Increase Your Daily Steps to Help With Fat Loss
Not losing weight even with workouts? Learn how daily steps boost fat loss and energy on this episode of Get Sculpted.
If you've been working out consistently, eating clean, and still not seeing the results you're working so hard for, you're probably missing the one thing that matters more than your gym time: your daily steps. And no, we're not talking about becoming a marathon walker. We're talking about the movement you're not getting the other 23 hours of the day.
In this episode of Get Sculpted, we're breaking down why your workouts alone aren't enough and how sedentary lifestyle health risks are sabotaging your progress, your energy, and your long-term health. Even if you work out every single day, if you're sitting the rest of the time, your body still registers as inactive. Translation: you're sedentary. And we know that's a tough pill to swallow, but modern life has set us up for this. The good news? Fixing it is simpler than you think.
We're diving into NEAT (non-exercise activity thermogenesis), the science behind why walking for fat loss over 40 is a game-changer, and exactly how to increase daily steps without overhauling your entire life. From the health risks of sitting 9+ hours a day to practical desk job movement tips that actually work, this episode gives you permission to stop overcomplicating fitness and start moving your body the way it was designed to move.
Here's what we cover:
Why working out isn't enough: how you can exercise daily and still be sedentary (and why your body knows the difference)
The science of NEAT: what non-exercise activity thermogenesis is and why it accounts for 20% of your daily calorie burn (versus only 5-10% from exercise)
Sedentary lifestyle health risks you can't ignore: how sitting 9+ hours a day increases your risk of heart disease by 35%, type 2 diabetes by 30%, and even certain cancers
Daily step goals for women: why 8-10k steps matters for health, fat loss, and longevity (and why under 5,000 is a red flag)
Walking benefits for women over 40: improved insulin sensitivity, better bone density, reduced inflammation, and mental health support you didn't know you needed
Why am I not losing weight even though I work out: the missing piece isn't more workouts, it's more movement outside the gym
Desk job movement tips that don't require a treadmill desk: walking meetings, lunchtime loops, parking farther away, and habit stacking your way to 10k
How to increase daily steps in winter: creative indoor solutions like mall walking, walking pads, step challenges with your kids, and making it non-negotiable
Walking vs exercise for weight loss: why steps keep you lean and exercise builds strength (and why you need both)
How many steps per day for health: finding your baseline, adding incrementally, and ditching the all-or-nothing mentality
Real talk on excuses: why "it's too cold" and "I don't have time" are stories you're telling yourself (and what to do instead)
Making movement part of your identity: anchoring walks to existing habits, involving your family, and creating a lifestyle that supports the woman you're becoming
This episode is for anyone who's been grinding in the gym but ignoring the fundamentals. Your body was made to move, and every step you take is moving you closer to that stronger, healthier version of yourself. You don't need expensive equipment or complicated plans. You just need to walk.
“You don't need the perfect weather, environment, outfit or the perfect whatever. You just need to do it more and more intentionally throughout the day.” -Coach Jordanna
Ready to stop making excuses and start moving? Track your steps for the next week, find your baseline, and add 500 more steps per day until you hit that 8-10k goal. Share your progress with us on Instagram @getsculpted.ca and tag us in your story. And if this episode gave you the kick in the butt you needed, drop us a like and comment on Spotify, we read every single one and it helps us reach more women who need this message.
Connect with Get Sculpted
Thanks for joining us on this episode of Get Sculpted! If you enjoyed this episode, please leave a review on Apple or Spotify to help us reach even more women ready to cut through the noise and get the real deal on fat loss, muscle building, and what it really takes to build their 2.0 sculpted self inside and out.
This podcast is brought to you in partnership with Leah Bryant Co.
More about the Get Sculpted Podcast
Welcome to Get Sculpted, the podcast for women who want to lose fat, build muscle, and reset their metabolism with science-based strategies and actionable advice.
We go beyond quick fixes and fad diets to give you sustainable fat loss strategies, strength training tips for women, and the mindset shifts that help you achieve lasting results. Think less guessing, more confidence, and habits that actually fit your lifestyle.
No matter if you’re just starting out or ready to level up your training, this podcast gives women the tools to lose fat, build muscle, and feel stronger in their bodies.
We’re your hosts, Jordanna, Marilynn, and Tijana, fitness pros with over 20 years of combined experience and 1,000+ client transformations, including a focus on helping women optimize their metabolism and build strength. You’ll get strategies designed for real bodies and real lives.
We’ll cover questions like:
Can you lose fat and build muscle at the same time?
What is the best way for women to lose fat without losing muscle?
How do I start strength training as a beginner woman?
Why am I not losing weight even though I’m working out and eating healthy?
How can I stop yo-yo dieting for good?
Is cardio necessary for fat loss?
If you’ve been searching for sustainable fat loss, women’s nutrition, and strength training that actually works, you’re in the right place. Join us every week to sculpt a stronger body and a more empowered 2.0 life.
Connect with us on Instagram at @getsculted.ca
The unedited podcast transcript for this episode of the Get Sculpted podcast follows:
Jordanna: Sitting.
Why Movement Outside Your Workout Matters
Tijana: This is my Roman Empire... it's the fact that they're like, walking is like above and beyond. I'm like, do you know what your legs are designed to do? ...you sitting in a car and on your chair all day is going against the norm.... So, like you're 20 minute walk, like once in a while is not negating that.
Marilynn: ...Modern life with. What do we do now? We're sitting at desks, we're commuting, we're sitting in our cars, we're sitting on a train. What do we do to relax? We sit and we scroll on our phones. ...We are, as a society, more sedentary than ever.
So today, this is what we're diving into. We're going to give you the background about why movement is important. And what it does for your body. What we're going to kind of demystify, like the step goal and like what it actually means and why it's important for health and fat loss and energy and also how you can hit those goals.
The Science of NEAT, Steps, and Your Metabolism
Tijana: Absolutely. ...we just did a podcast, the previous one to this, all about metabolism... But what we want to zero in on now is the neat portion of that. So neat means non exercise activity thermogenesis. It's all the energy you burn from just not structured activity. ...And the reason it matters is because it actually accounts for a good 20% of your daily calorie burn when exercise can only account for maybe 5 to 10%.... So, you know, like you said, mercury, just because you're hitting the workouts, we love that you're doing that. ...Especially if you want to stay lean and stay healthy.
... Research shows that the average adult sits for over nine hours a day... this is not good... it's gonna increase your risk of heart disease, having higher blood pressure, diabetes, and even certain cancers. So sitting is the new smoking we've heard, and that's why we want you guys to take this seriously.
Jordanna: Yeah.
Tijana: And actually walking regularly reduces risk of type 2 diabetes by 30% and cardiovascular disease by 35%.
... If you don't have health, you don't have anything. ...You never want to go back.
Walking is Not Cardio: Understanding Different Types of Movement
Tijana: Another thing I want to talk about though, health wise is as amazing as walking is. ...It's not cardio. So cardio is, needs to engage your cardiovascular system. It needs to elevate your heart rate.... What we rate that on is the rate of perceived exertion. ...Casual walk... Brisk walk... Vigorous would be when you're challenging yourself, you're running probably. …
... If your heart rate is never really being challenged, it's a muscle. It's never going to improve.
Jordanna: That's actually, like, a great goal that I have set with some of my clients, is to monitor what their recovery Rate is after they do their cardio.
Smart Ways to Increase Your Daily Steps
Tijana: So when you guys listen to our show and even an episode, think of it like a menu. If you're super overwhelmed, just take one thing....If you're like, okay, I just want to start by walking. Great. ...Another thing that I want to mention there, because it's such a hot topic, is the weighted vest…
...But, you know, start with where your baseline is. If you have no idea, grab a pedometer... Just see what, you know, three, four, five days looks like at your current baseline. ...But what we want to do is help you scale up by 1 to 2000 steps per week or every other week, whatever your comfort level is.
Marilynn: Yeah, I mean, my walking pad is my saving grace. ...The other thing I started doing recently was ...I put everything in the basement. So that way anytime I have to go and get a can of corn or a thing of rice, I go downstairs... again, it's like two flights of stairs, but it adds up.
Weather, Mindset, and Building Consistency With Steps
Jordanna: ...our community culture, this is a limiting belief that we like to challenge, is that the weather is not an excuse to stop you from getting your steps in. ...There's indoor alternatives like mall walking, your treadmill, you know, all of that kind of stuff.... And then I think something we also just finished in our community is our, our hot girl cold walks Winter challenge for walking. ...One of our clients hit over a million steps in like six weeks…
Tijana: ...If you keep saying you hate winter and that's your mindset, you're going to have a hate for winter and winter... But in another scenario, if you stop focusing on that, you're still going to have just winter.
Making Movement Part of Your Identity
Jordanna: So that kind of brings us to the real secret Mar, because it's not just about hitting your step goal. It's about building an identity as someone who moves every day.Marilynn: We do. And I actually love that you use the word identity because I think that... as soon as you do, it becomes your non negotiable because like it is who you are. ...When you see it as part of your lifestyle, then it's something you implement all the time.
... Movement is medicine also. ...It improves your sleep, it improves digestion.
Tijana: And I do wanna add too, Mer. ...one of my clients ...went through a loss and we set a step goal. ...It was like, let's get you outside because you need sunlight and you need routine…
Marilynn: And I want to add on that because my therapist gave me a strategy years ago about that... she was like, use your five senses because it gives you something to do... you're now replacing that external stimulus from, like, your phone or what you're listening to to what's around you…
Making Movement a Family and Lifestyle Habit
Jordanna: Another thing for kids, though, that I used to do with Scar ...is like a little scavenger hunt while you walk.Marilynn: I used to do that when I was teaching…
Tijana: ...Hunter is...he has an apple watch that's connected to my account. ...if he has a certain number of steps, he'll get V bucks... Reward yourself, too. If you're listening to this, it's true.
Challenge & Takeaways: Start Moving More Today
Marilynn: So the easiest thing is anchor it to things you're doing. ...Find your baseline, and all you need to do is a bit more than you did yesterday. So if there is anything we want you to walk away from this episode, literally, is that the more you move, the better you're gonna feel. ... Stop waiting to feel more motivated and just... just start increasing your daily movement.... For the next week, until you listen to our next episode, track your steps, just see where you're at, establish this baseline, and then like we said, just incrementally add a little bit more. Even if it's 500 steps a day for the next week.
... Your workouts are going to build your strength, but your Steps and your movement outside of those workouts are going to keep your body and mind thriving. Walking is easy, it is accessible, and it is so effective. ... We want to leave you with a challenge. So for the next week, until you listen to our next episode, track your steps, just see where you're at, establish this baseline, and then like we said, just incrementally add a little bit more.
... We love hearing from you, and maybe you have some really cool ways to get steps in that we haven't talked about or thought about. We would love to hear those because we'll pass those on to our community and we will chat with you in the next episode.