating,Healthy,Meal,In,Kitchen6 Metabolism Mistakes Making Women Over 40 Gain WeightShutterstock

These medications offer a valuable opportunity to reset your relationship with food and activity. "Make sure to use this weight loss boost to start your healthy living," Dr. McCann advises, "so that you can lose even more weight and be able to keep it off after you stop the injections."The habits you develop during treatment will determine your long-term success. By eliminating sugary drinks, prioritizing protein, and incorporating regular exercise now, you're building the foundation for sustainable results that last well beyond your final injection. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

She Lost Over 20 Lbs with 7 Weight Lifting Tips

Mahtab Ekay fitbymahtab
​Step Two: Increase Protein Intake
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothMar 02, 2025
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:
✓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 strength training to lose weight? If so, there are a few tweaks you can make to your routine to accelerate the weight loss process. Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps others do the same. In a new post she shares a few of her hacks. “If you are lifting weights and your goal is to lose fat and build muscle at the same time, here are my 7 best tips to make it happen,” she writes.

Sets: Quality > Quantity

“If you have 3 sets planned for an exercise, those should be 3 working sets. This means they should be close to failure—where you can barely complete the last rep. The real growth happens in the 2-3 reps after you feel like you’re done,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Reps: Go Heavy

When it comes to reps, go heavy. “The myth that high reps with lower weight are better for fat loss needs to go. Instead, aim for 8-12 reps with heavier weights. This rep range is ideal for hypertrophy (muscle growth) while also building strength,” she claims.

Cardio: Time it Right

How you time your cardio makes a difference. “If you want to incorporate cardio, do it after your lifting session or on rest days. Doing cardio before lifting can sap your strength and take away from your ability to give 100% in your strength training,” she says.

Rest Time: Don’t Rush It

Don’t rush your rest time. “You don’t need to keep your heart rate up during your entire workout. In fact, the opposite is true! Take 1.5-2 minutes to fully recover and lift heavier during your working sets. Quality over speed!” she says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Nutrition: Eat Near Maintenance

As for nutrition, eat near maintenance. “To build muscle and lose fat, I recommend eating close to maintenance calories or a slight deficit—not more than a 500-calorie deficit per day. Don’t go into a crazy deficit—it’ll make it harder to maintain your strength and muscle while losing fat,” she says.

Progressive Overload

“Even if you’re in a slight deficit, you should still aim to get stronger. Try to progressively overload your lifts by adding weight or increasing reps over time. Some lifts like the bench press might be harder to progress, but there are ways around it!” she says.

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

Start with Compound Movements

Finally, start with compound movements. “Always begin your workout with compound lifts (squats, deadlifts, bench presses) because they recruit more muscle groups, and since your energy is highest at the start, you can lift heavier and perform better,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

She Lost 50 Lbs Walking Just 15 Minutes Every Day

Nicole Collet thecollets
Woman Lost 7 Pounds in 3 Weeks Eating This Protein Dessert Every Night
Copyright thecollets/Instagram
Christopher Roback
By Christopher RobackMar 02, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Starting an exercise routine when you're significantly overweight can feel impossible. For Nicole Collet, a weight loss coach who lost an impressive 130 pounds and kept it off for nine years, the answer wasn't complicated—it was walking for just 15 minutes every day. "When I was morbidly obese, there wasn't much I could do in the form of exercise because of my weight, but I could walk," Nicole explains. Her journey proves that sustainable weight loss doesn't require counting every step or spending hours exercising—just consistent, manageable action that anyone can follow.

Forget Counting Steps, Focus on Time Instead

Nicole's initial mistake was obsessing over step counts rather than creating a sustainable habit. "I set a goal to walk 10,000 steps every single day, but I'm an all or nothing person. So I set it in stone," Nicole shares in her post. At 275 pounds with painful plantar fasciitis, this ambitious target quickly became overwhelming.

The solution was simple yet effective. "I decided to start with 15 minutes because it wasn't too low, but it wasn't too high," she says. This approach allowed her to go at her own pace, taking breaks when needed, while still maintaining consistency. By focusing on completing 15 minutes daily—regardless of distance covered—Nicole created a sustainable habit she could actually stick with.

RELATED:Here's How Long Your Incline Walking Workout Should Be To Shrink Belly Fat

Invest in Proper Footwear for Success

One critical lesson Nicole learned was the importance of proper shoes. "I had a flip-flop thing. And I thought it would be a great idea with plantar fasciitis at 275 pounds to try walking in flip-flops," Nicole recalls with amusement. This uncomfortable experience left her feet so sore she didn't want to walk again.

"Wearing really good supportive shoes and investing in good quality ones like New Balance or whatever feels good on your foot is really important," Nicole emphasizes. Good footwear helped alleviate her foot pain and allowed her to gradually increase her walking time as she progressed.

Don't Fall Into the "Too Much Too Soon" Trap

Going overboard with exercise intensity was another pitfall Nicole and her husband Kyle experienced. "When we first started, we tried to do way too much, way too intense, go way too far from the house, go longer than the 15 minutes, and we would end up just exhausted and sore," Nicole explains.

Even years into their fitness journey, they sometimes make this mistake. Nicole shares, "In the last summer, Kyle and I were doing a mini cut. We just were like, hey, we're in a calorie deficit. It'd be a great idea to go for a two-hour walk in the forest." The result was extreme hunger and exhaustion that derailed their progress. Finding a moderate, sustainable pace prevents this self-sabotaging cycle.

Find Your Sweet Spot: Not Too Little, Not Too Much

The opposite problem—doing too little—can be just as detrimental. "Whenever we would go overboard, because Kyle and I are all or nothing, black-or-white thinking kind of people, we'd pull way back and then we would go from like an hour to five minutes," Nicole admits.

This all-or-nothing approach extended to their eating habits too. "We'd be like well I think we both need a large pizza each... or the opposite and we'd be like okay we ate too much yesterday so now let's only eat like egg whites and tuna," she says. Finding a sustainable middle ground—not too intense, not too easy—proved key to their long-term success.

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

Combine 15 Minutes of Walking With Portion Control

Nicole's 50-pound weight loss in three months didn't come from walking alone. "I paired my walking of 15 minutes every day with portion control," she explains. This combination created the calorie deficit necessary for significant weight loss.

The dietary component is essential, according to Nicole. "It's very important that you are eating in a calorie deficit and adding some walking or exercise that you like to do as a cherry on top because the diet comes first." This balanced approach addresses both sides of the weight loss equation.

Build Consistency Before Increasing Time

Nicole's 15-minute walks gradually became easier as she lost weight. "By the end of the three months, I had lost the 50 pounds. I also had increased my stamina and I was lighter," Nicole shares. Eventually, she could walk the full 15 minutes without stopping and her plantar fasciitis improved.

Through consistent effort, Nicole and Kyle gradually built their endurance. "We went from 15 minutes to now doing 60 minutes. It took a long time, but we slowly built and that's because it's sustainable," she says. This slow-and-steady approach has helped them maintain their weight loss for nine years.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Why 15 Minutes of Walking Works Better Than Other Exercises

After trying numerous exercise options, Nicole and Kyle found walking most effective for long-term weight management. "After everything we've tried, we have found walking to be the best for burning fat, helping us lose weight," Nicole explains.

The simplicity and accessibility of walking makes it ideal for sustainable weight loss. "Walking at a leisurely pace consistently not only helped us lose 130 pounds each but it's helped us keep the weight off for over nine years," Nicole says. This low-impact exercise allows for consistent daily activity without burnout or injury.

Make Your 15-Minute Walks Enjoyable, Not Punishing

Nicole emphasizes the importance of enjoying your weight loss journey. "Making weight loss fun, not making it a punishment, is one of those things that I realized," she shares. Choosing activities and foods you enjoy increases the likelihood of sticking with them.

As Nicole puts it, "Consistency over perfection, slow and steady wins the race. Pick something you can do for exercise and pick things you like to eat so that you can do it for life." This mindset shift transforms weight loss from a temporary diet into a sustainable lifestyle.

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

The Mindset For Long-Term Success

Beyond physical changes, Nicole reminds us of the mental and emotional components of weight loss. "Remember friends that weight loss isn't just about the number on the scale. It's also about here and here—heart and mindset," Nicole encourages.Success comes from building sustainable habits that fit your life and preferences. "Fight through it. You can do it. Don't give up," Nicole advises. By focusing on consistency rather than perfection, anyone can achieve lasting weight loss results—starting with just 15 minutes of walking every day. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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