How to be the most confident person in the room – without being annoying

Because we cannot possibly all have the same energy or confidence. Which is why some people hate some comedians that others love. And why some people find certain politicians charismatic and exciting, and others regard that person as insufferable and narcissistic. (Important: part of confidence is about accepting that you cannot be loved – or even liked – by absolutely everyone.) 

For some of us, this quality could be about channelling quiet calm, reassurance and diplomacy. For others it could be bringing the wow factor, exuding charisma or even being slightly seductive. Or it could be about bringing one of any of these: curiosity, warmth, a questioning nature, generosity, intensity, focus, ease, dynamism, wit, kindness … There is no right answer. 

There is only the tone that feels right to you. Trying to make yourself more confident is not only incredibly difficult, it’s also nebulous, subjective and ill-defined. 

It can help to ask whether there is another quality – or combination of qualities – you could bring to this situation that are more specific and easily applied. So if you’re going to a party, instead of trying to be confident, you could decide to be helpful to the host, open-minded or companionable. 

If you have to speak in front of others, you could choose, for example, to be clear, concise and succinct. If you have to approach someone who intimidates you, you could be decisive, steadfast or (not for the faint of heart) optimistic. 

Ask if this is ‘internal’ or ‘external’ for you 

In drama and comedy, performers split their attention into two parts: “internals” and “externals”. Your “internals” are about how you’re feeling inside: your emotions, your intention, your attitude. Only you really know the truth about your internals. 

The “externals” are what others see: how you present to the world, how you stand or sit, how you enter a room, what you’re wearing. 

Too many people are vague in their examination of their own confidence. They expect to just feel it unquestioningly. But that’s unrealistic. You can’t wake up every day feeling great. It pays to think about what exactly is bothering you, and what you can do to fix it. The answer is often very specific. 

Figure out what is knocking your confidence. If it’s “external”, experiment by changing something aesthetic or visible, whether it’s your outfit, the amount of space you take up or the seat you usually sit in at work. (When we feel small, we shrink ourselves and our gestures.) If it’s an internal feeling, work on re-framing it. “Maybe I’m not nervous, I’m just excited.” Or: “Maybe that person was rude to me because they are mean or they’re just having a bad day, not because I deserved it.” Or: “If I’m feeling wobbly, I need to take a moment to myself to sit and breathe.” 

Don’t be afraid of the obvious 

When I interviewed Michelle Obama’s speechwriter Sarah Hurwitz about confidence in public speaking, she had some advice which made my jaw drop because it was so obvious – and yet so brilliant. 

She had a tip about using written notes or prompt cards. If you’re going to have anything written – or printed – on a piece of paper in front of you, then only use the top third of the paper. 

Use multiple sheets or cards with notes on the top third only rather than one lengthy text that runs down the page. That way, your focus is always “upwards and outwards”. 

Your face remains visible, your voice projects out into the room, your eye contact never dips down. And – extra bonus – no one sees you with a double chin. Genius. 

This also serves as a reminder that people care way more about how you say something and the level of authenticity of your connection than they care about the actual content of what you’re saying. (Although obviously make the content excellent too.) 

Get out of your head

Take a tip from voice coaching: everything about you will seem more grounded and secure if you are comfortable in your body. Sometimes this can be as easy as thinking, “Where are my feet?” Send your energy to the soles of your feet. Feel the contact of your feet on the floor. 

If you are having a wobble in a meeting or in a stressful situation, recover focus and composure by actively pushing your feet into the floor. Imagine your brain or your mind dropping like a stone into the centre of your body. Imagine that you are breathing through the soles of your feet. 

None of this is scientific, by the way. These are rituals I’ve learned from performers and they work for most people. Whether they’re a placebo or not, they help you regain a sense of perspective and to feel relaxed in yourself. If you’re having racing thoughts, a loud inner critic or all sorts of messages in your head that you’re not good enough or everything is going to go wrong … You need to get out of your head and start thinking about your feet. 

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New Research Finds One in Four Americans Do Not Hold a Positive Outlook on the State of Nutrition Equality in the U.S.

Study from Danone North America Finds That Food Accessibility Is Rising on the U.S. Consumer Agenda

BROOMFIELD, Colo. and WHITE PLAINS, N.Y., June 27, 2023 /PRNewswire/ — Danone North America, a leading purpose-driven food and beverage company, today released a new study revealing that Americans believe food accessibility is one of the most important issues now facing the nation – on par with or ahead of access to healthcare, climate and jobs. Additionally, one in four Americans do not have a positive outlook when it comes to the trajectory of nutritious food accessibility – and are looking at both public and private sectors to take action.

Danone North America’s State of Nutrition Equality Study analyzed the attitudes, beliefs and expectations around food and nutrition access of more than 4,000 Americans, across ethnicity, region, age and income level. The study found that most Americans (60%) do not eat what they would describe as very nutritious foods, due to significant economic and physical barriers. Those surveyed believe these gaps have a ripple effect, impacting their families, communities and the country at-large, where diet-related diseases currently lead to more than one million preventable deaths annually.1 

The study findings come amid continued economic pressures, and as expanded pandemic-era SNAP benefits are ending, causing as many as 15 million people2 to lose coverage in the coming months. In line with its mission, Danone has been on a journey to continue to more deeply understand the current perceptions, values and pain points related to consumer nutrition in the U.S. As part of this, Danone North America commissioned the study so it can better deliver on its mission every day.

“Danone believes in a future where nutrition is more available, accessible and equitable—our vision is for a more inclusive state of nutrition where consumers have agency over their health, through food,” said Shane Grant, Group Deputy CEO, Danone. “At Danone, our mission is to bring health through food to as many people as possible, but we cannot act alone. Improving nutrition equality at scale will require partnership across sectors for transformational change.”

Key Findings and Statistics from Danone North America’s State of Nutrition Equality Study

Access to Nutritious Foods Is Imperative to Improving Quality of Life, Yet Economic Pressures Are Taking a Toll  

Almost all respondents (87%) ranked food accessibility (availability, affordability, quality, security) alongside healthcare (87%), the economy (88%) and cost of living (92%) as one of the most important issues facing society today.

  • Jobs/unemployment, political climate, environment and other topics ranked lower on the priority scale.
  • Lower-income respondents feel that food accessibility is an even more pronounced issue (93%).

More than eight out of ten individuals believe that more access to nutritious foods would result in a higher quality of life, including feeling better, having more energy and overall improved physical health and well-being. Most who have cut back on purchases over the last few years say it has made it more difficult for them to maintain a healthy lifestyle (57%). Americans expressed they believe that more access to nutritious foods would also:  

  • Enhance childhood development (83%).
  • Improve health disparities (82%).
  • Reduce healthcare costs (81%).

The findings also point to an emerging relationship between mental health and nutrition. According to the survey data, Americans see mental health and nutrition as intertwined – 76% of respondents believe what they eat affects their mental/emotional state, and 78% believe their mental/emotional state affects what they eat. Younger generations, namely Gen Z and Millennials, are more likely to say their mental state affects what they eat when compared to older generations.

Food Influences and Priorities Range Across Multicultural Communities
When asked about the foods they eat, 60% or more of all audiences surveyed consider taste and price as the most important influencing factors. Black/African American (41%) and Asian American (47%) respondents also ranked health considerations within their top five factors.

The most important attributes when considering nutritious food varied by community:

  • Black/African American respondents ranked “heart healthy” as the top priority, followed by “rich in vitamins/minerals” and “low sugar,” respectively.
  • Hispanic/Latino and Asian American respondents both ranked “rich in vitamins/minerals” and “low sugar” as their top two priorities.
  • Across all respondents, yogurt/yogurt beverages were ranked as the top food considered to be nutritious. Multicultural respondents also identified dairy-free/plant-based milk products within their top five choices.

Affordability Is Just One of the Many Barriers Consumers Face – Along with Education, Safety and Stress

While 75% of people find it important to eat nutritious foods, less than 40% of Americans consider the foods they eat to be extremely or very nutritious, and this disparity is either the same or more significant for multicultural consumers. This gap is even more pronounced among low-income Americans – as many as seven out of ten reported that they do not eat a very nutritious diet.

Consumers believe that factors such as income (79%), region (61%) and education level (52%) impact their ability to access nutritious foods.

  • More than one-third (34%) noted that personal barriers such as stress, anxiety, depression or eating disorders are preventing them from eating nutritious foods.
  • Multicultural consumers are more likely to face barriers to accessing nutritious foods than the general population, commonly citing affordability and institutional barriers like government support.
  • Physical barriers, such as lack of transportation and safety, remain a top barrier for Black/African American communities (43%).

The Nation Is Calling on Both Private and Public Sectors to Step Up

Americans are looking for a collaborative effort to improve access to nutritious foods3 and believe the responsibility falls equally on the public and private sectors. Consumers see several opportunities for food corporations and government entities to help make a meaningful impact – laying out a roadmap for change:

  • More than six out of ten Americans would like food companies to support local food systems, develop affordable products and provide education and resources to help inform healthier food choices.
  • Multicultural communities expressed a higher likelihood to support brands that help address access to nutritious foods (79% of Hispanic/Latino consumers; 76% of Black/African Americans and 75% of Asian Americans).
  • 61% of Americans believe emerging technologies like artificial intelligence and machine learning can help improve access to nutritious foods.

Danone in Action

As part of its Renew Danone strategy, the company recently reframed its sustainability journey, articulated around three pillars: Health, Nature and People & Communities. For each pillar, Danone defined a new set of priorities inclusive of mid to long-term objectives, focusing on where it can deliver the most impact and value. In line with its mission and included in the Health pillar, Danone has pledged to offer tastier and heather food and drinks, promote healthier choices, provide positive nutrition and hydration for a healthier life and invest in nutrition and hydration science and research. Key examples of how Danone is fulfilling its Health commitments include:

  • At the White House Conference on Hunger, Nutrition and Health in September 2022, Danone North America announced a $22 million investment to improve access to, and availability of, nutritious and health-promoting foods by 2030, as well as partnering with retailers and healthcare professionals to educate consumers to drive evidence-based healthy eating behaviors and diet-related health outcomes. Currently, more than two-thirds of Danone North America’s product portfolio meets the company’s criteria for nutrient density. Danone is constantly enhancing its products to be healthier and to bring the right offerings, formats and entry points to channels that feed a diverse spectrum of communities.
  • The Danone Institute North America supports initiatives that promote nutrition and sustainable food systems and provides seed funding for projects committed to nutrition and community health. To date, the institute has funded 15 projects and will have provided $500,000 in funding by 2025.
  • Danone North America supports proposed WIC food package options and promotes the availability of healthier options in a variety of container sizes, including Danone yogurts. The company also supports the USDA’s efforts to limit sugar and sodium levels offered to children in schools. 

At the Aspen Ideas Festival (June 24-30), Danone North America will convene leaders from the public and private sectors who are on the frontlines of advancing nutrition in the U.S., to discuss tangible solutions that will help create a future where nutrition is more inclusive.

To learn more about Danone North America’s action plans and its State of Nutrition Equality Study, visit

Survey Methodology

In partnership with Zeno Group, Danone North America fielded an online survey of 4,132 U.S. (including 1,049 “Gen Pop” respondents (defined as a group of individuals who reflect the actual demographic makeup of the U.S.), and multicultural Over Samples among 1,043 Black/A-A respondents, 1,026 AAPI respondents and 1,014 Hispanic/Latinx respondents) in May 2023. These results reflect the “Gen Pop” sample unless otherwise specified. The overall margin of error for the “Gen Pop” sample and each multicultural audience is +/- 3 percentage points at a 95% confidence level.

About Danone North America:

Danone North America is a purpose-driven company and an industry leader in the food and beverage category. As a Certified B Corporation®, Danone North America is committed to the creation of both economic and social value, while nurturing natural ecosystems through sustainable agriculture. Our strong portfolio of brands includes: Activia®, DanActive®, Danimals®, Dannon®, evian®, Happy Family® Organics, Horizon® Organic, International Delight®, Light + Fit®, Oikos®, Silk®, So Delicious® Dairy Free, STōK®, Two Good®, Wallaby® Organic and YoCrunch®. With more than 6,000 employees and 16 production locations across the U.S. and Canada, Danone North America’s mission is to bring health through food to as many people as possible. For more information, visit

Danone North America is a Danone subsidiary.

Press Contacts
Nancy Eberhardt
Danone North America
[email protected] 

Allison Pierce
Zeno Group
[email protected] 

1 Food and Drug Administration (FDA)
2 Assistant Secretary for Planning and Evaluation (ASPE)
3 Nutritious Foods are defined in the study as food items that are nourishing, provide essential nutrients and provide health benefits when consumed as part of a balanced diet.

SOURCE Danone North America

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NUTRITION 2023 Features Leading Nutrition Experts and Groundbreaking Research

Newswise — Join us at NUTRITION 2023 for an exciting lineup of scientific symposia, educational sessions, hot-topic discussions, and award lectures covering the latest developments in nutrition science. NUTRITION 2023, the annual flagship meeting of the American Society for Nutrition (ASN), will be held July 22-25 at the Sheraton Boston.

Explore the meeting schedule and register for a press pass to attend.

The meeting will feature distinguished leaders in the field and important discussions that are helping to move nutrition science forward. Highlights include: 

  • Ultra-processed foods – Observational studies have linked consumption of ultra-processed foods (UPFs) with an increased risk of obesity and chronic diseases, yet the mechanisms behind these associations are unknown and there is little evidence from clinical trials. Nevertheless, the World Health Organization and multiple countries discourage consumption of UPFs. Limiting UPFs runs the risk of not meeting intake needs of key nutrients and, thus, reducing diet quality as well as an increased risk of food poisoning and food waste. In the U.S., a review of the evidence has been recommended for the 2025 Dietary Guidelines Advisory Committee. This session will review research from a food science perspective and examine the potential mechanisms of action of UPFs. A research roadmap will be presented to establish a stronger, more balanced evidence base to advance the understanding of if and how UPFs impact the risk of obesity and cardiometabolic diseases. (10-11:30 a.m. ET, Sunday, July 23, more information)
  • Heart health – Linoleic acid is a polyunsaturated omega-6 fatty acid found in vegetable oils, nuts, seeds, meats, and eggs. There is confusion among the public concerning the effects of linoleic acid on health and recommendations on whether and how to include it in a healthful diet. During the NUTRITION 2023 opening session and presidential symposium “Food as Medicine: New Findings to Explain Reduced Risk of Cardiovascular Disease by Dietary Linoleic Acid,” top researchers will present and discuss the latest clinical findings and new basic biology insights into how this dietary oil benefits the heart. (4:30-6 p.m. ET, Saturday, July 22, more information)
  • Weight loss – Can scientists with opposing views work together to figure out why lost pounds are often gained back? The existence and clinical relevance of metabolic adaptation — a physiological phenomenon that might make it hard to keep weight off — remains one of the most controversial issues in nutrition science. The session “Metabolic Adaptation and Increased Drive to Eat as Drivers of Weight Regain in Individuals with Obesity. Myth or Reality? An Exercise in Adversarial Collaboration” will introduce collaborators with differing views who have agreed to work together to untangle the controversy. Catia Martins, PhD, RD, from The University of Alabama at Birmingham, and Jonathan Krakoff, MD, from NIDDK-Phoenix, Arizona, will present what is known about metabolic adaptation, their opposing views, and a research plan to advance the science. (10-11:30 a.m. ET, Tuesday, July 25, more information)
  • Food and society – Patrick Stover, PhD, will give the 2023 W.O. Atwater Memorial Lecture “Enhancing the Purpose of Food,” which will focus on agriculture, food, and nutrition as a solution to challenges facing society. Stoveris vice chancellor and dean of agriculture and life science and director of the Institute for Advancing Health through Agriculture at Texas A&M College Station. He is an international leader in biochemistry, agriculture, and nutrition. (2-3 p.m. ET, Sunday, July 23, more information)

 To apply for a press pass to attend NUTRITION 2023 in Boston, check our Media Policies and submit a Press Registration Form.

 Qualifying journalists will receive:

  • A press badge granting entry to all in-person meeting sessions in Boston
  • Early access to embargoed materials featuring high-impact research
  • Personal introductions for one-on-one interviews with featured scientists

Can’t join us in person? With a press pass, you can still be part of the action with access to embargoed press materials before the meeting.

Stay in the know by joining the discussion and getting the latest nutrition news:




About the American Society for Nutrition (ASN)

ASN is the preeminent professional organization for nutrition scientists and clinicians around the world. Founded in 1928, the society brings together the top nutrition researchers, medical practitioners, policy makers and industry leaders to advance our knowledge and application of nutrition. ASN publishes four peer-reviewed journals and provides education and professional development opportunities to advance nutrition research, practice, and education. Since 2018, the American Society of Nutrition has presented NUTRITION, the leading global annual meeting for nutrition professionals.



Meeting Link: NUTRITION 2023, July 22-25

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Intermittent fasting is no better for weight loss than simple calorie counters

The research, published in the journal Annals of Internal Medicine, suggested that weight loss was identical for those who watched calories but ate whenever they pleased and those who consumed all of their calories within an eight-hour window.

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Why Walking is the Easiest and Best Way to Burn Body Fat and Get Healthy – BOXROX

In today’s fast-paced world, maintaining good health and staying in shape have become top priorities for many people.

Burning excess body fat not only helps improve physical appearance but also plays a crucial role in promoting overall health and well-being. Excess body fat is associated with various health risks, including cardiovascular diseases, diabetes, and certain types of cancer.

Source: Courtesy of CrossFit Inc.

Therefore, finding effective and accessible ways to burn body fat is essential for achieving optimal health.

When it comes to burning body fat, numerous exercise options are available. From high-intensity workouts to strength training and cardio exercises, the choices can be overwhelming. However, not all exercises are suitable for everyone. Some may require expensive equipment or intensive training, making them less accessible or feasible for certain individuals. It’s important to explore exercise options that are not only effective but also easy to incorporate into daily routines.

Focus on Walking as an Easy and Effective Option

Among the many exercise options available, walking stands out as one of the easiest and most effective ways to burn body fat and improve overall health. Walking is a low-impact activity that requires no special equipment or specific training.

It can be easily integrated into daily routines, making it a convenient choice for people of all ages and fitness levels. Moreover, walking offers a range of benefits beyond fat burning, including cardiovascular improvements, stress reduction, and enhanced mental well-being.

Source: Courtesy of CrossFit Inc.

In the following sections, we will delve into the scientific reasons why walking is an excellent choice for burning body fat and explore its many health benefits. We will also provide practical tips on incorporating walking into your routine and maximizing fat burning during your walks.

So, let’s lace up our shoes and embark on a journey to discover why walking is the easiest and best way to burn body fat and get healthy.

The Science Behind Burning Body Fat

Before diving into the science behind burning body fat, it’s essential to understand the concept of calories and energy expenditure. Calories are a unit of measurement for energy. When we consume food, our bodies extract calories from it to fuel various bodily functions and activities. The balance between calorie intake and energy expenditure determines whether we gain, maintain, or lose weight.

Energy expenditure refers to the number of calories burned by the body during physical activity, digestion, and resting metabolic rate. When we engage in exercise, our energy expenditure increases, resulting in a higher calorie burn.

Role of Aerobic Exercise in Fat Burning

Aerobic exercise plays a significant role in burning body fat. During aerobic activities, such as walking, jogging, or cycling, the body requires a steady supply of oxygen to meet the increased energy demands.

This sustained oxygen supply allows the body to utilize stored fat as a fuel source. As a result, fat cells break down and release fatty acids, which are then transported to the muscles, where they are used for energy production.

Compared to anaerobic exercises like weightlifting, aerobic exercises are more effective in burning fat because they typically involve moderate-intensity, prolonged movements that utilize a higher percentage of fat as a fuel source.

Comparison of Walking to Other Forms of Exercise

When considering different forms of exercise, it’s important to evaluate their effectiveness in burning body fat. While high-intensity workouts like interval training or running can result in rapid calorie burn, they may not be suitable for everyone due to their demanding nature.

Walking, on the other hand, offers a gentle yet effective approach to fat burning. It is a form of aerobic exercise that can be performed at varying intensities, making it accessible to individuals with different fitness levels. Although walking may not burn calories as quickly as more intense exercises, it has several advantages. It is low-impact, reducing the risk of injury and strain on joints. Additionally, walking is sustainable, allowing individuals to engage in it consistently over time, leading to long-term fat loss and improved health.

In the next sections, we will explore the specific benefits of walking for burning body fat and examine how it contributes to overall health and well-being.

Benefits of Walking for Burning Body Fat

Source: Courtesy of CrossFit Inc.

Low-Impact Nature and Accessibility of Walking

One of the key advantages of walking as an exercise for burning body fat is its low-impact nature. Unlike high-impact activities like running or jumping, walking puts minimal stress on the joints and muscles. This makes it an excellent option for individuals with joint issues, older adults, or those recovering from injuries. The low-impact nature of walking reduces the risk of injury, allowing individuals to engage in regular physical activity without undue strain.

Moreover, walking is highly accessible. It requires no special equipment or gym membership. You can walk virtually anywhere and at any time, whether it’s around your neighbourhood, in a local park, or even on a treadmill at home. This accessibility makes walking a convenient exercise choice for people of all ages and fitness levels.

Increased Fat Burning During Brisk Walking

While any form of walking is beneficial for health, brisk walking, which involves a faster pace, can significantly enhance fat burning. When you walk at a brisk pace, your heart rate increases, and your body works harder to meet the increased energy demands. As a result, you burn more calories and tap into fat stores to fuel your activity.

Brisk walking is considered a moderate-intensity aerobic exercise that stimulates the utilization of fat as an energy source. It engages multiple muscle groups and elevates your heart rate to a level that promotes fat burning. By incorporating regular brisk walking into your routine, you can effectively burn body fat and contribute to weight loss goals.

Maintenance of Muscle Mass During Walking

While the primary focus of burning body fat may be to reduce excess weight, it’s equally important to maintain muscle mass. Muscle tissue is metabolically active, meaning it burns more calories even at rest compared to fat tissue. By preserving muscle mass, you can increase your overall metabolic rate and enhance fat burning even when you’re not engaged in physical activity.

Walking helps maintain muscle mass as it engages the muscles of the legs, hips, and core. It may not build significant muscle mass like weightlifting, but it can help preserve the existing muscle mass you have. This is particularly important during weight loss journeys, as it ensures that the weight you’re losing is primarily fat rather than muscle.

In the following sections, we will explore the broader health benefits of walking beyond fat burning, including its positive impact on cardiovascular health, mental well-being, and overall fitness.

Walking for Overall Health and Well-being

Cardiovascular Benefits of Walking

Walking is a fantastic exercise for improving cardiovascular health. Regular walking can strengthen your heart, lower blood pressure, and improve blood circulation throughout the body. It increases your heart rate, which helps to improve cardiovascular endurance and stamina over time.

Engaging in brisk walking or longer duration walks can have additional benefits for your cardiovascular system. It can help lower LDL (bad) cholesterol levels, increase HDL (good) cholesterol levels, and reduce the risk of developing heart disease, stroke, and other cardiovascular conditions. Walking also promotes healthy weight management, which further supports heart health.

Stress Reduction and Mental Health Improvements

Beyond its physical benefits, walking is also a powerful tool for reducing stress and improving mental well-being. Walking outdoors, especially in natural environments, exposes you to fresh air, sunlight, and nature, all of which have a positive impact on your mood and mental state.

Walking triggers the release of endorphins, which are natural mood-boosting chemicals in the brain. It can help alleviate symptoms of anxiety and depression, reduce stress levels, and enhance overall mental clarity and focus. Walking can also serve as a form of meditation or mindfulness practice, allowing you to disconnect from daily stressors and find inner peace.

Enhancing Bone Density and Joint Health

Walking is a weight-bearing exercise, which means it puts pressure on your bones and helps improve bone density. Regular walking can reduce the risk of developing osteoporosis and osteoarthritis, conditions that affect bone strength and joint health. By promoting bone density, walking contributes to overall skeletal health and reduces the likelihood of fractures or joint problems as you age.

Additionally, walking helps to lubricate the joints and strengthen the muscles around them, improving joint stability and flexibility. It can alleviate joint stiffness and discomfort, making it an excellent exercise option for individuals with arthritis or other joint-related conditions.

In the next sections, we will provide practical guidance on how to incorporate walking into your routine and maximize its fat-burning potential. We will explore tips for setting goals, monitoring progress, and staying motivated on your walking journey.

Incorporating Walking into Your Routine

Source: Photo courtesy of CrossFit Inc.

Setting Realistic Goals and Starting Gradually

When incorporating walking into your routine, it’s important to set realistic goals that align with your current fitness level and schedule. Start by assessing how much time you can dedicate to walking each day or week. Consider your current fitness level and any potential limitations or health concerns.

Begin with a comfortable pace and duration that you can maintain without excessive fatigue or discomfort. Gradually increase the intensity and duration of your walks as your fitness improves. Setting realistic goals and starting gradually not only reduces the risk of injury but also helps build consistency and long-term adherence to your walking routine.

Utilizing Walking as a Primary Form of Exercise

Walking can be a primary form of exercise or a foundational activity upon which you build other exercises. If you’re new to regular physical activity, walking can serve as an excellent starting point. Aim for at least 150 minutes of moderate-intensity walking per week, as recommended by health guidelines. This can be achieved through brisk walking for 30 minutes a day, five days a week.

As you progress, you can increase the intensity by incorporating intervals of faster walking or including uphill routes to challenge yourself further. Remember that consistency is key, so make walking a regular part of your routine by scheduling it into your day, whether it’s in the morning, during lunch breaks, or in the evening.

Combining Walking with Other Healthy Habits

To maximize the benefits of walking and enhance fat burning, it’s essential to combine it with other healthy habits. Consider integrating the following practices into your routine:

Balanced Diet: Eating a nutritious, well-balanced diet that includes plenty of fruits, vegetables, lean proteins, and whole grains supports your overall health and complements your walking efforts.

Strength Training: Incorporate strength training exercises, such as bodyweight exercises or weightlifting, to build muscle mass. Increased muscle mass contributes to higher calorie burn and fat loss even when at rest.

Hydration: Stay adequately hydrated before, during, and after your walks to support optimal performance and recovery.

Sleep and Recovery: Ensure you get enough sleep and allow your body time to rest and recover between walking sessions. Quality sleep promotes muscle repair and overall well-being.

Posture and Form: Pay attention to your walking posture and form. Engage your core, swing your arms, and maintain an upright posture to optimize your walking efficiency and engage more muscle groups.

By combining walking with these healthy habits, you can create a well-rounded approach to burning body fat, improving fitness, and enhancing overall health.

In the next section, we will discuss tips for maximizing fat burning during your walking sessions, including techniques and strategies to optimize your walking routine.

Tips for Maximizing Fat Burning During Walking

To maximize fat burning during walking, it’s crucial to focus on maintaining proper form and technique. Pay attention to the following:

Posture: Keep your head lifted, shoulders relaxed, and spine in a neutral position. Avoid slouching or leaning forward.

Arm Swing: Engage your arms by bending them at a 90-degree angle and swinging them naturally. This helps increase overall calorie burn and engages the muscles of the upper body.

Stride Length: Take purposeful, moderate-length strides to engage more muscles and increase energy expenditure.

Foot Placement: Land on your heel and roll through the foot to push off from the toes. This helps maintain an efficient stride and reduces the risk of strain or injury.

Source: Andrea Piacquadio on Pexels

By maintaining proper form and technique, you can optimize your walking efficiency, engage more muscle groups, and increase the calorie burn during your walks.

Utilizing Interval Training and Inclines

Incorporating interval training and inclines into your walking routine can significantly enhance fat burning. Interval training involves alternating periods of higher intensity with periods of lower intensity or recovery. For example, you can alternate between brisk walking and a faster-paced walk or jog for designated intervals of time.

Incorporating inclines or walking uphill challenges your muscles and increases the intensity of your walk. This boosts your calorie burn and engages different muscle groups, particularly in the lower body.

By incorporating intervals and inclines into your walking routine, you create variation and stimulate your body to burn more fat and calories.

Incorporating Strength Training and Resistance Exercises

While walking primarily targets the lower body, incorporating strength training and resistance exercises can further enhance fat burning. Strength training helps build lean muscle mass, which contributes to a higher metabolic rate and increased calorie burn even at rest.

Consider adding bodyweight exercises, such as lunges, squats, or push-ups, to your walking routine. You can also use resistance bands or handheld weights during your walks to add extra resistance and challenge your muscles.

By combining strength training and resistance exercises with walking, you create a comprehensive workout that promotes fat burning, muscle development, and overall body toning.

In the next section, we will explore ways to monitor your progress and stay motivated on your fat-burning and health journey.

Monitoring Progress and Staying Motivated

Source: Chris Hinshaw

Tracking Steps, Distance, and Time

Monitoring your progress is essential to stay motivated and track your fat-burning journey. Consider tracking metrics such as steps taken, distance covered, and time spent walking. This information helps you set goals, assess your progress, and celebrate milestones along the way.

You can use a pedometer or a smartphone app to track your daily steps and distance. Set achievable targets and gradually increase them as you become more comfortable with your walking routine. Tracking your time can also help you maintain consistency and gradually extend the duration of your walks.

Utilizing Fitness Apps and Wearable Devices

Fitness apps and wearable devices provide additional tools for monitoring and enhancing your walking routine. These technologies offer features such as GPS tracking, heart rate monitoring, and personalized data analysis. They can provide real-time feedback on your pace, calorie burn, and distance covered.

Explore popular fitness apps that cater specifically to walking, as they often provide training plans, challenges, and motivational features. Wearable devices such as fitness trackers or smartwatches can sync with these apps, offering convenience and a comprehensive overview of your progress.

Joining Walking Groups or Challenges for Accountability

Accountability can be a powerful motivator in your fat-burning journey. Consider joining walking groups, either in-person or online, to connect with like-minded individuals who share similar goals. These groups often provide support, encouragement, and a sense of community.

Participating in walking challenges or competitions can also boost motivation. These challenges may involve achieving specific targets, such as reaching a certain number of steps or completing a certain distance within a given time frame. The competitive aspect can be motivating and inspire you to push your limits.

By monitoring your progress and staying accountable through apps, wearable devices, and social connections, you can stay motivated and committed to your walking routine.

In the concluding section, we will recap the benefits of walking for burning body fat and getting healthy, emphasizing its accessibility, effectiveness, and overall impact on well-being.

Addressing Common Concerns and FAQs

Source: Reinhart Julien on Unsplash

Can Walking Alone Help Me Lose Weight?

Yes, walking alone can be an effective way to lose weight. Walking is a form of aerobic exercise that increases calorie burn and promotes fat loss. By consistently engaging in brisk walking and creating a calorie deficit (burning more calories than you consume), you can achieve weight loss over time.

However, it’s important to combine walking with a balanced diet and healthy lifestyle habits for optimal results.

Is Walking Effective for People of All Fitness Levels?

Absolutely! One of the greatest advantages of walking is its accessibility and adaptability to various fitness levels.

Whether you are a beginner or an experienced exerciser, walking can be tailored to suit your needs. You can start at a comfortable pace and gradually increase the intensity and duration of your walks as your fitness improves. Walking is a low-impact exercise that puts minimal stress on the joints, making it suitable for individuals of all ages and fitness levels.

How Can I Make Walking More Enjoyable and Varied?

To make walking more enjoyable and varied, consider the following tips:

Change Your Route: Explore different routes in your neighbourhood or local parks to add variety to your walking routine. Discover new scenery and enjoy the beauty of nature.

Listen to Music or Podcasts: Create a playlist of your favourite upbeat songs or listen to engaging podcasts or audiobooks while walking. This can make the experience more enjoyable and help pass the time.

Walk with a Friend or Pet: Invite a friend, family member, or your furry companion to join you on your walks. Having a walking buddy can make the activity more social and enjoyable.

Set Challenges or Goals: Challenge yourself by setting goals such as increasing your distance, completing a certain number of steps, or improving your pace. Having goals to work towards can add excitement and motivation to your walks.

Incorporate Mindfulness: Use your walking time as an opportunity to practice mindfulness. Pay attention to your surroundings, focus on your breath, and be present in the moment. This can enhance your overall walking experience and reduce stress.

By incorporating these strategies, you can make walking a fun, enjoyable, and varied activity that you look forward to each day.

In conclusion, walking is not only an easy and effective way to burn body fat but also offers numerous health benefits. It is accessible to people of all fitness levels, promotes cardiovascular health, reduces stress, and enhances bone density and joint health. By setting realistic goals, monitoring progress, and staying motivated, you can harness the power of walking to improve your overall health and well-being. So put on your walking shoes, step outside, and start reaping the benefits of this simple yet powerful exercise.


Walking is an incredibly accessible and effective way to burn body fat and improve overall health. Throughout this article, we explored the science behind burning body fat, the benefits of walking, and how to maximize its potential. We discussed the low-impact nature of walking, its ability to increase fat burning during brisk walks, and its role in maintaining muscle mass. Additionally, we highlighted the cardiovascular benefits of walking, its positive impact on mental well-being, and its ability to enhance bone density and joint health.

With its simplicity and adaptability, walking can be easily incorporated into daily routines. By setting realistic goals, starting gradually, and utilizing interval training and inclines, you can maximize the fat-burning potential of your walks. Combining walking with strength training and other healthy habits, such as a balanced diet and proper hydration, further enhances its benefits. By tracking your progress, utilizing fitness apps, and joining walking groups, you can stay motivated and accountable on your fat-burning and health journey.

Final Thoughts on the Long-Term Impact of Walking on Overall Well-being

Walking is not just about burning body fat; it has a profound impact on overall well-being. Regular walking improves cardiovascular health, reduces stress, enhances mental well-being, and strengthens bones and joints. It is an exercise that can be sustained throughout life, regardless of age or fitness level. By making walking enjoyable and varied, you can create a sustainable habit that contributes to long-term health and vitality.

Incorporating walking into your daily routine is a powerful step towards achieving your health and fitness goals. So, lace up your shoes, step outside, and embark on a journey of improved health and well-being through the simple act of walking. Your body will thank you, and you’ll discover a new appreciation for the ease and effectiveness of this natural exercise.

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Intermittent fasting and calorie counting about equal for weight loss – new study

The traditional approach to weight loss is to count calories and try to reduce the number consumed each day. This is a time-consuming and error-prone process – often with disappointing results. Intermittent fasting – and the popular version known as time-restricted eating – could be a simpler option for people wanting to achieve a healthy weight.

But is intermittent fasting any better than calorie counting for losing weight? A new study, published in the Annals of Internal Medicine, aimed to provide the answer. It showed that the two methods could be equally effective – if undertaken with professional counselling.

In this year-long study, researchers at the University of Illinois Chicago recruited 90 adults with obesity, aged 18 to 65. The participants were randomly allocated to one of three groups:

  • a time-restricted eating group who were required to consume all their calories each day between noon and 8pm
  • a daily calorie restriction group, who were required to reduce their calorie intake by 25% by closely tracking their diet
  • a control group who maintained their normal dietary patterns throughout the study.

The participants lost about 5% of their starting body weight on both diets in the first six months. The diets were then adjusted to help maintain this weight loss over the next six months.

The time-restricted eating group extended their eating window to ten hours (10am to 8pm) and the daily calorie restriction group increased their calorie intake to match their requirements, which was calculated based on their weight, height, age and activity levels. The control group maintained the same eating pattern.

The researchers hypothesised that participants focusing on reducing the number of hours they ate would achieve and maintain weight loss better than participants focusing on counting calories. The effects of these two diets on body composition (muscle, fat and bone mass), waist circumference, and a range of health markers were also assessed.

The study found that restricting the time during which you can eat and restricting the number of calories were equally effective for losing weight. Participants in both groups lost about 4% of their starting body weight after 12 months.

Both diets also reduced waist circumference and fat mass to a similar extent. Diet records revealed that calorie intake was reduced to a similar extent with both diets, despite the different approaches.

Neither diet showed any changes in health markers, such as glucose, insulin or cholesterol levels. One reason for this may be the use of a late time-restricted eating window (12pm to 8pm), which was considered to be more acceptable for participants.

There is evidence an early time-restricted eating window (8am to 4pm, for instance) can achieve greater weight loss and improve blood glucose regulation.

Scientists aren’t certain why this is the case. However, research suggests that our metabolism is more efficient earlier in the day, aligning with our natural waking and sleeping patterns. This means that the body may be better at using nutrients consumed early in the day.

Man pricking his finger for blood glucose check.
There were no changes in blood glucose, insulin or cholesterol.
Dragana Gordic/Shutterstock

These findings support previous studies that have found similar weight loss when comparing time-restricted eating and other popular versions of intermittent fasting (such as the 5:2 diet), to daily calorie restriction.

These studies all show that calorie restriction – whether achieved by reducing the time during which people are allowed to eat or counting the number of calories eaten – is the main thing that determines weight loss.

The new study shows that time-restricted eating can lead to weight loss without explicit instruction to reduce calorie intake. Another strength of this study was the racial diversity of the participants (79% were black or Hispanic), meaning these results can be applied more widely than most previous studies.

Substantial counselling

However, one important aspect of this study that makes it difficult to conclude that these interventions alone are enough to help people lose weight is the fact that participants in both dietary intervention groups received a lot of counselling during the study.

This included healthy-eating guidance and cognitive behavioural therapy (a type of talk therapy) to reduce impulse eating. This probably helped participants reduce the urge to eat high-calorie food after completing their fasting window.

Whether this study shows that time-restricted eating and daily calorie restriction are equally effective for weight loss, or whether professional support with healthy eating helps with weight loss, is debatable.

Interestingly, a recent study found that time-restricted eating without additional support did not lead to weight loss after three months.

There were also substantial differences in weight loss between individual participants on each diet. This suggests there may be factors that allow time-restricted eating or daily calorie restriction to be more effective for some people than others.

Dieting is difficult, regardless of the method used. This new study suggests weight loss can be achieved using intermittent fasting, but some people will probably benefit more than others. Why that is, we don’t currently know.

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Medics share tips to protect yourself from falling sick due to rapid weather changes

Rapid shifts in temperature and humidity can trigger respiratory issues such as asthma, allergies and sinusitis. Image for representational purpose only. Photo Courtesy: istock

Mumbai has started witnessing light showers marking the onset of the much-awaited monsoon. A transition from summer to monsoon, though a great relief from the city’s humidity, brings with itself health concerns like viral fever, common cold and flu, respiratory issues, etc. Falling sick from sudden weather changes is not a new occurrence and happens whenever climatic and environmental changes take place. Mid-day Online spoke to health experts who share preventive tips to protect yourself from sudden weather changes.

“Extreme fluctuations in the weather can weaken the immune system, making you more susceptible to infections,” says Dr Murarji Ghadge, ENT consultant surgeon, sleep specialist at Ruby Hall clinic. “Sudden weather changes expose humans to pathogens (micro-organisms that cause diseases) making them vulnerable to diseases.”

This happens because certain weather conditions create a favourable environment for pathogens to thrive. For instance, Ghadge says, “cold weather and low humidity can lead to drier nasal passages, making it easier for viruses to enter the respiratory system. Similarly, stagnant air during hot and humid weather can contribute to the concentration of pollutants and allergens, exacerbating respiratory issues.”

A drop in air quality or the formation of smog too, can negatively impact your health. This can lead to respiratory irritation and exacerbate existing respiratory conditions, making individuals more susceptible to respiratory infections. Additionally, a sudden change in weather can also disrupt daily routines, cause stress and impact sleep patterns which leads to weakened immune system and increases the likelihood of falling ill.

Ghadge points out that weather alone does not cause illnesses directly. Rather, it can create conditions that make individuals more vulnerable to infections and exacerbate pre-existing health conditions. “Practicing good hygiene, maintaining a healthy lifestyle and taking appropriate precautions during weather transitions can help reduce the risk of falling sick.” Sudden weather changes can cause few common health issues that must be monitored. These include:

Respiratory issues:

Rapid shifts in temperature and humidity can trigger respiratory issues such as asthma, allergies and sinusitis. Cold weather, in particular, can lead to the constriction of airways and cause breathing difficulties.

Seasonal infections:

Weather fluctuations can increase the risk of viral and bacterial infections. For example, when temperatures drop suddenly, people tend to spend more time indoors, leading to closer contact and a higher chance of spreading illnesses like the flu and common cold.

Migraines and headaches:

Sudden weather changes can also trigger migraines and headaches in susceptible individuals. The exact mechanisms behind these associations are not fully understood, but many people report an increase in headache symptoms during weather transitions.

Joint and muscle pain:

Cold and damp weather can exacerbate symptoms in people with arthritis and other chronic pain conditions. The decrease in temperature may cause joint stiffness and increased discomfort. Similarly, sudden weather changes can contribute to muscle spasms and aches.

Cardiovascular issues:

Extreme temperature variations can impact the cardiovascular system, potentially leading to heart-related problems. Cold weather can increase blood pressure and heart rate, constrict blood vessels and pose a higher risk for heart attacks and strokes in vulnerable individuals.

Dehydration and heat-related illnesses:

Sudden hot weather can result in dehydration and heat-related illnesses like heat exhaustion and heatstroke. When temperatures rise abruptly, people may not find it easy to adapt to the heat, increasing the risk of these conditions.

Skin problems:

Changes in temperature and humidity can affect the skin’s moisture balance, leading to dryness, itching and irritation. Cold weather can cause chapped lips, dryness and flakiness, while sudden increases in humidity can contribute to excessive sweating and fungal infections on the skin.

It’s important to note that the specific health issues people face during sudden weather changes can vary depending on individual factors such as age, pre-existing conditions and overall health. If you experience persistent or severe symptoms related to weather changes, it is advisable to consult a healthcare professional for appropriate advice and treatment.

To prevent from falling sick during sudden weather changes, Ghadge shares a list of tips:

Dress appropriately:

Wear suitable clothing to adapt to the changing weather. Layer your clothing to adjust to temperature fluctuations and protect yourself from cold or hot conditions. In colder weather, wear warm and insulated clothing, while in hot weather opt for lightweight and breathable fabrics.

Stay hygienic:

Practice regular handwashing with soap and water, especially before eating, after using the restroom and after being in public places. Proper hygiene helps prevent the spread of germs and reduces the risk of infections.

Boost immunity:

Maintain a healthy lifestyle that includes a balanced diet, regular exercise, adequate sleep and stress management. These factors can support a strong immune system, making you less susceptible to infections.

Practice respiratory etiquette:

Cover your mouth and nose with a tissue or your elbow when coughing or sneezing to prevent the spread of respiratory droplets. Dispose of used tissues properly and wash your hands afterward.

Maintain clean indoor environment:

Keep your living and working spaces clean and well-ventilated. Clean surfaces regularly, including doorknobs, light switches and electronic devices, to minimize the spread of germs.

Monitor allergies:

If you have allergies, stay informed about the local pollen count and take appropriate measures. Keep windows closed during high pollen periods and consider using air purifiers or allergy medications as recommended by a healthcare professional.

Be mindful of temperature changes:

Gradually acclimate your body to temperature changes. For example, if the weather suddenly becomes significantly colder, avoid prolonged exposure to cold environments and dress appropriately to keep warm.

Stay informed:

Keep an eye on weather forecasts and be prepared for sudden weather changes. Stay informed about any health advisories or warnings issued by local authorities and follow their recommendations.

Seek medical advice:

If you have specific health concerns or pre-existing conditions that may be affected by weather changes, consult with your healthcare provider. They can provide personalized advice and recommend appropriate preventive measures.

While these precautions do play a key role in preventing sickness, the food we choose to consume during weather changes also has a huge impact on our health. Dr Sneha Luhera, clinical dietician says, “Incorporating anti-inflammatory foods in diet will help prevent sickness.”

Consuming foods that are rich in antioxidants and are anti-inflammatory boost immunity and protects you from falling sick. Luhera suggests including dark leafy greens, berries, salmon, sweet potatoes, almonds, walnuts and pistachios to boost your immunity during the change of season.

The dietician also urges to consume seasonal foods as they offer key health advantages. Always choose fresh foods to reap the most health benefits. Stock up on fruits and vegetables including plums, tomatoes, cucumbers, berries, watermelons, oranges, etc. Fruits like oranges and watermelon not only give us vital vitamins and minerals, but they also hydrate the body and internally cools it down, helping us combat the harmful effects of the rising heat.

Luhera shares a list of things you must do during weather transition.

Consume curd, nuts and seeds

It is a great probiotic for the gut microbiota and is rich in calcium, vitamin B2 and magnesium. You can also choose to consume yoghurt, buttermilk, fermented foods and paneer. Further, nuts and seeds like pumpkin, sunflower, walnut and almonds which are high in vitamins E and B6 as well as minerals like magnesium and zinc, will instantly increase immunity.

Use herbs and spices

Consuming herbs and spices like turmeric, ginger, garlic, cinnamon, and oregano in your meals will fight off diseases. They not only add flavour but also possess antimicrobial and anti-inflammatory properties.

Stay hydrated

Drinking enough water is extremely important. Drink at least eight to nine glasses of water each day to stay hydrated. Choose fresh fruit juices, coconut water, lime water, sugarcane juices over the packed aerated soft drinks.

Stay active

Incorporating 30-45 minutes of exercise in day will help upper respiratory tract fight off diseases that are common during the changing weather.

Consume a balanced diet

During weather changes, focus on a well-rounded diet that includes a variety of fruits, vegetables, whole grains, lean proteins and healthy fats. This provides essential nutrients to support your immune system and overall health.

Limit the intake of processed foods

Try to minimize the consumption of processed and highly refined foods, as they tend to be low in nutrients and may contribute to inflammation and weakened immune function. Opt for whole, unprocessed foods whenever possible.

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FODMAP Diet is Focus of IAFNS July 12 Webinar for Nutritionists, Researchers

Newswise — Washington D.C. – In an effort to ensure some consumers’ nutritional needs are met while addressing their digestive disorders, IAFNS is hosting a July 12, 4:00-5:00 p.m. ET free webinar entitled “The Science and Implementation of the Low FODMAP Diet.”

Register here.

For some, a diet high in FODMAP foods can lead to cramping, bloating and other symptoms like diarrhea. By including a variety of low FODMAP foods in their diets, they can ensure they are getting the nutrients they need while also managing medical symptoms.

A low FODMAP diet restricts certain carbohydrates but isn’t a popular “low-carb” diet.  It only eliminates high FODMAP foods and can be individualized, so patients only restrict those that trigger symptoms.

FODMAP stands for “Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols.” Most people don’t have problems when eating FODMAPs, but for some people they can cause bloating, gas or diarrhea.

FODMAPs create problems for some people as they draw more fluid into the intestine and create more gas as they are more easily fermented in the gut. The combination of additional fluid and increased gas can slow digestion, resulting in cramping, pain or diarrhea.

A low FODMAP diet is not intended to be a long-term diet, but rather a temporary approach to manage symptoms while identifying individual FODMAP triggers. By following a low FODMAP diet, individuals can determine which FODMAPs they are intolerant to, and then tailor their diets to avoid these types of carbohydrates while still maintaining a nutritionally balanced diet.

High FODMAP foods fall into several categories that may cause symptoms in sensitive people:

Fructose: Fruits (including apples, mangos, watermelon and pears), honey and high-fructose corn syrup

Lactose: Dairy (milk from cows, goats, or sheep), yogurt, ice cream

Fructans: Rye and wheat, asparagus, broccoli, cabbage, onions, garlic

Galactans: Legumes, such as beans, lentils, chickpeas and soybeans

Polyols: Sugar alcohols and fruits that have pits or seeds, such as apples, apricots, avocados, cherries, figs, peaches, pears or plums


The July 12, 2023, 4:00-5:00 p.m. E.T. webinar will feature the following speakers:


Trish Zecca, MS, IAFNS — Moderator

Kristin Roberts, PhD, The Ohio State University

Ijmeet Maan, FODMAP Friendly

IAFNS is a Continuing Professional Education (CPE) provider with the Commission on Dietetic Registration (CDR). CDR Credentialed Practitioners will receive 1 Continuing Professional Education Unit (CPEU) for completion of either the live or recorded viewing of the webinar.

Register here.

The Institute for the Advancement of Food and Nutrition Sciences (IAFNS) is a 501(c)(3) science-focused nonprofit uniquely positioned to mobilize government, industry and academia to drive, fund and lead actionable research. For more information, visit

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