Walking is not enough to lose weight: Tamannaah Bhatia's fitness trainer explains why and what to do instead

For many people, walking feels like the easiest way to stay fit, it’s free, flexible, and fits into busy schedules. Whether it’s a quick stroll after dinner or a few thousand steps during work breaks, walking gives a sense of movement in otherwise sedentary days. But while it’s a great habit, celebrity fitness experts warn that walking alone may not be enough to achieve long-term health or visible fitness results. Celebrity coach Siddhartha Singh, who trains actor Tamannaah Bhatia, recently shared three major “fitness red flags” that most people don’t realise they have. His message was simple but eye-opening.

Three major red flags of fitness routine

The first red flag, Siddharth explained, is eating too little and still not seeing results. Many people assume that cutting calories drastically will help them lose weight faster. However, if you constantly feel tired or keep thinking about food, it’s a sign your body isn’t getting enough fuel. Undereating can slow down metabolism and even block fat loss, he said, adding that both overeating and undereating can hurt progress.


The second mistake is letting a “cheat meal” turn into a “cheat day.” Singh pointed out that people often restrict food all week, only to overindulge during the weekend, leading to guilt and imbalance. Instead, he recommended moderation and a sustainable approach to eating rather than swinging between strict diets and binge meals.

And the final red flag, and the one that got the most attention, is relying only on walking as your form of exercise. According to the fitness coach, walking is good for recovery and blood circulation, but it doesn’t build strength or muscle. He advised people to combine walking with strength training for better results and overall fitness.

Reports state walking is not enough

However, several studies back up this view. Research published in the British Journal of Sports Medicine in 2023 found that brisk walking for just 11 minutes daily can lower the risk of heart disease, stroke, and certain cancers. Another study from JAMA Network Open in 2021 showed that walking 7,000 steps a day can reduce the risk of early death by up to 70%.


However, physiotherapists caution that walking alone has limitations. Neha Kumar from Madhukar Rainbow Children's Hospital explained that while walking supports heart and lung health, it doesn’t offer enough resistance to prevent muscle loss or bone weakness, both of which become more important as we age.

Health authorities like the World Health Organisation (WHO) and the American Heart Association recommend at least 150 to 300 minutes of moderate activity weekly, along with strength training twice a week. So, if your only form of exercise is walking, it might be time to rethink your routine.

Tamannaah Bhatia’s trainer sums it up best, walking keeps you active, but strength training keeps you strong.