The #1 Way to Lose Fat
Why it works, how to start, and how to level up!!
“If fat loss feels hard and overwhelming, this is your lifeline.”
A Note from Me
Hi — my name is Jessica.
I write for NP Fellow: a real, honest, and science-backed health & wellness newsletter for people who want simple tools that work.
This one’s for anyone feeling stuck, tired, or ready to ditch the “all or nothing” fat loss mindset.
I want to talk about something so simple it almost sounds too good to be true: walking on an incline.
Not running.
Definitely not burpees.
Not HIIT until you’re about to faint.
Just walking.
But smarter. With a little elevation.
This article was born out of a ton of questions I kept getting:
“How do I lose fat without destroying my knees?”
“What workout should I actually start with?”
“I’m burned out. What’s sustainable?”
I’ve got an answer and I’m here to walk you through it.
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Why Incline Walking Works So Well for Fat Loss
Here’s what’s actually happening when you walk on an incline:
You burn significantly more calories than flat walking — up to 50% more at just a 5–10% incline.
You activate your glutes, hamstrings, and calves more — which helps with tone and strength.
You improve your metabolic health by training your heart and lungs.
You target visceral belly fat more effectively than most other forms of steady-state cardio.
You stay in Zone 2 heart rate, the sweet spot for fat oxidation, optimal heart rate variability, and cardiovascular endurance.
It's gentle on your joints, mentally calming, and actually sustainable.
The Hormonal & Metabolic Bonus
This isn’t just about calories.
Incline walking also:
Regulates blood sugar and improves insulin sensitivity (crucial for belly fat reduction).
Reduces cortisol when done outside or at a steady pace.
Supports mitochondrial health, metabolic flexibility, and long-term weight management. (Being a healthy weight is super important in chronic disease prevention).
If you’re dealing with PCOS, decision fatigue, lack of motivation, burnout, or hormonal imbalance — incline walking can become a cornerstone of your healing plan.
Hormonal & Metabolic Bonuses You Didn’t Know You Were Getting
When you walk on an incline, especially consistently, you’re doing more than just burning calories.
You’re supporting your metabolic health, brain health, muscles, and hormone balance, which plays a major role in fat loss, mood, and energy.
Here’s how:
Improved Insulin Sensitivity
Incline walking helps your body become more sensitive to insulin, which means better blood sugar control, metabolism, weight management, and less fat storage.
This is especially helpful for people with obesity, PCOS, insulin resistance, or early signs of metabolic syndrome.
Cortisol Regulation
Walking — especially at a steady, moderate pace — helps lower chronically high cortisol levels.
And here’s the key: high cortisol can BLOCK fat loss, especially around your belly.
By lowering cortisol, you're helping your body feel safe enough to release stored fat!!
Boosted Mitochondrial Function
Your mitochondria (the powerhouse of your cells) become more efficient with incline walking.
This means your body burns fat more effectively and produces more energy — without caffeine or supplements.
Increased Human Growth Hormone (HGH)
Incline walking, especially with intensity or weight (like a vest or ruck), can give a natural boost of growth hormone.
HGH helps repair muscle, burn fat, and keep your metabolism moving along as you age, which is crucial for optimal longevity.
Natural Endorphin Release
It’s not just a “runner’s high.”
Incline walking stimulates the release of feel-good chemicals like endorphins and dopamine — giving you a natural mental health lift without the crash.
Exactly How to Get Started
If you’ve never tried incline walking before, here’s how I recommend starting:
Treadmill: Set the incline to 5% and speed between 2.5–3.5 mph. Walk for 20–30 minutes. 3 times per week.
Outside: Find a hilly trail, causeway, hike, bridge, or long gradual incline. Walk at a pace where you can still talk, but feel slightly breathless. Walk for 30-60 minutes. 3 times per week.
Start with 3x a week — build from there.
If you’re recovering from an injury, new to exercise, or managing joint pain — incline walking is a safer alternative to high-impact cardio.
Want to Level Up? Try Rucking or Weighted Vests
Once you’ve built a consistent incline walking habit, there’s a gentle, low-impact way to take things further without jumping into intense workouts: add weight through a weighted back pack or vest.
What is Rucking?
Rucking simply means walking with a weighted backpack.
It started as military training, but has gone mainstream because it works.
How to Start:
Use a sturdy backpack and add 10–20 pounds using books, sand bags, water bottles, or a ruck plate. Start light. You can always add more later.Why It Works:
The added weight increases calorie burn, improves posture, and builds muscular endurance — especially in the legs, back, and core.Bonus Benefit:
You build bone density and functional strength — two things that help prevent injury as we age.
Who It’s For:
Rucking is great for anyone who wants more from their walks without the pounding of running.
It’s especially helpful if you sit all day, have poor posture, or want to ease into resistance training.
What About Weighted Vests?
Weighted vests are another simple way to add challenge to your walk, but without carrying a backpack.
How to Start:
Choose a vest that’s snug and adjustable.
Start with 5–10% of your bodyweight.
Walk indoors or outdoors on an incline or flat surface.
Why It Works:
Weighted vests distribute weight evenly across your torso.
This means you engage your core, glutes, and upper body more than you would during a normal walk.
Good to Know:
Helps maintain an upright, proper posture.
Can be worn during daily chores, errands, or even house cleaning.
Makes even short walks more metabolically active.
A Few Tips Before You Start
Don’t rush to add weight — build a solid base of incline walking first.
Stay mindful of form: keep shoulders back, chest open, and core engaged.
Rest between weighted walks and rotate with recovery days.
Avoid using weights if you have joint, back, or heart issues without medical clearance.
Common Mistakes to Avoid
Even simple workouts can go sideways if you’re not intentional.
Watch out for:
Starting with too much incline, weight, or starting off too fast.
Leaning forward and poor posture — aim for upright alignment.
Your shoulders shouldn't be sore from the rucking backpack.
Overtraining without rest days.
Forgetting hydration— water & electrolytes.
Skipping warm-up and cool-down stretches.
Remember: consistency > intensity.
The Mental Health Bonus No One Talks About
Incline walking isn’t just about fat loss.
It’s a mindset reset.
It grounds your nervous system.
It gets you outside (or gives you alone time on the treadmill).
It’s rhythmic, calming, and meditative — especially when you're not in a rush.
This is functional movement.
This is body respect.
This is how you build habits you’ll still love at age 60.
How to Start Today (Simple Checklist & 7-Day Plan)
Pick 3 days this week.
Set your treadmill or find your walking path.
Walk 20–30 minutes.
Add a slight challenge (incline or weight).
Track how you feel — not just how you look.
Build from there.
Final Thoughts
This isn’t about doing more.
It’s about doing what works.
Walking on an incline is low-stress, high-return.
Whether you’re recovering from burnout, just getting back into movement, or trying to lose fat without extremes — this is your gentle, but powerful place to start.
If you’ve been feeling stuck with fat loss, tired of overcomplicated advice, or just ready to feel like yourself again — this is where I’d start you.
Not with a detox.
Not with 90-minute cardio sessions.
But with something simple, effective, and sustainable.
Walking on an incline works and it’s yours to try, today.
You’re not behind.
You’re just one walk away from a new beginning!!
Thank you for reading this article.
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MEDICAL DISCLAIMER
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
Going to start doing this more. Thank you Jess!!
Thank you for this post. It was the first thing I read this morning and may have sparked a change. I only failed by walking 90 minutes instead of the suggested 30.😎