Justin O’Regan, a US-based weight loss coach and influencer, has captured attention on Instagram with his remarkable transformation. Having lost over 130 pounds (58.9 kg) in his early 20s, O’Regan now shares his fitness journey and advice with others looking to shed pounds. His latest insight: overdoing cardio could be the biggest mistake people make when trying to lose weight.
In a recent Instagram video, O’Regan revealed what he believes is the “number one mistake” people make in their weight loss efforts—relying too much on cardio exercises. While cardio is effective for burning calories and improving heart health, it can also lead to an unintended side effect: increased hunger.
Why Too Much Cardio Might Be Holding You Back
O’Regan explained, “When I lost 130 pounds, I hardly did any cardio. Sure, cardio burns calories, but it also makes you hungrier, which often leads to eating back all the calories you just burned—or even more.”
Excessive cardio, he warned, can create a cycle of overeating, counteracting the benefits of the workout.
A Smarter Way to Burn Calories
Instead of focusing on intense cardio sessions, O’Regan suggests a simpler, more sustainable method: walking. “Take a few short walks throughout the day to increase your step count,” he advised. “You’ll burn just as many calories, if not more, without the extra hunger or soreness.”
For beginners, O’Regan recommends aiming for 8,000 to 10,000 steps a day. Over time, he suggests gradually increasing the goal to 12,000–15,000 steps to optimize fat burning. This approach helps maintain a balance between physical activity and hunger, all while reducing the strain typically associated with high-intensity workouts.
Why Walking Works
Walking is a low-impact, accessible form of exercise that can easily fit into daily routines. It promotes calorie burning, enhances circulation, and improves mental clarity. By incorporating regular walks throughout the day, individuals can achieve sustainable weight loss without the risk of overexertion or overeating.
Conclusion
O’Regan’s journey demonstrates that weight loss doesn’t have to be complicated. By prioritizing simple, manageable habits like walking over intense cardio routines, anyone can reach their fitness goals without risking burnout or unnecessary hunger. His advice serves as a reminder that, sometimes, less is more when it comes to losing weight.
Stay up to date with the latest fitness tips and weight loss insights, and follow O’Regan’s journey for more practical advice.
