Walking and weight loss

[clarkfan1979]

I gained about 20 pounds during COVID-19 from April 2020 to June 2021. Then in 2021 I got on a pretty good routine of running/jogging 4-5 times/week for 60 minutes with interval sprints. My back pain went away, blood pressure went down and I am no longer hyperthyroid as of April 2024. I had hyperthyroidism for about 15 years and I no longer have to take the medication, so that is a huge win.

However, I didn't lose any weight. It's possible I gained some muscle, but my waist was still the same size, which was still too big (43.5 inches). About 5 weeks ago, I changed my work out from running/jogging to walking. Instead of doing 60 minutes of moderate/high intensity cardio, I'm doing 120-180 minutes of walking about 6 days/week. I'm down 5 pounds and my waist is down 1 inch (42.5 inches).   

When I did the moderate to high intensity cardio, I would eat more and I would be less active throughout the day. Now with my new walking routine, I do not get big hunger spikes post workout and I'm more active throughout the day. It feels more sustainable and I don't feel like my will power is depleted with food or exercise. It just feels more normal. It does require more time, but it is not a problem as long as I plan for it in advance.

[Much Fishing to Do]

This fits well with my general experience. This is frankly why I golf (I'm not an avid golfer, but it's something interesting to do while walking for me at least).  A membership at my course is quite inexpensive without the cart (it kinda cracks me up though that the only walkers are the old guys).  When I do 18 at my course I cover about 7 miles (it helps to be bad and often looking for your ball...), though I often walk off the course around the 12th hole due to needing to get to whatever is next.  And I definitely have found it almost suppresses my appetite, definitely doesn't increase it (I stay thirsty but there's plenty of good no calorie drink choices now including just a good flavored water, and the appetite suppression may actually be due to the amount I'm intaking fluids that makes you feel somewhat full).

[Mustache ride]

That is what’s referred to as zone 1 cardio training. As you’ve highlighted, zone 1 cardio is the best type when trying to lose weight.

[dcheesi]

Makes sense to me. Walking is meant to be our primary mode of travel throughout the day, and we're well adapted to doing it as part of our normal life. Whereas running is really meant for emergencies, so our bodies dip into reserves that then need to be replenished and/or recovered.

[roomtempmayo]

That is what’s referred to as zone 1 cardio training. As you’ve highlighted, zone 1 cardio is the best type when trying to lose weight.

Yup, the number of calories burned is pretty strictly a function of distance.  Running 10 miles fast and walking 10 miles slow take very close to the same amount of energy.  But the advantage to the slow walking is that your body will burn more fat to do it, whereas with running you'll need more glucose.

Bottom line is that walking and hiking are fantastic fitness activities if you have enough time to burn serious calories.

[GilesMM]

I walk 4-7 miles per day, mostly with a friend on a leash.

[41_swish]

During COVID I put on 30 pounds. I legit did nothing for four months. Then I went back to college for my senior year. I had my come to Jesus moment when I could barely dunk a basketball. After that I started running or walking every day. Now, I get 10,000 steps a day and it has kept me in shape. I do miss somedays, but I still always try to get some steps in. I try to throw in a couple gym sessions a week too, but I always get my steps. I cleaned up my diet, too. The diet is probably the most important part.

[ATtiny85]

That is what’s referred to as zone 1 cardio training. As you’ve highlighted, zone 1 cardio is the best type when trying to lose weight.

Yup, the number of calories burned is pretty strictly a function of distance.  Running 10 miles fast and walking 10 miles slow take very close to the same amount of energy.  But the advantage to the slow walking is that your body will burn more fat to do it, whereas with running you'll need more glucose.

Bottom line is that walking and hiking are fantastic fitness activities if you have enough time to burn serious calories.

Yeah, I have had fun stating “I burn more calories at 10 minutes per mile running than 7:30 minutes per mile running” in various groups. After the expected back and forth I relent and say “well, I can run about 15 miles at 10 minute pace, and about 3 at 7:30 pace.”

Walking three hours or more per day is something I really look forward to doing starting in a few months when I retire. Sometimes with a golf bag, sometimes without.

[vand]

Google "putting on weight while training for a marathon" and you'll see that its not uncommon for people to put on weight when they do more running if their metabolism is completely screwed.. firstly, they shut down their fat burning at higher heart rates and go into complete glycotic dependency which is more easily accessible (but much more limited in supply).. this also triggers more hunger so you can end up eating more and probably in a caloric surplus (although "calories" per se are not the issue, the metabolism is the issue).. and then if you stuff yourself with simple carbs you are just feeding the cycle again.

There are many undeniable health advantages to regular exercising, but weight loss isn't really one of them unless you fix the underlying metabolic issues... as high-fat diet advocate Vinnie Tortorich likes to say: "exercise is a poor way to lose weight."

[ATtiny85]

Google "putting on weight while training for a marathon" and you'll see that its not uncommon for people to put on weight when they do more running if their metabolism is completely screwed.. firstly, they shut down their fat burning at higher heart rates and go into complete glycotic dependency which is more easily accessible (but much more limited in supply).. this also triggers more hunger so you can end up eating more and probably in a caloric surplus (although "calories" per se are not the issue, the metabolism is the issue).. and then if you stuff yourself with simple carbs you are just feeding the cycle again.

There are many undeniable health advantages to regular exercising, but weight loss isn't really one of them unless you fix the underlying metabolic issues... as high-fat diet advocate Vinnie Tortorich likes to say: "exercise is a poor way to lose weight."

Glad you told the full story. Eating more calories than you burn is definitely a poor way to lose weight.

Pre had a great quote, something like “if you are running 100 miles per week, eat whatever you want, because you will soon be injured and back on a restricted diet anyway.”

[dandarc]

Google "putting on weight while training for a marathon" and you'll see that its not uncommon for people to put on weight when they do more running if their metabolism is completely screwed.. firstly, they shut down their fat burning at higher heart rates and go into complete glycotic dependency which is more easily accessible (but much more limited in supply).. this also triggers more hunger so you can end up eating more and probably in a caloric surplus (although "calories" per se are not the issue, the metabolism is the issue).. and then if you stuff yourself with simple carbs you are just feeding the cycle again.

There are many undeniable health advantages to regular exercising, but weight loss isn't really one of them unless you fix the underlying metabolic issues... as high-fat diet advocate Vinnie Tortorich likes to say: "exercise is a poor way to lose weight."

Glad you told the full story. Eating more calories than you burn is definitely a poor way to lose weight.

Pre had a great quote, something like “if you are running 100 miles per week, eat whatever you want, because you will soon be injured and back on a restricted diet anyway.”

Wish it took 100 miles per week - lol.

[GuitarStv]

Makes sense to me.

For cycling I've always found when doing cardio for weight loss that duration matters the most.  If I go too hard then I get so tired I can't burn enough calories.  If I pace it right so that I'm going at a steady clip for extended periods of time, then the weight comes off pretty quickly.  This (for me) translates into the difference between an hour to an hour and a half hard ride vs a five hour moderate pace ride.  I used to do a 5 hr ride, come home and eat an extra large pizza, and then still be a few lbs down by the end of the week.  :P

That said, I've had the best luck losing weight these days mostly by changing my diet (because I don't have the time to do five hour cardio sessions any more).  Oatmeal and cut apple with some chia seed for breakfast.  Cheese sandwich and some fruit for lunch.  Light dinner with lots of raw veggies (they make you feel full).  Then a bowl of yogurt and berries for late night snack.  If you're really hungry still, then a tablespoon or two of peanut butter (fat makes you feel full for longer).  Don't drink any calories.  This has been the easiest way to lose weight that I've ever done and I've come down from 210 to 195 in three weeks while still having energy to do weight training sessions and go to Jiu-Jitsu several times a week.

[Paper Chaser]

I gained about 20 pounds during COVID-19 from April 2020 to June 2021. Then in 2021 I got on a pretty good routine of running/jogging 4-5 times/week for 60 minutes with interval sprints. My back pain went away, blood pressure went down and I am no longer hyperthyroid as of April 2024. I had hyperthyroidism for about 15 years and I no longer have to take the medication, so that is a huge win.

However, I didn't lose any weight. It's possible I gained some muscle, but my waist was still the same size, which was still too big (43.5 inches). About 5 weeks ago, I changed my work out from running/jogging to walking. Instead of doing 60 minutes of moderate/high intensity cardio, I'm doing 120-180 minutes of walking about 6 days/week. I'm down 5 pounds and my waist is down 1 inch (42.5 inches).   

When I did the moderate to high intensity cardio, I would eat more and I would be less active throughout the day. Now with my new walking routine, I do not get big hunger spikes post workout and I'm more active throughout the day. It feels more sustainable and I don't feel like my will power is depleted with food or exercise. It just feels more normal. It does require more time, but it is not a problem as long as I plan for it in advance.

That's the difference maker right there. You can't outrun your fork. Glad you've found something that's working for you. May the results continue to show!

[wenchsenior]

Exercise is not a very efficient way for me to lose weight unless I set it up optimally... food intake is about 85% of my weight management.

I personally find the optimal combo for me to drop weight with exercise is some strength training combined with at least an  hour of cardio per day that involves HIIT type (intense, followed by lower intensity, followed by intense). Just walking at a moderate pace only seems to work if I do hours and hours of it.

Regular long sessions of moderate or low intensity cardio are super helpful for my mental state and for maintaining weight. Not that helpful for losing it.

[MaybeBabyMustache]

Exercise is not a very efficient way for me to lose weight unless I set it up optimally... food intake is about 85% of my weight management.

I personally find the optimal combo for me to drop weight with exercise is some strength training combined with at least an  hour of cardio per day that involves HIIT type (intense, followed by lower intensity, followed by intense). Just walking at a moderate pace only seems to work if I do hours and hours of it.

Regular long sessions of moderate or low intensity cardio are super helpful for my mental state and for maintaining weight. Not that helpful for losing it.

Basically all of this. I have tendonitis in my hip, or I'd run more often. Definitely the least I've ever weighed was when I was running 30+ miles/week, but my diet was also fantastic.

[simonsez]

I think optimizing the exercise part of the wellness equation is great, but it's obviously only part of it.

I'm not sure which factor matters more (and maybe it varies not only person-to-person but also within a person depending upon age, immune health, mental health, sleep, inflammation, etc.) but I think it's clear it not only matters how you use your body as a physical machine but also what you fuel it with.

I am a sucker for thinking back about "what our ancestors did".  Even if you only look at the time modern humans have existed, which is at least 300,000 years - we've only had agriculture and what has spawned since for the last 10,000 or so.  That is, even if you ignore all the hominin programming that went into who we are today before we broke away from chimps and bonobos and everything in between, the time modern humans were hunting and gathering dwarfs modern behaviors and consumption patterns.  So what were humans doing and eating for those first 290,000+ years?  It obviously worked as they survived^.  They probably walked a TON (collecting water, foraging) and ate what they gathered and hunted.  I'm guessing this didn't involve much, if any, dairy after being weaned and probably was a lower proportion of carbs* overall.  So my rudimentary analysis would say to keep up the great job on the walking and make sure you're staying on top of your leafy greens, other fruits and veggies, and proteins (bonus points if your calories are not coming from a feedlot or monocrop ag).

^ If you've ever looked at historical pictures of crowds at sporting events or wherever large groups of thousands would congregate, if it was taken prior to the 1970s, you probably wouldn't see many obese people.  This is not to say that I'd want to live back then or that obese people did not exist at all in the past or that obesity is an immediate death knell or even the cause of chronic issues (it could be a symptom!), but *something* has radically changed in the last 50 years and I'm pretty confident that modern humans (especially the ones living in "developed" areas) at their current rate of change with regard to health aren't going to make it 300,000 more years if we keep eating McDonald's dipped in Roundup with microplastic frosting en masse.

* If that is not accurate and ancient humans DID consume a percentage of carbs comparable to many cultures today, then at least they would have been carbs that wouldn't spike the insulin response in the same ways that many of the foodstuffs found in the interior aisles at a grocery store can.

Also, thanks for the topic.  Now I'm motivated to go for a walk!

[bill1827]

^ If you've ever looked at historical pictures of crowds at sporting events or wherever large groups of thousands would congregate, if it was taken prior to the 1970s, you probably wouldn't see many obese people.  This is not to say that I'd want to live back then or that obese people did not exist at all in the past or that obesity is an immediate death knell or even the cause of chronic issues (it could be a symptom!), but *something* has radically changed in the last 50 years and I'm pretty confident that modern humans (especially the ones living in "developed" areas) at their current rate of change with regard to health aren't going to make it 300,000 more years if we keep eating McDonald's dipped in Roundup with microplastic frosting en masse.

Yes, even in my youth the number of fat people was small, in fact the boy who was picked on as a fatty would be considered slim these days.

https://ourworldindata.org/grapher/share-of-adults-defined-as-obese?tab=chart

There was an interesting documentary on the BBC recently https://www.bbc.co.uk/iplayer/episode/m0025gqs/irresistible-why-we-cant-stop-eating which blames ultra processed food and many aspects of food technology in a quite convincing way.

Of course it starts with refined sugar. In 1972 one John Yudkin wrote a book as a result of his research into sugar which he called Pure, White and Deadly and demonstrated that refined sugar was both dangerous and useless. Since then Robert Lustig has refined and reinforced the reality that sugar is not a good thing. https://www.youtube.com/watch?v=ceFyF9px20Y Of course the sugar industry spent lots of effort sidelining the research and successfully laid the blame for the incipient growth in obesity on fats.

After learning about that book I drastically reduced my sugar intake - no fizzy drinks, no sugar in tea or coffee etc. Most of our food is prepared from scratch, we eat very little processed food.

I do no exercise, apart from what I get in the normal course of living and my weight is the same as it was when I was 20.

Looking around it is quite evident that many people like and eat the products of the food industry; it's not surprising that they put on weight.

[Paper Chaser]

Any time I hear people talking about modern physiques compared to physiques of those 50 years ago I wonder what impact the massive decline in smoking has had. Nicotine is an appetite suppressant. Obviously modern diets are filled with garbage, but increased appetites probably contribute to some of the softening.

[HenryDavid]

Experience tells me that for weight reduction, and/or maintenance, some undramatic component of resistance training helps.

As in, not a big gym workout with equipment. Just consistent body-weight stuff like pushups, squats, planks.
Doing a 6-7 minute routine 6 mornings a week has been great, I find. And simple.

If you really just want to walk or bike, a light pack while walking (groceries?), or a few hills while cycling, would probably do the same thing.

[Chris Pascale]

In 2020 I jogged 5 miles almost every day. My weigh stayed about the same, but I got somewhat trim.

This year I set a goal starting on Jan 1 to go 100 total days of only eating lean meat and non-carb/non-fat veggies. So, no potatoes, avocados, beans, fruit, grains. I could have turkey bacon so long as it had no added sugar, but not pork bacon. I also ate eggs.

Without fat or sugar, the body starves.

I hit the 100-day goal by the end of May and was down about 30 lbs - from 228.2 lbs.

Not wanting to finish the year where I started, I added to the goal to have another 75 days of only eating lean meat and vegetables (I'm 62 days in), and this morning I weighed in at 196.0 lbs.

For next year, I'm thinking of staying on this diet except on Saturdays, holiday weekends, and when I travel. I may also make part-day exceptions for things like birthdays or dates.

[classicrando]

I walk 4-7 miles per day, mostly with a friend on a leash.

Kinky.

;)

[cangelosibrown]

I took an online weight loss course that was offered free from my work. One of the things they said that made a lot of sense based on my experience is that exercise makes a huge difference when maintaining your weight, and almost no difference when losing weight.

[ATtiny85]

I took an online weight loss course that was offered free from my work. One of the things they said that made a lot of sense based on my experience is that exercise makes a huge difference when maintaining your weight, and almost no difference when losing weight.

Well, you got your money's worth from that course.

I hope at least they framed it with "For a lot of people, exercise is no magic pill.  However, you should do it anyway. Then do it some more. And more. Then go workout."

[cangelosibrown]

I took an online weight loss course that was offered free from my work. One of the things they said that made a lot of sense based on my experience is that exercise makes a huge difference when maintaining your weight, and almost no difference when losing weight.

Well, you got your money's worth from that course.

I hope at least they framed it with "For a lot of people, exercise is no magic pill.  However, you should do it anyway. Then do it some more. And more. Then go workout."

Yeah, it was mostly framed as "exercise is great, but don't think it means you can do anything different with what you're eating "

[MMMarbleheader]

I have started Rucking which is basically walking with weight in a backpack. Learned about it in the comfort crisis.

I think it does a good job of threading the needle between running/walking and weight training. Its about triple the calorie burn of walking so you can get more out of a one hour "ruck" than a one hour walk.

[GuitarStv]

I have started Rucking which is basically walking with weight in a backpack. Learned about it in the comfort crisis.

I think it does a good job of threading the needle between running/walking and weight training. Its about triple the calorie burn of walking so you can get more out of a one hour "ruck" than a one hour walk.

Rucking is great stuff.  I used to jog pretty regularly with 50 lbs of weights in a backpack, and it is a hell of a workout going up hills.

[MMMarbleheader]

I have started Rucking which is basically walking with weight in a backpack. Learned about it in the comfort crisis.

I think it does a good job of threading the needle between running/walking and weight training. Its about triple the calorie burn of walking so you can get more out of a one hour "ruck" than a one hour walk.

Rucking is great stuff.  I used to jog pretty regularly with 50 lbs of weights in a backpack, and it is a hell of a workout going up hills.

That sound like a hell of a workout!

For me its a good way to bide my time until FIRE when I will (hopefully) have more time for the 5 hour bike rides you mentioned. I did those a ton high school to college and miss them. Plus when biking you can coast a little unlike running/rucking. It was a great way to spend a day, then eat whater (in my teenage years) and still be fit and trim.

Some of my biggest weight loss as an adult has been on vacation while eating/drinking my face off. I think it is 90% that I am on the moved all day. I get a 1 hour walk in on a work day and feel good about myself but on an active vacation I am walking 8 hours between museums, site seeing, etc. the other 10% is better ingredients when eating sweets in EU vs USA.

[GuitarStv]

I just competed at a BJJ tournament last weekend, and have been eating really, really clean for about two months prior to cut fat and build muscle.  I had lots of cravings for junky foods during this time, and on Sunday after the tournament I was ready to gorge on crap foods . . . but found that after a couple bites of cake I was done.  To a certain degree, I think you adapt and develop a taste for the stuff you eat regularly and that this can have a protective effect to your waist if you get yourself used to eating good stuff.  When eating clean I can eat until I feel stuffed at every meal, but won't gain weight.

[skp]

Last spring I went on a group tour of Europe for 2 weeks. Despite eating a lot of pasta in Italy, French pastries in Paris, wursts in Germany, and lots of cheese in Switzerland, I managed to lose weight. I ate way more than I usually do, but I also drank less alcohol because I was too busy and walked everywhere.

[calimom]

I walk 4-7 miles per day, mostly with a friend on a leash.

Kinky.

;)

You beat me to it :)

[partgypsy]

So. I am one of those people who never had to worry about weight. Now that I'm in my later 50s and post menopausal (and on a med that affects my pain levels and mobility) I've gained 10-12 pounds over where I should be and gained fat. (Reduction in activity and increase in comfort foods).I have been starting to exercise more regularly and while it makes me feel a lot better it hasn't made me lose the fat. Anyways I ended up talking to a dietician (colleague). This is from the perspective of her speciality with diabetes but I think it applies to everyone.  She recommended: slightly up my protein and produce eliminate alcohol and sugar (well I can decrease them) and stop eating at a certain point (which goes against my Mediterranean habit of eating late) and after dinner, go for a walk. She says that going for a walk or moving after the last meal really helps blood sugar levels. Anyways I'm going to try it.

[wenchsenior]

So. I am one of those people who never had to worry about weight. Now that I'm in my later 50s and post menopausal (and on a med that affects my pain levels and mobility) I've gained 10-12 pounds over where I should be and gained fat. (Reduction in activity and increase in comfort foods).I have been starting to exercise more regularly and while it makes me feel a lot better it hasn't made me lose the fat. Anyways I ended up talking to a dietician (colleague). This is from the perspective of her speciality with diabetes but I think it applies to everyone.  She recommended: slightly up my protein and produce eliminate alcohol and sugar (well I can decrease them) and stop eating at a certain point (which goes against my Mediterranean habit of eating late) and after dinner, go for a walk. She says that going for a walk or moving after the last meal really helps blood sugar levels. Anyways I'm going to try it.

Yeah, I have very well managed insulin resistance and I am SO resistant to eating early even though I know it is a better option. It is going to be the very last tweak I make to my diet if needed, that's for  sure.