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
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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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 
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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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Fitness & Workouts
        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. 
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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
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 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 is a health and wellness writer and exclusive contributor to Body Network.
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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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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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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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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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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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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
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Alek Korab is Founding Editor of Body Network
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   FACT CHECKED BY
   Christopher Roback
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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
        4 Red Flags You're Eating Too Many Carbs, According to a Doctor
    

        Copyright Dr. Mindy Pelz/YouTube
    
By Christopher RobackApr 29, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 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.
That afternoon slump, stubborn weight, and nagging food cravings might all have one surprising culprit: carbohydrates. Dr. Mindy Pelz, bestselling author of "Fast Like a Girl" and expert in women's health, has identified key warning signs that your body is getting too many carbs. With her YouTube channel garnering over 75 million views and her podcast featuring health-conscious celebrities, Dr. Pelz brings practical wisdom about nutrition that cuts through the confusion. Discover these four telltale signs your carb intake might be causing problems and learn simple adjustments you can make starting today.

            
                Understanding the Carb Effect
            
            
        Before addressing warning signs, it's essential to understand how carbs affect your body differently than other nutrients. "There are three macronutrients - carbohydrates, protein, and fat," Dr. Pelz explains in her recent post. Each creates a distinct blood sugar response. Carbs trigger dramatic spikes followed by crashes, while protein offers a gentler rise and fall. Fat actually "puts the brakes on blood sugar," according to Dr. Pelz, helping maintain stable levels throughout the day. This rollercoaster effect from carb-heavy meals explains many common health complaints.

            
                Your Energy Crashes After Meals
            
            
        ​DehydrationShutterstockThe first red flag is post-meal fatigue. "You should be energized after a meal. You shouldn't be sleepy after a meal," Dr. Pelz emphasizes. That drowsiness after holiday feasts isn't from turkey's tryptophan as commonly believed - it's from the carb crash. Dr. Pelz notes that "a 2020 study found that blood sugar spikes cause fatigue and trouble concentrating." When you experience that mid-afternoon energy slump after lunch, it's likely your meal contained too many carbohydrates, triggering both tiredness and mental fog.

            
                You Can't Control Your Cravings
            
            
        What Happens to Your Body When You Stop Eating SnacksShutterstockConstant hunger and specific cravings for sweets or caffeine signal excessive carb consumption. "When blood sugar comes down very quickly because you had just like this pure carb meal, your body's so smart that it's going to be like, 'Hey, I need you to eat more carbs again,'" Dr. Pelz explains. This creates a vicious cycle of craving, eating, crashing, and craving again. Dr. Pelz references a revealing 2011 study that "divided people into two groups... a low carb, high fat group, and a high carb, low fat group" and found the low-carb participants experienced "a significant decrease in food cravings, especially for sugar."

            
                Your Weight Loss Has Stalled
            
            
        ​Not Being Obsessed with Fast ResultsShutterstockIf you're struggling to shed pounds despite your efforts, your carb intake might be the culprit. "If you're struggling to lose weight, low carb is really an awesome plan," says Dr. Pelz, drawing from her clinical experience. She clarifies that "low carb doesn't mean low protein" - increasing protein while reducing carbs helps control hunger and supports weight management. Dr. Pelz cites compelling evidence: "A 2004 study found that six months on a low carb diet led to twice as much weight loss than a high carb diet." This explains why some "diet" foods actually sabotage weight loss efforts when they're high in carbohydrates.

            
                Your Skin Is Breaking Out
            
            
        ​Skin ProblemsShutterstockYour complexion might be revealing carb overload. "Eating a lot of carbs can start to create an inflammatory response in your skin," Dr. Pelz warns. This connection is especially strong with sugar, white rice, and refined bread. For those battling acne, Dr. Pelz strongly recommends eliminating sugar completely as a first step. She references research supporting this approach: "A 2020 review found that when the glycemic load in people's diets went up, they saw greater increases in skin inflammation and acne." The study specifically linked these skin issues to higher sugar consumption.

            
                Not All Carbs Are Created Equal
            
            
        ShutterstockDr. Pelz wants to correct a common misconception: "Carbs are not the enemy, but man-made carbs - not a lot there." She distinguishes between "dead" processed carbs like pasta and beneficial carbs from nature. "Good carbs are nature's carbs," Dr. Pelz explains, referring to fruits, vegetables, potatoes, and quinoa that provide essential nutrients. She even makes an exception for sourdough bread, noting it's "not a dead food" because fermentation creates beneficial enzymes and probiotics, unlike most processed grain products.

            
                Try the One-Week Natural Carb Challenge
            
            
        ​Bonus Tip: Look Out for Hidden CaloriesShutterstockReady to see if carbs are affecting you? Dr. Pelz suggests a simple experiment: "What if just for the next week, I decide no man-made carbs, I'm only eating nature's carbs." This straightforward approach allows you to quickly determine how different carbohydrates affect your body. Dr. Pelz emphasizes she isn't "anti-carb" - she advocates for "smart carbs" eaten in appropriate amounts. "We need them," she notes, explaining carbohydrates are essential for creating neurotransmitters like serotonin and hormones like progesterone.

            
                Listen to Your Body's Signals
            
            
        ​Lack of SleepShutterstockYour body communicates clearly when your diet isn't optimal. "If I'm tired after a meal, I'm like, hmm, what'd I do to that meal?" says Dr. Pelz, sharing that fatigue is her personal indicator of excessive carb consumption. By paying attention to how foods make you feel, you can customize your carbohydrate intake to your unique needs. Dr. Pelz reminds us that there's no "absolutely perfect diet" that works for everyone - it's about discovering what works specifically for your body and recognizing these four warning signs when they appear.

            
                Morning Matters Most
            
            
        ​Don’t Skip BreakfastShutterstockBe especially careful with breakfast choices. "Those that had a high carb diet in the morning had the worst cravings," Dr. Pelz explains, which is why she advises against breakfast cereal, orange juice, and even some protein drinks if they're carb-heavy. Starting your day with carbs virtually guarantees afternoon cravings and energy crashes. Instead, focus on protein and healthy fats in the morning to maintain stable blood sugar. If you do include higher-carb meals, Dr. Pelz suggests "mid afternoon... for an early dinner" followed by a walk to utilize the glucose effectively.

            
                Finding Your Personal Carb Balance
            
            
        ​Measuring Success Beyond the ScaleShutterstockThe key takeaway isn't eliminating carbs entirely but being intentional about which ones you choose and when you eat them. "I'm not anti-carb. I just want to make sure we're eating smart carbs," Dr. Pelz clarifies. She also notes timing matters, especially "eating them for women at the right time of our cycle." When you find your personal carb balance by monitoring these four warning signs - fatigue, cravings, weight resistance, and skin problems - you'll enjoy better energy, mental clarity, and overall health without giving up carbs completely. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Nutrition & Diet
        She Lost 100 Pounds on GLP-1 and These Are 10 Things No One Tells You
    

        Copyright Brittany Rose GLP1/YouTube
    
By Christopher RobackApr 29, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 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.
Weight loss journeys often feel like navigating a maze with too many dead ends and false promises. For Brittany Rose, GLP-1 medications finally provided the key that unlocked sustainable success, helping her shed over 100 pounds since November 2022. Through her candid YouTube videos, she's documented everything from her very first injection to her current maintenance phase, sharing both triumphs and challenges along the way. If you're considering or already using GLP-1 therapy, these essential insights from someone who's walked the path will help you avoid common pitfalls and focus on what truly matters for your success.

            
                Trust Only Your Doctor With Dosing Decisions
            
            
        When it comes to medication management, only one opinion truly matters. "Your decisions regarding your dosaging, regarding how often you take the medicine, regarding anything that involves injecting a medicine into your body should only be discussedwith or you should only take advice from your doctor," Brittany says in her post. Despite the wealth of dosing advice floating around online, these are medical decisions that should remain between you and your healthcare provider. Brittany always frames her experiences as personal rather than prescriptive, reminding viewers that what works for one person could be dangerous for another.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

            
                It's Not As Complicated As The Internet Claims
            
            
        Shutterstock
The GLP-1 journey doesn't require elaborate supplement regimens or extreme dietary restrictions. "It's simple. It's a simple thing. You do not need to stress about all of the extra protein supplements and all the extra vitamins and all of the extra things that the internet will tell you that you need," Brittany states firmly. She advocates for a sustainable approach—eating healthy foods most of the time while maintaining a calorie deficit that comes naturally with GLP-1 medications. Brittany notes that unlike temporary diets, this is a lifestyle change: "We're going back to, this isn't a diet. This isn't something that you need to obsess over. This is something that you are doing for most likely the rest of your life."

            
                Water Will Save Your GLP-1 Experience
            
            
        ​1. Hydrate the Right WayShutterstockThe simplest remedy for many GLP-1 side effects costs nothing and requires no prescription. "Water is going to save your life," Brittany insists, explaining that proper hydration addresses multiple common complaints: "Being dehydrated makes your body retain water. It makes you not feel good. It makes you be puffy. It makes you have a headache. It makes you be constipated." She notes that her worst days consistently correlate with inadequate water intake. Her practical tip for staying hydrated? Keep a dedicated water cup by the sink as a constant reminder, taking small sips throughout the day rather than forcing down large amounts at once.

            
                Your Journey Won't Look Like Anyone Else's
            
            
        ​Beware of Comparing Yourself to Online Success StoriesShutterstockComparing your progress to others online can quickly become discouraging. "Monitor your own progress and try not to compare yourself to everybody else," Brittany advises after noticing how other content creators reached milestones faster than she did. She recommends keeping a detailed journal tracking everything from dosages to reactions, along with regular photos to document changes that might not register on the scale. Brittany also suggests limiting social media consumption around GLP-1 content: "I have a couple of people that I watch or listen to and the rest of it, I don't... because I don't want to oversaturate myself and be getting information from so many different sources."
RELATED:20 Possible Ozempic Side Effects

            
                Therapy Is The Missing Prescription
            
            
        Shutterstock
Perhaps the most overlooked component of successful weight loss is addressing the psychological factors that contributed to weight gain initially. "I am a very, very big advocate that most people that are taking a GLP-1 for weight loss need therapy," Brittany shares, drawing parallels to the mental health support required for bariatric surgery patients. She explains that significant weight loss transforms not just your body but your identity: "When you go through this journey of losing a ton of weight, you become a new person." For Brittany, therapy was essential to understanding how childhood trauma influenced her relationship with food. "I would argue all of us," she notes, have some past experiences that contributed to developing obesity, making therapy a crucial complement to medication.

            
                Adopt The 80/20 Rule For Sustainable Success
            
            
        ​Indulge in ModerationShutterstockRigid eating plans rarely lead to lasting change. Brittany recommends a more flexible approach: "80/20 rule—20% foods that you enjoy that you want to eat, 80% healthy food." This balance allows for occasional indulgences while maintaining overall healthy habits. "Are you going to be able to be keto or to eat zero sugar or zero carbs or whatever and completely eliminate total food groups for the rest of your life? Are you going to be able to never go to McDonald's ever again for the rest of your life? Right? Probably not," Brittany points out. By allowing yourself reasonable flexibility, you're building a lifestyle you can maintain long-term rather than setting yourself up for another cycle of restriction and rebound.

            
                Document Your Transformation
            
            
        Shutterstock
The value of visual records cannot be overstated. "Take the pictures. I wish that I had taken more before and after pictures," Brittany shares, noting that physical changes aren't always reflected on the scale. "Sometimes you're not losing weight, but you're losing inches, right? And so you want to have some pictures to look back on to really see how your body is changing throughout this process." These photos become powerful motivation during plateaus and provide tangible evidence of progress when numbers aren't moving. Consider creating a dedicated album on your phone or a physical journal where you can see your evolution month by month.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

            
                Counting Isn't Always Necessary
            
            
        Shutterstock
Despite popular weight-loss advice, Brittany takes a more intuitive approach: "I don't count anything ever. I count protein sometimes like when I'm doing the videos on higher protein, I count them, but for the most part I don't count anything because I just don't want to." She points out that naturally slim people rarely count calories or macros: "And healthy, skinny people that have lived healthy their whole life, most of them don't." The medication's appetite-suppressing effects often naturally create a calorie deficit, making meticulous tracking unnecessary for many people. This freedom from constant counting can make the lifestyle change more sustainable and reduce obsessive food behaviors.

            
                Make Hydration A Priority Habit
            
            
        Shutterstock
If tracking feels overwhelming, focus on just one metric. "If you count one thing, make it be your water intake because I promise you on days that I don't drink my water or if I'm not as good about drinking water, oh boy, it's a bad day," Brittany emphasizes. GLP-1 medications can reduce thirst signals, making deliberate hydration essential. Her husband can even tell when she's dehydrated: "Chris will look at me and say, have you had any water today? Because he knows that it affects me that much." Setting specific water goals and creating visual reminders throughout your home and workspace can help maintain consistent hydration despite reduced thirst cues.
RELATED:20 Things to Avoid While on Ozempic

            
                This Is A Transformation, Not Just Weight Loss
            
            
        ​Weigh Yourself DailyShutterstockThe physical changes from GLP-1 therapy are just one aspect of a more profound transformation. "You go through this like glow up, you become this new person that you probably were always meant to be, but you transform," Brittany explains. This evolution affects everything from your self-image to your relationships with others. For Brittany, the journey enabled her to stop hiding: "You don't have a freaking YouTube channel that I share with the world that has grown significantly and people in real life are realizing it. And that prior to this journey for me would not have been something that I would have been able to do." Understanding that weight loss impacts your entire identity—not just your appearance—helps prepare you for both the challenges and opportunities of this life-changing process. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        The 15 Best High-Protein Foods to Build Muscle and Strength
    

        Copyright Dr. Andrea Furlan/YouTube/Shutterstock
    
By Christopher RobackApr 29, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 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 want to stay strong and healthy as we age, but maintaining muscle mass becomes increasingly challenging over time. Dr. Andrea Furlan, a pain specialist from Toronto, Canada, explains that our 639 muscles are critical for longevity and quality of life. Unfortunately, age-related muscle loss (sarcopenia) affects many of us—but it's not inevitable. Dr. Furlan's research shows that with the right combination of resistance exercise and protein-rich foods, you can fight back against muscle loss and build strength at any age. Discover the 15 best protein sources that will transform your muscle-building efforts starting today.

            
                Understanding Sarcopenia and Protein Needs
            
            
        Sarcopenia isn't just a natural part of aging—it's now classified as a treatable condition, Dr. Furlan says. "Sarcopenia is considered one of the most important risk factors for falls, disability, and frailty in the elderly population," she explains in her post. To combat this condition, experts recommend consuming 1.4-2 grams of protein per kilogram of body weight (or about 1 gram per pound) on resistance training days. For a 150-pound person, that means aiming for approximately 150 grams of protein, particularly on workout days. Dr. Furlan notes that proper sleep, adequate carbohydrates for energy, and hydration also play crucial roles in muscle development.

            
                The Four Pillars of Muscle Building
            
            
        ShutterstockAccording to Dr. Furlan, building muscle requires more than just protein. "If you want to build muscle mass and combat sarcopenia, you need to do a few things," she advises. The first pillar is resistance exercise, using either body weight or weights. The second is quality sleep. "A good quality sleep helps our body to get rid of the junk and toxins and help our muscles to grow," Dr. Furlan states. The third pillar is increased protein intake, especially on workout days. And finally, she emphasizes that carbohydrates provide "the energy for your body to digest all of that protein and do the exercises." Balanced nutrition, including healthy fats and proper hydration, completes this foundation for muscle growth.

            
                Why Whole Foods Beat Supplements
            
            
        ​Here’s What to Do About ItShutterstockWhile protein powders might seem convenient, Dr. Furlan recommends focusing on real, home-prepared foods. "When you eat real food, you are also getting many other nutrients, like vitamins, minerals, healthy fats, and carbs—all of these are super important for a healthy life," she says. Whole foods provide complete nutrition packages that supplements simply can't match. They're often more affordable too. However, Dr. Furlan cautions that before beginning any high-protein diet, you should consult with your doctor, especially if you have kidney issues that might restrict protein intake.

            
                Soybeans: The Plant Protein Champion
            
            
        45. Edamame (boiled): 44 caloriesShutterstockTopping Dr. Furlan's protein-rich foods list is soybeans, with an impressive 36 grams of protein per 100 grams. "Soybeans are high in plant-based protein, rich in fiber, support heart health, and contain isoflavones that may help with female hormone balance, like during menopause," Dr. Furlan explains. Found in edamame form, these versatile legumes make excellent additions to salads and various dishes. Dr. Furlan does note that while soybeans lead in protein content, they also contain significant calories, fats, and carbs. This makes them an excellent choice for those looking to build muscle while supporting overall health, particularly for women experiencing hormonal changes.

            
                Chicken and Turkey: Poultry Protein Powerhouses
            
            
        ShutterstockPoultry options rank high on Dr. Furlan's list, with chicken breast providing 31 grams of protein per 100 grams and turkey breast offering 29 grams. "Chicken breast is low in fat and high in essential vitamins like B6 and niacin for metabolism," Dr. Furlan notes. Turkey provides additional benefits, as she points out: "Turkey breast is high in B vitamins for energy production and may help regulate blood sugar levels." These lean protein sources deliver maximum muscle-building potential with minimal excess calories, making them ideal staples in any strength-building diet. Their versatility in cooking methods and flavor profiles means they can be incorporated into countless healthy meal options.

            
                Tuna and Salmon: Protein-Rich Fish Options
            
            
        ShutterstockFish options like tuna and salmon offer impressive protein content while providing essential omega-3 fatty acids. Dr. Furlan ranks tuna highly with 26 grams of protein per 100 grams. "Tuna is rich in omega-3 fatty acids for heart and brain health, high in protein, and contains selenium for immune support," she explains. Salmon follows closely with 25 grams of protein per 100 grams. "Salmon is an excellent source of omega-3s for heart and brain health. It is high in protein and contains vitamin D for bone health," Dr. Furlan adds. These seafood options provide complete proteins alongside nutrients that support overall health, making them smart choices for muscle building and maintenance.

            
                Beef: Quality Red Meat Protein
            
            
        ShutterstockBeef earns its place in Dr. Furlan's top protein sources with 26 grams of protein per 100 grams of lean cooked meat. "Beef provides iron and zinc for immune function and contains vitamin B12 for red blood cell production," Dr. Furlan explains. These nutrients are particularly valuable for maintaining energy levels during intense workouts. While beef is calorically dense, its complete amino acid profile makes it an efficient muscle-building food. Dr. Furlan recommends choosing leaner cuts to maximize protein while minimizing saturated fat intake. The satisfying nature of beef also helps maintain fullness between meals, supporting overall dietary adherence during muscle-building phases.

            
                Peanuts: Plant-Based Protein Punch
            
            
        ​28. PeanutsShutterstockPeanuts offer an impressive 26 grams of protein per 100 grams, making them an excellent plant-based protein option. "Peanuts are a good source of healthy plant-based fats. They support heart health, are high in protein, and contain antioxidants like resveratrol," says Dr. Furlan. Their convenience makes them perfect for on-the-go protein consumption, whether as peanut butter or raw nuts. Dr. Furlan notes that while peanuts are protein-rich, their serving size is typically small (about 28 grams), delivering about 7 grams of protein per serving. This concentrated nutrition source provides sustained energy and muscle-building support in a compact package, though portion control is important due to their caloric density.

            
                Shrimp: Lean Seafood Protein
            
            
        ​8. Versatile ShrimpShutterstockShrimp provides 20 grams of protein per 100 grams, making it an excellent lean protein source. "Shrimps are low in calories, high in protein, and contain astaxanthin, a powerful antioxidant, and also provides omega-3s for brain health," Dr. Furlan explains. This combination of high protein with minimal calories makes shrimp particularly valuable for those looking to build muscle while managing weight. Their quick cooking time also makes them convenient for busy lifestyles. The unique antioxidant profile of shrimp offers additional health benefits beyond muscle building, supporting overall wellness while contributing to strength development goals.

            
                Eggs: The Perfect Protein Package
            
            
        ​Worst: Processed MeatShutterstockWith 13 grams of protein per 100 grams (about two large eggs), eggs remain a nutritional powerhouse. "Eggs, beyond being a high-quality protein source, contain choline for brain health and provide essential vitamins like vitamin D and B12," Dr. Furlan notes. Their complete amino acid profile makes them particularly effective for muscle synthesis. Eggs' versatility allows them to be incorporated into any meal of the day. Dr. Furlan appreciates that eggs provide a perfect balance of nutrients in a natural package. Their affordability and accessibility make them an ideal protein source for consistent muscle support across various dietary patterns and budgets.

            
                Dairy Protein: Cottage Cheese and Greek Yogurt
            
            
        ​Greek Yogurt & Cottage Cheese: Choosing the Right Fat PercentageShutterstockDairy options provide excellent protein alongside calcium for bone health. "Cottage cheese is an excellent protein source, rich in casein for muscle recovery, and provides calcium for bone health," Dr. Furlan explains. With 11 grams of protein per 100 grams, cottage cheese offers slow-digesting casein protein that provides sustained amino acid release. Greek yogurt follows with 10 grams of protein per 100 grams. "Greek yogurt is high in probiotics for gut health, rich in protein, and supports bone health with calcium, and may help in weight management," says Dr. Furlan. These dairy options offer complete proteins while supporting digestive health, making them valuable components of a muscle-building nutrition plan.

            
                Plant-Based Options: Legumes and Tofu
            
            
        ​16. TofuShutterstockPlant-based proteins like beans, chickpeas, and tofu provide excellent options for vegetarians and those looking to diversify protein sources. "Beans are high in fiber for digestion. They are a plant-based protein source, support heart health, and help regulate blood sugar levels," Dr. Furlan explains. Both beans and chickpeas provide 9 grams of protein per 100 grams. Tofu offers 8 grams of protein per 100 grams and additional benefits: "Tofu is high in plant-based protein, contains iron and calcium, and supports heart health. And it's a good source of phytoestrogens that can help women who have low estrogen levels, especially during menopause," notes Dr. Furlan. These plant options combine protein with fiber and additional nutrients that support overall health.

            
                Quinoa: The Complete Plant Protein
            
            
        ShutterstockWhile quinoa ranks 15th on Dr. Furlan's list with 4 grams of protein per 100 grams, it offers unique benefits. "Quinoa is a complete plant-based protein, rich in fiber, contains magnesium for muscle function, and supports blood sugar control," Dr. Furlan explains. Unlike many plant foods, quinoa contains all nine essential amino acids, making it particularly valuable for vegetarians and vegans. Its fiber content supports digestive health, while magnesium directly contributes to muscle function and recovery. This ancient grain can be incorporated into various dishes as a protein-rich base that supports overall wellness while contributing to muscle maintenance.

            
                Timing Your Protein Intake for Maximum Muscle Growth
            
            
        ​Here’s How to Fix ItShutterstockStrategic protein timing can enhance your muscle-building results. Dr. Furlan recommends a targeted approach: "I usually eat my carbs before I go to the gym and the protein when I come back from the gym." This strategy provides energy for your workout from carbohydrates, then supplies the building blocks needed for muscle repair afterward through protein. "This is because the carbs will give me energy to do the exercises, but my muscles will build up after I do the exercises and that's when they will need the protein to put in the muscles," Dr. Furlan clarifies. Your muscles need protein most during the recovery window after resistance training. Spacing protein intake throughout the day in moderate portions also optimizes absorption and utilization.

            
                Creating Your Muscle-Building Meal Plan
            
            
        ​More Protein TipsShutterstockWith these protein-rich foods as your foundation, creating an effective muscle-building meal plan becomes straightforward. Dr. Furlan emphasizes that variety is key: "Eating this high amount of protein when you are not lifting weights will not have the same effect." She recommends focusing protein intake particularly on workout days when muscles are actively repairing. Creating balanced meals that combine these protein sources with healthy carbohydrates and fats ensures your body has everything needed for optimal muscle growth. Remember that consistency matters more than perfection—finding protein sources you enjoy and can maintain long-term will yield the best results for your muscle strength and overall health. 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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