The message around weight loss has always been clear: move more and eat less if you want to shed fat.
Yet contrary to popular belief, successful outcomes don’t necessarily require extreme physical strain or excessive restriction.
In fact, walking often emerges as one of the most effective forms of exercise for weight loss, offering a low-impact, accessible option with minimal risk of injury.
A content creator recently discussed how it contributed to her significant body transformation during a period when more intense forms of cardio were not possible, due to a leg injury.
‘I’m here to break the myth that you need endless amounts of cardio to lose fat’
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TIKTOK / @RUBYINDIAA
Taking to TikTok, Ruby India told her viewers: “These are my six-week results, do you know how much cardio I have done within this time? None.
“I have done zero cardio because I have a knee injury, so doing the stair master or treadmill for a long period of time is really going to affect my knee.“
“What I did instead was walk,“ she continued. “I did at least 12,000-20,000 steps every single day without fail, and that is the secret formula to fat loss.
Walking is among the most effective forms of zone two exercise, describing a moderate intensity range within a system of five heart rate zones – each representing different percentages of maximum heart rate.
And while it may sound simple, it is tied to a wealth of health benefits like improved metabolic health, better blood sugar and enhanced endurance.
In fact, a 2021 systematic review suggested it may be just as, if not more, effective than other forms of exercise for shedding belly fat.
Zone two generally falls within 60 to 70 per cent of a person’s maximum heart rate, allowing the body to go on and on due to its low intensity.
This can apply to several different forms of exercise, whether that’s walking, jogging at a relaxed pace or cycling.
To ensure you’re exercising within the zone 2 range, experts say you should be able to carry out a conversation without breathing abnormally.