How did MrBeast lose 18 kg without weight loss drugs? Know YouTuber's simple fat loss formula
Shifting Focus from Viral Videos to Personal Health
Instead of turning to intense crash diets or short-lived exercise trends, MrBeast took a steady and practical route to improve his health. He chose sustainability over intensity, making small but effective changes to his everyday routine. His objective wasn't to look like a bodybuilder or drastically alter his appearance—it was about gaining more energy, feeling good, and adopting a long-term, manageable approach to fitness.
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Donaldson began incorporating regular movement into his lifestyle. In 2023, he shared on the platform X that he had started walking around 12,000 steps daily and lifting weights regularly. Walking, often overlooked as a fitness tool, played a central role in his transformation. Its low-impact nature makes it ideal for consistent use, allowing calorie burn without placing excessive strain on the body. Combined with resistance training, these efforts started to reshape both his physique and his energy levels.
— MrBeast (@MrBeast)
Before and After: The Physical Transformation
Although MrBeast never fixated on numbers, the changes in his body composition were evident. Standing tall at 6 feet 3 inches (191 cm), he was estimated to weigh between 210 to 230 pounds before beginning his wellness journey. His body fat percentage at the time hovered around 35 to 40 percent. After months of consistent effort, he reportedly slimmed down to a healthier weight range of 180 to 190 pounds, with body fat dropping to roughly 19 to 20 percent.
This shift didn't stem from intense restriction or punishing routines—it was the outcome of gradual, purposeful change. His transformation is proof that fundamental habits, repeated over time, can lead to meaningful and lasting results.
The Power of the 10,000-Step Rule
The concept of walking 10,000 steps a day has been popular for decades. Originating in Japan in 1965 as a pedometer marketing strategy, the idea eventually evolved into a globally accepted benchmark for daily activity. Later, in 2001, initiatives like 'Every Step Counts' aimed to make people more active through walking-based campaigns.
Over the years, scientific studies have reinforced the value of this simple practice. For example, in 2007, a group of 14 previously inactive individuals participated in a program that required them to walk 10,000 steps daily over 15 weeks. At the conclusion of the study, participants experienced measurable improvements in post-exercise heart rates, cholesterol levels, walking pace, flexibility, and even their ease of rising from a seated position.
Simple Tips to Walk More Every Day
Health experts at Healthline have offered various strategies to help people integrate more steps into their daily lives:
Use a tracker:
Whether it's a fitness app or a smartwatch, keeping track of your step count can be a powerful motivator.
Make time for daily walks:
Setting aside 30 to 60 minutes daily for a walk can dramatically improve your overall step count.
Break it up: I
nstead of one long session, try three 10-minute walks scattered throughout your day.
Communicate in person: Instead of messaging coworkers, walk over to them—it boosts your count and social interaction.
Choose distant options:
Walk to a restroom further away or park at the farthest spot in the lot.
Stay active while waiting:
Pacing during appointments can help avoid sedentary waiting.
Walk while talking:
Use calls or meetings as an excuse to stroll, even if it's just around your room.
Stay active during kids' events:
Instead of waiting idly, take a walk while your child is at practice or class.
Organize challenges:
Friendly step competitions can enhance motivation.
Involve loved ones:
Regular walks with friends or family can become a fun habit.
Walk a pet:
Don't have one? A neighbor might welcome your help walking theirs.
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