Walk 8,000 Steps Each Day for Fat Loss: Shed Stubborn Fat

[@ryandeffley7652]

One thing to remember as well is that you can break the steps up over the course of the day. It doesnt have to be in one shot. Let's say you hit 4K steps in a 30 min walk. If you hit 3-4 of those per day when you have time, that's 12-16K steps and it adds up. But if you tell someone, go do a 6-8 mile walk, they may find it daunting. Another way to add steps is to pace between sets of lifting at the gym. When I'm resting 2-3 min between sets, I walk back and forth to stay dialed in. After 60-75 min of lifting, this adds thousands of steps onto my total.

[@ChadeGB]

4k in thirty minutes? I can hit around 3200 at a very brisk pace, to hit 4000 I'd have to break into a slow jog... but I'm pretty tall at 6ft 1", maybe that's why? Smaller legs would mean more steps?

[@ryandeffley7652]

@ChadeGB - 4mph is a brisk pace that's very achieveable that's hardly a jog. But in the end, you're overthinking it. If you hit 3200 steps in 30 min, just keep working in 3200 multiple times per day.

[@traviscash4742]

Where it gets hard for most, is you have to work most of that 2 hours of walking into a 6 hour window (free time). And if you had to choose what to do with 1/3rd of your free time, would you use that two hours to walk, or do dedicated resistance training and more intense cardio? Most jobs dislike away from desk time. You can work 8000 in, generally you will need to be slightly creative to do so.

[@ryandeffley7652]

@traviscash4742 - You can also get mini walks in during the work day to chip away at it, get up a bit earlier to walk before work, do 10-15 min walks after each meal, etc.. It's amazing how much free time we actually have when you see it with a different POV or get creative with time management.

[@traviscash4742]

@@ryandeffley7652 It's going to be 2 hours of time no matter how you cut it. Wake up earlier, you're cutting into recovery time from sleep. Most of which is going to take place in the 6 hour window. 8k steps, I think you can get in with a few work breaks and parking at the back of the lot and a short walk end of day. If you can get 16k steps in a day, good for you man. It's not something that applies to most/all people though. A lot will justifiably struggle to get 45 mins workout time 4-5 days a week. Unless you save time by eating pre-made manufactured meals, etc. Which likely counteracts the health benefits of the extra walking.

[@superstarichiban]

I was 375lbs and miserable. Working night shift, walking 2 miles at work did nothing to me. So I started walking 3 miles when I first woke up in addition to my work walking. It eventually became jogging 4, then 5 miles a day and eating a nearly no carb carnivore diet - I lost 175lbs in 11 months. Exercise is the key.

[@frontierlandfrank5314]

Very impressive 👏🏻👏🏻👏🏻

[@phoenixbyrd79]

No, it's dropping the carbs that had the biggest impact. Exercise helped with some weight loss, but mostly muscle toning, building and engaging greater endurance.

[@superstarichiban]

@phoenixbyrd79 agreed. My parents are in their late 70s, and after my success, they just cut carbs and each lost 50lbs. The exercise helps with mood, loose skin autophogy, muscle-tone (which in itself helps to keep fat burning), and general wellness. You have to exercise if you don't have an active lifestyle or else you will rebound. Discipline and routine are key to maintaining weight loss and health overall.

[@meggarstang6761]

I follow a carnivore eating strategy, no weight left to lose, but mobility is key so I walk and exercise to stay limber and fit. This video reinforces the need to keep moving!

[@DynamicUnreal]

@@phoenixbyrd79What about the hunger suppressing aspects of constant exercise?

[@ReoL_17]

18 months of a minimum 12k daily step count, zero days off, and I've completely reshaped my body, leaned out, have a four pack trending towards a six pack. The mental benefits are remarkable too, no brain fog, no fatigue, almost unlimited energy. We're built to walk.

[@billmangan603]

Did you also reduce calories per day?

[@ReoL_17]

@@billmangan603 No, I ate normally, calorie deficits were created strictly with fasting and increased activity.

[@aheartonmyplate]

Did you do weight training?

[@notnow7973]

Congratulations!!!!

[@lizziebkennedy7505]

We sure are built to walk!!

[@michaeltaylor8204]

age 62 I have walked 20,000 steps everyday of my life as I have never!!!! had a driver's licence. I have the cardio health of a young athlete.

[@voyageswithshyeasha1398]

🙌🏿🙌🏿🙌🏿

[@miaporche2256]

❤

[@greaterishe7197]

❤️

[@J3Diva]

Amazing 🤩 keep going strong 💪🏾

[@jamesnguyen7069]

geeesh ur feet must hurt

[@Randaddy25]

I'm a plastic manufacturing plant floor supervisor. I walk almost 6 miles every day. I also lift after work. Turned 40 this year, still shredded. Still got a 6 pack that's clean. Stay active people.

[@vickyonishi]

Yes! I moved from a very walkable neighborhood to a non-walkable one and without changing my workouts or diet, I gained 10 pounds in one winter. This makes so much sense. Thank you.

[@AncientYouth64]

because you went out of calorie balance

[@sweetpeace5]

I drive 30 minutes round trip to hike 3-4 miles. Absolutely worth it: beautiful scenery, fresh air highly oxygenated, mood altering, mind-clearing, life-giving.

[@noloveforthehaters]

Because you were eating more calories than you were burning.

[@seeyeah5172]

So it sounds like the frequency to your walks changed?

[@GM-ue8xc]

Sounds like you were eating more than your body was burning. I find that tracking your calories helps & makes such a difference!

[@RenySouthCarolina]

Love walking. I always hit a minimum of 15K steps a day. The mental health benefits are priceless!

[@stephanie_smith]

Agreed!!! I walk twice daily if I can and def every evening after my last meal. I strive for 12 to 15k...some days I get 20k and others 8k. I walk for both mental health and weight maintenance!!

[@NeoKurow]

That takes way too much time. Anything more than 8K is like 2 or 3 hours.

[@J3Diva]

Amazing!! Keep going strong 💪🏾

[@vintageprue8728]

Glad you feel better, but exercise in itself does nothing for depression.

[@stephanie_smith]

@@NeoKurow it takes 45 minutes to walk 2.5 miles/5000 steps. IMO... being physically and mentally healthy is so worth it.

[@theEquYnoX]

It's not fat shaming. It is fit affirming. I do have to correct myself with the original post. I failed to say that the "solution". To fat shame a person, To belittle and cause harm is never a good thing (or for any reason really). However, affirming someone's fitness lifestyle with care and understanding is a way to help a person along this path. That is from someone who used to have an unhealthy lifestyle, I cherished the times when people gave me affirmations during my journey (i.e. “Hey, you are looking good. Your hard work is paying off. Keep it up.”). I needed those to keep on track and break plateaus. So now that I am in a better place, I want to give by fit affirming those that need it as well. To end this, yes, I am doing better, always keep free, do not judge a book by its cover, and question everything.

[@infinitedreaming222]

If you’re shaming people then it’s SHAMING. There’s no way for you to manipulate language to turn shaming tactics into affirming.. It’s not hard to affirm fitness WITH FAVTS AND STUDIES without harming others - and that’s the problem humans rarely know how to motivate without harming peoples self esteem and sowing in self hatred. DO BETTER.

[@theEquYnoX]

@@infinitedreaming222 By saying “DO Better”, is that not a form of shaming in itself?? I think you might have misunderstood my comment. Let me correct myself for you and other readers. I should have started my original comment with “The solution”. The solution to this epidemic of unhealthy living, and obesity, is not to fat-shame others, but to affirm their fitness goals, actions and successes. This can be done as you said, through facts and studies, by sharing knowledge (as is done here), but most importantly through a caring and helpful heart. To share a small story about me, I was once one of those people who was ridiculed and fat-shamed. My 300+ ibs body not only restricted my ability to live but also restricted my job opportunities. I wish and I prayed that someone during my journey of change said “Hey good job moving 8k steps today” or “Your hard work is paying off”. Now, that I am… better, it strive to help others with motivation, support, and kindness that I did not receive. I affirm their success, but I don’t shame (or affirm) the failures. I hope that this clears up my comment and thank you for bringing this to my attention. I hope you have a great rest of your day and a healthy long life. Stay free my friend.

[@theEquYnoX]

@@infinitedreaming222 By saying “DO Better”, is that not a form of shaming in itself?? I think you might have misunderstood my comment. Let me correct myself for you and other readers. I should have started my original comment with “The solution”. The solution to this epidemic of unhealthy living, and obesity, is not to fat-shame others, but to affirm their fitness goals, actions and successes. This can be done as you said, through facts and studies, by sharing knowledge (as is done here), but most importantly through a caring and helpful heart. To share a small story about me, I was once one of those people who was ridiculed and fat-shamed. My 300+ ibs body not only restricted my ability to live but also restricted my job opportunities. I wish and I prayed that someone during my journey of change said “Hey good job moving 8k steps today” or “Your hard work is paying off”. Now, that I am… better, I strive to help others with motivation, support, and kindness that I did not receive. I affirm their success, but I don’t shame (or affirm) the failures. I hope that this clears up my comment and thank you for bringing this to my attention. I hope you have a great rest of your day and a healthy long life. Stay free my friend.

[@10speed4]

@@infinitedreaming222WRONG! People can say whatever they want. You yelled (in caps) at someone you don’t know. You are the problem not the admin of this thread.

[@roseywinter]

There are a lot of people who may look like they don't exercise, but they actually do. It's definitely fat shaming. Somebody could have gone from 400 lbs to 300 lbs and many people would have no clue this person exercises regularly and lost 100 lbs.

[@katyasehryn8810]

I love how you say exercise snacks! I love the idea of spoiling my body with health and not having the connotation of work attached to the movement.

[@juliehilton1701]

Agreed

[@Guitar.Gemini]

Walking is based. Just 15 minutes of brisk walking after a meal works wonders. Don’t be afraid to start slow. It’s very uncomfortable and discouraging to try and force yourself to do an hour of walking if you’re used to being sedentary. Habits build over time, so start small and just increase in increments. You’ll be absolutely astonished how far you can really go with your own health and fitness if you stay disciplined.

[@deebell8727]

Would walking in place be the same? I don't feel comfortable walking in my neighborhood so would getting a step and walking in place at home help the same way as walking outside?

[@Guitar.Gemini]

@@deebell8727 I’m not sure it would be as beneficial, but there’s no reason you couldn’t just throw some squats or something into it. It’s better than nothing as long as your heart gets pumping a bit. I used to jog in place all the time. It would be fascinating to see a study on just how different walking v walking in place is. The time is now- just get to moving and make it a discipline. You’ll feel better in the long run (provided you’ve got not health problems that inhibits this). I’m not a doctor, but I’ve lost some 200lbs in my life.

[@jonharrison9222]

‘Based’ is the endorsement of a troll.

[@julieellis6793]

​@deebell8727 you could use some step excercises on yt. They're free and you can do them in the safety of your home.

[@rabiaraja5381]

​@@deebell8727follow growwithjo or Leslie sansone walking workouts. They worl wonders

[@rchhtt5210]

Walking has always been my favorite exercise. An hour or more of walking in the morning, yoga in the evening, and a low carb diet make me feel amazing.

[@ianstuart5660]

Definitely a great plan!

[@alliep7288]

I walk 40 miles a week so I can eat carbs 😂 lol

[@jennysaunders6648]

I love this plan

[@drip369]

I bet* our ancestors would laugh at us because they probably did 20,000 steps on a very very easy day and some folks struggle to even hit 5,000

[@healing682]

try 500 for some, that was me with ME CFS for years until I moved out of a moldy apartment.

[@drip369]

@@healing682 mold is no joke! It's kind of interesting though because I found Sal from Mind Pump on this channel and they just had a podcast yesterday with a woman talking about signs&symptoms of mold exposure. Funny health things just fit together...

[@nikk5002]

@@healing682 omg same. And I was in a moldy apartment too. Naturally became more active once I moved

[@user-jb3bg9og7b]

Yeah, also the amount of climbing and tree swinging. Ancestry back then most lived by climbing in trees to stay safe.

[@jfkst1]

Ok...and they were technologically primitive. What's your point? It's completely impractical to spend most waking hours doing physical activity as the modern world requires more cognitive tasks.

[@highpriestess7520]

When I was in my 20s I was too cheap to buy a bus pass so I'd walk to work every day. I worked at a movie theater where I'd clean theaters all day (walking back and forth, up and down stairs), and then I'd walk home. I was SO fit even though I ate the garbage food at the movie theater. The only exercise I did was yogalates once a week and I always thought THAT was the reason I was fit. This was years ago, before smart phones or fitbits, so I never knew how many steps I did... but the walk to work alone was 5km... so that's 10km to walk there and back (took me 40 mins each way), plus all the walking during a 6hour shift. No wonder I started gaining weight when I finally got an office job (and why my weekly yogalates was no longer working)!!

[@bdoubleeb3039]

I’ve lost 8kg this year walking 10k steps, cutting crisps, chocolate, sweets, alcohol at home, and processed food.

[@JustChill-zd4ib]

Great choice with diet/exercise.

[@AA-td1yw]

Dark chocolate is good for you❤

[@donaldnicol8415]

In my early 40's I was walking 25 miles a day and doing 1,000+ squats picking up potted trees from 10 lbs-40 lbs each.I ate 7,000 to 8,000 calories a day and maintained a steady weight of 225 lbs.During the most intense time,baling Christmas Trees for 6 weeks.I was lifting and throwing usually 30,000 lbs of trees each day.No matter what or how much I ate,by Christmas I would weigh 190 lbs.Today at almost 71 years of age,have become a daily walker,minimal carbs,eating lots of broccoli,romaine,apples and spicy kimchi,washed down with water and black coffee.Striving towards 8,000 steps per day is my new goal!

[@arizee5040]

Now I know you lying 😭😭 8,000 cals a day?

[@blutru1328]

You got this, you are a STAR ! God Bless always !

[@LoopDoc]

Amazing

[@donaldnicol8415]

@@arizee5040 Okay why don't you go and work out at my outdoor gym,for 9.5 to 12 hours per day.Rain or shine,through snow up to your hips,or boot sucking mud digging trees,or pruning Christmas trees in the deathly heat of July and August.Drinking as much water as you can hold every couple of hours.Eating half a loaf of bread covered in meat,beans,cheese and raspberry jam every day during work.Coming home and eating 1 kilo of yogurt every day,with 6-8 apples,3-4 bananas.Breakfast at 4;30 am a soup bowl of porridge,them same bowl filled with blueberries,coffee and 2 liters of water.

[@carolinasierra4657]

@@donaldnicol8415amazing! How many hours did you sleep if you woke up at 4:30? Keep it up!

[@ethxo6734]

Installed my walking pad and standing desk this week. It’s made a huge difference in helping me reach my 10k steps a day 😊

[@blutru1328]

Me too ! I bought a Walking Pad from Amazon last month and it is helping me be MORE consistent in getting the healthy 10K steps in EACH DAY ! God Bless always !

[@sk8terG154]

I mean, this may be a silly question but, does walking on the pad count the same as walking around outside for 10k steps?

[@ethxo6734]

@@sk8terG154 I’m sure there is a difference just based on the uneven surface and being outdoors, if I had the choice I’d opt for outdoor walking. Hard to quantify. But it’s still been a net positive for me nonetheless.

[@sk8terG154]

@@ethxo6734 Awesome. I use to be very active, working construction. I now work from home and am having to adjust. I appreciate the reply.

[@annekathleen4498]

​@@sk8terG154I got rid of my walking pad. My legs felt shaky after using it and I kept having to adjust it because the surface slipped to one side. Walking outside is much nicer and I love the fresh air. I felt better walking outside than in the house 😊

[@bethmarsh9595]

Walking 10,000+ steps 5x week has had a bigger impact on my body composition than when I was doing CrossFit workouts 3-4 days/week. The walking regimen was necessary due to some health issues and I never expected it to have such an impact on helping with fat loss. It’s pretty unbelievable actually. I’m going to continue with the walking and slowly add some resistance training but no intention of ever going back to the high intensity, super heavy lifting. My body clearly likes this exercise type much better. I also eat high protein, high fat and very low carb which keeps my energy levels stable.

[@jc10907Sealy]

One month of walking 3 miles per day and I see my body reshaping and my strength in increasing.

[@cherylberkey9056]

I broke my hip 1.5 years ago, had 2 replacements and have been sedentary since. I live with constant pain and have developed other medical issues with my heart. I've gained 30lbs in my middle. I have no motivation. I've gotten lazy. PS; I'm a former marathoner with my last marathon at age 52 and have been a runner since I was a teen. I'm now 74 and was active up to the fracture. I've lost it all. I want this talk to motivate me, please, Lord.

[@orion9k]

Everyday I am out walking my 4000-6000 steps in the park, there is this one guy from elder carehome, he is in a wheelchair pushing himself backwards with his legs, every day I see him. I am pretty sure he is pushing at least 4000 steps, very slow but he is out doing it, so seeing this old man in a wheelchair pushing himself backwards with his legs because his arms cant push, I just know there is mostly only excuses from people, when they are sedentary.

[@rctube1958]

Get your fat a** up and get moving. F*ck motivation.

[@scooterp7009]

@@orion9k Pain is a strong motivator, or demotivator if you will. I seem to have developed chronic fatigue syndrome and I’m only in my early ’60’s. I want to exercise, I want to work hard and be productive, but the post exertion malaise is brutal and extremely debilitating.

[@johnroche5461]

🙏🙏🙏

[@orion9k]

@@scooterp7009 i also had chronic fatique, there are so many remedies and supplements to counter it, and give you small daily boosts that will get you going for at least an hour walk or gym work.

[@klf153]

"Exercise snacks" is a marvelous way to think of how to add movement all day long. I begin my day with 20 minutes rowing on Concept 2 plus yoga but that's not enough to reach 8000 steps. Exercise snacks are the solution. I am 80 and aiming for at least 100. Seriously. Thank you!

[@stevec3526]

I walk 5k steps before breakfast. 5k at work and 5k after dinner.

[@Highintensityhealth]

Love this!

[@GG-wg1yh]

This is truly the GOAT convenience way to get your steps. Walking at work is always good.

[@GM-ue8xc]

That’s awesome & helps with digestion, too!

[@yavor_zlatanov]

Exercise resistance?!? Mike, you just blew me away. This is possibly a part of the answer to my weight gain dilemma I've been struggling with for the past 2-3 years. I'm super active athletically, and yet struggle with fat loss, despite my efforts in the gym, eating keto/carnivore, etc.

[@Choctawformerlyknownasblack]

Maybe try fresh fruits and veggies while consuming less meat? I'm a 41 year old woman, 5'8, 160 ( high school weight again when I was captain of the girls basketball team) and active, but I've continuously had to switch up my eating over the years. Different eating ideas have worked at different times in my life. Just my experiences, so who knows, but good luck and keep up with what makes you happy 😊

[@williampasternak1623]

I’m walking 65 mins per day (3.2 miles per day) and I have made this the number one priority of my day. I have an extremely busy life with work, family etc. My walk is first and my family knows it! They support me 100% and this is key

[@ladybird491]

Congrats! I am actually looking for a hike club in my city and hiking daily and a steep hill daily.

[@mrs.stocky2445]

I have to work to make sure I get more than 5,000 steps a day as a stay at home, homeschooling mom. We are busy all day but it’s low intensity and the house is only so big. I’ve started a new routine where we go for a 15 minute walk after breakfast and lunch and then I go for a long walk after I put the kids to bed. It is complicated sometimes to get everything in, but as I have aged I have had a hard time maintaining a healthy weight regardless of nutrition and I have found my exercise becoming less effective. I’m glad I found this video today, it will encourage me to keep pushing to at least do frequent walks when I can’t seem to get anything else into my day.

[@conservativebarbiedoll589]

I have been doing some research on hormones, menopause, and perimenopause. As a woman you may want to consider looking into this topic yourself, we all go through it and you might find validation for some of the issues you’re experiencing. Dr. Marie Claire Haver is a great place to start ❤

[@ropeadope3010]

Do you know your maintenance calories?

[@lonewolf30531]

Wake up earlier and hit the gym.

[@defeqel6537]

hint: you can do a pretty effective 3-min routine whenever you find the time: 30 seconds of marching in place 30 seconds of squatting 30 seconds of side to side steps (1,2,3 rhythm) 30 seconds of side/one leg squats (alternate between legs) 30 seconds of forward and backwards steps (1,2,3,4,5 rhythm) 30 seconds of lunges all done without resting in between. You can remove some of the steps if you have slippery floor. Squats and lunges should be done slowly (when going down)

[@mrs.stocky2445]

@@defeqel6537 I’m working on some short workouts this summer so I can find a rhythm before school starts back. The labrum in my hip is detached from the bone, so I do have to be aware of it when I select exercises or find modifications that won’t lead to further injury of that joint.

[@hikedayley9309]

Yes, walking 8,000 to 10,000 steps daily will help to re shape your body IF you eat a calorie deficit over time.

[@adamorly2971]

Correct!!

[@GM-ue8xc]

Key words: calorie deficit 🔑

[@FriskyTendervittles]

Actually there’s a ton of people who reaped the benefits of walking without cutting the food calories they eat. There’s videos all over you tube of people who have done this. Thats not to say the deficit wasn’t created by the walking but you don’t have to cut your food calories.

[@hikedayley9309]

@@FriskyTendervittles If you have a lot of weight to lose you would do better by cutting calories and walking daily.

[@FriskyTendervittles]

@@hikedayley9309 you can create a calorie deficit from exercise alone. A deficit is created either way. I have lost a ton of weight this way along with many other people. It’s simple math

[@thekrutchinator]

Wake up, bulletproof coffee ( Cacao, Macca root powder, Turmeric, Cinnamon, Himalayan Salt, Black Pepper, a pinch or 2 of Cayenne pepper and 1 teaspoon of Coffee with 6 drops of stevia) then I'm out the door for a brisk 8-10 km walk which gives me 10 - 15000 steps! 70 year sold and going strong. That's my only exercise!

[@sweetpeace5]

Amazing! 🤩 where’s your grassfed butter or coconut/mct oil in that bulletproof?

[@thekrutchinator]

@@sweetpeace5 oh yeah I forgot the 2 tablespoons of MCT oil! ... Cheers!

[@user-pe7rt7wf3i]

Imma have to try this, thanks 💯

[@thekrutchinator]

@@user-pe7rt7wf3i I forgot to put a tablespoon of MCT oil in that. My recipe.. all tsp 10 x Cacao... 7 x Macca powder... 5 x Cinnamon...4 x Turmeric... Salt and pepper... Stevia to taste and MCT oil x 2... And the coffee of your choice! Enjoy!..... This is for making a batch then mix 1 teaspoon into your coffee and blend in a mixer .

[@notnow7973]

Great!

[@LoriCarrion]

This is the most encouraging video I have listened to in terms of walking daily. I have an office job and even though I have a standup desk, I don’t use it as much as I should. I just started incorporating exercise snacks, such as planks and squats. But this video has just changed the way I see my sedentary lifestyle and now will be pushing to at least 8000 steps! Thank you so much for what you do.

[@lilianaayendeOfficial]

Extraordinary explanation thank you so much! I thought i was active by just going to the gym 5x week. When i added 10000 steps a day the game changed and now i added bike ride too. My body just asks for movement. I have more energy and less sore. Daily Creatine & salt has worked wonders too. This content is gold. Thank you!

[@kimodify]

I'm really lucky to live in Europe, Germany to be specific, my beautiful city of Augsburg is easily walkable, I walk to work, gym, my friends as they all live a couple km away, walk to shop, and we have 2 forests and 3 big parks. Been doing 25k steps a day just living my routine life. And I'm noticing how better my Arthritis and depression have gotten, combined with a Low carb Keto diet. Never felt this healthy in my life

[@sweetpeace5]

That’s AMAZING. Truly fortunate.

[@christinegreenwood4093]

Ich komme auch aus Augsburg. Ich bin aber jetzt schon seit 81 in den Staaten. Augsburg ist einer der schönsten Stadt. ❤

[@christinegreenwood4093]

I miss Germany. I walked everywhere. Rein or shine or snow.

[@kimodify]

Yess, Augsburg is a charming perfectly sized place, with amazing down to earth population. Never moving away from here :D the whole city feels like home when I come back from a trip. I always miss it

[@DynamicUnreal]

The human body evolved when we didn’t have technological contraptions that did everything for us. So my hypothesis is that as long as the human body moved continuously, it sent a signal to the cells that there is something important to be done and therefore the signal was “stay alive and as healthy as possible.” But as we’ve replaced most labors with a machine (we even have remote control to change channels on a TV because getting up to do it manually was too much of a hassle) the cells don’t receive the signaling of “stay alive and as healthy as possible” as many times throughout the day anymore. This _damage_ for lack of a better word, accumulates over time.

[@sandrahightower3674]

I really love your focus on finding good clinical research and summarizing it for us. I have actually downloaded several of the articles you mention and have my students read and summarize them in our science class.

[@BluebonnetShelley]

I walked 8000 steps a day for 6 months while continuing to eat a clean, healthy diet with no sugar, grains, dairy, processed foods, etc. Did not lose a single pound or change in any way. Menopause has kicked my butt. Gained 30 pounds in 2 years and cannot get it off no matter what. I’ve exercised for 35 years and started walking when I broke my elbow. Started carnivore 3 months ago and am hoping I can finally get this weight off. Unfortunately, not all KZbin info works for everyone. 😢

[@Anjstacansi]

Maybe you’re not calorie deficit? Plus hormones

[@sweetpeace5]

Get your hormones checked & get on HRT

[@christinegreenwood4093]

How about less calories?

[@JeJe11]

Sometimes you need MORE calories .... it's possible to stall because your body thinks resources are scarce. Find a total daily energy expenditure guide that you can fill out, and track your calories for a few days to see if you're high or low in calories. Good luck! You'll figure it out.

[@GG-wg1yh]

Doesn't matter if your diet was "clean". You need to count your calories.

[@nbrown5907]

Just remember what you eat is MORE important than exercise when losing weight. I tried the walking, 5-7 miles a day and ended up with a blown up ankle I had to get steroids to shrink back down. I was able to lose some weight but when I changed my diet and got rid of highly/ultra processed foods and limited my added sugar to no more than 25 grams I was able to lose more weight. I still walk just not as much. I cannot jog or run I have had surgery to lengthen my calf muscles and had my tendons rerouted from my ankles to my knees. It was glorious I could even walk the 7 mile days from that perspective.

[@jfkst1]

Cycling?

[@sweetpeace5]

Lengthen your calves?? And rearrange tendons..wow sounds horrific never heard of that! Yes maybe cycling?

[@brawndothethirstmutilator9848]

99% of people aren’t going to damage their ankles from walking a few miles per day. It’s really not an issue.

[@jmass4207]

@@brawndothethirstmutilator9848If you’re huge it’s something to consider. Maybe do water aerobics i stead.

[@macairhead5137]

@@brawndothethirstmutilator9848 overweight people will

[@HashtagAPI8]

I usually walk around 10.000 steps. Recently I wanted to lose 15 pounds and started walking 20.000 steps and it just melted off.

[@jmass4207]

I can attest to walking about 10-14k steps a day and keeping my eating window between noon and 8pm helped me steadily lose weight over the course of about a year to a year and a half. No other restrictions, no other activity really. And I wasn’t particularly overweight, just fluffy.

[@hymmj147]

Fluffy. 😂 I'm fluffy, too.

[@pooolgal]

Haha, same I’m fluffy as well 😊 this is solid advice, thanks!

[@_abbadoo_]

2:17 just a reminder about judging on sight. my mother has been obese for decades and masks up in airports for comorbidity reasons. yet she runs half marathons and kicks butt at pilates while i, much more “fit” looking, can barely run a mile without stopping and literally shake doing some of her ab moves.

[@DollyDomDom]

I agree that looks are deceiving many "skinny" people are also unhealthy

[@saltrock9642]

A weighted vest has made a giant difference for me. I’m up to 2 miles with 30 pounds in the vest 2-3 times a week. Make sure to walk with near perfect posture to get full benefits from feet to shoulders and start by just walking the driveway. I must give Mark Bell the credit and I use the same vest he recommended at that time, 3 1/2 years ago.

[@sherridevries9144]

Im using one too! 15 lbs for me

[@UrsulaPowers]

I recently added a weighted vest to my walking routine. I am amazed at the difference it has made.

[@user-jb3bg9og7b]

I just walk first thing in morning and not go to the bathroom, when I get back, I take a huge dump and lose 5-7 pounds. So in a way I do a weighted vest.

[@amandaw.5361]

@@user-jb3bg9og7b😂

[@melodyanderson7914]

I’ve looked into this but there are different weight recommendations so I didn’t order once. . Would 10 pounds be effective? My concern is starting too heavy and having shoulder pain from it.

[@OceansbutalsoLakes]

This needs to get shouted from the rooftops. Some people think CICO doesn’t work, but these findings really change the CO part.

[@tommyjones1357]

Rather, getting the hormones right will get CICO in proper order. Yes, it is CICO though effective change of CICO is done indirectly.

[@OceansbutalsoLakes]

@@tommyjones1357 yes, CICO is consistent, but at the most surface level view, it seems inconsistent to the people who most need to work up the discipline to do daily exercise. Very unfortunate.

[@rickys7435]

CICO is not correct. The human body does not work on calories.

[@Moon_Lando]

@@rickys7435what does it work on then? CICO has been proven time and time again if someone had no food (0 calories) they lose weight quickly. Why? Because they burn more calories than they eat I don’t know what you think it is that powers humans

[@OceansbutalsoLakes]

@@rickys7435 ….source? The human body literally stops working without calories lol.

[@Joebusyguns]

This just hit me hard, I've been out of exercise and sitting for far too long. Change starts now.

[@Petunia-fl9lu]

so true - I couldn't walk for a bit due to a foot injury but I switched to a rowing machine and modified my foot cup to change pressure areas, and I got tones of exercise and it was just as beneficial. I think move whatever way you can but just move. the benefits of helping the lymph system are so important.

[@UmmSu958]

This makes SO much sense now. I’ve been incorporating daily workouts (mix between cardio and strength training) for the past 2 months & the scale hasn’t moved nor do I see much physical changes. I wasn’t tracking my steps but have an incredibly sedentary lifestyle otherwise & have always only gotten about

[@swamphawk6227]

Currently on my Summer Cut, so im going 15K daily. Trying to coach one of my ultra fat friends too, so I gotta set the example. Gonna get him shredded.

[@PonderingLifeUK]

I just started using a walking pad to boost my exercise, and it’s great! I put on a show or podcast and then just walk at a moderate-brisk pace for 15-30 minutes at least once a day, on top of going outside for a walk/errands. I feel much more energised.

[@chargermopar]

I really appreciate the videos that come from this channel/ It seems to confirm all of the things I have observed in my life!

[@sleepy580]

I have been 60 lbs overweight. My job is somewhat sedentary but mentally exhausting. I would always give myself permission to sit once I got home after work since I felt like I deserved it and that I needed a break. Nine months ago I started walking. I would aim for 45 min on days I work and 1.5 hours for my days off. Sounds good except my pace was no more than 1.8 miles per hour. The weight has only budged a little in all this time, despite being consistent. However, I can move better, have less pain overall, my feet look and feel better, and I can now get to a pace of 2.5 mph. Based on this video, I am going to change to walking no less than 3 miles after work and no less than 6 or 7 miles on days off. 😮 Not sure I can do it, but I need some kind of breakthrough with my weight!

[@karthy257]

Also, try stationary cycling. Trust me, I reduced 100 lbs by doing it every day watching Netflix in 6 months. My only objective was to cycle as I watched NetFlix. It worked great, and even on my worst day, I was doing it because who doesn't want to watch your favorite show doing some low intensity exercise. James Clear, the Atomic Habits guy, will say I just did habit stacking.

[@onionsbroccoli-on6jf]

Can you do more walking vids? Thanks, I will definitely watch this!

[@sherridevries9144]

Agree 🎉 I've been consuming a lot of walking vids lately

[@onionsbroccoli-on6jf]

@@sherridevries9144 Good! Walking is amazing!

[@tf-ok]

I'm 41 and was an alcoholic until recently. I decided to quit and started walking 5 miles everyday, rain or shine. It's not easy but you just have to keep going, even when you're on vacation. It has been 6 months and I'm now around 1000 miles away from home.

[@kiam6423]

LMAO!!

[@notnow7973]

Haha!

[@tabithan2978]

I went to Copenhagen recently, was walking 8 miles a day. Europeans are so much fitter than us because they walk so much.

[@rwentfordable]

It's easy to walk around Europe because cities are built for people's wellbeing. The States people are treated as cattle for the rich, kept in homes, fed chemicals, encouraged to spend time on watching and playing on the idiot box instead of reading.

[@2ndstreetmarvel]

💪🏿I hit steps, workouts, & work all in a day.💪🏿 It’s not always easy, but you must make the time.

[@ibleedoranbla]

I walk on average 16-17k steps per day. Walking by far is the most underrated and undervalued thing that we can do for our health and well-being.

[@VisionCarrierDreamCatcher]

This makes sense. I've noticed this year that if I walk less I gain weight. I had started to wonder if weighted exercise sessions were even useful, but I now understand the missing link is the daily walk. Thanks

[@Annabethdewitt]

It worked for me 5 years ago and I lost 20 pounds just by walking at home 15k steps a day. Now I gain weight if walk only 10k (which became a habit o er years) My body adapted to burn less calories at rest, it is a very smart machine that will prioritize saving energy at any cost. I found that to lose weight in my 40s I have to lift heavy 3 times a week and eat high protein low energy diet.

[@LennefalkStudios]

Definitely feel so much better when I get strength training and at least 10k steps in daily. A day full day of sitting definitely makes me both physically and mentally tired 😩😴 Now 36 in the best shape of my life and still improving 🔥💪😊

[@chqshaitan1]

It does make sense, as your body is more able to deal with stress(ie relatively high intensity exercise) better if its used to low level bouts(ie walking) on a regular basis, throughout the day. I would imagine if you are sedentary for most of the day, and then go the gym on a regular basis, your returns will be blunted as you will be putting your body under increased stress/strain, which is not optimal.

[@verda_renee]

Yeah this started out great but you lost me at "I can just tell they don't exercise". What an incredibly ignorant thing to say. My Aunt started at over 300lbs. She's been working out with a trainer for almost 2yrs and close to 100lbs down, but still visibly obese. I bet if you looked at her sitting on a plane you couldn't tell that she works out the way she does. I'm currently about 35lbs overweight. I've been exercising 4-5 days per week consistently for nearly a year now. I've lost a bunch, but still have a ways to go. Just because someone doesn't LOOK fit yet doesn't mean they don't workout. You cannot look at someone and tell they don't workout. Fitness is a process, you aren't gonna LOOK FIT right away, even if you're working out consistently. Let's not be judgemental and ignorant.

[@kathleenshunstrom4461]

I needed to hear this! Thank you. I have been slacking on my steps. Re-motivated!

[@wendywertz8828]

I walked 6-8 miles a day and I didn’t lose any weight ! It did increase my appetite and Increased my cortisol !

[@flipdiva0007]

Over training does this. Weight train and cut back your catdio a bit.

[@MO-ss5mj]

Add fat e.g Greek yoghurt and increase protein. Lower carbs dramatically. Sleep

[@naburgr]

😂😂😂😂😂 yep

[@EvaCFricke]

Maybe long walk with space would work. If your body feels stress then it won't.

[@chrisbergmann6280]

Before I retired I was walking 20,000+ (10-20 km) steps 5 days a week…..my body adapted to that. Post retirement I gained about 20 lbs but have recently gotten up to about (8000-10,000+ steps) 7-10 km a day…..it is a slow weight loss but I feel much better getting outside😊

[@boondoggle4820]

I’m glad that that study demonstrated that there’s such a thing as exercise resistance. I’ve seen in my own life at least for me personally that there’s much more to fat loss than calories in, calories out, and this study on exercise resistance and how you can facilitate fat oxidation by walking 8000 steps a day is just another piece of the puzzle.

[@chrisfoxwell4128]

Real transformation won't happen at 8000 steps. My wife's company ran a 10,000 step challege for a trip to Cancun. 20,000+ steps will make a transformation. But just like not eating crap, it takes will power to do.

[@healing682]

It worked for me, during the pandemic I walked in doors between 7-8k per day and lost about 30kg in a few months.

[@fluffyanne1177]

Plandemic

[@healing682]

@@fluffyanne1177 I stand corrected :)

[@EvaCFricke]

Were you walking slow pace?;

[@healing682]

@@EvaCFricke mostly yes because I had been bed bound for years

[@jlmitch570]

The reality is that we need to be doing some kind of activity every day. Walking is the best option with the most bang for your buck. Walking is a game changer!!

[@enatp6448]

This is really encouraging. Yet another reason to keep walking. I'm fortunate in that I live in a reasonably walk friendly community. Feel bad for folks who live in a walk hostel community. Hope you find ways to get your steps in!

[@vegascharles]

I walk more than 5 miles every day after my breakfast, helps my mental health

[@livelearnandteach7402]

I walk everywhere. 8k is a lazy day. Its sad to think people don't move, it's depressing being so sedentary.

[@littleangel18]

Got a dog he’s 2 years old now and I walk him twice a day and do 11-15k steps a day. Feeling so much better and it’s changed my life.

[@summersorensen]

Solid information! I shared it here and on Facebook. Thanks!

[@JPinShenzhen]

Your title is misleading. People will think they can just walk and lose weight. This just simply isn’t true. Teachers at my school walk around 15,000-20,000 steps a day. Trust me, they aren’t in good shape.

[@ykonratev]

Anybody who thinks that is obviously low iq and nothing will help them anyway wtf

[@AbleHammer]

My goal is 10,000steps a day! Plus gym! Life changing!

[@kristynweaver1819]

When I was in college, my friends and I rented a house off campus. I was the only one who refused to drive to campus. I walked everyday to class. I grew up in the country, so living in the city made me think that no distance was too far to walk lol! I remember wondering how I was able to keep my weight off while not eating the best and I fully believe it was because I walked 5 days a week and took my dog on many walks during the day.

[@Ef-ny9yv]

I’m 350lbs and I don’t exercise and don’t even want to-exercise resistance. I think this is a good thing to share.

[@eproudfoot2799]

Interesting video, and great research. I would say re: the masks thing, those people are probably on immunocompromised in some way. And they don’t “exercise” bc of variety of health issues rather than the other way around, but they may still walk around. You can’t always judge someone’s level of sedentariness by the way they look xx Another thing that struck me.. I usually do about 7k steps just from daily chores, and have quite a small place. Unless injured, how are people getting less than this?!

[@stephenwhite5480]

Eating a high fat/high carb/high protein shake at 8 am 1)engages the Randall cycle 2)cortisol and glucose levels will already be elevated due to the dawn effect 3) raised serum insulin will lower lipolysis

[@RandyM403]

This makes total sense to me because in 2020 my New Years Resolution was to walk a minimum of 2k every single day. I lost 20 lbs that year. I gained most of it back in 2022. For the last 7 months I've been going to the gym 2-3 times a week and haven't lost a single pound. That being said I love working out and won't stop. I just need to walk again.

[@corinneliot398]

Hi, first of all thanks for this intereting video. I agree with you about the need to walk more than 8k steps a day everyday. Ideally that's what we should do.But I personnaly can't walk everyday. I am a 52 yo woman, I weigh 266lbs and when I started walking again few days ago I couldn't keep on walking after 3 days, first because I had a hurting knee even before I started walking and the pain transformed day after day (and not for good), also because my whole body was hurting so bad that my legs couldn't support me anymore. I found myself forced to rest my legs for the 2 past days, meaning I should restart walking today. Also, walking this amount of steps takes me over 1 hour. Not easy for people who take care of their familly (I live alone with my 2 teens) after their day of work (full time job). I am often able to go for a walk around 8-9 pm. Not easy for everyone to find that priviledged time for a walk. Corinne 😅

[@macmcleod1188]

Continuous glucose monitors and traditional blood glucose meters show that walking 1200 ft lowers your blood sugar by about 20 points when it is high after meals. The mechanism is that the leg muscles have the ability to pull glucose directly from the bloodstream

[@JohnTCampbell1986]

I dropped 125lb from febuary to august in 2019 by going carnivore and doing the ocassional 3 day fast. The most excercise I did was walking to the fridge to get more home made burgers, salmon and ocassionally some bacon.

[@utewbd]

Now add walking and some resistance training and see how you transform.

[@jonathanjones2435]

what was your final weight?

[@AncientYouth64]

@@jonathanjones2435 800lbs!

[@offensivearch]

Changing diet alone can work when you're obese.

[@derek4412]

Can I ask what your weight currently is? It’s been five years. I am just curious if you were able to keep it off. A lot of what I’m reading says it is extremely difficult once you gain weight to keep it off for a long period of time.

[@evilleader1991]

Great! My previous work was at a healthcare facility and I walked a lot during my shift, now my job is in front of a computer and I do not get nearly enough steps. Even though I go to the gym 4x/week I still had problem losing fat so now I walk between 6000-8000 steps every day, hopefully that will change thinhs for the better 😃

[@winstonbrown347]

it's true, been walking 15-20 miles a day on a walking pad for work for about a month now. Plus three days of powerlifting and two days kickboxing. Crazy how fast the pounds drop.

[@troyklk7734]

As a fit person who has a genetic lung disease I don’t appreciate him coming for people who still need to mask up. You never know what people are going through or why they need it, let’s keep each other safe. Aside from that, great video

[@ghhm2705]

With all due respect, I believe many have skewed definitions of “safe” after the scamdemic. Wearing any sort of mask requires a sterile environment: clean hands, don’t touch anything else. The mask must be sterile. Where did it come from? You can’t hang your masks on your rear view mirror or pull it out of your pocket and expect any sane person to respect your need for safety. Not to mention what type of mask, how porous is it? I wish you peace, love and joy. I do hope those around you are respectful and supportive. Just be aware, after the c0vid scams, many question the validity of masks.

[@saraphilpott7602]

He did say maybe they have an immune compromising condition. Then he said he could tell they don’t exercise. My step brother is an athlete with a genetic lung disease. He may be the only fit person I saw masked ever. I can appreciate it would be annoying having people judge you in this situation

[@internisus]

Everybody is vulnerable to long-term consequences if they catch covid, even without any preexisting conditions or compromised systems. It's just a roll of the dice, and more and more otherwise healthy people are becoming disabled. I also greatly did not appreciate his covid minimizing.

[@ZeroRegen]

The lighting set up is on point in this one. Very warm

[@jess83ful]

I have most definitely noticed a huge difference when I keep my steps between 8-10k steps/day. I gave myself a realistic goal of 8k, but as I continued on I found walking pleasurable so I worked my way up to 10-12k. My body has really transformed in the matter of 2 weeks. I've lost body fat and notice more muscle coming through. Lost only 3 pounds but I've noticed inch loss!

[@George-on3zm]

Great video! I agree. Im 51 now. 8k steps to 12k per day is awesome

[@BR-cq2hm]

The act of walking, or rather striking the feet on the ground, stimulates the piezoelectric effect, a phenomena which contributes to fortifying our bone matrix.

[@dorlajacobson3077]

This is remarkable information.

[@Drdtmjr]

Wow it took me 3 months of consistency to push past this and see the scale move slightly. This was helpful in understanding

[@setapartaay925]

I absolutely LOVE this information. Thanks for sharing! Also, I look like I don’t exercise and I get in between 5 to 8 activities a week. I run up to 3.11 miles twice a week, I walk about 4 to 5 miles 3 times a week, and I also train with a PT at the gym 2 times a week. I’ve been consistent for almost a year on August 11th. So, I’m a living witness that you really don’t know if people exercise or not, just by looking at their bodies. I’m working harder than I’ve ever worked before, and STILL little change

[@ps138vs2cavi]

My step counter resets at midnight and I have 10,000 steps by 3am everyday 😂 UPS

[@drip369]

I've been following Mark since maybe 2007 and that is so awesome that you guys got to sit down and talk to each other. Two of the best channels for information coming together to teach each other's audiences haha that's awesome

[@martebooks]

What is the channel name?

[@drip369]

@@martebooks Mark Bell's Power Project

[@martebooks]

@@drip369 Thanks!

[@-.-_123]

Walking works, but walking plus weight training works even faster.

[@ORIGINALwhatnow]

My first time hearing the word "exercise resistance". Thanks for bringing this to my attention. I workout all the time, but i kept gaining weight, but i also got an office job 3 years ago and aince then, my weight has exploded. I realized that the only time i am active is when i go to the gym. So, i started walking throughout the day as a way to increase physical activity. I think i am beginning to understand why i was exercising but not loosing weight. Thanks for bringing "exercise resistance" to my attention.

[@djkatfishbeats]

Just got back from 45min walk 🚶‍♂️ 🙌 😎 nice to see 👀 👌 this when I got home

[@sonarsphere]

That's only about 4000 steps, which is better than nothing I guess.

[@sweetpeace5]

@@sonarspheredepends.. I personally walk between 10-12 minute mile with large hills interspersed. All relative.

[@wgmoh409]

Me too.. just got in n saw this💯

[@katerobinson4030]

Well said! This is one of the best videos I have watched on KZbin thus far!

[@madhusudan]

Added benefits to walking outdoors: sunlight, get to know people, unable to eat (no fridge nearby), mental relaxation. I'm of the opinion that walking outdoors is superior to a treadmill due to the act of physically propelling the body forward vs just moving the legs keeping pace to the revolving track. Is there any information either in support of or disproving this theory?

[@stargazerbird]

I get around 6,000 a day at home but I am actually very active. My activity is standing, squatting, bending and going up and down stairs many times. I garden a large property and do DIY. I often get more ‘activity minutes’ on my Garmin than when I go for a run. It’s only important to count steps if you have a desk job and a cleaner. God knows how many activity minutes a mother of young children gets.

[@GG-wg1yh]

Those activities may be "taxing" but it's equivalent to weight lifting. Lifting weights barely burns any calories at all. Walk for 60 minutes at a decent speed and you will way more calories than any weight workout.

[@TheMordeauMortgagePodcas-py4jn]

So let me get this complicated concept straight, if you don’t move much, you won’t lose fat? Mind blowing.

[@jimdefazio8649]

Is this 8000 steps a day on top of our workouts? Or including our workouts?

[@hammanta]

That’s what I’m wondering. I’m at 12k steps today but most of it was due to a 35 minute run.

[@ImmediateAffiliate-jf4ds]

Sounds like 8K steps on top of work outs...the work outs paired with the walking are likely to be more effective and beneficial according to the study (this was the takeaway for me)

[@janetosuji4664]

20000 steps yesterday was part of strength training Pilates cardio at home and then walking 🚶 to my destination 😅 that’s why I love 🇬🇧

[@martebooks]

This is great, makes much sense from personal experience when I lived in Europe and walked about 6 miles a day (to work and back) vs now back in the states driving everywhere. It's true, exercise isn't hitting the same. I thought it was age. I will give this an honest try. You're appreciated, Mike.

[@carnicavegirl7214]

Not when you're in menopause 😭 doesn't matter what you do

[@JaneDoe21238]

Exactly. Fasting is the only thing that has helped me

[@annetteroldan1746]

You have to prepare perimenapause.

[@carnicavegirl7214]

@@annetteroldan1746 i have been for years

[@rrai-]

Trt

[@orangefield3171]

Not true I’ve lost 20 pounds over 4 and half months on a Mediterranean style diet and walking, weight resistance exercises. It’s slow and steady but it’s working for me.