Weighted Vest Walking for Weight Loss: 30-Day Challenge Results

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        I Walked With a Weighted Vest for 30 Days for Weight Loss and Here Are 7 Things I Learned
    Here is everything you need to know about “rucking.”
By Leah GrothAug 05, 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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The Science of Self-Care/YouTube
By Leah GrothAug 05, 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:
                       
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        She Walked in a Weighted Vest For 30 Days
    

        She Walked With a 12-Pound Vest for 30 Days and Learned These 10 Things
    
Walking is one of the best workouts for weight loss. If you are already getting your steps in but want to take your walking workout to the next level, consider wearing a weighted vest, says one expert. Robin Laird of Science of Self-Care is a high-performance health coach and founder of the wellness app Health Curious. On her Signs of Self-Care channel, she discusses health science, life philosophy, and self-care experimentation. “I'm actually gonna wear this vest while talking. It will help me get into the mental state,” she says.
Rucking Is Walking with Extra Weights
Shutterstock
“Overall, it's been a very positive experience,” she says in the video. “First, I'd like to answer the question, why would you consider walking with a weighted vest or rucking? Rucking is walking with extra weights. That might also be in a backpack like a rucksack.”
First Benefit of Weighted Walking: It Increases Cardiovascular FitnessShe explains that “there are many benefits” to weighted walking. “Firstly, it increases your cardiovascular fitness. Adding extra weight will increase the workout intensity of your walks, and this can improve heart and lung health and just overall cardiovascular fitness,” she says.
Second Benefit of Weighted Walking: It Will Enhance Muscle Strength and Endurance
Shutterstock
“Weighted walking will also enhance your muscle strength and endurance. The extra weight that you're wearing challenges your muscles, and it improves your core strength and your leg strength,” she says.
Third Benefit of Weighted Walking: It Also Builds Muscle Mass
Shutterstock
“I also feel like my glutes and my calves, just all the muscles of my legs, feel so much stronger and more toned. It's definitely noticeable, so I think it's a really nice way to get more out of the time you do spend walking and build your muscle mass,” she says.
Fourth Benefit of Weighted Walking: It May Improve Your Bone Density
Shutterstock
“It may also improve your bone density,” she says. “Weight-bearing exercises are known to strengthen bones, which can be beneficial in preventing conditions like osteoporosis.”
Fifth Benefit of Weighted Walking: You Will Boost Your Caloric Expenditure
Shutterstock
“You're likely also going to boost your caloric expenditure for the day because you are walking with more weight. You will inevitably be burning more calories. So again, this is something that is really helpful for people who are looking to lose weight,” she says.
Sixth Benefit of Weighted Walking: Your Hunger Will Increase
Shutterstock
“In addition to paying attention to your caloric intake, you can increase your caloric expenditure by adding weights to your walks. I will say I noticed my hunger really increased, and I would sometimes be so ravenous after these walks. So I definitely also was eating more this past month just because I was burning more,” she says.
Seventh Benefit of Weighted Walking: It Can Improve Posture
Shutterstock
“Lastly, weighted walking can also lead to better balance and posture. This is something I'm not sure I fully experienced. The balance is yes, but the posture is a difficult one, and I'll explain why in a second. But I had a little bit of an issue with my vest personally, and that was probably one of the biggest cons to this experience,” she says.
Wearing the Vest Is “Uncomfortable”
Shutterstock/fizkes
She admits that wearing the vest is more “uncomfortable” than she thought it would be. “I have so many thoughts on this, but first, let's run down the month. I started off the month very surprised by how heavy 30 pounds actually is. I don't know why. When I bought this, I thought, ‘Oh, 30 pounds is not that much. I'm strong. I'm tall, I can handle this well, I could handle it, but 30 pounds is a lot.”
She Recommends Starting with a Lighter Weight
Shutterstock
“In retrospect, I probably should have started with 12 or 15 pounds, which is also an option for this vest. That said, once I was used to having this on my body, it was extremely comforting and calming,” she explains.
Weighted Walking Is Similar to Weighted Blankets
Shutterstock
“If you're a fan of weighted blankets, you'll probably be a fan of weighted walking. It has the same grounding and calming sensation. I think it's something that is just innate to many of us. I love being squeezed. I love pressure and weight on me. It just makes me feel safe. It makes me feel secure. So in that sense, I actually really enjoy the feeling of having extra weight on me,” she reveals.
It Also Made Her Walks More Intense
Shutterstock
“Another thing I immediately noticed in the first week was how much more intense my walks were. When I was wearing this vest. I would be huffing and puffing more. I would be sweating more. I would just have more sore legs and be ravenous sometimes,” she says.
There Will Be an Adjustment Period
Shutterstock
She explains that she wore the vest once a day on her walks, “anywhere between 20 minutes and 60 minutes,” she says. It varied quite a bit, but every single day I incorporated this vest into my walking routine. So that was the first week. It was more of an adjustment period and kind of a shock at how much of a difference in intensity this vest made my walks.”
In the Second Week, She Felt Stronger
Shutterstock
“In the second and third weeks, I really started to notice how strong I was becoming. I felt like I could just run upstairs and I would not be out of breath. I could lift six bags of groceries. I remember going to the grocery store with my mother, and she was shocked at how many grocery bags I could carry back to the car, and it was like nothing. I was feeling so strong. It is a good feeling to feel that strong,” she says.
She Also Felt Like She Could “Fly” After Taking It Off
Shutterstock
“Another thing that's notable is in the second and third week, whenever I didn't have the vest on, I felt like I could fly,” she says. “I had so much energy. It's ridiculously easy to walk. Once you are used to wearing a weighted vest when you're not wearing it, it feels like you are just so light on your toes, and that's also a pretty cool feeling. I even started to crave the weight in week three if I would go on a morning walk without the vest. Some days, I decided to do weighted walking in the evening instead of in the morning. I would actually crave that weight during the morning. And it's funny how quickly your body gets used to things, and just like I crave walking because I'm used to walking, I'm now craving weighted walking because I'm used to having that extra weight.”
A Con? It Hurt Her Shoulders
Shutterstock
There were also a few cons to wearing the vest. After wearing it “consistently, I started to notice that my shoulders were not feeling too good because essentially this vest does not distribute the weight evenly,” she says. “It all hangs on your shoulders, and that is my biggest con to this whole experience. This vest is poorly designed. I think most backpacking backpacks have a really solid belt piece where a lot of the weight of your backpack is actually sitting on your torso and your stomach. In the case of this vest, it's hanging on your shoulders, and I think that was ultimately an issue for my posture.”
She Tenses Up Her Shoulders So It Doesn’t Hurt
Shutterstock
“In order to not have it start to hurt my shoulders, I really have to kind of tense up my shoulders and be very conscious of how I'm holding my arms. I actually think this wasn't a good thing, and I think I wouldn't recommend anyone buy this vest for that reason,” she says.
One Hack? She Wears the Vest Like a Weighted Skirt
Shutterstock
“So to remedy this, because I wanted to finish my month, but I also didn't wanna screw up my shoulders. I started wearing the vest like a skirt. I would switch between wearing it as a vest and wearing it as a weighted skirt. And I think it's lucky that it fits me like this just because of my body proportions, but it's definitely not designed as a skirt. But it felt a lot better when the weight was hanging from my midsection,” she says.
You Can Also Do Shorter Walks
Shutterstock
“Because of the issues with the weight distribution in week four, I ended up doing shorter walks, really sticking more to 20 minute walks because I just didn't want to agitate my shoulders at all,” she says. “I think this is really a shame because I love weighted walking. I love having that extra weight on me. However, I just did not like this vest that I purchased.”
You Can Also Use Several Two Pound Rice Bags
Shutterstock
Bottom line? “Weighted walking, I am rating a 10 out of 10,” she says. “If you're looking for a cost-effective way to experiment with this before investing in any weighted materials, I would recommend just buying several two-pound rice bags in bulk. They're usually a few bucks, so this can be quite a cheap way to test this out. Toss it in a backpack and see how you feel. I do think that ultimately, you are going to want to invest in something that's specifically made for weighted walking, and now I'm actually in the market for a weighted belt.”
This Is a Great Way to Create a Healthy Habit
Shutterstock
“One of my greatest takeaways from this experience was how easy it was to incorporate this into my routine. I know I've talked about this before in my channel, but the concept that James Clear writes about in his book, Atomic Habits,” she says. “Because walking is so standard in my routine, it's really easy to optimize and add weights and actually refine that habit further since it already exists.”
RELATED:15 Surprising Fat-Blasting Tricks for Men Over 50
Bottom Line? This Is a Great Way to Upgrade Your Walks
Shutterstock
“I was able to do it every single day from day one, and it was not difficult. So this is a great option for people who lead busy lives and already go on walks. You don't have to change a thing about your routine, and you can majorly amp up the intensity of your daily activity,” she says. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
cardiosustainable weight lossworkout routineslose weight fastwalkingweight loss

        
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        I Walked With a Weighted Vest for 30 Days for Weight Loss and Here Are 7 Things I Learned
    
The Science of Self-Care/YouTube
By Leah GrothAug 05, 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:
                       
Walking is one of the best workouts for weight loss. If you are already getting your steps in but want to take your walking workout to the next level, consider wearing a weighted vest, says one expert. Robin Laird of Science of Self-Care is a high-performance health coach and founder of the wellness app Health Curious. On her Signs of Self-Care channel, she discusses health science, life philosophy, and self-care experimentation. “I'm actually gonna wear this vest while talking. It will help me get into the mental state,” she says.
Rucking Is Walking with Extra Weights
Shutterstock
“Overall, it's been a very positive experience,” she says in the video. “First, I'd like to answer the question, why would you consider walking with a weighted vest or rucking? Rucking is walking with extra weights. That might also be in a backpack like a rucksack.”
First Benefit of Weighted Walking: It Increases Cardiovascular FitnessShe explains that “there are many benefits” to weighted walking. “Firstly, it increases your cardiovascular fitness. Adding extra weight will increase the workout intensity of your walks, and this can improve heart and lung health and just overall cardiovascular fitness,” she says.
Second Benefit of Weighted Walking: It Will Enhance Muscle Strength and Endurance
Shutterstock
“Weighted walking will also enhance your muscle strength and endurance. The extra weight that you're wearing challenges your muscles, and it improves your core strength and your leg strength,” she says.
Third Benefit of Weighted Walking: It Also Builds Muscle Mass
Shutterstock
“I also feel like my glutes and my calves, just all the muscles of my legs, feel so much stronger and more toned. It's definitely noticeable, so I think it's a really nice way to get more out of the time you do spend walking and build your muscle mass,” she says.
Fourth Benefit of Weighted Walking: It May Improve Your Bone Density
Shutterstock
“It may also improve your bone density,” she says. “Weight-bearing exercises are known to strengthen bones, which can be beneficial in preventing conditions like osteoporosis.”
Fifth Benefit of Weighted Walking: You Will Boost Your Caloric Expenditure
Shutterstock
“You're likely also going to boost your caloric expenditure for the day because you are walking with more weight. You will inevitably be burning more calories. So again, this is something that is really helpful for people who are looking to lose weight,” she says.
Sixth Benefit of Weighted Walking: Your Hunger Will Increase
Shutterstock
“In addition to paying attention to your caloric intake, you can increase your caloric expenditure by adding weights to your walks. I will say I noticed my hunger really increased, and I would sometimes be so ravenous after these walks. So I definitely also was eating more this past month just because I was burning more,” she says.
Seventh Benefit of Weighted Walking: It Can Improve Posture
Shutterstock
“Lastly, weighted walking can also lead to better balance and posture. This is something I'm not sure I fully experienced. The balance is yes, but the posture is a difficult one, and I'll explain why in a second. But I had a little bit of an issue with my vest personally, and that was probably one of the biggest cons to this experience,” she says.
Wearing the Vest Is “Uncomfortable”
Shutterstock/fizkes
She admits that wearing the vest is more “uncomfortable” than she thought it would be. “I have so many thoughts on this, but first, let's run down the month. I started off the month very surprised by how heavy 30 pounds actually is. I don't know why. When I bought this, I thought, ‘Oh, 30 pounds is not that much. I'm strong. I'm tall, I can handle this well, I could handle it, but 30 pounds is a lot.”
She Recommends Starting with a Lighter Weight
Shutterstock
“In retrospect, I probably should have started with 12 or 15 pounds, which is also an option for this vest. That said, once I was used to having this on my body, it was extremely comforting and calming,” she explains.
Weighted Walking Is Similar to Weighted Blankets
Shutterstock
“If you're a fan of weighted blankets, you'll probably be a fan of weighted walking. It has the same grounding and calming sensation. I think it's something that is just innate to many of us. I love being squeezed. I love pressure and weight on me. It just makes me feel safe. It makes me feel secure. So in that sense, I actually really enjoy the feeling of having extra weight on me,” she reveals.
It Also Made Her Walks More Intense
Shutterstock
“Another thing I immediately noticed in the first week was how much more intense my walks were. When I was wearing this vest. I would be huffing and puffing more. I would be sweating more. I would just have more sore legs and be ravenous sometimes,” she says.
There Will Be an Adjustment Period
Shutterstock
She explains that she wore the vest once a day on her walks, “anywhere between 20 minutes and 60 minutes,” she says. It varied quite a bit, but every single day I incorporated this vest into my walking routine. So that was the first week. It was more of an adjustment period and kind of a shock at how much of a difference in intensity this vest made my walks.”
In the Second Week, She Felt Stronger
Shutterstock
“In the second and third weeks, I really started to notice how strong I was becoming. I felt like I could just run upstairs and I would not be out of breath. I could lift six bags of groceries. I remember going to the grocery store with my mother, and she was shocked at how many grocery bags I could carry back to the car, and it was like nothing. I was feeling so strong. It is a good feeling to feel that strong,” she says.
She Also Felt Like She Could “Fly” After Taking It Off
Shutterstock
“Another thing that's notable is in the second and third week, whenever I didn't have the vest on, I felt like I could fly,” she says. “I had so much energy. It's ridiculously easy to walk. Once you are used to wearing a weighted vest when you're not wearing it, it feels like you are just so light on your toes, and that's also a pretty cool feeling. I even started to crave the weight in week three if I would go on a morning walk without the vest. Some days, I decided to do weighted walking in the evening instead of in the morning. I would actually crave that weight during the morning. And it's funny how quickly your body gets used to things, and just like I crave walking because I'm used to walking, I'm now craving weighted walking because I'm used to having that extra weight.”
A Con? It Hurt Her Shoulders
Shutterstock
There were also a few cons to wearing the vest. After wearing it “consistently, I started to notice that my shoulders were not feeling too good because essentially this vest does not distribute the weight evenly,” she says. “It all hangs on your shoulders, and that is my biggest con to this whole experience. This vest is poorly designed. I think most backpacking backpacks have a really solid belt piece where a lot of the weight of your backpack is actually sitting on your torso and your stomach. In the case of this vest, it's hanging on your shoulders, and I think that was ultimately an issue for my posture.”
She Tenses Up Her Shoulders So It Doesn’t Hurt
Shutterstock
“In order to not have it start to hurt my shoulders, I really have to kind of tense up my shoulders and be very conscious of how I'm holding my arms. I actually think this wasn't a good thing, and I think I wouldn't recommend anyone buy this vest for that reason,” she says.
One Hack? She Wears the Vest Like a Weighted Skirt
Shutterstock
“So to remedy this, because I wanted to finish my month, but I also didn't wanna screw up my shoulders. I started wearing the vest like a skirt. I would switch between wearing it as a vest and wearing it as a weighted skirt. And I think it's lucky that it fits me like this just because of my body proportions, but it's definitely not designed as a skirt. But it felt a lot better when the weight was hanging from my midsection,” she says.
You Can Also Do Shorter Walks
Shutterstock
“Because of the issues with the weight distribution in week four, I ended up doing shorter walks, really sticking more to 20 minute walks because I just didn't want to agitate my shoulders at all,” she says. “I think this is really a shame because I love weighted walking. I love having that extra weight on me. However, I just did not like this vest that I purchased.”
You Can Also Use Several Two Pound Rice Bags
Shutterstock
Bottom line? “Weighted walking, I am rating a 10 out of 10,” she says. “If you're looking for a cost-effective way to experiment with this before investing in any weighted materials, I would recommend just buying several two-pound rice bags in bulk. They're usually a few bucks, so this can be quite a cheap way to test this out. Toss it in a backpack and see how you feel. I do think that ultimately, you are going to want to invest in something that's specifically made for weighted walking, and now I'm actually in the market for a weighted belt.”
This Is a Great Way to Create a Healthy Habit
Shutterstock
“One of my greatest takeaways from this experience was how easy it was to incorporate this into my routine. I know I've talked about this before in my channel, but the concept that James Clear writes about in his book, Atomic Habits,” she says. “Because walking is so standard in my routine, it's really easy to optimize and add weights and actually refine that habit further since it already exists.”
RELATED:15 Surprising Fat-Blasting Tricks for Men Over 50
Bottom Line? This Is a Great Way to Upgrade Your Walks
Shutterstock
“I was able to do it every single day from day one, and it was not difficult. So this is a great option for people who lead busy lives and already go on walks. You don't have to change a thing about your routine, and you can majorly amp up the intensity of your daily activity,” she says. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

        
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        I Wore a 25-Pound Vest for a Year and These 7 Things Happened
    
Copyright 5050 Gal/YouTube
By Leah GrothOct 21, 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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Do you want to up the ante with your daily walks? You should try a weighted vest, one influencer recommends. Liz, the creator of 5050 Gal channel and advocate of the Starch Solution, makes it no secret that walking is her exercise method of choice for weight loss. In a recent viral video she discusses weighted vests and how they help her achieve her goals faster.
She Is a Big Advocate of Weighted Vests“A lot of you see me on the walks now, and you are interested in learning more about a weighted vest and how it can support you and really enhance your activity. So let's sit down and chat,” she says at the start of the clip.
It “Changed the Game” of Her Walking
See on Instagram
Wearing a weighted vest “literally changed the game from my walking and also how I carry myself from like a weight on my shoulders,” she says in the clip. “I feel like my muscles are more defined in general because of my weighted vest. I don't think that would've just naturally happened by walking without a weighted vest.”
It Helps You Burn More Calories and Improves Bone Density
See on Instagram
“Research is now showing that when you wear a weighted vest, you are able to burn more calories, but it also helps your bone density. It's almost making you stronger. And so my philosophy around a weighted vest is if you are already going to be walking for a period of time or you're going to be doing stuff around the house, whatever the case may be, wear a weighted vest to enhance your activity, your fat burn,” she says.
It Also Helps Posture
See on Instagram
“I also believe it helps your posture because you have weight on your shoulders, so you're aligning your shoulders to your ears. And I just feel like that is really important, especially as a woman, to have bone density, to be healthy, and to have proper posture. So there's, there's so many benefits,” she says.
She Started with 11 Pounds
See on Instagram
She explains that she started with an 11-pound vest because “11 more pounds is actually a lot of extra weight to be carrying,” she notes. She ended up upgrading because she wanted a different style and was ready for more weight.
She Went Up to 20-25
See on Instagram
“I went up to about 20 pounds, and I got a different weighted vest that was like full armor, and I love it because it fits really, really tight,” she says. She also notes that you can add extra weight to it, so hers is actually 25 pounds.
RELATED: I’m 70 but Look 40 Thanks to These 7 At-Home Exercises
Start Lower and Move Your Way Up
See on Instagram
“You have to start at a lower weight if you're not used to it because you will get back from a walk and want to take it off right away because it's really heavy. You want to start conditioning yourself at a lower weight and then be able to increase up to a higher weight when you feel comfortable.”
You Will Sweat More and Burn More Calories
See on Instagram
“You will sweat more, meaning you're gonna be burning more calories. And so you have to keep that in mind when you're looking to see which kind of weighted vest you want because the one that I originally had had more breathing capacity, whereas the one I have now doesn't. So when I take it off, I'm drenched with sweat,” she says.
She Walks with It and Sometimes Wears It While Doing Chores
See on Instagram
She explains that she wears it in the morning for her 3-mile walk. By the time she gets home, she is ready to take it off. “I sometimes do my chores with it on in the morning,” she adds.
RELATED: I Lost 90 Pounds in 3 Years Without Giving Up My Favorite Foods
Here Is Everything You Should Consider Before Buying One
See on Instagram
“If you are thinking about getting a weighted vest, consider the style you want, the weight that you want, and how you're going to incorporate it into your daily lifestyle,” she suggests. “Also, start thinking about how it could benefit you. It benefits me for a lot of reasons for weight loss, reminding me of how much I used to weigh. It also helps me with my posture. It's making me stronger, especially around my upper neck and shoulder area.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Fitness & Workouts
        She Walked 30 Days With a Weighted Vest and Learned 5 Critical Mistakes
    
chalenejohnson/Instagram
By Christopher RobackDec 19, 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.
When health and fitness expertChalene Johnson discovered she had early-stage bone density issues at 47, she turned to weighted vest walking for a solution. But what started as a bone health experiment turned into a journey of unexpected discoveries. After 30 days of testing different approaches, she identified crucial mistakes that could make or break your weighted vest walking routine. Her insights, combined with scientific research, reveal exactly what you need to know before starting this increasingly popular fitness trend.
Mistake 1: Starting Too Heavy"My first mistake was buying a 30-pound vest because I thought I had a strong core," Chalene admits in her post. "I almost threw my shoulder out, trying to get it on." She learned that weight selection depends more on core strength and comfort than body size. "I think it depends less on your weight and your height and more upon your strength, your core strength, and what's comfortable for you," she says. Most people should start with an 8-pound vest, while those with weaker cores might begin with 5 pounds.
Mistake 2: Rushing Into Long Walks
See on Instagram
"The first week that I started wearing it, I noticed that it felt super heavy," Chalene recalls. "I wanted to get it off me as quickly as possible." Instead of immediately taking long walks, she discovered a better approach: "I just wore it around the house and kept checking if 30 minutes had passed." This gradual introduction proved crucial for success.
RELATED:Mom Loses 35 Pounds in 6 Months Using 5 Natural Methods to Lower Cortisol
Mistake 3: Choosing the Wrong Vest Style
See on Instagram
"The way that it fits makes a really big difference," Chalene emphasizes. She tried multiple styles before finding the right one. "There are vests that go around your shoulders and buckle across your chest and others where the weighted part is in the middle of your chest." She warns against chest-weighted designs: "I don't find those very comfortable. I think a man made that vest." The key is finding a style that allows proper posture and comfortable movement.
RELATED:She Broke Up with These 5 Bad Habits at 46 and Lost 10 Pounds in 2 Months
Mistake 4: Inconsistent Progression
See on Instagram
"By week three, I realized, hey, maybe I just wear this around the house and just try to extend it by maybe 10 minutes each time I wear it," Chalene explains. She found success by wearing it three to four times weekly during everyday activities: "brushing my teeth, maybe doing research, standing up at my working desk." This consistent, gradual approach helped her body adapt properly.
Mistake 5: Ignoring Your Body's Signals
See on Instagram
"When my husband and I take a leisurely walk after dinner, we both put on our weighted vests, and we walk slower, which is more enjoyable," Chalene shares. She learned to adjust her expectations and listen to her body. Instead of forcing long walks immediately, she found success in shorter, more frequent sessions. "I feel like the vest pulls my shoulders back, so it improves my posture," she notes, highlighting the importance of paying attention to how your body responds.
The Science Behind the Benefits
See on Instagram
Research strongly supports the benefits of weighted vest walking. Studies published in Osteoporosis International show it can significantly improve bone density, particularly in the hips and spine. The Medicine & Science in Sports & Exercise journal found that adding a vest increases calorie burn by 10-15% while maintaining a comfortable walking pace.
Finding Your Sweet Spot
See on Instagram
Studies suggest wearing a vest that's 10-20% of your body weight can significantly increase exercise intensity without requiring faster movement. However, as Chalene's experience shows, starting lighter is crucial. The Journal of Strength and Conditioning Research reports significant improvements in lower body strength after just 12 weeks of consistent practice.
RELATED:10 Signs You’re Burning Fat, Not Muscle
Making It a Sustainable Habit
See on Instagram
By the end of 30 days, Chalene's perspective completely changed. "It started to feel like a hug," she says. The key to success is gradual progression and consistency. By avoiding these five critical mistakes, you can make weighted vest walking a comfortable, sustainable part of your fitness routine while maximizing its bone-strengthening and calorie-burning benefits.
As Chalene discovered, the goal isn't to challenge yourself to the point of discomfort. Instead, focus on consistent, comfortable progress that allows you to maintain this beneficial practice long-term. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
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        Copyright nikkigets_fit/Instagram
    
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Christopher Roback
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Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 

Most of us struggle to find time for exercise or believe we need intense workouts to see results. As a certified nutrition coach who lost over 70 pounds, Nikki Madoch(@NikkiGetsFit) was skeptical about walking's impact on weight loss. "I didn't want to put in the effort to go walk because I just didn't think it was even worth it," she admits. But after committing to daily walks for 30 days, she discovered five game-changing strategies that accelerated her weight loss journey. In just one month of implementing these tricks, she noticed significant changes in her body composition and lost weight as part of her overall program.

            
                The Morning Movement Trick
            
            
        "I like to do little walks in the morning. It helps me to just start my day," Nikki reveals in her post. She discovered that splitting her morning walks into two sessions – first walking the dogs, then taking a solo walk - helped her accumulate 2,000-3,000 steps before breakfast. "After I walk the dogs each, I will go on a solo walk by myself," she explains, noting how this simple habit set her up for success each day.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

            
                The After-Dinner Fat-Burning Secret
            
            
        
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A post shared by Nikki (@nikkigets_fit)
The most surprising discovery was how evening walks affected her body. "If I just like sit there after eating all that food, it just kind of like sits in my stomach," Nikki shares. She found that walking after dinner not only aided digestion but also reduced bloating significantly. "I've noticed this past month I have not felt nearly as bloated as I usually do," she reports, attributing this change directly to her post-dinner walks.

            
                How to Make Evening Walks a Habit
            
            
        
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A post shared by Nikki (@nikkigets_fit)
Making the after-dinner walk consistent wasn't always easy. "Today's the first day that it's felt like it's a little bit of a chore to hit 10k," Nikki admits. "I finished dinner and I really didn't want to go out but I wanted to stick to this and stay consistent." Her solution was to focus on the immediate benefits: "It always felt good when I was done and I was always happy that I went and did it."

            
                The Workout Enhancement Method
            
            
        
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Rather than replacing her gym sessions, Nikki discovered that walking enhanced her workout results. "Going walking throughout the day, whether it's right when I get home from the gym or like right after dinner, it helps my muscles and my joints," she explains. This combination of regular walks and gym workouts led to better muscle definition: "I've noticed my legs getting smaller, but still muscular. They're just seeming to look more toned."
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Maximizing Gym Results
            
            
        
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A post shared by Nikki (@nikkigets_fit)
Nikki found that walking complemented her gym routine perfectly. "I did look, obviously from the start of my workout is the first thing I did today going to the gym. So I had zero steps and when I was done, I had 900 steps just from walking around and walking in and out and stuff," she shares. This showed her that every movement counts towards the daily goal.

            
                The Stealth Steps Strategy
            
            
        
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A post shared by Nikki (@nikkigets_fit)
On busy days, Nikki found creative ways to accumulate steps. "I actually just put my phone in my apron while I was walking around and that helped me to get another 1,000 steps," she shares. She maximized everyday activities by parking further from stores and pacing during daily tasks. "I did go to the store after the gym, which helped me get some steps. I actually parked further and that helped," she notes about making movement a natural part of her routine.

            
                Dealing with Weather Challenges
            
            
        
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Bad weather didn't stop her progress. "Today is the first day that it is so cold that I just don't even want to walk outside," Nikki admits. Her solution? "I'm just using my walking pad... I like to do sometimes is kind of just take breaks and do it in intervals. So I'll walk for 30 minutes, sit for 30 minutes, walk for 30 minutes, and then that'll be 6,000 steps that I get."

            
                The Sustainable Sweet Spot
            
            
        
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The biggest revelation was about the optimal step count. "I think that honestly 8,000 steps would be just as beneficial," Nikki reflects. She discovered that aiming for a flexible range of 8,000-12,000 steps was more sustainable than strictly targeting 10,000. "I feel like you can kind of be flexible with it throughout the week... as long as you're just incorporating the movement consistently, it really does make a big difference," she explains.

            
                Planning for Success
            
            
        
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A post shared by Nikki (@nikkigets_fit)
Success required some strategic thinking. "Today's the first day that I actually have to plan out my steps ahead of time," Nikki shares about a busy day. "I'm probably not going to be able to get my steps after dinner. So right now I'm walking the dogs. I went to the gym this morning and I do have to go to the grocery store so I'm going to park further and try to get some extra steps there." This kind of planning helped her stay consistent even on challenging days.

            
                The Visible Results
            
            
        
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A post shared by Nikki (@nikkigets_fit)
After 30 days, the changes were undeniable. "I've noticed the most difference on my body in this past month. And I think it's because of the walking," Nikki shares. Beyond the physical changes, she experienced improved digestion, reduced bloating, and better muscle recovery. "I've been back in weight loss mode and I've lost 12 pounds, but I've noticed the most difference on my body in this past month," she reveals about combining walking with her overall weight loss strategy.
RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

            
                The Mental Transformation
            
            
        
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A post shared by Nikki (@nikkigets_fit)
The benefits went beyond physical changes. "It got to the point after like a week or two where I was like, I can't imagine not doing this. It feels like I've always done these walks," Nikki shares. The daily walks became a form of self-care and stress relief, making the habit even more valuable for overall wellness.

            
                Making It Work Long-Term
            
            
        
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A post shared by Nikki (@nikkigets_fit)
"Through this experience I've realized how beneficial walking actually is and how much it can actually change," Nikki concludes. The key to success isn't perfection but consistency. She plans to continue with a flexible approach to daily steps, focusing on making walking a sustainable part of her lifestyle while still challenging herself to move more throughout the day. "I've enjoyed hitting that target every day. It feels accomplishing every night when I finish it," she adds, emphasizing the satisfaction of building a healthy habit that delivers real results. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Fitness & Workouts
        This Fitness Coach Walked 60 Minutes Every Day for a Month: The Results Shocked Him
    
Copyright Paul Revelia/YouTube/Shutterstock
By Alek KorabOct 14, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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   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
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We all know we should move more, but finding time for exercise can be challenging. What if a simple daily walk could make a significant difference? Paul Revelia, a renowned fitness coach specializing in physique transformation, decided to put this theory to the test. With years of experience and a science-based approach, Revelia has helped countless clients achieve their fitness goals. Now, he turned the spotlight on himself to demonstrate the power of consistent, low-intensity exercise.
The 30-Day Walking ChallengeRevelia embarked on a 30-day challenge to walk for one hour every day. "I wanted to show you guys that walking every day for one hour is going to change my physique," he explained in his post. Starting at 230 pounds, Revelia aimed to target stubborn lower back and belly fat without making any other significant changes to his routine. "This is me, six foot 3, 47 years old, 225 pounds. What I'm hoping to do is lose some of this, right? This is the lower back fat, some of the lower belly fat," Revelia shared at the start of his journey.
The Science Behind Walking for Weight Loss
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Exercise physiologistKatie Lawton, MEd, from Cleveland Clinic, supports the idea that walking can indeed help with weight loss. "A dedicated walking program can help improve your overall health and fitness while moving you toward a healthier number on the scale," Lawton explains. Walking is an accessible form of exercise that can easily be incorporated into daily routines, making it an excellent choice for those looking to lose weight.
How Much Walking is Enough?
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While Revelia chose to walk for an hour each day, the amount of walking needed to lose weight can vary. Lawton suggests focusing on minutes rather than steps, stating, "Not all steps are created equal." She recommends at least 150 minutes of moderate aerobic activity per week for heart health, but for weight loss, the goal increases to 200-300 minutes per week. This aligns well with Revelia's approach of 60 minutes daily, totaling 420 minutes per week.
Maintaining Normal Routines
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Throughout the challenge, Revelia maintained his usual habits. "I'm not changing my workouts," he stated, emphasizing that the only addition was the daily walk. He continued his regular weight training routine, typically five days a week, focusing on exercises like chest, shoulders, and triceps. "The big difference with this body change is that I'm just adding walking. That's it. I'm not changing my diet, I'm not tracking my calories," Revelia clarified.
RELATED: I'm a Nutritionist and Here are 5 Reasons Why I Prescribe 30-Minute Walks for Weight Loss
The Importance of Diet
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Revelia didn't make drastic changes to his diet during the challenge. "I'm not tracking my calories," he said. However, he did mention making mindful choices, such as opting for protein-rich meals at Chipotle when eating out. He explained, "When I go out to eat, I make decisions that I think are going to be helpful towards my goal."
This approach aligns with Lawton's advice. She emphasizes that while walking can contribute to weight loss, it's most effective when combined with a healthy diet. "You can't out-exercise a bad diet," Lawton points out. This underscores the importance of Revelia's mindful eating habits during his challenge.
Early Morning Cardio
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To fit the walks into his busy schedule, Revelia often started early. "I've been getting up a little earlier... starting my cardio sessions at five, getting done by six," he shared. He used a treadmill, setting it at an incline to increase the intensity. "When you go from not doing much to 60 minutes on an incline treadmill, you're going to be amazed at how hard that is," Revelia admitted.
The Walking Routine
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This dedication aligns with Lawton's advice on starting a walking program. She emphasizes the importance of making it part of your routine: "You need to make it part of your routine. This is about adjusting your lifestyle for your health." Lawton also encourages persistence, stating, "If you miss a day or two, that's fine. Just get back on that horse. Walking to manage your weight or improve your health isn't a one-day thing. It's a long-term commitment."
RELATED: I Lost 30 Pounds in 6 Months Just by Walking: Here's How
Progress and Challenges
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As the days progressed, Revelia noticed subtle changes. "Slightly, slightly. Not a whole lot of adjustment on the scale," he reported at the six-day mark. The challenge wasn't always easy, especially with travel and adapting to the new routine. "Those cardio sessions were tough at the beginning," Revelia admitted. He emphasized the importance of consistency: "Motion creates change."
Surprising Results
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By day 17, Revelia had lost 8.8 pounds without tracking calories or making other significant changes. "Down started at 229.6. Today, I was 220.9. So 8.7 pounds, 8.8 pounds, something like that. So not bad for 18 days, not tracking calories, still having alcohol, but being a little bit more specific each day," he reported. At the end of the 30 days, the results were even more impressive. "I incorrectly said I expected my weight to be 225. When we started it was 230, which I'll show you here when I stepped on the scale, woke up on the scale today, 218," Revelia revealed.
Have Realistic Expectations
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These results align with Lawton's expectations for a dedicated walking program. However, she advises having realistic expectations, noting that while walking can improve overall fitness, "it's not going to give you six-pack ab muscles and a shredded physique."
RELATED: I'm a Personal Trainer and These 5 Moves Banished My Clients' Bat Wings in Weeks
Visual Changes and Body Composition
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The physical changes were noticeable, particularly in Revelia's problem areas. "I think I'm a little bit tighter in the core. I had a little bit of extra sauce right here," he noted, pointing to his midsection. He also observed changes in his back, an area where he tends to lose fat first. "For me, this area really tends to lean out first and as I lose the next bit of weight because I'm going to take part in our transformation challenge, try to lose another 10 to 12 pounds, and this is going to start to clear up a little bit for me," Revelia explained.
Beyond Weight Loss: Other Benefits of Walking
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While Revelia's challenge focused primarily on physical changes, it's worth noting the broader benefits of regular walking. As Lawton explains, "The more you're moving, the more you benefit." Regular walking can improve cardiovascular health, reduce the risk of chronic diseases, boost mood and energy levels, and enhance overall well-being. These additional benefits make walking an excellent form of exercise, even for those not specifically aiming for weight loss.
RELATED: I Help Women Over 35 Lose Weight: 9 Eating Errors You Must Stop Today
Key Takeaways
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Revelia's experiment demonstrated that consistent, low-intensity exercise can lead to significant changes, even without strict dieting. "This is literally the difference between our starting video and here... somewhere in that 10 to 12 pounds of fat loss," he summarized. The challenge showed that simple lifestyle changes, like adding a daily walk, can have powerful effects on body composition and overall fitness.
Revelia emphasized, "I don't believe I lost any muscle. So how is it possible to lose that much weight just by moving more? I'm pretty sedentary throughout the day." His experience underscores the potential of incorporating daily walks into one's routine for noticeable physical changes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Nutrition & Diet
        This MD Lost 140 Pounds by Microdosing GLP-1
    

        I'm a Doctor Who Lost 140 Pounds Using Ozempic—Here Are 5 Crucial First Steps
    

        Copyright Dr. Kevin Joseph/Youtube/Shutterstock
    
By Christopher RobackApr 08, 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.
Many of us feel trapped in a cycle of failed diets and constant food cravings. Dr. Kevin Joseph knows that struggle all too well. A dedicated internal medicine physician from upstate New York and a frustrated binge eater since college, Dr. Joseph found himself weighing in at 345 pounds in February 2023. Through a comprehensive approach that combined treating underlying health conditions, microdosing GLP-1 agonists, and implementing targeted lifestyle changes, he lost an incredible 140 pounds in just 10 months. "My goal with sharing my story is to spread that passion and educate as many people as possible to be able to take control of their own health and advocate for themselves when it comes to their medical treatment plans," says Dr. Joseph. Discover how his medical expertise and personal journey can help transform your relationship with food and weight management for good.

            
                Treat Your Underlying Conditions First
            
            
        ​Improving Sleep Apnea OutcomesShutterstockBefore you can successfully lose weight, you need to address what's holding you back. For Dr. Joseph, severe sleep apnea was derailing his weight loss efforts. "I would stop breathing 81 times every hour—more than once every minute," Dr. Joseph recalls. This condition left him exhausted, with morning headaches and extreme daytime fatigue. Without treating his sleep apnea with a CPAP machine first, Dr. Joseph realized any attempt at weight loss would be nearly impossible due to constant exhaustion and poor decision-making. Your underlying health conditions might be different, but addressing them first creates the foundation for successful weight loss.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

            
                Confronting Your Food Addiction
            
            
        ​Managing Binge Eating TendenciesShutterstockYou can't outrun food issues without facing them head-on. Dr. Joseph had struggled with binge eating disorder since college, using food as his primary coping mechanism for stress. "It was how I would handle stress... the only solace I could really find was food," Dr. Joseph explains. His binge eating had developed into a deeply ingrained habit over many years, particularly during his competitive pre-medicine studies. Recognizing and accepting this disorder was crucial to his recovery journey. If food has become your emotional crutch, acknowledging this pattern is your first step toward breaking free from it.

            
                The Power of Intermittent Fasting
            
            
        ShutterstockSetting clear boundaries around when you eat can help regain control. Dr. Joseph implemented intermittent fasting with a specific eating window from 12 PM to 8 PM. "I think intermittent fasting helped me get control over my eating habits and I was able to set strict boundaries," Dr. Joseph shares. This approach helped him establish mental discipline and regain some control over his binge eating tendencies. Creating your own eating schedule can provide structure and reduce the constant internal dialogue about when and what to eat next.

            
                Microdosing Tirzepatide - The Game Changer
            
            
        ​You Want It to Be Effective Without Side EffectsShutterstockYour relationship with food can fundamentally change with the right medical support. After losing about 25 pounds through diet and exercise alone in the first few months, Dr. Joseph began microdosing tirzepatide (a GLP-1/GIP dual agonist) through a compounding pharmacy. "I started at one milligram weekly and I had great benefits. The biggest one was the food noise was almost gone," Dr. Joseph reveals. Instead of starting with the recommended 2.5mg weekly dose, he began with just 1mg weekly, which provided significant benefits without unnecessary side effects. His approach demonstrates how lower doses can still deliver remarkable results while minimizing potential downsides.
RELATED:20 Possible Ozempic Side Effects

            
                Understanding "Food Noise"
            
            
        ShutterstockYou might not realize how much mental energy food thoughts consume until they quiet down. Dr. Joseph describes food noise as "this nagging constant thought about food... every second of every day I was thinking about what I was gonna eat for lunch, what is it gonna be for dinner, if I didn't like dinner what would I eat after." For those struggling with food addiction or binge eating, this constant internal dialogue can be exhausting and overwhelming. When GLP-1 agonists reduce these intrusive thoughts, many people experience mental freedom they haven't felt in years.

            
                Fine-Tuning Your Medication Protocol
            
            
        ShutterstockYour body's response to medication will evolve over time. Dr. Joseph started with 1mg of tirzepatide every seven days for eight weeks. When he noticed the food noise returning and weight loss stalling, he adjusted to 1mg every five days. "When it comes to these medications, you can either increase the dose or you can increase the frequency," Dr. Joseph explains. This personalized approach to medication management highlights the importance of paying attention to your body's signals and making adjustments accordingly.

            
                Defining Microdosing GLP-1 Agonists
            
            
        ​1. Build a Strong Provider RelationshipShutterstockYou don't need maximum doses to get maximum benefits. According to Dr. Joseph, microdosing means "dosing at a level that is considered sub-therapeutic in clinical trials." For tirzepatide specifically, the minimum therapeutic dose in studies was 5mg, making his 1mg dose and even the standard starting dose of 2.5mg technically forms of microdosing. "I consider 2.5 milligrams in that range," Dr. Joseph confirms. This approach can help minimize side effects while still providing significant benefits for appetite regulation, metabolic health, and weight loss.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

            
                Incorporating Peptide Therapy
            
            
        ​Why Your Body Changes After 40 (And What to Do About It)ShutterstockYour weight loss journey can benefit from complementary treatments. As Dr. Joseph continued researching, he incorporated additional peptides into his regimen. "The ones that I advocate for and that I was taking were tesamorelin, ipamorelin, and BPC," Dr. Joseph shares. He credits tesamorelin especially for helping reduce abdominal fat: "After taking two cycles of tesamorelin, I do believe my abdomen or like my midsection is the leanest it's ever been." These peptides were used in 10-week cycles, with 10 weeks on followed by 10 weeks off.

            
                The Crucial Role of Resistance Training
            
            
        ​Lift Weights for 20 MinutesShutterstockYour muscles are metabolic powerhouses that need regular stimulation. Dr. Joseph added resistance training five days a week to his routine, though he started with just two to three sessions weekly. "Resistance training not only adds muscle mass but it also helps the central nervous system and it helps that mind-muscle connection," Dr. Joseph explains. Beyond weight loss, building muscle mass increases your resting metabolic rate and provides protection against injuries and frailty as you age.

            
                Transforming Your Metabolism
            
            
        What's Better: High-Protein or Low-Carb Diet for Weight Loss?ShutterstockYour metabolic health extends far beyond just weight loss. Dr. Joseph noted signs of insulin resistance despite not having diabetes, including dark velvety patches on his skin (acanthosis nigricans). "Microdosing the tirzepatide just really improved my metabolism. It really got everything going and it made my body just function properly," Dr. Joseph shares. The metabolic benefits of GLP-1 agonists include improved insulin sensitivity, reduced inflammation, and better overall cellular function—benefits that persist even after reaching your weight loss goals.
RELATED:20 Things to Avoid While on Ozempic

            
                Maintaining Your Progress
            
            
        Shutterstock
Your success depends on finding a sustainable long-term approach. Dr. Joseph continues to microdose tirzepatide at 1mg every five days for "my metabolic health just for the anti-inflammatory effects," even after reaching his weight loss goals. He no longer uses growth hormone-related peptides due to potential concerns about elevated IGF-1 levels, showing how treatment plans should evolve based on emerging research and individual needs. Developing your own maintenance strategy is essential for keeping weight off long-term.

            
                Becoming Your Own Health Advocate
            
            
        Shutterstock
Your health journey requires both medical guidance and personal responsibility. Throughout his transformation, Dr. Joseph combined his medical knowledge with a willingness to research new treatment options. "I want to provide as much knowledge regarding peptides, protocols, side effects... you name it," he says about his mission to help others. His experience demonstrates the power of being an active participant in your health care, working with medical professionals while also educating yourself about innovative approaches to health optimization. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        7 Worst Breakfasts That Worsen Arthritis Pain
    

        Shutterstock
    
By Leah SuzanneApr 08, 2025
Leah Suzanne
Freelance Writer/Editor
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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.
Breakfast may or may not be the most important meal of the day. For those who suffer from arthritis, it may be a game-changing meal. Fact: Certain foods trigger inflammation. If you want to get your day started on a pain-free note, there are a lot of breakfast foods you should avoid. Dr. Laurie Binder cAL, RNCNP, LCCE, Santa Monica Acupuncture and Wellness, is giving Body Network readers the lowdown on foods you should avoid in the morning to minimize arthritis pain. Here are the 7 worst breakfast foods that may be making your arthritis pain worse. 

            
                1. Sugary Cereals
            
            
        ​Refined SugarsShutterstockWhy it’s bad: “Loaded with refined sugar and simple carbs, which can trigger inflammation and blood sugar spikes,” says Binder.
Natural alternative: Steel-cut oats topped with fresh berries and a drizzle of honey or cinnamon for sweetness.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                2. Pastries & Doughnuts
            
            
        ​Commercial Baked Goods: The Thyroid DisruptorShutterstockWhy it’s bad: “High in refined flour, sugar, and unhealthy fats, all of which are known to worsen inflammatory symptoms,” explains Binder.
Natural alternative: Whole grain toast with almond butter and banana slices for healthy fats and anti-inflammatory nutrients.

            
                3. Processed Breakfast Meats (Bacon, Sausage)
            
            
        ShutterstockWhy it’s bad: “These meats are high in saturated fats and advanced glycation end-products (AGEs), both of which contribute to joint inflammation,” she says.
Natural alternative: Grilled turkey breast or low salt ham with anti-inflammatory herbs like turmeric or rosemary.

            
                4. White Bread or Bagels
            
            
        ​She Eats 2300 Calories Per DayShutterstockWhy it’s bad: “Refined grains can lead to spikes in blood sugar and inflammation,” Binder states.
Natural alternative: Sprouted grain or sourdough bread, which are lower in glycemic load and easier on the gut.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                5. Flavored Yogurts
            
            
        ShutterstockWhy it’s bad: “Many are packed with added sugars and artificial additives that may trigger inflammatory responses,” Binder reveals.
Natural alternative: Plain Greek yogurt with a handful of walnuts and anti-inflammatory fruits like blueberries or cherries

            
                6. Fried Breakfast Items (e.g., hash browns, fried eggs)
            
            
        ShutterstockWhy it’s bad: “Fried foods often contain trans fats or omega-6 oils, which can increase joint inflammation,” says Binder.
Natural alternative: Baked sweet potatoes or avocado (sourdough) toast with poached eggs, both rich in antioxidants and healthy fats.
RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

            
                7. Fruit Juices
            
            
        ShutterstockWhy it’s bad: “While they may seem healthy, most commercial juices are high in sugar and low in fiber, which can exacerbate inflammation,” Binder concludes. Natural alternative: Whole fruits or a green smoothie with kale, ginger, and pineapple (which contains bromelain, a natural anti-inflammatory enzyme). Worst case scenario you can dilute commercial fruit juice with water. And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.
Nutrition & Diet
        She Dropped 18 Lbs in 5 Months With Walking
    

        Copyright KayleenBabel/YouTube/Shutterstock
    
By Christopher RobackApr 08, 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.
Most of us know the frustrating cycle of losing a few pounds only to gain them back. Kayleen Babel was stuck in exactly this pattern until she made some key changes that helped her lose 18 pounds in just five months. As a dancer, certified personal trainer (NASM), and nutrition coach (PN1-NC), Kayleen's approach combines expert knowledge with practical experience. Her journey wasn't about extreme diets or punishing workouts, but sustainable habits that created lasting results. Here's how she did it—and how you might do it too.

            
                1. Change Your Mental Story
            
            
        Before making any physical changes, Kayleen had to address her mindset. "I stopped telling myself the story that I couldn't do it or that I would never lose the weight," she explains in her post. These subconscious barriers were sabotaging her efforts whenever tough decisions arose. "If you have that story in your mind, then you're gonna let the excuses start creeping up and it's gonna be really easy to just give up," Kayleen says. By consciously challenging these limiting beliefs, she created the mental foundation for success.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                2. Address Emotional Eating
            
            
        
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A post shared by Kayleen (@dance.with.kayleen)
For years, Kayleen used food to manage her emotions without realizing it. "I would use food to kind of just numb my emotions and not have to feel anything, or I would use food when I was bored or when I didn't want to be productive," she admits. Inspired by the book "Breaking Free From Emotional Eating," she learned to recognize when she wasn't actually hungry. Instead of reaching for food, Kayleen developed healthier coping mechanisms—therapy, mindful walks, and journaling—to process her feelings directly.

            
                3. Create Better Eating Habits
            
            
        
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A post shared by Kayleen (@dance.with.kayleen)
Small changes in mealtime behavior made a significant difference. "Always eat sitting down at the table, on a plate, preferably using utensils," Kayleen recommends. This simple shift eliminated mindless kitchen grazing and created more awareness around food choices. "If you force yourself to sit down and take that thing and put it on a plate, you're either gonna look at it and be like, 'Wait, am I sure that I really want to eat this right now?' or you're gonna sit and really enjoy it," she explains. Kayleen also eliminated distractions during meals, which naturally reduced her portions without feeling deprived.

            
                4. Track Calories Smartly
            
            
        
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A post shared by Kayleen (@dance.with.kayleen)
The foundation of Kayleen's physical transformation was creating a calorie deficit. "You need to be in a calorie deficit in order to lose weight," she states. "You could do this by eating fewer calories or by moving your body more and expending your energy more, or you can do a combination of both, which is what I did." Using an app called Carbon, Kayleen set a sustainable goal of losing a pound per week. The app adjusted her calorie targets based on weekly check-ins, creating a personalized path to her goal weight.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                5. Focus on Protein and Plants
            
            
        
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A post shared by Kayleen (@dance.with.kayleen)
Rather than following a rigid diet, Kayleen built her meals around two key components. "I was focusing at every meal on plants and protein," she says. Vegetables provided essential nutrients while allowing her to eat satisfying portions without excess calories. Protein helped maintain muscle mass and kept hunger at bay. A typical day included egg whites with vegetables for breakfast, a protein-packed lunch bowl with plenty of greens, and a similar template for dinner. Despite the structure, Kayleen kept things interesting by experimenting with different recipes and flavors.

            
                6. Navigate Social Situations
            
            
        
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Social pressure often derails weight loss efforts, but Kayleen found a balanced approach. "I did not want to just become a hermit who was at home eating at home all the time," she says. "I still wanted to see my friends, still wanted to participate in social things." Her solution was maintaining discipline with food choices while out and suggesting healthier activities when possible. "I did try and convince a lot of my friends to do healthier things with me such as go on a walk at the park or go take a workout class," Kayleen explains. When necessary, she temporarily scaled back time with friends who weren't supportive of her goals.

            
                7. Increase Daily Steps Dramatically
            
            
        
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Walking became a cornerstone of Kayleen's weight loss strategy. While a new dog provided motivation for daily mile-long walks, the game-changer was adding a walking pad under her desk. "I work a nine-to-five job at my desk, I'm a remote worker," she explains. "This really helped me increase my activity because I could walk probably two hours and not even really notice that I'm walking." This simple change boosted her daily steps from barely 10,000 to an impressive 20,000. Kayleen maintained her strength training routine throughout to preserve muscle and eventually added running as her audition date approached.
RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

            
                8. Change Your Media Diet
            
            
        
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What we consume mentally affects our physical choices. "Your diet is more than just the food you consume," Kayleen points out. "Your diet includes the things you're consuming through social media, with your eyeballs, on advertisements, on TV, or the people that you're talking to." During her weight loss journey, she became more selective about her media consumption, muting food accounts that triggered cravings and following content that aligned with her health goals. This environmental awareness created additional support for her daily choices.

            
                9. Embrace a Temporary Challenge
            
            
        
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Perhaps most importantly, Kayleen maintained perspective throughout the process. "I kept reminding myself that this is not going to last forever and that I have a long life ahead of me where I won't always be in a calorie deficit," she says. This mindset helped her make difficult choices in the moment, knowing temporary discipline would lead to lasting results. "You really never regret the healthy choices, but you do regret the bad ones that in the moment feel so good," Kayleen reflects. While acknowledging the need for discipline, she emphasizes balance rather than deprivation as the key to sustainable weight loss. 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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