Dr. Leo Dai's Health and Wellness Blog

In Part 3.3, we discussed the importance of creating an accountability framework to optimize our chances of long-term success.

In Part 3.4—and throughout the remainder of this mini-series—we will begin focusing on the “how.”

So far, we have spent considerable time discussing theory, mindset, systems, and structure. Starting with this section, we will begin putting those concepts into action.

The first tool—and what I consider the secret weapon of weight loss—is walking.

Walking: The Most Underrated Weight Loss Tool

Walking means a great deal to me personally.

As described in Part 1, walking was how I first began my health transformation after participating in the 2024 “Walk With Your Doc” event. It was the gateway habit that changed everything for me.

Walking is a low-intensity activity that most people can perform to some degree. If walking is not possible because of medical or physical limitations, similar low-intensity alternatives may include:

• an under-desk cycle,
• stationary biking,
• swimming,
• rowing,
• or seated upper-body exercise.

However, I will focus primarily on walking because it is accessible, sustainable, and practical for the majority of people.

Why Walking Works

On average, we burn approximately:

• 100 calories for every 2,000 steps walked

Of course, this varies depending on:

• body weight,
• metabolic rate,
• walking speed,
• terrain,
• and overall fitness level.

Most people walking at a casual pace accumulate roughly:

• 6,000 steps per hour
  which translates to approximately:
• 300 calories burned per hour

This means that adding an extra 10,000 steps per day can contribute approximately:

• 500 calories of additional Exercise Activity Thermogenesis (EAT)

As discussed in Part 3.0, a daily 500-calorie deficit translates to:

• 3,500 calories per week,
• which is approximately 1 pound of fat loss per week,
• or roughly 52 pounds over the course of a year.

Why Walking Is So Effective for Weight Loss

Walking is powerful for several reasons.

1. Walking Is Sustainable

Walking is a low-intensity activity, which means it generally does not involve significant suffering or discomfort. In fact, it is often so easy, accessible, and effective that it barely feels like exercise at all. Sometimes, it almost feels like cheating.

This is important.

The more enjoyable and sustainable an activity is, the more likely we are to continue doing it long-term.

For many people, walking 10,000 steps per day is far more achievable and enjoyable than running 30–45 minutes daily, both burning roughly the same number of calories.

2. Walking Causes Less Fatigue

Unlike higher-intensity exercise such as running, walking typically does not leave people feeling exhausted afterward.

Instead of draining energy from your day, walking often adds energy to it.

This lower fatigue burden makes consistency much easier.

3. Walking Usually Causes Less Hunger

Higher-intensity exercise can significantly increase appetite in some individuals.

One common mistake is that people immediately begin running for weight loss, only to unconsciously increase calorie intake afterward because they are much hungrier.

It is actually not uncommon for runners to gain weight during heavy training periods.

Walking tends to stimulate hunger far less aggressively, making it easier to maintain a calorie deficit.

4. Walking Has a Lower Risk of Injury

Walking is low-impact and places significantly less stress on:

• joints,
• ligaments,
• tendons,
• and muscles

compared to higher-impact activities such as running.

This lower injury risk is critical for long-term sustainability.

The best exercise program is the one you can consistently continue doing.

5. Walking Helps Preserve Muscle Mass

Because walking is relatively low intensity, it generally causes minimal muscle breakdown compared to prolonged high-intensity cardio.

This is extremely important during weight loss.

The goal is not simply to lose weight—it is to improve body composition by preferentially losing fat while preserving muscle.

6. Walking Improves Fat Utilization

Walking primarily uses fat as a fuel source while requiring relatively little glycogen compared to high-intensity exercise. More on this when we talk about running in Part 4.

Walking can be further optimized when performed in a fasted state, although this is optional and not required.

Over time, this can help improve the body’s ability to utilize fat efficiently as an energy source, which may also benefit future endurance performance.

7. Walking Builds a Foundation

Walking gradually strengthens:

• muscles,
• connective tissues,
• bones,
• and neuromuscular coordination.

This creates a foundation that prepares the body for potentially more demanding activities in the future.

Many people underestimate how important this foundational phase is.

How I Started

My advice is to start modestly.

I personally began with:

• 3,000 steps per day

From there, I increased my step count gradually—approximately 1% per day.

I did not walk quickly. I walked at a relaxed, comfortable pace. I listened to my favourite podcasts, audiobooks and music while I walked.

Initially, I simply committed to spending at least 30 minutes outdoors moving every day.

Over time, this became habitual.

The goal was not athletic performance. The goal was consistency.

Track Your Steps

Use:

• a smartwatch,
• your phone,
• or even rough estimates.

As a simple approximation:

• 10 minutes of walking ≈ 1,000 steps

Track your progress somewhere visible:

• your phone,
• a spreadsheet,
• a journal,
• or even a calendar on your fridge.

Tracking reinforces accountability.

Break It Into Small Chunks

You do not need to complete all your walking in one session.

You can spread it throughout the day in manageable portions.

This is where habit stacking becomes incredibly useful.

For example:

• walk 250 steps before brushing your teeth,
• and another 250 afterward.

If done twice daily, that alone adds:

• 1,000 extra steps per day

You can also stack walking:

• before meals,
• after meals,
• during work breaks,
• while on phone calls,
• or while listening to podcasts or audiobooks.

The goal is to integrate movement naturally into daily life.

Recover Properly

One of the most important principles is this:

You must be able to recover by the next day.

If your walks leave you excessively sore, fatigued, or uncomfortable the following day, you are probably progressing too aggressively.

Long-term sustainability matters far more than short-term heroics.

Sudden increases in training volume are one of the most common causes of overuse injuries.

Start slowly. Build patiently. Trust the process.

In Part 3.5, we will discuss another often-overlooked but extremely important tool for weight loss and body recomposition: resistance training.