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The Chalene Show | Diet, Fitness & Life Balance

The 10K Step Myth | Why Progressive Walking Equals Weight Loss - 1236

The Chalene Show | Diet, Fitness & Life Balance

Chalene Johnson

Wellness, Health & Fitness, Chalenejohnson, Personalgrowth, Fitness, Lifecoaching, Health, Personaldevelopment, Family, Mental Health, Organization, Nutrition, Diet, Goals, Relationships, Focus, Faith, Productivity, Advice

4.8 • 7.2K Ratings

🗓️ 10 October 2025

⏱️ 38 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

If you’ve been walking every day and still not losing weight, this episode is for you. Fitness expert Chalene Johnson reveals the truth about the 10,000 steps a day myth and why walking more doesn’t always mean burning more fat. She shares how her own weight loss stalled at 20,000 steps a day, what causes walking plateaus, and how to fix them with smart strategies that actually work. You’ll learn how to break through stubborn weight loss, balance hormones, and boost results using science-backed tweaks like interval walking, weighted vests, and terrain changes—without stress, obsession, or burnout.

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🤓 What You’ll Learn

  • Why walking more can still lead to a weight-loss plateau
  • The real story behind the 10,000-step rule
  • When healthy tracking turns into obsession
  • How to apply progressive overload to walking
  • Simple ways to break a plateau and boost fat burn
  • How hormones, cortisol, and recovery affect results

 

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Transcript

Click on a timestamp to play from that location

0:00.0

If you've been seeing women everywhere walking to lose weight, you've probably heard tons of

0:05.3

influencers say, just get in 10,000 steps a day. You've seen my transformation and what I've been

0:10.8

able to do with my body and my body composition through walking and, of course, weight training.

0:16.7

But if you're someone who's been walking, you're doing all the things, you've bought the walking

0:20.5

vest, you feel like you're doing everything right, but you haven't lost a pound.

0:25.2

Or worse yet, you started to gain weight and you're wondering what the heck is going on?

0:30.1

What am I doing wrong that the rest of the world is losing weight walking, but I'm not?

0:36.3

You're in luck. This episode is for you. I was menopausal,

0:41.7

unhappy with my body. I was doing HRT. I was doing all of the things I thought I needed to to reduce

0:48.8

my body fat and to get my body back. But nothing was working. I started listening to all the health gurus and

0:56.6

most of them were saying 10,000 steps a day. Stop running. Kill the hit workouts. No more boxing.

1:05.1

No more intense, brutal workouts. Do that and you'll reduce your inflammation. The weight will

1:10.7

start to come off.

1:12.4

It almost seemed too easy. Walking? How could walking help me to lose the body fat when I was so

1:20.5

accustomed to doing very intense long duration workouts? It didn't make sense. But I tried everything else. So I decided to give it a shot. I realized I

1:32.7

didn't have anything to lose other than the body fat. So I ditched my intense workouts and just

1:39.0

focused on walking 10,000 steps a day. And before long, the weight started coming off. I mean, very quickly,

1:47.2

I started losing a couple of pounds. And I thought to myself, okay, if 10,000 steps feels good,

1:56.1

I'm not beating up my body. I actually feel restored. I'm loving this. And it's working.

2:02.4

I'm going to increase my step count to 12,000 steps a day. Then I added in neat calories, just

2:08.7

making sure that I spent very little time sitting. And I kept tracking my step count. I thought to

2:16.8

myself, if I want to lose weight faster, I'm just going to increase my step count. I thought to myself if I want to lose weight faster,

...

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