walking to lose fat ?

[introverted1]

I usually diet on fruit , veggies , organic peanut butter and sugar free jam.

I do Chinese takeout once or twice a week , grilled chicken and mean here and there , and I do have two drinks almost daily or 6 times per week

 

First, lose the drinks. Not only do they inhibit your weight loss, but they lead to other medical issues.

 

Second, if all you ca do is walk, then integrate some running into your walking. For example: run a block, then walk a block. Or run half a block. Whatever you can do. Keep building and your fitness will improve.

 

Third: lots of fresh fruit and veggies, especially green veggies.

[salparadise]

OP, there are a lot of ppl here more knowledgeable about fitness than me, but to answer your original question, no - walking generally isn't rigorous enough exercise to lose weight. It's certainly good for you in more ways than one and it's a good general fitness practice, but if you're trying to drop pounds that way it likely won't have much effect. You need a regular, sustained higher level of activity to lose weight and really stay trim.

 

It certainly can be. Walking slowly, leisurely isn't going to do it but if you walk 3.5 to 4 mph it will have the same effect as running and be less stressful on your joints and organs. A 25 minute walk at an aggressive pace burns 1 calorie for every pound of body weight. A 200 lb person can walk for an hour and burn around 500 calories. Do that twice a day and you're burning 1000 calories!

 

If you can resist the temptation to negate that effort by eating more, you WILL lose weight. Obviously a 1000 calorie deficit per day is too much so you'd have to eat a bit more... but I'm telling you, walking fast and cutting out sugar will drop pounds. And one great thing is that the first place you'll see it is the belly.

[Haydn]

I roller blade around the city sometimes.

 

Have no idea if it`s better than walking.

[No_Go]

OP - first I relate on not wanting to exercise in front of others. I hate ti as well - the smell, gym clothing etc.

 

IME prolonged walking does help weight loss. I'm talking 1-2 hours a day. Actually if you can bike, that's probably better. It's not going to make you muscular, which is the main reason I prefer walking/biking (I'm a fan of a lean ethereal look but not muscular ala Ansiton on a woman).

 

What WILL make you lose weight - eat less! No matter what, if you create a calory deficit - you lose weight. IME the less you think about/plan meals, the easier the weight loss is. Once you staart eating les your stomach will shrink and you'll feel less hungry.

 

Hello

 

I have a problem with working out , I have posted a thread about it right here

 

I still have that problem , I cannot workout in public , and cannot even go running , the best I can do is walking , I have been walking daily for 45 min. or so , burning about 230 calories each time ( is that even close to being enough ? )

 

anyways , I read an article that says walking just won't cut it when it come to fat loss as it is not intense enough

 

what are your thoughts ?

[seekingpeaceinlove]

I did lose weight by walking and eating a really clean diet. Once I lost an initial 15 lbs, I started other activities including jog, gym, bike, swim, kickboxing.

 

Walk as much as you can and follow the advice of other posters regarding your diet and then re evaluate yourself in 2 weeks. Set a goal to increase your walking distance or time or add some light weights as you're walking. Set a goal for yourself every 2 weeks or so.

 

The point is to set a goal and increase as you go. You MUST eat better though. Not less but better. You have to eat nutritious foods not just think about low calories. I agree with others that if you are serious about losing weight it would be best to cut out the 2xs a day drinking.

 

You will start feeling different and want to walk further or longer. You will notice that you more energy and eventually try other activites.

 

But yes, you can lose weight while walking consistently and with a really good diet.

[seekingpeaceinlove]

Also, increase your intensity while walking. Strolling v speed walking. Walking casually v Walking and shadow boxing. Pump those arms!

 

See what I'm getting at? Add activities in with the walking or up your intensity! Speedwalking is GREAT low impact form of exercise. I promise!

[thefooloftheyear]

If you want to lose weight by walking, find a steep hill or a high rise building.....

 

 

TFY

[Taramere]

It certainly can be. Walking slowly, leisurely isn't going to do it but if you walk 3.5 to 4 mph it will have the same effect as running and be less stressful on your joints and organs. A 25 minute walk at an aggressive pace burns 1 calorie for every pound of body weight. A 200 lb person can walk for an hour and burn around 500 calories. Do that twice a day and you're burning 1000 calories!

 

If you can resist the temptation to negate that effort by eating more, you WILL lose weight. Obviously a 1000 calorie deficit per day is too much so you'd have to eat a bit more... but I'm telling you, walking fast and cutting out sugar will drop pounds. And one great thing is that the first place you'll see it is the belly.

 

Yeah, it's basic common sense. If a person eats just 500 calories less than their body every day over several weeks, they are going to lose weight. they'll lose it faster if they step up the exercise a bit - eg walking briskly every day.

 

When I was at my thinnest, I wasn't going to the gym at all. I was too busy with work and social stuff. My job required me to go out to visit clients several times a day. I'd drive there, but my car was about 10 minutes brisk walk (maybe 7 minutes if I trotted some of the way because I was in a hurry) from the office. I would often do that trip (from office to car) 6 times a day....and plenty more walking on top of that. Not as conscious exercise, but just as part of getting from A to B quickly so that I could fit lots of things into a busy day.

 

There's no question that I was in slim shape. Friends who did go to the gym a lot, or who went running, were always complaining about how I lucky I was to do no exercise and stay slim. No exercise? In truth, I was probably doing more exercise than they were. There's only so much a bout of 45 minutes exercise during an otherwise sedentary day can achieve. Especially if it results in increased hunger leading to overeating ("I just did all that time on the treadmill - so I've earned that huge plate of pasta").

[CarrieT]

A very good friend of mine was morbidly obese for over fifty years (in the mid- to high-300s...)

 

He lost over 200 lbs just walking five miles every day, cutting out alcohol, and eating a mostly plant-based diet. Few carbs, sugars, and no red meat - only fish or chicken.

 

He has been my inspiration.

[fitnessfan365]

The one thing I'll add to this is that the OP says she wants to lose fat and not weight. They're two different things.

 

It is true that you can "lose weight" and get smaller simply by creating a calorie deficit and increasing your general activity like walking. But the term "skinny fat" exists for a reason. As much as I hate the word "toning" you need to do strength training and high intensity exercise to drop body fat and reshape your body.

Edited April 29, 2016 by fitnessfan365

[Taramere]

the term "skinny fat" exists for a reason. As much as I hate the word "toning" you need to do strength training and high intensity exercise to drop body fat and reshape your body.

 

So are you saying that anybody who is slender but who doesn't do weight training and high intensity exercise is skinny fat? That suggests lack of health.

 

In France (regularly touted as one of the 10 healthiest nations in the world) exercise there is something that is done as part of everyday living, rather than compartmentalised in a gym. Gyms aren't popular in France in the way that they are in, for instance, the UK and the US. People will tend to get their exercise by walking or cycling a lot, playing social sports etc.

 

So if those slender people who tend to live long and active lives are skinny fat - which, going by your logic they must be if they don't engage in strength training and high intensity exercise, why would "skinny fat" be a negative thing? Or is it possible that due to their active lifestyles, while not "ripped" gym style, they have the healthy fat ratio suggesting of a good fitness level?

 

I just find it peculiar that the kind of lifestyles lead by people in a lot of the healthiest nations in the world tend to be looked down upon in the US for not being "enough" for proper fitness...or that those people should be deemed fat (as in "skinny fat"). The reality is that the lifestyles, diet and exercise habits, in healthier nations tend to be moderate. If you don't think that leads to a muscular enough look for your personal tastes, that's fair enough - but you seem to be implying that those people can be criticised for not being healthy.

 

I think the approach which employs moderate eating habits and exercise occurring as part of normal everyday living (and getting around) is a healthy model which a person who doesn't like the gym environment can live very well by following.

[Els]

Do NOT cut out fruit from your diet. There is a good reason why health guidelines recommend a couple of servings of fruit a day - most fruits are high in fibre, antioxidants, vitamins, and minerals. Cutting out fruit may be cutting calories, but you will lose out significantly in the health department. Of course, as with anything else, you want to eat fruit in moderation.

 

You really do want to nip the drinking habit and the 2x/week Chinese takeout though. If you don't want to cook, go to a REAL restaurant instead (for instance, real Chinese restaurants serve VERY different food from crap takeout) and get something that isn't deep fried.

 

Walking in and of itself will barely cover your 2 drinks a day. But you should still walk regardless, exercise has benefits above and beyond just losing weight.

[Els]

Yeah, it's basic common sense. If a person eats just 500 calories less than their body every day over several weeks, they are going to lose weight. they'll lose it faster if they step up the exercise a bit - eg walking briskly every day.

 

When I was at my thinnest, I wasn't going to the gym at all. I was too busy with work and social stuff. My job required me to go out to visit clients several times a day. I'd drive there, but my car was about 10 minutes brisk walk (maybe 7 minutes if I trotted some of the way because I was in a hurry) from the office. I would often do that trip (from office to car) 6 times a day....and plenty more walking on top of that. Not as conscious exercise, but just as part of getting from A to B quickly so that I could fit lots of things into a busy day.

 

There's no question that I was in slim shape. Friends who did go to the gym a lot, or who went running, were always complaining about how I lucky I was to do no exercise and stay slim. No exercise? In truth, I was probably doing more exercise than they were. There's only so much a bout of 45 minutes exercise during an otherwise sedentary day can achieve. Especially if it results in increased hunger leading to overeating ("I just did all that time on the treadmill - so I've earned that huge plate of pasta").

 

Ha, yes. I just found out during my recent trip that apparently I really CAN eat whatever I like (including terribly sinful desserts etc with zero calorie counting) and not gain weight - I just have to walk about 5 hours a day. I weighed myself when I got back expecting to have gained at least 2kg from all that eating, and was amazed that I was the same weight as I was before I left.

 

Unfortunately walking 5 hours a day is rather difficult to achieve in my line of work, so I'm back to counting my calorie intake...

[salparadise]

The one thing I'll add to this is that the OP says she wants to lose fat and not weight. They're two different things.

 

It is true that you can "lose weight" and get smaller simply by creating a calorie deficit and increasing your general activity like walking. But the term "skinny fat" exists for a reason. As much as I hate the word "toning" you need to do strength training and high intensity exercise to drop body fat and reshape your body.

 

What you're talking about is getting BMI below what would be considered normal for healthy people. If a person is doing good cardio exercise like brisk walking, eating a healthy diet, and is well within the normal weight range for their height... BMI will take care of itself and for most people this is a good standard for both health and appearance. Athletes who work out hard all the time do achieve a lower body fat percentage, but it takes a lot of dedication and time.

 

I think the term "skinny fat" serves a particular purpose for fitness freaks, but is a non-issue for normal people who just want to be healthy and look good.

[Taramere]

Ha, yes. I just found out during my recent trip that apparently I really CAN eat whatever I like (including terribly sinful desserts etc with zero calorie counting) and not gain weight - I just have to walk about 5 hours a day. I weighed myself when I got back expecting to have gained at least 2kg from all that eating, and was amazed that I was the same weight as I was before I left.

 

Unfortunately walking 5 hours a day is rather difficult to achieve in my line of work, so I'm back to counting my calorie intake...

 

Glad you had a great holiday, and welcome back!

 

I think also, even though you tend to eat great meals on holiday - you're not necessarily eating between meals. You're eating in a sociable style, too, which means that you eat more slowly, giving yourself time to know when you've had all you need.

 

I don't want to knock the whole gym going thing. I think if a person is really into it, enjoys the gym environment etc - then great for them. For an awful lot of people, going to the gym is a bit of an unpleasant chore. I've never had a burst of excitement or enthusiasm about going to the gym. Whereas taking the dog for a walk is a real pleasure. You're outside, you get talking to other people.

 

I often have great chat with random people who are also out walking their dogs. And when you're walking along a picturesque path or beside a river, it's really conducive to happiness and contentment. Walking to work is more of a chore and in and out of town, but at least I'm accomplishing something (getting from A to B). That's when I have my brisker walks.

 

So if somebody really doesn't like the gym, and it's possible for them achieve a level of health and slimness that is within medically prescribed guidelines just by walking a lot then, you know...why not? Do what makes your life enjoyable, within moderation. God knows, for most people their paid job can provide enough of that sense of routine and repetition that comes from being on a treadmill or lifting weights. Unless they're temperamentally geared towards that exercise, psychologically they might be a lot better served by the sense of freedom that comes from going on a hike or going cycling.

Edited April 30, 2016 by Taramere

[saturn333]

Hi Audacious

 

About 10 years ago, I put on a tonne of weight (was eating junk food/working too hard and not exercising). I was big enough for strangers to comment on it!

 

So, I changed my diet- for about 3 months I was mostly eating just fruit and vegetables (no junk, bread etc) and did long distance, quite fast walking. The weight dropped off, and then I felt good enough to try running- ALWAYS at night. I did something similar to a couch-to-5k plan i.e. walk fast for a few minutes, gently run for a few minutes, and repeat- until I could run 5k without stopping.

 

These days I run marathons, and have the body to show for it.

[GemmaUK]

Absolutely walking is a great way to lose fat!

It's low intensity, lower heart rate so not in the 'training' level.

 

I walk around an hour each day as minimum standard to and from work and go for early morning walks as well and on top of that - just because sunrise is beautiful.

 

When I took up walking was when I was losing weight by eating a normal full fat diet. I lost around 4 stone in 6 months and have only lost or gained around 5-7 lbs since - this was 13 years ago.

The only time I now ain any weight I when it snows and the pavements are thick with snow and or sheet ice so I can't walk to a speed that breaks a sweat.

 

With walking you do need to sweat, you need to also change how you walk by properly engaging the thigh muscle at the back right above your knee and follow that muscle engagement through up to your bum. Plus engage your core stomach muscles.

 

20 mins a day of this type of walking will help you lose fat. All you need is light trainers. 20 mins initially will wear you out though so try ten to start with..work up your time.

 

Your diet sounds insufficient though - quite badly.

If you are needing desperately to eat wen you get home then snack on slow release energy such as a couple of handfuls of peanuts around 5pm.

I do think you need to actually eat more during a normal day for energy and skip the take aways except for a treat. Chinese take away is laden with a heck of a lot of calories and you have no idea what is going into it.

 

I discussed walking with a colleague at work and she has lost 3 stone and looks great in 8 months, she walks 3 times a week in her lunch hour.

Another lady at work just last weekend ran the London Marathon and has only been running since November. She lost around a stone right at the beginning of her training for the marathon but she is still overweight- yes she can run - but it's high impact so she has worked out at high intensity/heart rate which has then told her body 'stay as is'.

She is fit, however she is still obese.

The two ladies started off at about the same level of weight they needed/wanted to lose.

One is now slender - she walks 5 times a week for about 40 minutes and has not changed her diet. She eats normal food

One is going on a fad diet - she runs anything up to 18 miles around 3 days a week.

[Audacious]

How many calories are you aiming to eat each day? Ultimately it's about what you are putting in vs what you are burning. Protein helps you stay feeling fuller longer. Try Greek yogurt and/or eggs in the morning rather than a sandwich.

 

Don't try to take on too much all at once. This is a lifestyle change and is going to require adjustment. If you overwhelm yourself, you may get discouraged. If you deny yourself everything you like, you will get discouraged. If you must get fast food, look at the nutritional content and make smart choices. Get a small cheeseburger and a salad with no or light dressing or whatever, not a Big Mac and large fry. Skip the mayonnaise. Etc.... It's all about moderation. Track all the calories you are consuming with My Fitness Pal or some other app. Start small. Get a food scale to help you out. Are you sure there aren't any vegetables you like? Have you tried roasting them or steaming them? There are lots of ways to prepare them.

 

If you get in better shape, you will have more energy. If you don't have energy to exercise after work, then start exercising before work. Take your walk at 6 a.m. If you can't do that, you have to force yourself to do it after work. At your age, you really should have the energy to do things after only a basic 8 hour workday. Try giving yourself something to look forward to -- are there any beautiful trails near you, or can you listen to music you like, or find a podcast you like while you walk? Don't push yourself too hard too fast, though. Work your way up to longer distances, faster pace, etc. Do body weight exercises at home to supplement -- I.e., burpees, push ups, squats, lunges, etc. There's a book (and app) called "You Are Your Own Gym" that has tons of great body weight exercises you can do practically anywhere.

 

As far as fruit...if you are craving sweets, go for fruit rather than candy or pastries. But as others have mentioned, the sugar level is high, so you don't want to eat too much of it. I see no problem with one or two servings a day, though.

 

Try to cut back to one drink a night initially...as others have mentioned, it's just empty calories. If you drink two drinks a night, that's around 300 calories a day (assuming you are talking about beer or wine or a standard drink)...so your walk was a waste.

 

basically I wanna cut down on the calories intake as much as I possibly can , I have been following a diet that is mainly including veggies and lots of veggies and protein as well , high fiber and low fat diet .

dare I say it doesn't suck at all ? it seems that my body quickly adopted to it , I basically use alot of seasonings , pepper and even a little wasabi to make my salads more interesting .

 

there is a problem in my place though , I have no place for a a stove so I mainly eat uncooked stuff

 

for snacks I use roasted and raw almonds alternately , or just carrot sticks doused in a low cal. sauce for flavor

 

I included cabbage in my salads which has been amazing , it is so healthy and fills me up without bloating or feeling like a pig

[Audacious]

Lack of exercise and healthy food - can make your energy levels very low.

 

I am out the door at 6:20 in the morning, and do not return home until 7:00 PM. On top of that, I have a time consuming hobby (horse back riding) - and do not return home until about 9:15 three days a week (oh and I tend to go out in the non riding nights - so usually home well after 9).

 

How do I have the energy to consistently do 13 hour days?

 

Eating right and exercise. I run miles every day during my lunch break - it helps me handle the stress of my high pressure job, and (once you get over the 2 week hump), increases my energy levels - add riding and stable chores in the evening, I have the energy to remain active all day.

 

Fyi- this is my typical week day diet. I focus on proteins because they keep me feeling satisfied, and fuel me. Next vegis, as they are filling, low cal, and healthy. I watch sugars, don't really limit fats.

 

Breakfast:

Greek yogurt (low sugar variety), apple, black coffee.

 

Lunch:

Large salad + chicken thighs (vinegar based dressing - no ranch!). Tomatoes, cucumbers, avocado etc. Or more often a rice-less sushi roll (salmon, avocado, cucumber, carrot).

 

Dinner:

Protien (fish, chicken, pork, beef, lamb). Roasted vegis, salad if I am feeling exta hungry.

 

Snacks:

Hard boiled eggs, peanut butter and apple, tuna (canned sardines / herring), bananas, berries, low sugar popciles

 

Start reading food labels. Look up the nutrional value of the Chinese dishes you usually order. Educate yourself. Be able to look at something and know how many calories it packs.

 

Excellent diet but why you don't watch the fat content ?

I used to love tuna alot but I heard about a traumatizing experience and developed an aversion to it , I am already reading labels as it is very important .

 

I am thinking of cutting all take out food completely , there won't be a "cheat meal " I still haven't earned that luxury so I will keep my diet and include boiled eggs in it as well , sounds like a very good idea but generally I steer clear of eggs because I think they have lot of calories

[Audacious]

OP, there are a lot of ppl here more knowledgeable about fitness than me, but to answer your original question, no - walking generally isn't rigorous enough exercise to lose weight. It's certainly good for you in more ways than one and it's a good general fitness practice, but if you're trying to drop pounds that way it likely won't have much effect. You need a regular, sustained higher level of activity to lose weight and really stay trim.

 

well that's disheartening indeed , you should see me as I speed walk , believe me it's not a good sight , I often be drenched with my own sweat and extremely tired , trust me : I can't handle high intensity stuff just yet but I will

[Audacious]

First, lose the drinks. Not only do they inhibit your weight loss, but they lead to other medical issues.

 

Second, if all you ca do is walk, then integrate some running into your walking. For example: run a block, then walk a block. Or run half a block. Whatever you can do. Keep building and your fitness will improve.

 

Third: lots of fresh fruit and veggies, especially green veggies.

 

I am introverted as well

so I feel kinda weird running , so I'll stick to walking for the time being but maybe when I finally break the barrier and go to a gym , I would definitely get on the treadmill

lots of fresh fruit and veggies, especially green veggies

 

I am already doing that and going easy on fruits as they have alot of carbs or so I heard

[Audacious]

It certainly can be. Walking slowly, leisurely isn't going to do it but if you walk 3.5 to 4 mph it will have the same effect as running and be less stressful on your joints and organs. A 25 minute walk at an aggressive pace burns 1 calorie for every pound of body weight. A 200 lb person can walk for an hour and burn around 500 calories. Do that twice a day and you're burning 1000 calories!

 

If you can resist the temptation to negate that effort by eating more, you WILL lose weight. Obviously a 1000 calorie deficit per day is too much so you'd have to eat a bit more... but I'm telling you, walking fast and cutting out sugar will drop pounds. And one great thing is that the first place you'll see it is the belly.

 

It's not leisurely per se but it is slower that what I would like , the reason is if I walk any faster I'd burn my legs, last time was about to faint and my legs were so sore that I could barely feel them ...

 

but I am improving now that I am doing this daily I can feel like I can go faster day by day

[Els]

Excellent diet but why you don't watch the fat content ?

I used to love tuna alot but I heard about a traumatizing experience and developed an aversion to it , I am already reading labels as it is very important .

 

I am thinking of cutting all take out food completely , there won't be a "cheat meal " I still haven't earned that luxury so I will keep my diet and include boiled eggs in it as well , sounds like a very good idea but generally I steer clear of eggs because I think they have lot of calories

 

Boiled eggs are pretty good as far as calories go - they are quite filling for the amount of calories they add. Like anything else, you don't want to overdo them of course, but a couple eggs a day should be totally fine.

[Audacious]

I did lose weight by walking and eating a really clean diet. Once I lost an initial 15 lbs, I started other activities including jog, gym, bike, swim, kickboxing.

 

Walk as much as you can and follow the advice of other posters regarding your diet and then re evaluate yourself in 2 weeks. Set a goal to increase your walking distance or time or add some light weights as you're walking. Set a goal for yourself every 2 weeks or so.

 

The point is to set a goal and increase as you go. You MUST eat better though. Not less but better. You have to eat nutritious foods not just think about low calories. I agree with others that if you are serious about losing weight it would be best to cut out the 2xs a day drinking.

 

You will start feeling different and want to walk further or longer. You will notice that you more energy and eventually try other activites.

 

But yes, you can lose weight while walking consistently and with a really good diet.

 

on the risk of sounding like a shameful drunk but these 2 drinks are my thing , so is it possible to keep them and still lose weight or they're a deal breaker ?

( Vodka , sparkling water on the rocks )

[Audacious]

Also, increase your intensity while walking. Strolling v speed walking. Walking casually v Walking and shadow boxing. Pump those arms!

 

See what I'm getting at? Add activities in with the walking or up your intensity! Speedwalking is GREAT low impact form of exercise. I promise!

 

I try my best to speed walk , I end up burning my legs and stopping for a while