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You think you know how to walk. One foot in front of the other, get your steps in, done.
But there are three things about how you walk in the morning that decide whether you are actually burning belly fat or not. And fixing them does not mean walking further or faster. I actually want you to do less.
Here is what most people never hear…
Your belly fat has more cortisol receptors than any other fat cells in your body. Which means every time you spike cortisol, your belly gets the signal to hold onto that fat and save it. Walking done the right way brings both cortisol and insulin down at the same time. And when they drop together, belly fat is the first thing to go.
In this video I am giving you the three secrets that make walking actually work for belly fat 👇
🌅 Why walking fasted doubles the fat you burn compared to walking after breakfast, backed by a study in the Journal of Clinical Endocrinology and Metabolism
🐢 Why walking too fast is actually undermining the belly fat effect and the exact pace that keeps cortisol low and fat burning switched on
☀️ Why walking outside beats a treadmill every single time and why even a grey overcast morning is far better than walking indoors
This is less than 20 minutes from the moment you wake up. Start tomorrow morning.
👇Come back in two weeks and tell me how your body is doing.
#walkingforweightloss #bellyfat #morningwalk
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The information presented in this video is for educational purposes only. Dr. Mike Diamonds does not claim to diagnose, treat, cure, or prevent any disease. All health-related improvements shown or mentioned are based on individual experiences and should not be interpreted as typical or guaranteed outcomes. Always consult with a qualified healthcare professional before making changes to your diet, exercise routine, or medical treatment.
Any transformations presented in this video represent exceptional results. The average male client who starts with 17%+ body fat and completes our program loses 24lbs during their first 16 weeks. The average female client who starts with 17%+ body fat and completes our program loses 17.5lbs during their first 16 weeks. Results vary based on starting weight, commitment level, and individual circumstances. Individual results may be higher or lower than average.
Changes in health markers, such as blood pressure, blood sugar levels, cholesterol, testosterone levels, and resting heart rate, vary from person to person. These metrics are influenced by factors including genetics, nutrition, exercise adherence, sleep, and stress management.
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Great and very helpful video 👍💯
Thank you for your advice. I went from 186 lbs to 170 lbs in two months. I can fit in my skinny jeans once again.
Utter bullshit. If every one does it, we will be rid of fat people. Tired of these lies. Just excersise, eat healthy. That's the trick. Not this bullshit
Question: I usually fast all day long, when I get home around early afternoon I workout. Light Run/walk with some minor exercise. I eat afterwards, but don’t eat again until the next day after the workout. So I eat once a day, with only drinking black coffee or water.. I’ve been following this routine for about a month now.
Question is, does the time of day I do the walking matter if I’m fasted all day?
After the walk can you go in to your morning work out if you are intermittent fasting?
Thanks for all your tips. It is really working for me. I have lost more than 20 pounds in the last 8 weeks. I just feel amazingly good! THANKS
Hi Dr Mike. Amazing advice. I live in England and winter timings means it doesn’t get light until 7. Is there a light equivalent I could use as I go to work at 7.30.
I saw that the research referenced was specifically for men. I've seen a difference perspective for women in peri-/menopause as the loss in estrogen impacts this. Not eating usually raises the cortisol in causal women. Have you found or seen research on this?
Also suppose you wake up when it is dark?
Does the inside vs outside have as much of an effect before sunrise? I work a 5am shift so if I'm walking right after I wake up it's around 330am and there is no sunlight either way.
What if after my walk.. I do something like pushup which spikes cortisol to not loss muscle..
It’s probably mentioned somewhere but for walking pace, is that zone 2? Would it matter if I walked for an hour in the morning?
So under 3mph and no incline?
Surely the japanease method of fast and slow would raise cortisol?
Also if outside walking raises cortisol … i thought that was bad for belly fat? Very confusing.
Surely walking leisurely on a treadmill inside makes more sense?
Love you, Doctor. Simplicity is the ultimate sophistication they say, and so is walking. Walking is the king of all exercises.
Well I have been walking consistently but now my walk pad is messing up dang it
Thank you!
What do you recommend for a woman who is 2 years postpartum and still struggling to lose weight and turn fat into muscle
Dr.Mike I watch your YouTube channel all the time to improve the health of myself and my family. My husband has stubborn belly fat even though he weight trains full body 3 times a
week, walks daily and eats protein based whole food meals and doesn’t eat unhealthy snacks. He does have a stressful job with long hours and eats dinner too late because he gets home late. He goes to bed late. Can you make a video for men to lose belly fat ? Is the method the same as for women ? Please make this videos or a series of videos. I love your channel please keep making them 😊
fasted walking for women in their 40s? is that safe?? or is this protocol for MEN only?
I was thinking of buying a walking pad with the window open letting the sunshine in. Any suggestions on the brand to get?
You started the video saying that this was backed by science, but fasted walking isn't backed by science. Rather the opposite. In studies, fasted walking has shown no benefit over non-fasted walking.
A lot of the other stuff I agree with and will yield great results, as well as your focus on hormones….which is a big key most people miss.
Dr. Mike, over the past few weeks I increased my walking to 90 minutes a day.
I GAINED WEIGHT. I didn't change anything else, so I can only guess that the walking caused it 😢
My body has a tendency to GAIN weight when I eat too few calories. So I am guessing that maybe walking so much put my metabolism under similar stress. Does that make sense??
I am so so so distressed from this 😢
Hi frm Trinidad
For me walking isnt working i walk over 18 miles a week
i walk at 3.5 mph i sweat a lot but i get my 10K steps all in one go is that still raising my cortisol
ah, this is the real you , not the AI you. There's an AI you on tube…..
https://www.youtube.com/watch?v=y15JqZUsxmg
Very interesting, thanks. How long can the sun walk be before triggering cortisol? Can I do one hour? Thank you.
So when do i drink coffy?
Hey doctor Mike I have a question for you. How can I walk to lose weight without getting in a weight loss plateau? How would you recommend to break that plateau by walking?
What about those of us that wake up before the sun is up and are up for two hours to two and a half hours before the sun comes up.
How about lifting weights while fasted? Can i burn more fat while working out fasted?
I used to walk in the evening, was it beneficial?
Got a question. Instead of walking can I ride my bike at a steady pace and get the same results?
I will start this technique
What if you want to finish workout in the morning and yet need to focus on visceral fat or the tummy section after massive weight loss?
Can you have a zero no sugar energy drink before this walking method
I used to walk everywhere when I was younger pre college. I was overweight, but not obese like I am now. I ate what I wanted but I think walking a lot helped me not get so fat. Now, I don't walk as much because I have nowhere to go. I'm trying keto, but I'm broke and live with my mom who thinks fat is bad and doesn't understand my diet at all so I don't know effective it'll be to try to switch my energy stores like this. But I'll try the walking thing in the morning and try to walk as much as I can. Since I have nowhere to go, I'll have to change my mindset to having to go to back to how much I used to weigh and use that as motivation. Thanks for this. I never believed in cico, so many people disregard hormones it's kind of embarrassing
The food tank is not empty in the morning because insulin is low. It is empty because you haven’t eaten for a long time dude.
Hi is it ok to do early morning fasted cardio while doing intermittent fasting