Is it possible to lose significant weight just by walking?

[Viraja]

I'm walking 3 miles a day around my house for the past 2 months, at the pace of (mere) 3.0 miles an hour.

I have lost 7 lbs in these 2 months.

I don't sweat, my heart rate is up just a tiny bit above the normal.

Do you think I can lose a total of 50 lbs this way, if continued for long?

 

[beenherebeforeagain]

Yes.

It's all about balancing input (eating/drinking) with output (energy expended in work and exercise). But there's also some recent research that suggests the human body adapts to changes in energy in and out--so you might have to vary your exercises (and they don't have to be high-impact or make you very sweaty.

Using me as an example: starting about a year ago, I worked on reducing portion sizes and "extras" between meals--in the first six months or so, I lost about 10-12 pounds (my weight can vary by as much as 2-3 pounds over the course of a few days, so it's hard to pin down).

For the last six months or so, my weight has stayed in the 217-220 range. So, in April we purchased a stationary bike. For the first two months or a regular exercise program (60 minutes on the bike most days, increasing resistance, and varying that and my pace throughout) my weight continued in the same range...until just this week, my weight has suddenly started dropping below what has been the lower limit of 216.6 pounds on our scales...it's probably not that accurate...

If it follows the pattern of my weight gains and losses in the past, I'll probably settle around 212 for awhile before it drops again...

 

[savagewind]

Muscle mass burns more calories than fat mass.

 

[savagewind]

I'm walking 3 miles a day around my house for the past 2 months, at the pace of (mere) 3.0 miles an hour.

I have lost 7 lbs in these 2 months.

I don't sweat, my heart rate is up just a tiny bit above the normal.

Do you think I can lose a total of 50 lbs this way, if continued for long?

I am jealous.

 

[BSM1]

Walking may be more effective if you were walking away from that second helping of mashed potatoes, any soft drink, and every Twinkee...just sayin'.

 

[bobhikes]

I'm walking 3 miles a day around my house for the past 2 months, at the pace of (mere) 3.0 miles an hour.

I have lost 7 lbs in these 2 months.

I don't sweat, my heart rate is up just a tiny bit above the normal.

Do you think I can lose a total of 50 lbs this way, if continued for long?

You body will condition to the new physical exercise so you weight loss will eventually stop if you don't increase the exercise or decrease the calorie intake.

 

[Viraja]

Yes.

It's all about balancing input (eating/drinking) with output (energy expended in work and exercise). But there's also some recent research that suggests the human body adapts to changes in energy in and out--so you might have to vary your exercises (and they don't have to be high-impact or make you very sweaty.

Using me as an example: starting about a year ago, I worked on reducing portion sizes and "extras" between meals--in the first six months or so, I lost about 10-12 pounds (my weight can vary by as much as 2-3 pounds over the course of a few days, so it's hard to pin down).

For the last six months or so, my weight has stayed in the 217-220 range. So, in April we purchased a stationary bike. For the first two months or a regular exercise program (60 minutes on the bike most days, increasing resistance, and varying that and my pace throughout) my weight continued in the same range...until just this week, my weight has suddenly started dropping below what has been the lower limit of 216.6 pounds on our scales...it's probably not that accurate...

If it follows the pattern of my weight gains and losses in the past, I'll probably settle around 212 for awhile before it drops again...

Great, good to know, I don't have to really do anything high impact (just the thought makes me dislike exercise).

For variety, I am thinking of joining a fitness club and take to circuit training for 1/2 hr, perhaps 2 or 3 times a week...

Oh, I forgot to mention, I learnt that 80% of weight loss comes from restrictive diet and hence I'm very cautious about what I eat and have been counting calories.

Thanks for the reply.

 

[Viraja]

I am jealous.

Ha ha... You wouldn't be if you know how long and how much fat-bashing I've taken in, before I decided to walk.

 

[Viraja]

Walking may be more effective if you were walking away from that second helping of mashed potatoes, any soft drink, and every Twinkee...just sayin'.

Oh, yes, yes, I do count calories, and am quite cautious about consuming high-calorie, high-carb, high-fat or processed foods.

 

[Viraja]

You body will condition to the new physical exercise so you weight loss will eventually stop if you don't increase the exercise or decrease the calorie intake.

This is where I'm worried... I am planning to join a fitness club for some circuit training.

Hopefully over the course of time, I will get motivated to try some HIIT too!

 

[Twilight Hue]

I'm walking 3 miles a day around my house for the past 2 months, at the pace of (mere) 3.0 miles an hour.

I have lost 7 lbs in these 2 months.

I don't sweat, my heart rate is up just a tiny bit above the normal.

Do you think I can lose a total of 50 lbs this way, if continued for long?

Sort of reminds me of the tendai marathon monks.

 

[beenherebeforeagain]

This is where I'm worried... I am planning to join a fitness club for some circuit training.

Hopefully over the course of time, I will get motivated to try some HIIT too!

I had to give up high impact stuff...used to love to run, but I've got discs that are degenerating, as well as arthritis in the lower spine...so it's stuff that doesn't shake too much. Can't afford swimming, but that would be a good option, too...

 

[roger1440]

I'm walking 3 miles a day around my house for the past 2 months, at the pace of (mere) 3.0 miles an hour.

I have lost 7 lbs in these 2 months.

I don't sweat, my heart rate is up just a tiny bit above the normal.

Do you think I can lose a total of 50 lbs this way, if continued for long?

Just curious, how big is your house?

 

[bobhikes]

This is where I'm worried... I am planning to join a fitness club for some circuit training.

Hopefully over the course of time, I will get motivated to try some HIIT too!

I don't really recommend a gym. You could go biking or get an indoor bike. You could do stairs if you have a park with bleachers many people use them. You could increase your walking. Dancing, Mild aerobics, Yoga, swiming something fun you like. You could find some local trails to walk which incorporate hills. There's lots of ways to increase activity without wasting money on a gym.

For calorie intake look at the sugar you eat and cut it back. I use to put 4 spoons of sugar in coffee and milk now I use 2 spoons and no milk. 3 cups a day adds up the calories. I drink water more often than other sugary drinks. Check what I am eating and buy the lowest calorie brand. Find lower calorie brands I like. Even if something is one calorie less, it is less and it adds up over the many times you eat or drink it. I do not suggest sugar substitutes, they are generally bad for you.

 

[Kilgore Trout]

Long-term, consistent walking, as an activity, is actually one of the best correlated behaviors with long-term weight-loss and management. How much you lose depends, mostly, on how much you take in, and how much you burn. As you lose weight, the same amount of exercise will burn less, and you will also need less food to maintain your weight. So, for continued weight loss you need to decrease your caloric intake over time and/or increase how many calories you burn through exercise.

For walking, a good plan is to slowly increase the distance you walk and/or the rate at which you walk.

 

[Viraja]

I don't really recommend a gym. You could go biking or get an indoor bike. You could do stairs if you have a park with bleachers many people use them. You could increase your walking. Dancing, Mild aerobics, Yoga, swiming something fun you like. You could find some local trails to walk which incorporate hills. There's lots of ways to increase activity without wasting money on a gym.

For calorie intake look at the sugar you eat and cut it back. I use to put 4 spoons of sugar in coffee and milk now I use 2 spoons and no milk. 3 cups a day adds up the calories. I drink water more often than other sugary drinks. Check what I am eating and buy the lowest calorie brand. Find lower calorie brands I like. Even if something is one calorie less, it is less and it adds up over the many times you eat or drink it. I do not suggest sugar substitutes, they are generally bad for you.

Those are some really sound suggestions. Thank you!

 

[Viraja]

Long-term, consistent walking, as an activity, is actually one of the best correlated behaviors with long-term weight-loss and management. How much you lose depends, mostly, on how much you take in, and how much you burn. As you lose weight, the same amount of exercise will burn less, and you will also need less food to maintain your weight. So, for continued weight loss you need to decrease your caloric intake over time and/or increase how many calories you burn through exercise.

For walking, a good plan is to slowly increase the distance you walk and/or the rate at which you walk.

That sounds so reassuring and encouraging. Thanks for the reply.