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This Woman Lost 6 Pounds in a Month by Wearing a Weighted Vest

Erin Girouard opens up about her weight loss hack.

Leah Groth
By Leah GrothDec 03, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

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Copyright erinjgirouard/Instagram
Leah Groth
By Leah GrothDec 03, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Nutrition & Diet

Are you thinking about adding a weighted vest to your walks? Erin Girouard is a mom and weight loss warrior who lost 75 pounds and helps other women do the same. She regularly shares her tips and tricks on how to burn fat in a natural and sustainable way. In a new post, she details her experience wearing a weighted vest. “35 days ago, I bought a weighted vest and started walking every morning…I was not expecting what happened next,” she writes in an Instagram video of herself walking. In the post, she reveals that she dropped pounds fast. “I lost 6 lbs,” she says, going on to reveal the other benefits of walking daily with a weighted vest.

She Had Been in a Weight Plateau for Months

“I had been on a plateau for months. No matter what I ate or how much I worked out, I just couldn’t break through it,” she writes in the post. “I was on a call with some fabulous women talking about managing symptoms of perimenopause, and they suggested making walking a daily non-negotiable, but like so many of us do, I told myself I definitely didn’t have time.”

When She Started Walking, She Lost Weight Fast

“Except…I did have time, and once I made it a priority, it very quickly became the best and most peaceful part of my day. I scheduled it, and before I knew it, I was back to feeling my best and six pounds lighter on the scale. This was all in the same month I learned to make sourdough and ate my weight in bread, so I know it was the walking that did the trick,” she says.

It Also Improved Her Mental Health

It wasn’t just weight loss that she experienced as a result of her walks. “I also learned that spending time in nature every single morning does WONDERS on my mental health. I come back feeling energized, focused, and more able to take on my day,” she writes.

And, It Improved Her Spirituality

It also helped her mind in other ways. “I learned that some of my best thinking is done on that one-hour walk and have had emotional, professional, and spiritual breakthroughs on the trail,” she continues in the post.

RELATED: 6 Things Coach Quit Doing to Lose 50 Pounds

She Broke Through Negative Thoughts

It also helped her process a lot of things she was struggling with. “I learned that even though I’ve been on my health journey for four years, I still struggle with overcoming the negative thoughts and beliefs I create in my head. Sometimes, when you feel resistant to something, you just have to take ACTION to get the motivation you’re looking for. (The podcasts I listen to on my walk help with this),” she says.

And, It Taught Her the Importance of Evolving

It also taught her that sometimes you need to evolve your approach to health and wellness. “I learned that sometimes, it is necessary to make changes in your routine to see the results you want. As we age, what once worked might not work anymore, and that doesn’t mean we’re broken. It just means it’s time to switch it up,” she says.

Remember That Things Can Change at Any Moment

In another post, she revealed more details about her weight loss journey and how it was jump-started. “One early morning in my basement, I asked God to show me the way back to my energy, my purpose, and my happiness. That morning, I heard a voice as clear as day that said, ‘start sharing the food that changed your life,’ and with one recipe, my little corner of the internet exploded with thousands of incredible women joining me to feel more inspired in their nutrition,” she writes. “Sharing the things I’ve done to lose 75 lbs and change my relationship with food has brought me back to life. And taught me so so many lessons in the process.” Her first tip? “If you told me I’d be ending the year feeling joy, I would have said no chance. Remember that if you’re in a dark place right now. It can change at any moment,” she says.

Help Others

She also recommends helping others to get out of their own way. “The fastest way out of feeling stuck is service to others. Waking up every day and intentionally seeking ways to be a light for others has healed me,” she says.

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

And, Grief Is Temporary

She also discusses the grief she experienced after losing her father. “If you’re walking through grief, there will be brighter days ahead. It won’t always feel like you are swallowed by it. I promise,” she says.

Listen to Guiding Voices

Finally, let God guide you. “Listen to the whispers. Maybe you aren’t a believer in God, but you still have a guiding voice that urges you toward your path. This voice knows the way to reach your most authentic life. Trust it. When you’ve silenced it for so long, it stops being as loud. But it’s always there,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Fitness & Workouts

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

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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

She Walked in a Weighted Vest For 30 Days

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Copyright emmacolseynicholls/Instagram
Christopher Roback
By Christopher RobackApr 02, 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.
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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.

For many women over 40, the struggle to maintain strength and fitness becomes increasingly challenging as hormones shift and metabolism changes. Emma Colsey-Nicholls knows this firsthand. As a weight loss coach specializing in helping women navigate midlife health challenges, Emma decided to put weighted vest walking to the test for 30 days. What she discovered was a game-changer for building strength without adding gym time to her already packed schedule. Read on to learn how this simple addition to her daily walks transformed her fitness and could do the same for you.

The Midlife Fitness Challenge

The fitness routines that worked in your 30s often don't deliver the same results after 40. "You only need to look at a chocolate bar and you gain weight around your midsection," Emma says in her video, describing a frustration many women share. Even as a health coach, Emma deals with PCOS symptoms alongside typical midlife challenges, making her passionate about finding strength-building solutions that fit into busy schedules. "I'm always delving into how we can optimise our midlife health and fitness without having to add any extra time to your already busy schedule," she explains.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

My No-Gym Approach To Fitness

Emma didn't change her existing routine of walking 10,000-15,000 steps daily with her dogs. "I didn't add any more walking to my schedule. I was simply doing my existing walks but just adding the weighted vest," Emma explains. She used a 15-pound vest just 3-4 times weekly throughout her 30-day experiment, making this an extremely manageable addition to her routine. "I'm all about working smart and not harder these days because I definitely do not have the time to add in more things," she adds.

How Walking Builds Muscle Strength

The science behind weighted vest walking is straightforward but effective. "It's simply about adding more load onto the body. Your body has to adapt to that extra weight," Emma explains. This adaptation process builds strength as your muscles work harder with each step. "Muscles are going to have to contract harder. We're going to have to recruit more muscle fibres so that your body can propel yourself through that greater amount of load," Emma says, detailing how this simple addition effectively turns your walk into a strength training session.

Strength Building Without The Gym

One of the most significant benefits Emma noticed was improved strength without setting foot in a gym. "I've actually really enjoyed using this when I've been going uphill. So I've been working on trying to maintain my pace, so walking at a good pace whilst having the weighted vest on," Emma says. She found that her leg muscles became noticeably stronger as they adapted to carrying the additional weight, providing resistance training benefits during what would otherwise be just a regular walk.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Perfect For Low-Energy Days

Midlife often brings hormonal fluctuations that can tank your energy and motivation for traditional strength training. "There are many times when I'm having hormonal fluctuations, I can feel like absolute garbage and my energy levels are on the floor," Emma shares. On days when a gym workout feels impossible, a weighted walk provides meaningful strength benefits while still being gentle enough to manage. "I'm always motivated to go out on a walk because I absolutely love going out and walking," she adds, making this an ideal strategy for consistent strength building.

Cardiovascular Strength Too

While primarily focusing on building muscular strength, Emma found that the weighted vest significantly improved her cardiovascular fitness too. "I've been feeling really really out of breath. It's been elevating my heart rate by the simple act of adding on the weighted vest," Emma notes. This dual benefit means you're strengthening both muscles and heart without traditional gym workouts. "I've really noticed those improvements in my cardiovascular health like when I'm just running up the stairs I haven't been feeling as out of breath," she shares.

Weight Loss Without Diet Changes

Although strength building was her focus, Emma was pleasantly surprised by other physical changes. "I dropped three pounds like without even trying," Emma says about her 30-day experience. "I am someone who usually doesn't drop weight that easily without having to be very very dialed in with my diets," she adds, highlighting how the added strength training element of her walks created meaningful body composition changes without dietary modifications.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Muscle Preservation Benefits

What makes weighted vest walking particularly valuable for building strength in midlife women is how it affects body composition. "It was shown to be effective in reducing fat mass and body weight but not fat-free mass," Emma explains about research findings. This means you're preserving and building muscle rather than losing it – crucial for maintaining strength as we age. "We want our body to be metabolically active meaning that we burn more calories at rest and we do that by sustaining our muscle mass," she adds.

Bone Strength Benefits

Perhaps the most important long-term strength benefit for women over 40 is improved bone density. "As we approach peri and menopause, we get a reduction in the production of estrogen. Bone health becomes important as we have the high risk of osteoporosis," Emma says. Studies show weighted vests not only help maintain bone mineral density but may actually help reverse bone loss. "Bones grow where there are load placed on it," Emma explains, making this a crucial aspect of midlife strength training.

Getting Started Simply

You don't need to invest in equipment right away to try this strength-building approach. "You could start with something as simple as putting some weight in a rucksack," Emma suggests. Starting with household items like canned goods in a backpack allows you to test the concept before investing in a proper weighted vest. This makes it accessible for anyone interested in building strength without a gym membership.

Choosing The Right Weight

If you decide to purchase a vest, Emma recommends looking for adjustable options. "I would definitely want one that has the ability to adjust the weight so that you can start lighter and you can build up over time," she advises. Vests that distribute weight around the waist rather than just on the shoulders can also be more comfortable for extended strength-building sessions. She suggests starting with a weight that challenges you but doesn't compromise your posture.

RELATED:20 Superfoods for People Over 50

Small Effort, Big Strength Gains

Emma was impressed by how quickly she noticed strength improvements with minimal effort. "I was really impressed with the benefit that I felt in quite a short period of time and without adding any extra weight," Emma says. She used just 15 pounds consistently and still saw meaningful improvements in her muscle strength, cardiovascular fitness, and overall body composition. "When it comes to midlife health, if we want to be able to get more bang for our buck without adding any more onto your plate, I think it's a great tool to utilize," she concludes.

"I've Seen and Felt the Benefits"

For women over 40 looking to build strength without adding gym time to their busy schedules, weighted vest walking offers a simple yet effective solution. The benefits Emma experienced went well beyond what she expected – stronger muscles, improved cardiovascular fitness, better bone health, and even some weight loss, all without changing her existing walking routine significantly. "I've seen and felt the benefits," Emma shares, "and maybe if you consider it that you might too." If you're looking for a practical way to build strength in midlife without a gym membership, this might just be the approach you've been waiting for. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

She Walked With a 12-Pound Vest for 30 Days and Learned These 10 Things

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chalenejohnson/Instagram
Christopher Roback
By Christopher RobackDec 04, 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
FACT CHECKED BY Alek Korab
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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

You've probably tried various workout routines, hoping to find something that's both effective and sustainable. What if there was a simple way to supercharge your daily walks and improve bone density at the same time? Fitness expert Chalene Johnson has been helping women over 45 optimize their health and fitness, particularly during perimenopause. With over 800,000 Instagram followers, she recently conducted a 30-day weighted vest experiment and discovered some surprising benefits – and important mistakes to avoid. Read on to learn how to properly incorporate this game-changing fitness tool into your routine.

Why Consider a Weighted Vest?

"There are so many well-researched and substantiated reasons why walking with a weighted vest is one of the absolute best things you can do for your health," Johnson explains in her post. She initially started using a weighted vest to improve bone density after being diagnosed with osteopenia. "When I first started looking at wearing a weighted vest, it was because I was trying to improve my bone density at age 47 or 48," she shares.

The Science-Backed Benefits

"Studies show it dramatically improves bone density just wearing a weighted vest," Johnson notes. "Women who were postmenopausal wore a weighted vest three times a week doing a very short duration workout, and the study concluded a dramatic increase in bone mineral density." Beyond bone health, she adds, "Studies also show that wearing a weighted vest, even just as little as three times per week, can improve your VO2 max, balance, and joint stability."

Choose the Right Weight for Your Fitness Level

"One of the biggest mistakes I made was buying a 30-pound vest right away," Johnson admits. She recommends starting with an 8-pound vest for most people. Those with a weaker core might begin with 5 pounds, while stronger individuals could handle 12 pounds. "I think it depends less on your weight and height and more upon your strength, your core strength, and what's comfortable for you," she explains.

Find Your Perfect Fit

"The way that it fits you makes a really big difference," Johnson explains. She tried several vests before finding the right one. "Some people find that the vest felt too tight across the shoulders or it's not long enough in the back, and so it really does depend on your size," she notes. Finding the right fit is crucial for comfort and proper posture.

But What If I'm Already Carrying Extra Weight?

Johnson addresses a common concern: "A lot of people wonder if you really need a weighted vest if you're already carrying around extra weight." Her research revealed encouraging news: "Wearing a weighted vest can speed up the weight loss process, and studies show that it helps to prevent sarcopenia, which is the loss of muscle."

Start Slowly and Build Up

During her first week, Johnson only wore the vest around the house. "I wanted to get it off as quickly as possible," she recalls. "By week two, I started wearing it on a walk." Her advice? "Just wear it for 10 or 15 minutes inside your house until you start to get used to it, and then wear it for a little bit longer."

Incorporate It Into Daily Activities

"If you are a woman who's getting ready in the morning, just put it on over your robe or while you're putting on your makeup," Johnson suggests. She found success wearing it during everyday tasks: "I would wear it while I'm walking through the house, running errands, brushing my teeth, maybe doing research, standing up at my working desk."

Don't Rush Your Long Walks

"I don't enjoy doing a long walk with it yet, but I'm working up to that," Johnson shares. She found a creative solution: "What I'm doing right now is kind of backtracking and working my way up to that. I will do a long walk in the morning, usually an hour... and then a couple of times a week when my husband and I take a leisurely walk after dinner, we both put on our weighted vests, and we walk slower."

Unexpected Benefits

"I feel like the vest pulls my shoulders back to improve my posture," Johnson reports. "Then it started to feel like a hug. I started finding myself thinking about like, 'Oh, I want to put my vest on.'" She noticed similar benefits for her husband, noting improved posture and increased calorie burn.

Care for Your Vest Properly

Johnson recommends choosing a black vest since they show less sweat and wear. "When it gets really gross and sweaty, I just stick it in my shower and put some soap on it and let it air dry," she notes. She also appreciates practical features: "I really like that they have these reflective straps on them... and this one also has a kind of cool little pouch in the back, which allows you to put a key or maybe even your cell phone."​​​​​​​​​​​​​​​​ And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

This Woman Lost 6 Pounds in a Month by Wearing a Weighted Vest

Erin_Girouard_erinjgirouard1
Copyright erinjgirouard/Instagram
Leah Groth
By Leah GrothDec 03, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you thinking about adding a weighted vest to your walks? Erin Girouard is a mom and weight loss warrior who lost 75 pounds and helps other women do the same. She regularly shares her tips and tricks on how to burn fat in a natural and sustainable way. In a new post, she details her experience wearing a weighted vest. “35 days ago, I bought a weighted vest and started walking every morning…I was not expecting what happened next,” she writes in an Instagram video of herself walking. In the post, she reveals that she dropped pounds fast. “I lost 6 lbs,” she says, going on to reveal the other benefits of walking daily with a weighted vest.

She Had Been in a Weight Plateau for Months

“I had been on a plateau for months. No matter what I ate or how much I worked out, I just couldn’t break through it,” she writes in the post. “I was on a call with some fabulous women talking about managing symptoms of perimenopause, and they suggested making walking a daily non-negotiable, but like so many of us do, I told myself I definitely didn’t have time.”

When She Started Walking, She Lost Weight Fast

“Except…I did have time, and once I made it a priority, it very quickly became the best and most peaceful part of my day. I scheduled it, and before I knew it, I was back to feeling my best and six pounds lighter on the scale. This was all in the same month I learned to make sourdough and ate my weight in bread, so I know it was the walking that did the trick,” she says.

It Also Improved Her Mental Health

It wasn’t just weight loss that she experienced as a result of her walks. “I also learned that spending time in nature every single morning does WONDERS on my mental health. I come back feeling energized, focused, and more able to take on my day,” she writes.

And, It Improved Her Spirituality

It also helped her mind in other ways. “I learned that some of my best thinking is done on that one-hour walk and have had emotional, professional, and spiritual breakthroughs on the trail,” she continues in the post.

RELATED: 6 Things Coach Quit Doing to Lose 50 Pounds

She Broke Through Negative Thoughts

It also helped her process a lot of things she was struggling with. “I learned that even though I’ve been on my health journey for four years, I still struggle with overcoming the negative thoughts and beliefs I create in my head. Sometimes, when you feel resistant to something, you just have to take ACTION to get the motivation you’re looking for. (The podcasts I listen to on my walk help with this),” she says.

And, It Taught Her the Importance of Evolving

It also taught her that sometimes you need to evolve your approach to health and wellness. “I learned that sometimes, it is necessary to make changes in your routine to see the results you want. As we age, what once worked might not work anymore, and that doesn’t mean we’re broken. It just means it’s time to switch it up,” she says.

Remember That Things Can Change at Any Moment

In another post, she revealed more details about her weight loss journey and how it was jump-started. “One early morning in my basement, I asked God to show me the way back to my energy, my purpose, and my happiness. That morning, I heard a voice as clear as day that said, ‘start sharing the food that changed your life,’ and with one recipe, my little corner of the internet exploded with thousands of incredible women joining me to feel more inspired in their nutrition,” she writes. “Sharing the things I’ve done to lose 75 lbs and change my relationship with food has brought me back to life. And taught me so so many lessons in the process.” Her first tip? “If you told me I’d be ending the year feeling joy, I would have said no chance. Remember that if you’re in a dark place right now. It can change at any moment,” she says.

Help Others

She also recommends helping others to get out of their own way. “The fastest way out of feeling stuck is service to others. Waking up every day and intentionally seeking ways to be a light for others has healed me,” she says.

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

And, Grief Is Temporary

She also discusses the grief she experienced after losing her father. “If you’re walking through grief, there will be brighter days ahead. It won’t always feel like you are swallowed by it. I promise,” she says.

Listen to Guiding Voices

Finally, let God guide you. “Listen to the whispers. Maybe you aren’t a believer in God, but you still have a guiding voice that urges you toward your path. This voice knows the way to reach your most authentic life. Trust it. When you’ve silenced it for so long, it stops being as loud. But it’s always there,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

She Lost 12 Pounds in 90 Days by Adding This One Thing to Her Walking Routine

Courtney_Pappy6
Copyright courtneypappy/Instagram
Leah Groth
By Leah GrothJan 01, 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.

Do you want to make the most of your walking routine? Doing one simple thing can make a big difference. Courtney Pappy is a fitness and nutrition expert and accountability coach who helps her clients “take control” of their health and become the best version of themselves. In a new social media post, she reveals how making one change to her walking routine resulted in big benefits for her body and weight loss goals.

Wearing a Weighted Vest Was Game-Changing

Courtney reveals that the addition of a weighted vest she purchased on Amazon made a big difference. “I started wearing this 12-pound weighted vest on my hot mom walks, and these 3 things happened,” she wrote across the Instagram video.

It Helped Strengthen Her Core

The first benefit, per Courtney? “Strengthened my core,” she writes. “The constant, added resistance forces your muscles, especially those in your core to adapt and grow stronger.”

It Helped Burn More Calories

Another benefit? “Burned more Calories,” she writes. “Studies have shown that wearing a weight vest that is 10% of your body weight can help you burn up to 8 percent more calories than doing the same activity without a weight vest.”

RELATED: 4 Weight Loss Rules This Top Coach Swears Will Work In 2025, "I've Never Seen This Fail"

It Helps Improve Posture

It also offers back benefits, says Courtney. “Improved my posture - Weighted vests can contribute to improved posture indirectly by adding resistance & forcing you to hold in muscles in your core & upper body you normally wouldn’t,” she writes.

She Also Eats Enough Protein

In another post she revealed a few more things she did to lose 12 pounds in 90 days. The first? “Eating 30 to 40 grams of protein at every meal,” she writes. And, in another post, she elaborates more on diet. “Focus on Whole Foods vs processed foods,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Strength Training

Another health habit that helped Courtney achieve her goals? “Do 30 min strength training workouts right at home,” she reveals. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Walking Up to 10,000 Steps Per Day

Aside from wearing the weighted vest, she also sets step goals. “Get in 8-10k steps a day which means two 20 minute walks,” she writes. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

RELATED: Woman Lost Fat in Her 40s by Doing These 2 Things

Get Sleep

Rest is also important, per Courtney. “Get 7-8 hrs of sleep every night, go to sleep instead of staying up all night scrolling,” she recommends. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Hydrate

Lastly, she stresses the importance of hydration. “Chug water like it’s your day job, get in at least 80 ounces a day,” she says. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Doctor Eats These 10 Foods Daily to Mimic Ozempic

Tess Thomas drtessthomas
Copyright drtessthomas/Instagram
Leah Suzanne
By Leah SuzanneMay 09, 2025
Leah Suzanne
Freelance Writer/Editor
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Do you want to lose weight without taking Ozempic or another GLP-1 weight loss drug? There are foods you can eat to trigger the same hormones. Tess Thomas, DO, is a board-certified family Doctor with 20+ years of experience helping busy women reverse pre-diabetes, lose weight, and stop playing tug-of-war with their blood sugar. In a new social media post, she reveals the food she eats daily that “mimics” Ozempic. “You don’t need a prescription to start regulating hunger, reducing cravings, and improving blood sugar…You just need foods that work with your body’s natural GLP-1 hormone. These 10 are the real MVPs,” she writes.

Avocados

Avocado on rustic wooden table. Raw Fruits healthy green food concept.​AvocadoShutterstock

The first food she recommends is avocado. “Loaded with healthy fats that slow digestion, keep you full, and help prevent blood sugar spikes. Plus, they’re packed with fiber!” she says.

Lentils

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,Of​LegumesShutterstock

Next up, lentils. “A plant-based powerhouse. Full of fiber and protein, they help blunt blood sugar surges and keep you full for hours,” she says.

Chia Seeds

Organic,Dry,Black,And,White,Chia,Seeds,Against,A,BackgroundShutterstock

Chia seeds are another great weight loss food. “Absorb water and expand in your stomach, creating a gel that slows digestion and increases fullness — naturally reducing how much you eat,” she says.

Eggs

hard,Boiled,Eggs,protein,breakfast​Don’t Skip BreakfastShutterstock

Eggs should also be on your shopping list. “High in protein and essential nutrients. Eggs help lower levels of ghrelin (your hunger hormone) and stabilize your appetite all morning long,” she explains.

Farro or Quinoa

Cooked Organic Farro Grain in a Bowl for Dinner​Protein-Packed Farro SaladShutterstock

Both farro and quinoa are great for weight loss. “Unlike refined grains, these ancient grains are rich in fiber and protein — meaning fewer crashes and more steady energy,” she says.

Kefir or Greek Yogurt

Milk,Kefir,Grains,Spoon, probiotics, health, gut, food, diet​Probiotic Foods: Kefir Greek YogurtShutterstock

Don’t sleep on kefir and Greek Yogurt. “Great for gut health, which is closely tied to blood sugar control. The protein content also helps regulate hunger hormones,” she says.

Zucchini or Cauliflower

several zucchini isolated on a wooden table9. Zucchini: 17 caloriesShutterstock

Add zucchini and cauliflower to your shopping list. “These low-calorie, high-volume veggies add bulk to meals without raising blood sugar — so you feel full on fewer calories,” she says.

Rotisserie Chicken or Tofu

Homemade chicken rotisserie with thyme, lemon closeup on a slate board on the table. Horizontal top view from above​Buffalo Chicken Lettuce WrapsShutterstock

Two great protein sources? Rotisserie chicken or tofu. “Convenient, lean protein sources that help preserve muscle, increase satiety, and keep your metabolism humming,” she says.

Sardines or Salmon

Grilled sardines on a plate, All Saints, 'Santos Populares' holidays in Lisbon in JuneShutterstock

She also recommends sardines and salmon. “Rich in omega-3s and protein, they help reduce inflammation, improve insulin sensitivity, and regulate appetite.”

Apples or Pears (with skin)

Pear tree. Ripe pears on a tree in a garden​PearsShutterstock

The last item on her list? Apples or pears. “Packed with fiber and antioxidants — they slow glucose absorption and support gut health and fullness,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Pharmacist Lost 35 Lbs on a GLP-1: 5 Things

Lindsey Guldenschuh pharmacist_lindsey
Copyright pharmacist_lindsey/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 09, 2025
Leah Suzanne
Freelance Writer/Editor
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.

Are you taking Ozempic or another weight loss drug and not getting the desired results? One expert-slash-weight loss warrior has some advice for you. Lindsey Guldenschuh is a pharmacist who shares information with her followers about GLP-1 drugs, as both an expert and someone on them. In a new post, she reveals the key habits responsible for her weight loss success. “I’ve lost 35 lbs on a GLP-1 by sticking to these five non-negotiables,” she writes, going on to reveal the five things she prioritized.

Prioritizing Protein

The first habit was prioritizing protein. “I aim for at least 100g of protein daily, which keeps me full, supports muscle, and makes hitting my goals way easier. Protein coffee in the morning is a staple!” she writes.

Eating in a Calorie Deficit (with GLP-1 Support)

calorie counting app on smartphone screen. Counting calories on a diet. Weight loss​Create a Slight Calorie DeficitShutterstock

Next, she eats in a calorie deficit with GLP-1 support. “I use the FatCalc calculator to figure out my deficit, and thanks to the appetite suppression from my GLP-1, I can actually stick to it without food noise running the show,” she says.

Moving Her Body Daily

Happy woman running with a weighted vest​She Walked with a Weighted VestShutterstock

The third habit she swears by is exercising, moving her body daily. “Started with simple walking, then added a weighted vest to level it up. I walk during work breaks, at baseball practice, or on my walking pad—my goal is 7,500 steps/day and 3–4 strength workouts/week,” she writes.

Hydrating Like It’s Her Job

Young woman in black sport outfit resting and drinking water after running.​3. Drink More WaterShutterstock

She also makes sure to hydrate. “I drink 100+ oz of water daily, and start my mornings with electrolytes to boost energy, digestion, and overall well-being,” she says.

“Being Boring on Purpose”

delicious grilled steak meat with vegetables on barbecue grill with smoke and flames. popular outdoor summer activity for friends and familyShutterstock

Being boring on purpose,” is also important, she claims. “I keep my meals simple and repeatable with a few high-protein staples I rotate weekly. No complicated recipes, just a doable routine that makes tracking and staying consistent so much easier,” she writes.

Sustainable Habits Are Key

Happy woman with bread on her shoulders laughs front view and sunset in the backgroundShutterstock

The bottom line? Sustainable habits are key, she says. “No magic, no perfection—just structure, support, and habits I can stick with thanks to the help of my glp-1.” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

The 5 Daily Habits the Strongest People Over 50 Swear By,

Jon Williams jonwilliamsfitness jonwilliamscoaching
4 Signs You Are Eating Too Much Protein to Lose Fat
Copyright jonwilliamsfitness/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 08, 2025
Leah Suzanne
Freelance Writer/Editor
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.

Are you trying to incorporate healthy habits into your life, so you can get stronger and lose weight? According to one expert, there are some everyday habits that the fittest people have in common. Jon Williams is a fat loss expert and fitness trainer who helps men and women lose 20-plus pounds of body fat. In a new post, he reveals the top 5 habits of the “strongest people 50+” in the gym for a week. Here is what he learned from observing them:

They Have Consistent Training Schedules

“I noticed that the strongest people in the gym have a consistent training schedule. They treat their workouts as a non-negotiable part of their day, which helps them build muscle and improve their overall strength over time,” he says.

They Lift Weights and Split Days

Athlete,Dumbbell, Bodybuilding, weights, lifting, exercise, gym, weights​Fundamental 2: Strength Train at Least Three Times a WeekShutterstock

“I observed that they focus on lifting weights each day,” he says. “Doing specific splits: such as lower and core days, or push and pull days. Engaging multiple muscle groups and promoting overall functional fitness.” According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

They Pay Attention to Nutrition

Sporty,Muscular,Man,Pouring,Protein,Powder,Into,Bottle,For,Shake​Dessert Without GuiltShutterstock

“It’s clear that they pay attention to their nutrition. They seem to make sure they’re eating enough protein, healthy fats, and complex carbs, which supports muscle recovery and gives them the energy they need for intense workouts,” he continues. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

They Have “Strong Mental Resilience”

“I can see that they have strong mental resilience and set clear goals. This mindset helps them push through challenges and stay committed to their fitness journey, even when things get tough. They are very consistent, same time every day,” he says.

The Prioritize Recovery

In addition to doing work, they rest. “They also prioritize recovery practices. Whether it’s stretching, foam rolling, or getting enough sleep, they understand how crucial it is to recover. Most do saunas and cold plunges,” he concludes. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

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