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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.”

Leah Groth
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.
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Robin_Laird_Science_of_Self_Care1
The Science of Self-Care/YouTube
Leah Groth
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:
Fitness & Workouts

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

Buffalo, Minnesota, USA - May 20, 2017 Murph Challenge 2017, Happy athletic girl coming back from 1 mile run and flexing her bicepsShutterstock

“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 Fitness

She 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

An athlete with a weight vest trains on the bridgeShutterstock

“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

Muscular caucasian bearded man tightening up military style weighted vest in gym. Weight plates and kettlebells in background.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

Walking or running legs sport shoes, fitness and exercising in autumn or winter nature. Cross country or trail runner outdoors.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

New York - January 9, 2020: MyFitnessPal application on a smartphone. MyFitnessPal is a mobileShutterstock

“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

Young woman looking into the fridge, feeling hungry at nightShutterstock

“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

Pretty female sitting on bed in lotus posture with hands on her chest and belly doing pranayama techniques. Doing yoga at home. Self care and positive emotions.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”

Tired woman feeling neck pain, massaging tense muscles, suffering from chronic shoulder back ache.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

,Dumbbells,,,Rack,hym,weights, fitness, exerciseShutterstock

“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

Handsome man sleeping under soft blanket in bed at home, above viewShutterstock

“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

Underwater,Reflection,Silhouette,Of,A,Girl,Walking,On,The,SeashoreShutterstock

“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

young sporty woman shoulder pain from workout in the gymShutterstock

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

Rear view of woman stretching her arm and shoulderShutterstock

“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

Sporty,Young,Female,Athlete,Doing,High,Tuck,Jumps,exercise,fitnessShutterstock

“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

Back view of black sporty girl rubbing her spine, got muscle cramp during training at parkShutterstock

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

Happy,Sporty,Fitness,Woman,Flexing,Muscles,On,Beach.,Smiling,YoungShutterstock

“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

Group of unrecognized people exercise active walking on riverside boardwalk at sunset. Summer outdoor commuting fitness concept.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

Breathtaking feelings? Rear view of young couple standing and looking away while hiking together in the woodsShutterstock

“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

A bowl of cooked rice with a stew of soy meat and vegetables on a light gray background. vegan natural diet food. selective focus, horizontalShutterstock

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

Fit woman walking in park during autumn timeShutterstock

“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

Young woman smiling at camera with backpack in the forest on sunset light in the autumn season, looking up, exploring the nature.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

Robin_Laird_Science_of_Self_Care1
The Science of Self-Care/YouTube
Leah Groth
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

Buffalo, Minnesota, USA - May 20, 2017 Murph Challenge 2017, Happy athletic girl coming back from 1 mile run and flexing her bicepsShutterstock

“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 Fitness

She 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

An athlete with a weight vest trains on the bridgeShutterstock

“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

Muscular caucasian bearded man tightening up military style weighted vest in gym. Weight plates and kettlebells in background.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

Walking or running legs sport shoes, fitness and exercising in autumn or winter nature. Cross country or trail runner outdoors.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

New York - January 9, 2020: MyFitnessPal application on a smartphone. MyFitnessPal is a mobileShutterstock

“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

Young woman looking into the fridge, feeling hungry at nightShutterstock

“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

Pretty female sitting on bed in lotus posture with hands on her chest and belly doing pranayama techniques. Doing yoga at home. Self care and positive emotions.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”

Tired woman feeling neck pain, massaging tense muscles, suffering from chronic shoulder back ache.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

,Dumbbells,,,Rack,hym,weights, fitness, exerciseShutterstock

“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

Handsome man sleeping under soft blanket in bed at home, above viewShutterstock

“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

Underwater,Reflection,Silhouette,Of,A,Girl,Walking,On,The,SeashoreShutterstock

“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

young sporty woman shoulder pain from workout in the gymShutterstock

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

Rear view of woman stretching her arm and shoulderShutterstock

“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

Sporty,Young,Female,Athlete,Doing,High,Tuck,Jumps,exercise,fitnessShutterstock

“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

Back view of black sporty girl rubbing her spine, got muscle cramp during training at parkShutterstock

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

Happy,Sporty,Fitness,Woman,Flexing,Muscles,On,Beach.,Smiling,YoungShutterstock

“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

Group of unrecognized people exercise active walking on riverside boardwalk at sunset. Summer outdoor commuting fitness concept.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

Breathtaking feelings? Rear view of young couple standing and looking away while hiking together in the woodsShutterstock

“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

A bowl of cooked rice with a stew of soy meat and vegetables on a light gray background. vegan natural diet food. selective focus, horizontalShutterstock

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

Fit woman walking in park during autumn timeShutterstock

“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

Young woman smiling at camera with backpack in the forest on sunset light in the autumn season, looking up, exploring the nature.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.

Fitness & Workouts

I Wore a 25-Pound Vest for a Year and These 7 Things Happened

Liz_5050_Gal_thestarchsolution25
Copyright 5050 Gal/YouTube
Leah Groth
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
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

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

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

“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

“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

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

“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

“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

“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

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

“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

Coach's 30-Day Walk Reveals 5 Weight Loss Tips

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Christopher Roback
By Christopher RobackFeb 12, 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 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

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

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

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

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

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

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

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

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

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

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

"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

Paul_Revelia39
Copyright Paul Revelia/YouTube/Shutterstock
Alek Korab
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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We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

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

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 Challenge

Revelia 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

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?

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

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

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

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

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

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

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

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

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

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

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.

Fitness & Workouts

I Lost 30 Pounds in 6 Months Just by Walking: Here's How

Jessica_itswellnessjess17
Copyright itswellnessjess/YouTube
Alek Korab
By Alek KorabOct 14, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Have you ever felt overwhelmed by complex workout routines or strict diets? Jessica, known as @itswellnessjess on social media, found a surprisingly simple solution to her weight loss journey: walking. Having lost over 70 pounds so far, Jessica's story is a testament to the power of consistent, low-impact exercise. We've also included insights from Matthew Stults-Kolehmainen, PhD, FACSM, an Exercise Physiologist at Yale New Haven Hospital. If you're seeking inspiration and practical tips to kickstart a simple exercise routine and shed some pounds, dive in now and start your journey.

Set a Daily Step Goal

Jessica emphasizes the importance of setting a daily step goal. "I have walked over 10,000 steps every single day this year," she says in her post. While 10,000 steps are her minimum, Jessica often surpasses this, hitting around 15,000 steps most days. She suggests that once you find a strategy that works for you, it becomes easier and more routine. For those feeling ambitious, Jessica recommends aiming for 15,000 steps per day.

Make Walking Enjoyable

One of Jessica's key strategies is to make walking enjoyable. "My favorite walking activity is to set up my walking pad on my standing desk and watch tiny desk performances or my favorite concert creators," she explains. By combining walking with activities she enjoys, Jessica finds that time flies by, and she's able to swap sedentary TV-watching time for active stepping time.

RELATED: I'm a Nutritionist and Here are 5 Reasons Why I Prescribe 30-Minute Walks for Weight Loss

The Importance of Enjoyable Exercise

Dr. Stults-Kolehmainen echoes Jessica's approach, stressing the importance of finding enjoyable forms of exercise. He states, "Humans naturally avoid things that hurt. That's why a lot of people don't like exercise. They learned that exercise is supposed to hurt. But we've had a whole different perspective on this and now we think exercise should be enjoyable. If you find something you find interesting, you're more likely to stick with it."

Use a Walking Pad for Convenience

Jessica invested in a walking pad, which allows her to walk indoors while multitasking. "I love to set up my walking pad on my standing desk," she says. This setup enables her to walk while working from home, watching TV, or even taking phone calls. For those without a walking pad, Jessica suggests pacing around your home during phone conversations to increase step count.

Track Your Steps

To stay accountable, Jessica recommends using a step-tracking device. "I am an Apple Watch girly," she shares, but also mentions more economical options like Fitbits or even smartphone apps like Google Fit for Android users. Tracking steps helps ensure you're meeting your daily goals and can motivate you to push further.

Understand the Math Behind Weight Loss

Jessica breaks down the math of her weight loss: "Just by adding the walking in that first month and a half, you would drop seven pounds if you didn't even really change your diet." She explains that by walking at a moderate pace for two hours a day (split into morning and evening sessions), you can burn an extra 538 calories daily. Over six weeks, this alone could lead to a loss of about 7 pounds.

RELATED: 5 Things This Health Coach Quit Doing to Beat Binge Eating and Transform Her Body

The Reality of Walking and Weight Loss

While Jessica's experience is inspiring, Dr. Stults-Kolehmainen provides a more cautious perspective. He explains, "To lose weight, you would need to double [the recommended 30 minutes of moderate to vigorous walking five days a week]." He emphasizes that while walking contributes to the 'calories out' part of the weight loss equation, it's unlikely to lead to significant weight loss on its own.

Combine Walking with Calorie Reduction

For optimal results, Jessica suggests combining increased walking with a moderate reduction in calorie intake. "We're not going on a super low calorie diet," she clarifies. Instead, she recommends reducing daily calorie intake by about 500 calories. Using her own stats as an example, Jessica calculates that this approach could lead to a loss of about 13.4 pounds in six weeks.

The Need for a Comprehensive Approach

Dr. Stults-Kolehmainen supports a more holistic approach to fitness. He states, "A comprehensive fitness program is key." However, he acknowledges the appeal of walking, noting, "a lot of patients like to focus on walking and they're successful with it because it's so simple. Just put on a pair of shoes and go outside."

Be Consistent and Patient

Jessica's success comes from consistency. "This is the first time ever that I have consistently done this," she says, referring to her daily walking routine. She emphasizes that while weight loss isn't always linear, consistent effort can lead to extended periods of steady progress. Jessica encourages others to stick with their walking routine, even on days when motivation might be low.

RELATED: 7 Tricks to Flatten Your Tummy Without Surgery According to a Plastic Surgeon

Walking is Underrated Cardio

Jessica believes that walking is often overlooked as a form of exercise. "The girls are sleeping on walking," she says. "Walking is one of the most underrated forms of cardio ever." She highlights that walking is accessible to everyone, regardless of fitness level or age.

Walking Doesn't Spike Hunger Hormones

One advantage of walking over high-intensity workouts is its effect on hunger hormones. Jessica explains, "There are studies that show that walking does not spike those hormones the way that higher intensity cardio workouts do." This can make it easier to maintain a calorie deficit and stick to your weight loss goals.

Multitask While Walking

Jessica emphasizes the versatility of walking. "You can get some stuff done while you're walking," she says. Whether it's taking work calls, catching up with friends, or watching your favorite shows, walking allows you to be productive while burning calories.

RELATED: I'm a Personal Trainer: 14 Pilates Moves That Helped My 50+ Clients Lose Weight

Start Slow and Build Up

For those just starting out, Jessica advises a gradual approach. "If you're someone who is trying to lose a significant amount of body fat, I don't think it's a good idea to dive into all this HIIT stuff, high impact," she cautions. Walking is a low-impact alternative that's easier on your joints and more sustainable in the long run.

The Power of 'Exercise Snacks'

Dr. Stults-Kolehmainen encourages starting with manageable goals, introducing the concept of 'exercise snacks'. He suggests, "If you're able to do what we call a little 'exercise snack,' let's say two to three minutes of walking, that's great. Get your exercise snack in. It's still better than nothing."

RELATED: I’m a Nutritionist and Here Are 4 Fall Comfort Foods That Can Help You Lose Weight

My 30-Pound Weight Loss Journey

Jessica's personal experience is a testament to the power of consistent walking. "I have lost so far over 30 pounds this year, and I probably would've lost a lot more if I would've cut my caloric intake down just a smidge, just about a couple hundred," she shares. Jessica emphasizes that this weight loss occurred over the first six months of her journey, demonstrating the effectiveness of her approach.

She adds, "I am still consistently on a downward trajectory and I know that I'm still on a downward trajectory. I can tell looking in my body, and it's just so exciting because this is the first time, this is the first time ever that I have consistently done like this."

Her success story provides tangible proof that a simple, sustainable walking routine combined with mindful eating can lead to significant weight loss over time. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

She Lost 115 Lbs on Ozempic: 8 Side Effects

Brittany Ainsworth britts_getting_fit_
Copyright britts_getting_fit_/Instagram
Leah Groth
By Leah GrothMar 08, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

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

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

Are you considering taking a weight loss drug? Brittany Ainsworth is a weight loss warrior who has dropped 115 pounds on a weight loss drug. In a new social media post, she gets very real about some of the side effects she experienced while on it. “Let's get real about the side effects of Ozempic. I’m breaking them down as someone down 115 pounds,” she writes.

There Are Side Effects People Don’t Tell You About

According to Brittany, there are things that people aren't talking about. “I'm 115 lbs down with the help of a GLP-1 (and a lot of exercise and lifestyle changes), and I’m going to fill you in on the side effects that people don’t tell you about,” she says.

You Might Play “Bathroom Roulette”

“One of the most common issues, you might be playing bathroom roulette,” reveals Brittany. “Will it be constipation or an emergency? Spin the wheel and find out! Remember, most side effects are easily manageable. I use a fiber supplement to make sure I don’t get too clogged up.”

You Will Have Food Aversions

Food aversions are another side effect. “My stomach now rejects things I used to love. RIP, pasta. If you’re a foodie, like I was, you might be surprised when your favorites don’t give you that rush anymore. I don’t enjoy sweets anymore and prefer salty foods,” she says.

You Will Have Loose Skin

You also might experience loose skin, “but this has nothing to do with Ozempic and everything to do with extreme weight loss,” she says. “You know how a balloon shrivels up after you’ve let the air out of it. Yep, same thing happens with your skin.”

You May Experience Hair Loss

You might also experience hair loss, but “again, this has to do with extreme weight loss,” she says. “Make sure to take care of your hair, use a multivitamin, and protein like you’ve never proteined before. If it’s really bothering you, contact your dermatologist and see if they can lend a helping hand.”

You Will Experience Muscle Loss

Muscle loss is another side effect, but “once again, not caused by the meds but you can lose muscle mass during weight loss,” she says. “That’s why strength training and protein intake are important.”

You Will Probably Suffer From Exhaustion the Day After Shots

“Exhaustion, especially the day after” your shot is standard. “Some people can sleep 12 hours and still need a nap. I do mine on Friday evenings and take full advantage of a Saturday cat nap,” Brittany says.

You Will Experience Random Nausea

Rando nausea is like “an unwanted houseguest, it shows up uninvited,” she says. “A few tricks, up your electrolyte intake. If you need immediate relief, sniff an alcohol pad.”

You Might Be Afraid of Thyroid Cancer

“And the big one—thyroid cancer fears? The risk is actually super low, unless you have a family history of medullary thyroid cancer,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

He Lost 100 Lbs After Ditching These Habits

Dusty Young Nutrition & Fitness Coach
I Lost 100 Pounds and Here Is Why You Aren’t Losing Weight
Copyright dusty.coaches/Instagram
Leah Groth
By Leah GrothMar 08, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Are you on a mission to lose weight? Weight loss coach Dusty Young, who shed 100 pounds on his journey, has cracked the code with a revolutionary approach that is taking social media by storm. In a recent social media post, the self-described "recovering fat kid" opens up about his weight loss journey, revealing some non-negotiables. “6 things I personally don’t do as a nutrition coach that also lost 100 pounds,” he writes.

These Are His “No-go”s

“These are a no-go for me! There are a lot of things I used to do on my weight loss journey that I don’t do anymore…And honestly? Ditching them made losing 100 lbs (and keeping it off) way easier. Here are a few things I personally don’t do as a nutrition coach who’s been through it,” he writes.

He Doesn’t Fast

“I don’t fast,” he says about the first thing he avoids. “Tried it. Hated it. It just made me overeat later and tanked my workouts. Now? I eat when I’m hungry, my workouts are way better, and my energy is far more stable.”

He Doesn’t Spends Hours in the Gym

The second thing he doesn’t do? “I don’t spend hours in the gym,” he continues. ”I lift about 4 hours a week (sometimes less). I hit 7-10k steps daily and sprinkle in some cardio here and there. Getting in shape doesn’t have to feel like a second job.”

He Doesn’t Drink Black Coffee

“I don’t drink my coffee black,” is the third habit. ”I like a splash of creamer. And guess what? That’s fine. A little creamer isn’t the reason people struggle with fat loss.”

He Doesn’t Do Fad Diets

“I don’t eat my food off a wooden cutting board. Translation: I don’t do fad diets,” he continues. “If a diet claims to be the healthiest way to eat, it’s a solid red flag. Most diets have some solid principles—like eating more protein or whole foods—but if it’s extreme or makes everyday foods feel ‘off-limits,’ it’s probably not sustainable.”

He Doesn’t Overly Restrict

The next thing he doesn’t do? “I don’t overly restrict,” he says. ”The second I stopped telling myself ‘I can’t have that,’ I stopped the restrict-binge cycle. When nothing was off limits, balance got way easier, and life got more enjoyable,” he says.

He Doesn’t Beat Himself Up

“I don’t beat myself up after eating like an a-hol,” he essays. “One meal doesn’t ruin your progress—just like one healthy meal doesn’t magically transform your body. I move on by getting back on track with my next meal, and don’t even think twice.”

His Bottom Line: Stick to Sustainability

“The key? Sustainability over extremes. If it’s not something you can do forever, it’s probably not the best strategy for you,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Foods You Think Are High Protein, But Actually Aren’t

Dr. Stephanie Dunlop, MD mvmntbydrsteph
​Strength Training
Copyright mvmntbydrsteph/Instagram
Leah Groth
By Leah GrothMar 08, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

You might think you are amping up your protein intake high enough to build muscle and lose weight when you actually aren’t. Dr. Stephanie Dunlop, MD, specializes in helping women over 30 lose weight and gain energy. In a new social media post, she reveals a few foods that most people falsely believe to be high in protein. “As a medical doctor, here are 5 foods you think are high protein but actually aren’t

Here Is What Defines High Protein

“Let’s talk about protein,” she says. “Let’s start with the basic definition of what would qualify a food as high protein! So, high protein means about 10g of protein per 100 calories. So if a food has 19-20g of protein for 200 calories or less—that’s a win! Here are the 5 foods you might be mislabeling as protein powerhouses.”

Protein Bars

Closeup on fit sports woman in sport clothes with chocolate raw protein bar using smart watch in the modern living room.​Worst: Protein BarsShutterstock

The first food people mislabel as high protein? Protein bars. “Protein bars are convenient, but many of them have more sugar than protein. Always check the label—don’t be fooled by marketing!” she says.

Eggs

chicken nest with eggs. A woman's hand takes the eggs from the nest. The hen laid the eggs. farmer collects eggsShutterstock

Many people believe that eggs are the best protein to start your day. However, they aren’t as high as you might think. “Eggs are great, but 2 eggs only give you 12g of protein. Add some liquid egg whites or turkey sausage for a solid protein boost!” she writes.

Regular Yogurt

Spoon,With,Tasty,Yogurt,Above,Bowl,On,Table,,Closeup.,SpaceShutterstock

When it comes to yogurt, be selective. “Regular yogurt, like Dannon strawberry, has only 5g of protein for 160 calories. Compare that to Greek yogurt (Oikos) with 15g of protein for just 90 calories—huge difference!” she writes.

Peanut Butter

Creamy,Smooth,Peanut,Butter,In,Jar,Shutterstock

Peanut butter is another protein source you might want to rethink. “Peanut butter might be delicious, but it’s more fat than protein. One serving has 190 calories with only 7g of protein. Not the protein source you thought!” says Dr. Dunlop. This is why lots of people prefer PB2 Powder for smoothies.

Nuts

A variety of nuts in wooden bowls.Shutterstock

The last protein source you should be careful of? Nuts – all types! “Nuts are healthy, but they’re mostly fat. They don’t pack enough protein to be your primary source. Watch the portion size!” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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