Can you actually change your body just by walking and adjusting a few eating habits? Yes and the new stories and studies are showing it. Ditch those fancy gym routines or fad diets; sometimes, the biggest changes are the easiest ones. Shawndra Sublett, a 60-pound weight loss yoga instructor, did it through emphasizing walking and a few food guidelines that anyone can do. Her science-backed and expert-guided journey provides a new perspective on sustainable weight loss that is more self-care than sacrifice.
Ready to find out how you can achieve big results with small steps literally? Here’s a selected guide combining Shawndra’s real-life solutions with expert-approved hacks, so you can begin making change today, one walk and one meal at a time.
1. Walking as a Weight Loss Powerhouse
Walking isn’t even a gentle mode of transportation it’s a valid weight loss method. Shawndra made daily dog walks an absolute priority, attributing it to dividing her day, lifting her spirits, and helping her transform. Experts concur: walking can enhance cardiovascular health, regulate weight, and even lower chronic disease risk. Even 20 minutes of brisk walking can be beneficial. The best part? You don’t need fancy gear or a gym membership just a comfy pair of shoes and a willingness to get moving. Consistency is key, so whether you’re strolling solo or with a friend, keep those steps coming.
2. The Magic of Small Portions and Mindful Eating
Shawndra swears by keeping her portions to what fits in her hand, a simple hack that helps prevent overeating without feeling deprived. She also holds off on returning for seconds, allowing her body to keep pace with her hunger. Studies demonstrate that eating consciously eating slowly, enjoying each bite, and listening to your hunger signals can make you consume less naturally and feel sated. Eating with others, or even apart from distractions such as television, can also enhance meals and allow you to recognize that you’re full. Intermittent fasting such as waiting until the afternoon for your first meal has been found to aid in weight loss and metabolic health, but the real victory is discovering a rhythm that will work for you.
3. Whole Foods and Hydration: The Unsung Heroes
Ditch the fad diets Shawndra incorporates whole, detox foods like broccoli, beets, carrots, turmeric, lemon, avocados, and nuts. These not only aid in digestion and inflammation but also make you feel fuller for longer. What experts recommend is replacing processed foods with nutrient-dense foods such as whole grains, lean proteins, and loads of fruits and vegetables. Hydration is equally important. Shawndra begins her day with a saltwater/lemon cleanse and consumes a minimum of 36 ounces of juice a day. Drinking plenty of water maintains your energy level and allows you to walk more miles, making your walking schedule a breeze.
4. Level Up Your Walks: Make It Fun and Effective
Walking does not have to be dull. Shawndra shakes it up with fresh activities consider hiking, paddle boarding, or rock climbing to keep it fun and engaging. Experts suggest mixing up your route, walking a friend, or listening to a playlist or podcast to make your walks an event you anticipate. For a bonus calorie burn, experiment with brisk walking, incorporating hills, or even wearing a weighted vest if you’re up for the challenge (research demonstrates this can increase both fat loss and bone density). And don’t skip stretching before and after to remain injury-free and flexible.
5. Food Dairies and Little, Attainable Goals
Shawndra’s most effective tool? A food diary. Record what you eat and why and it can help expose underlying patterns and emotional triggers that could be derailing you. Experts agree: monitoring your food and activity can keep you in touch with your habits and enable you to make better choices. Pair this with setting small, realistic goals like walking an extra five minutes or swapping out one processed snack for a whole food and you’ll build momentum without feeling overwhelmed. As Shawndra puts it, keeping goals “small and achievable” is what keeps her on track, even when life gets busy.
6. The Intermittent Fasting Edge
Shawndra’s habit of delaying her first meal until the afternoon echoes a trend that’s gaining traction: intermittent fasting. Studies demonstrate that intermittent fasting can result in weight loss of 0.8% to 13% from baseline body weight, primarily from fat. It has also been shown to improve blood sugar control and decrease the incidence of chronic diseases. The best news? Most find hunger levels either remain the same or decrease after a while, making compliance easier than with standard calorie-reducing diets. Just keep in mind: this isn’t about skipping meals as a form of punishment, but about discovering an eating window that accommodates your lifestyle and your goals.
7. Strength Training: The Secret Weapon
Where walking is the base, Shawndra supplements with strength training three times a week in order to build muscle and increase metabolism. This combination is a winner: muscle burns calories when it’s at rest, so you lose weight even when you’re not exercising. Easy exercises like squats, shoulder presses, and planks can be performed at home or in the gym, and they harden your body for all those added steps you’re putting in. And strength training prevents the muscle loss that occurs with weight loss, so you stay strong and energized.
Sustainable weight loss isn’t about drastic diets or punishing workouts it’s about stacking up small, positive choices that add up over time. Whether you’re starting with a daily walk, swapping in more whole foods, or experimenting with intermittent fasting, the key is to find what feels good and fits your life. As Shawndra’s story and the latest research show, consistency, variety, and self-compassion are the real secret weapons. So tie those shoes, fill that water bottle, and step outside your healthiest self is waiting outside your door.
