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How can one lose weight by walking?



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FITWITHIN
SparkPoints: (264,054)
Fitness Minutes: (185,001)
Posts: 20,059
7/8/13 10:17 A

I walk from 3, 5, 8, 13 miles at a time. I find routes that are challenging with lots of inclines. I love to walk backwards on inclines. If you want to feel a burn in the butt, thighs, and calves this is the way to do it. I also, walk across the Woodrow Wilson Bridge several times a week. Change routes, distance and speed when your walking.



ANNROW0354
Posts: 603
7/8/13 8:09 A

I have been walking for a couple years now and the weight will come off if you adjust your caloric intake as well. I just listened to a Spark radio segment on interval training and this is said to be the BEST way to increase your metabolism. You can do this with walking by mixing in 1-2 minute bursts where you walk much faster or even jog.



MYAKAYAH
Posts: 3,410
7/8/13 6:54 A

I walk 5-6 times a week for 90-100 minutes; I prefer walking outdoors but I get more of a challenge on the treadmill. I manage about 4.5 miles at each session! I walk fast and almost run on the treadmill now but I do it in intervals so I don't get winded unnecessarily even if I am working at almost max capacity. I've noticed I'm losing inches faster than weight but I am 5"6 1/2 and 139 pounds so I am trying to lose 10 pounds. If its just a pound a week or every other week I'm good with that.

I'm adjusting my diet and exercise to come into line with one another. Its true what some other posters said you have to make sure your diet is right otherwise the exercise alone won't get the weight off. You need strength training as well to help you achieve your goals in a productive manner. I've read many articles and testimony that say you can lose a lot of weight by walking alone but those individuals are usually obese or overweight so the weight loss is much more noticeable.

I've noticed Yoga, Zumba, and the Billy Blanks Jr. videos I do from YouTube are excellent cardio workouts that supplement my walking so that may be helping me as well. So that is part of my routine. I do my strength training 3 times a week at 20 minutes to start with because that is my Achilles heel. When I started walking again I did it for 2 months before adding in any other forms of exercise. I wanted to do this so I reduced my chances of injury and I just didn't want to think about doing any other forms of exercise yet.

Good Luck on your exercise & walking has A LOT of benefits so keep it up~

Edited by: MYAKAYAH at: 7/8/2013 (06:56)


TACDGB
Posts: 6,040
7/7/13 9:07 P

I lost 60 lbs. by walking and eating a healthy clean diet. I walk 5 to 6 days a week at 50 to 60 minutes each time.



BIGBADMOMMABEAR
SparkPoints: (47,361)
Fitness Minutes: (25,651)
Posts: 1,841
7/7/13 10:51 A

Walking is what I've been doing because of an injury. I try to do it every day.



TCANNO
SparkPoints: (91,852)
Fitness Minutes: (61,856)
Posts: 16,573
7/7/13 3:44 A

I have lost most of my 19k by walking between 30 and 50 miles a week




AKDENIZ89
Posts: 89
7/7/13 1:20 A

Thank you all for your replies... From the date I wrote the first message, I actually improved my workout schedule to 30 min cardio (high intensity intervals) and 30 min st (body weight and free weights).

With walking I was seeing results on the scale. With my new schedule, it seems to me that the weight does not come off that fast, but inches do!








MBRANDO
SparkPoints: (40,011)
Fitness Minutes: (27,722)
Posts: 904
5/9/13 9:29 P

I lost all of my extra weight, the first time since grade school, by walking. However, I walked a TON. I moved to Chicago from Dallas and got rid of my car. I walked everywhere. I walked to work, 2.5 miles one way and I walked to church, 2.6 miles one way. I had a friend that would walk with me for fun and we had a route of 4 miles. The half way point had a 7-11 where we would treat ourselves to Diet DP big gulps. Don't get me wrong, I did not always want to walk but I set my mind to it and once I got out the door I would push myself. Here are some things I discovered through my journey:

1) Walk to a destination. Don't just walk around a path, or at least that does not work for me. I would walk to the library, post office, 7-11 anywhere I needed to go because when I had a destination in mind I would not give up half way I would push through.

2) Walk with someone whenever possible. It is just more fun when you are not alone.

3) Give yourself plenty of time to get to your destination. I would give myself twice the time I figured it would take me to walk to work so I did not feel rushed. Then I would push myself to get there as early as possible so I could get some stuff done on the computer before work, or eat breakfast and have a leisurely cup of coffee.

4) My goal was not to lose weight every week, my initial goal was to just stop gaining weight. I did not track my food or even the amount of walking I did. I usually walked btw and hour and 2 hours a day and I would try to incorporate veggies into whatever I ate. If I had spaghetti, I threw some squash into the sauce. I just made little changes here and there. I quit adding cream into my coffee, put jelly on my pancakes instead of syrup, small changes that did not feel like sacrifices.

Edited by: MBRANDO at: 5/9/2013 (21:30)


BERRY4
SparkPoints: (133,201)
Fitness Minutes: (85,626)
Posts: 6,719
5/9/13 6:36 P

The one time I lost the extra weight was when I trained over 6 months to WALK a marathon. I got down to goal weight after walking over 500 miles (@ 100 mi ea month) & the marathon.
emoticon

Edited by: BERRY4 at: 5/9/2013 (18:37)


RENATARUNS
SparkPoints: (3,563)
Fitness Minutes: (2,155)
Posts: 1,107
5/9/13 12:12 P

While I don't believe my weight loss came from walking exactly, that is the only exercise I did for the first 2.5 months, and I did a lot of it. I lost about 20 pounds in that time, and I credit it a lot with allowing me to eat more than otherwise and helping to keep my metabolism up. I'm about 35 pounds down now and haven't experienced any plateaus or problems at all and I think the exercise is a large part of the reason why.

As well, it is just so good for getting in some basic fitness, especially when you're coming from a place of having next to none at all, like I was. At the start of those 2.5 months I would get winded going up a couple flights of stairs, and chasing my son around in the backyard for more than about 30 seconds would have me standing there with my hands on my hips and having to take deep breaths to keep my head from spinning. It was awful. At the end of that time, things were so different, and so much better. It is very much worth doing.



ANARIE
Posts: 12,354
5/9/13 9:06 A

Walking is good for you. You should do it, regardless of whether it helps you lose anything. It strengthens your bones, your heart, and your lungs; it guards against depression-- it does all sorts of healthy things for you. Let's just get that out there right away; don't stop walking.

And it might or not might not help with fat loss. While it's true that you can't out-exercise a bad diet, it's also true that you can only lose just so much weight/fat by diet. At 128 lbs, unless you're well under 5' tall, you're not actually overweight, and in order to have lost any weight at all, you've probably already cut as many calories from your intake as it's possible to cut. losing weight when you're not overweight is a different equation; it does take exercise as well as an extremely careful nutritional plan.

Before anything else, you have to make sure that you do in fact have fat that you can lose. Looking at yourself and saying, "Oh, yes, I definitely do; look at the jiggly bits here and here" isn't enough, because it could be that almost all of your fat is right there under the skin. You need a medical-quality body composition test to make sure you really do have some excess and get an idea for how much. If you don't have an unhealthy amount of fat, you won't lose fat no matter what you do.

If it turns out that you're very petite and you do need to get rid of some weight/fat, then walking can help, but it will be slow and you'll need significant amounts of weight/resistance training to help maintain your muscle mass so you don't lose that instead of the fat. You'll have the best results if you keep making your walks more and more challenging-- find hills, pick up the speed, maybe find a mountain and push yourself from walking to hiking whenever possible. Think about doing a couch-to-5K where you gradually progress from walking to running; even if you don't keep up the running, the C25K process itself it a form of interval training, which most people believe is better for you than steady-state cardio.

By the way, if you are under 5 feet tall, you might want to put that in your signature line so people don't keep telling you, "Well, you're not overweight, so..."



JENSTRESS
Posts: 940
5/9/13 8:59 A

As long as you are challenging yourself, and getting cardio, you will burn fat with your workout. That being said, you can not out exercise a bad diet, so if you don't change that, you won't accomplish any fat loss.

If you walk so slow that your heart doesn't get into the cardio range, then you won't burn what you need.

Try walking and don't forget to invest in some walking videos. Some of them are VERY good and have great interval training to really get your heart pounding. If you are just starting, Walk Away the Pounds may be perfect for you. If you don't like the idea of that, there is one I LOVE, called Walking for Weight Loss, Wellness by Jessica Smith. There are 2 walks on the DVD, and both have options to amp it up (or keep it low). THe High Energy walk is challenging for beginners, and the Power walk if you amp it up, is FUN and challenging! I HIGHLY recommend it.

The other posters are also right, adding intervals of increased speed and incline will also go really well!



JENNILACEY
SparkPoints: (72,499)
Fitness Minutes: (55,853)
Posts: 2,484
5/9/13 8:53 A

It's more important to eat less calories consistently than your body requires to maintain its current weight at your activity level.

All it means is that if you want to lose weight at the same rate you would if you could engage in high intensity cardio, you're going to have to eat less or increase the duration/intensity of your cardio. Otherwise just stick to a slower (probably more manageable) weight loss plan.


Edited by: JENNILACEY at: 5/9/2013 (08:56)


DMJAKES
Posts: 1,573
5/9/13 8:34 A

I agree with Zorbs....weight loss is mostly diet. Exercise gets us healthy, strong and fit.

Walking can take you a LONG way. If you're just starting out, build a base of endurance first. Then, shake things up by doing intervals of regular pace and increased speed walking. Find some hills or stairs and incorporate them into your walk. The goal is to get your heart rate up and down a number of times during your workout and keep it challenging.



ZORBS13
SparkPoints: (94,832)
Fitness Minutes: (96,252)
Posts: 12,927
5/9/13 7:19 A

You accomplish fat loss through diet, not by any form of exercise.



AKDENIZ89
Posts: 89
5/9/13 7:17 A

Looks like the only exercise I can stick to is walking.

Did any of you accomplish fat loss by walking? If yes. what is your routine/speed etc.?



 
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