Walking is an incredible tool. It can tap into fat-burning mechanisms, boost your metabolism, and help you achieve your weight loss goals. But here’s the catch—not all walking is equal! You might be making some simple mistakes that could prevent you from shedding those extra pounds, and in some cases, even make you plateau or gain weight. Yep, it’s true. Walking alone isn’t a magic bullet unless you do it right.
For this article, we look at the expertise of Autumn Bates who took a deep dive into 9 foods that erase a bad day of eating.
Autumn Bates is a certified clinical nutritionist and functional health expert known for her expertise in nutrition and human performance. She holds a Master’s degree in Nutrition for Human Performance. Bates runs a popular YouTube channel where she shares science-based health and nutrition advice, recipes, and wellness tips. Her content focuses on making health and fitness accessible and achievable through practical, everyday habits and choices. She is also known for her work with intermittent fasting, gut health, and optimizing body composition through nutrition and lifestyle changes.
You can check out her video explaining the 3 walking mistakes that are preventing you from losing weight below – or just read through the article to get the summarised version of everything she talked about.
Let’s dive into three common walking mistakes that could be getting in the way of your progress.
Mistake #1: Not Walking Enough
This seems obvious, right? But it’s such a common issue. You might think you’re moving around a lot, but when you break it down, you may not be hitting the daily step target to make a difference. Here’s a fun fact: studies show that 10,000 steps a day can significantly contribute to fat loss. But what if you’re not there yet? No problem, just start small and increase your steps over time.
Outline of Mistake 1:
- How much should you walk daily?
- Tips for starting small (like increasing steps incrementally)
- Easy ways to sneak in more steps daily
- Examples: after-dinner walks, short work breaks
If you’re hitting only 2,000 steps per day, don’t jump straight to 10,000—that can be overwhelming. Instead, add 1,000 or 2,000 more each week until you reach the sweet spot. It’s all about finding what’s realistic for you and making steady progress. And for those of you already at 10,000 steps, try bumping it up a notch. Maybe aim for 12,000 or even 15,000 if your lifestyle allows.
Autumn Bates, a certified clinical nutritionist, emphasizes, “The more you walk, the better! You can’t really overdo it with walking.” Unlike running, where too much can lead to stress and elevated cortisol levels that could actually lead to weight gain, walking is low-impact and safe. So, get those steps in—anytime, anywhere.
Read Also: Walking 30,000 Steps a Day for 30 Days: How Much is Too Much?
Mistake #2: Walking at the Wrong Time or in the Wrong Way
So, you’ve been hitting those step counts—fantastic! But if you’re squeezing all your walking into one big chunk, say, an hour in the morning and then sitting the rest of the day, you could be working against your goals. One of the biggest reasons people plateau in their weight loss efforts is that they’re not spreading out their activity throughout the day.
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Outline of Mistake 2:
- Why spreading your steps throughout the day is critical
- The effects of long periods of inactivity
- Simple ideas to keep moving throughout your day
The longer you sit, the more inflammation builds up in your body. Inflammation is linked to weight gain and makes it harder to lose fat. To break this cycle, sprinkle in smaller walks throughout your day—maybe five or ten minutes every couple of hours. This simple shift helps reduce inflammation, keeps your metabolism buzzing, and makes fat loss more achievable.
Even better, gadgets like Fitbits or Apple Watches can remind you to get up and move. These devices help track your hourly activity, encouraging small walks if you haven’t hit a minimum step count within the hour. If gadgets aren’t your thing, set a timer on your phone or make it a habit to walk during phone calls.
Mistake #3: Relying Only on the Treadmill
We get it—the weather doesn’t always cooperate. Sometimes it feels like the treadmill is your only option. But if you’re only walking indoors on that moving belt, you might be missing out on some serious fat-burning potential. Outdoor walking offers unique benefits that a treadmill just can’t match.
Outline of Mistake 3:
- Benefits of outdoor walking vs treadmill
- How natural environments reduce stress (and belly fat)
- Why negative ions matter
Walking outside, especially in parks or natural environments, exposes you to something called negative ions. These ions, found in abundance in places like forests or near water, have been shown to reduce cortisol, the stress hormone that triggers weight gain, especially around the belly area. Plus, sunlight boosts vitamin D levels, which is key to regulating hormones linked to fat loss. So, when the weather allows, ditch the treadmill and take your walk outside. Even a 15-minute outdoor stroll can make a difference.
Wrapping It All Up
Walking is simple, effective, and can be a fantastic fat-burning tool—if done right. Avoid these common mistakes, and you’ll see your progress skyrocket. Just remember:
- Walk enough—start small, build up to 10,000+ steps.
- Spread out your activity—don’t sit for long periods after a big walk.
- Go outside when you can—it boosts both your mood and fat-burning potential.
So, lace up those shoes and take the right steps toward your weight loss goals! Walking might be the most straightforward exercise, but it’s all about consistency and doing it in a way that truly works for your body.
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This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.