'I Lost 16% Body Fat by Walking'

Kiki (username YANKYKITTEN) joined SparkPeople in 2007 at 189 pounds and 46% body fat. She credits walking for her 47-pound weight loss and reduction to 30% body fat a year later. Find out how walking helped her drop the pounds, mentally focus during law school, and reconnect with her husband.

Kiki Before Kiki After

How did walking help you reach your goals?
All I have done to lose weight is walk! I now weigh 141 pounds, and I'm continuing to walk because I have knee problems. I know that I will be able to lose the rest of my weight this way, as long as I incorporate the good eating habits that SparkPeople has taught me and I remain consistent with my routine at least 95% of the time. Now, I have my husband walking with me, and that has really added a lot to our relationship, as well as made us both healthier.

How did you keep your walks fun and interesting?
To keep walks fun and interesting, I go to different places to walk. I used to go to nearby parks or walk to the shopping centers. Now that my husband, Hank (TBONEMAN) has joined me walking, we will go somewhere "special," like a hiking trail that is farther away, on Saturday or Sunday to walk together. Our summer vacation in the beginning of August was a hiking vacation in Cacapon State Park, W. Va. They have everything there for a healthy exercising vacation—kayaking, paddle boating, swimming—but we like hiking and walking. Some of the trails are very friendly, all paved and with hardly any hills, so anyone at any fitness level can walk there.

I have a treadmill for days that I can't walk outside. I want to get a DVD that runs my treadmill (it's an iFit), which I think would be REALLY cool, especially for winter. So that's a present I'm asking for.

What other exercises besides walking did you do?
Besides walking, I do some body weight exercises like crunches and pushups to try to build a little muscle.

What tips would you give someone just starting a walking program?
I would tell someone who is just starting to walk to take it easy at first. Listen to how your body responds for the first couple of weeks. Don't try to walk every day at first, unless you already do a lot of walking. Plan different routes and try to randomly select which one you will do. This is especially important if you live in a neighborhood that is a higher crime area (or next to one). Further, you might want to drive the route if you can, so you know approximately how far you are walking, before you walk the route. Try short walks first because you don't know how your body will respond.

I would also tell them to buy a decent treadmill, if you have the money. Do you research online about different models and their features. Look up Consumer Reports ratings—they often have different levels or expense ranges that they will rate for exercise equipment, including treadmills.

Try to set small goals and reward yourself for meeting them. For example: If you walk every day that you planned to during the week, put $5 in a jar to buy some new clothes, because if you keep it up, you're going to need them!

Besides weight loss, what other improvements have you noticed?
The improvements that I have noticed are endless, so I'll try to name the big ones. First, I definitely have a better attitude, and my stress levels have decreased dramatically. This happened even while I was in law school, which is supposed to be the most stressful time of a lawyer’s life because the Socratic Method they use to teach students is designed to push you to the edge.

Second, I'm no longer winded doing normal things, and I can even run across a street or for a short burst without hurting my knees and without getting winded. So, walking has definitely increased my cardiovascular health. I've also noticed that as my legs are getting more toned. As my BMI (body mass index) is dropping, my cellulite is disappearing, which is something that everyone told me wouldn't happen. I'm confident that when I reach my healthy BMI, it will no longer be noticeable. By the way, as of last night I dropped from obese at 30.4% body fat to 29.7%. I'm really psyched about that drop, and I'm taking a road trip this weekend as a reward.

Third, while you are walking you can have time to either meditate if you need to destress or think through a problem. I don't know what it is about walking, but it seems to get more blood to my problem solving area of the brain! I've thought many things through, and I've listened to law CD's on tape to help prepare for tests. I was able to raise my GPA while walking, and I don't think this is a coincidence. I think my brain needs the exercise, too. It is amazing how much you can get done—even though you are walking, you can be planning or learning. Now that I'm walking with my husband, we have time for conversation. I cannot tell you how valuable this has been for our relationship and our other life goals—not just fitness.

Is there anything else you’d like to share with other walkers?
One last thing I'd like to say is that everyone is a unique individual. Forensic scientists are now even seeing slight genetic differences between identical twins. Keep that in mind when you are reading what you should be doing, because what works for one person, might not work for you. You may need more time. You may need more or less food. It is important to tailor everything to you, your life, and your body. Good luck!
Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints

Member Comments

Sensible, useful info! Thank you! It's refreshing to see an article that stresses how important it is to start gradually, build up & listen to your body. Great job! Report
The days get longer and the self go back to it's original state of being here on earth. It's great to be yourself and not some mixed up version of what the classics think it should be. Report
Thank you so much for this article! I really am an "all or nothing" person and before I read your article, I thought that "just walking" wouldn't really lead to a dramatic change in health and weight loss...THANK you for showing just how much focusing on that change can make a HUGE difference. I am going to get my walk on! Report
Been thinking about walking but was afraid of the effect on my knees,since I had surgery on 1 & the other has arthritis. But I see that losing the weight would benefit me in the long run. Report
Amazing. Keep the good work up. Report
So excited to read this as I embark on day one of a "no-cost exercise" month!
Thanks for your awesome and comprehensive advice!! Report
I love walking and here in the UK theres lots of places to walk in towns and country side.
August 2012 i made a pledge to my self to walk in any weather, 40mins in the morning to work and returning home 1hr. Its not been easy some days of working 14hrs i still walk and now i can see the pay off. Eating health making fruit and veg smoothies really makes a big diffrence.
I have bad knees sohave never jog or run and cant see the point , theres so much to see as you walk and de-clutter your mind. I say well done to every one and keep walking. Report
Walking has been a life savior for me!!!
Beginning in May 2012, I began walking daily, when weather allowed and sometimes even when it didnt.
I lost 70 pounds from May 12, to Jan, 2013.
Walking helped me relieve stress and sadness and depression, it got me out of the house and into the fresh air and sunshine, gave me time to reflect and think and work thru issues.
It strenghened not only my legs, but my back and the weight came off...it helped increase my metabolism and helped me stick to a high protein low calorie diet.
Walking gave me time to myself, to listen to my music on my mp3 player and to feel the changes within me.
Walking was and hopefully will be a big part of my life.
On Jan 8th of this year, while walking...I broke my foot...stress fracture, and havent been able to walk since...it turned out I had a very bad vitamin d defiency...and my bone isnt healing as quickly as it should.
But it was a clean break and no surgery, hopefully...if the bone begins to heal with the increase in vitamin d...and wearing the boot....
I have felt the effects of NOT walking...sorenes
s in my body, and depression returning, and my diet is off...
I gained back at least 5 pounds that I had lost.
But I am not giving up or giving in...I struggle right now, with doing what chair and stretch band and weight exercises I can here at home.
But your blog inspired me not to give up and to just wait it out and let my foot heal and make sure I am physically able to get back on the walking track.
I love walking!!!!! Report
Thank you for your story. As someone who also has knee issues, obesity, and is not allowed (per doc and pain) to do high impact exercise, it is inspiring to me to see that losing weight and gaining health through walking is possible. Have you tried any walking dvds such as Leslie Sansone's or others for days you can't get out for a walk? I've found they really bump up my fitness level without tearing up my knees as long as I'm careful. I too would love to get a treadmill or treadclimber and am hoping for one in the future. Good luck on your journey - and with law school! Report
Each time I read about someone's success, I am encouraged and feel strengthened. Thank you for sharing... the pix are worth a million words. You did excellent! Report
You are doing really well. I love your ideas. Report

Thanks for sharing

You Go, Girl ! Report
I`m so proud of you,you are doing a great job,keep up the good work,this story gives me so much motivation,thank you for sharing. Report
I'm motivated again. Thanks! Report
This is awesome. I hope I can stick to it. I always get excited and then fade out. I need to just do it! I started going to the community center with my five year old who likes to run! I guess its good to start them early! Report


Close email sign up
Our best articles, delivered Join the millions of people already subscribed Get a weekly summary of our diet and fitness advice We will never sell, rent or redistribute your email address.

Magic Link Sent!

A magic link was sent to Click on that link to login. The link is only good for 24 hours.