Fitbit steps instead of intense workouts?

affinset

Does anyone know if simply log my food and stay around 1500 calories a day AND ensure that I get my 10,000 steps tracked on Fitbit, but DON'T do any other workouts, will I still lose weight? My ability to do intense workouts is nonexistent. Thoughts anyone?

joncooper1980

Hey. What are your current stats? height, weight etc? 1500 sounds low for a regular bloke.

However, if you get your calorie intake right (i.e you are in a deficit daily and averaged out over the week) you can lose weight without doing any additional exercise. Depending on your goals you may need to start exercising more further down the line. As you lose weight you will need to recalculate your calorie deficit and this can either be achieved by eating less OR burning more. Both have the same effect in terms of weight loss.

lemonychild

you will lose weight if you create a deficit between intake of cals and calories burned

Christine_72

The only exercise I do is walking. Walk enough and you can create a decent deficit.

Shrinking_Erin

I'm 5'10. CW 274 (73 down) and do not work out regularly. I've just added a Fitbit to my life and take the occasional walk but I have been, on an average day, getting 5000 steps. 8-10,000 if I take my toddlers for a walk. Cal goal right now is 1780 and I sometimes eat back calories from steps. I'm set to sedentary.

Janehds0284

I walk 6000-8000 steps everyday according to Fitbit. There was a week I didn't do any other exercise but only three walks, I still lose some kgs as long as I eat under my calorie goal.

20yearsyounger

depending on your stats, you should lose weight with just the calorie goal alone. The fitbit is fun, gets you moving, and you earn a few more calories. I wouldnt trust the calorie burn it gives you right away though. For some people the step calories work, for me it doesnt.

TribeHokie

That's all I've been doing, calorie deficit and meeting my fitbit step goal (5500 for now) and I'm down over 20 lbs since January 1st. The majority of weight loss is in what you eat. Exercise only adds a couple hundred calories on top of what you naturally burn, and doing moderate exercise like walking (instead of heavier cardio) can actually preserve more of your muscle mass while you're losing. Of course lifting instead of cardio does a better job of that : )

NancyYale

You don't NEED to exercise to lose weight. Weight loss happens primarily in your menus and calorie counts. But health and fitness is changed by exercise. And I believe that exercise will help you keep off what you lose, and help you to enjoy that thin body you are working toward.

I lost 90 pounds last year with no added exercise at all. Now, I belong to a gym and do both cardio/steps and strength training.

Being thin and weak isn't the goal. HEALTH is.

thegaragegirl01

I started eating to my MFP calorie count, and I had a walking buddy for a few weeks while it wasn't raining, and I lost over a kilo in about three weeks, which is pretty good. I was doing about three or four days a week with 20,000 steps or so (approximately 10k at work and 10k after work).
We had a system, you earn your beer credits first, then you can eat nachos for dinner. It worked! Now I want the rain to feck off because I want to go back to walking again, haha.

smiles4jo

I'm 35, 5'5", F, CW 197 and I've lost almost 20lbs in the last 9 weeks. I have my profile set to sedentary, so I only get 1,200 calories. However, I also usually get 10,000 steps a day (either through 'regular' life or, if needed, a walk in the evening) so with my Fitbit calorie adjustment, my actually allotment for the day is around 1,600. I usually end up eating somewhere around 1,300-1,400, so above the standard, but below the calorie adjustment. As I mentioned above, I am losing 2 lbs per week doing this almost exclusively for exercise, so it's very possible. Good luck!

DonaldBlinks

It all depends on your stats. I can eat 2400 calories a day and lose doing nothing but 10,000 steps. But I'm a tall, youngish, obese man. All those things help my calorie burn.

1500 calories is low for a man. I'd bet you'd lose doing that even with no exercise at all (assuming your calorie counting is accurate)

(ETA: If it wasn't clear, eating around 2400 and doing 10,000 steps has been my routine for about four months now. I've lost a little over 40 pounds).

Morgaath

I made some guesses that you are a 49yr old male, 210lbs, 5'10"... Which gives you a BMR of 1824cals. [Basal Metabolic Rate (BMR); the number of calories you'd burn if you stayed in bed all day.]

So, if a day spent lying in bed would burn 1824 cals, and you eat 1500 cals... In 13 days or so you would lose a pound. Getting up and walking is just going to cut down on the number of days it takes.

And unless that 10k steps is done in under 100 step groups... it is still "exercise".

Francl27

It's all about eating less calories than what you burn.

LivingtheLeanDream

1500 is low for a guy, but getting 10,000 steps in will help.... losing weight means taking in less calories than we burn.

snowflake930

You can lose weight without doing any exercise. Eating less calories than you burn results in weight loss.
I lost 90# before I began to even walk more. Anything you can do to move more is beneficial. 10,000 steps is approximately 5 miles (I have a very short stride and need almost 12K for 5 miles, I have had a fit bit for 3 years) You will lose weight eating only 1500 calories.

5stringjeff

Aside from what's been said above, which is all spot on: is your FitBit synced with MFP? If so, FitBit's steps should automatically adjust your daily calories. As long as your settings in MFP are set up correctly and you're eating at a calorie deficit, you'll lose weight.

affinset

Thanks everyone. You have all confirmed what I assumed (some of which I guess was obvious). Helpful fill out on the concepts and great to hear about others' successes.

rjan91

Yes! I have only walked and lost 35 lbs. Absolutely!

ahmshaki

I have a fitbit zip and do 15000 steps everyday and my TDEE becomes 3000 cals burned every day. I use myfitnesspal to track my cals and I eat 2000 every day. I have created a 1000 cals deficit everyday and don't work out either.

I haven't linked my fitbit zip to mfp as I don't see the need, because with 2000 cals I become really full.

I have lost 20 lbs so far and 34 lbs to go.

bisky

Yes, yes, yes. I started out walking, listening to music and just enjoying the relaxation of a good walk...then I got my fitbit and that made it even more interesting. Now I am hiking 1-2 times a week and increasing steps. It all started with a simple walk...I for years ran, lifted weights, played tennis and cycled but nothing gives
me as much joy as a good long walk with my dogs. Once in a while I will put weights that equal my weight loss in my backpack to remind me how hard it is to carry around extra weight.

isabelle596

Lovely confirmation. I have been walking (avg 10K steps/day) and a 500-1000K daily cal deficit since the beginning of the year and lost 20 lbs. (32 to go). I think continuing down this path will do the trick. But i have wondered if i should maintain the walking which is easy and comfortable -i also do walk and talks on conference calls or long phone conversations. The alternative is C25K - i have never enjoyed running, or some strength training. I am concerned that "walking" may not be enough to create the muscle tone required after a 50+ lb weight loss. Your experience?

snowflake930

isabelle596 wrote: »

Lovely confirmation. I have been walking (avg 10K steps/day) and a 500-1000K daily cal deficit since the beginning of the year and lost 20 lbs. (32 to go). I think continuing down this path will do the trick. But i have wondered if i should maintain the walking which is easy and comfortable -i also do walk and talks on conference calls or long phone conversations. The alternative is C25K - i have never enjoyed running, or some strength training. I am concerned that "walking" may not be enough to create the muscle tone required after a 50+ lb weight loss. Your experience?

Strength training and yoga, along with cardio, is highly recommended for health, but not necessary for weight loss. It is up to each person to decide. Exercise is not necessary for weight loss, but extremely beneficial for overall health.

Christine_72

isabelle596 wrote: »

Lovely confirmation. I have been walking (avg 10K steps/day) and a 500-1000K daily cal deficit since the beginning of the year and lost 20 lbs. (32 to go). I think continuing down this path will do the trick. But i have wondered if i should maintain the walking which is easy and comfortable -i also do walk and talks on conference calls or long phone conversations. The alternative is C25K - i have never enjoyed running, or some strength training. I am concerned that "walking" may not be enough to create the muscle tone required after a 50+ lb weight loss. Your experience?

My only exercise is walking, It has given me calves of steel and helped me create a larger deficit, but that's about it.

Orphia

5stringjeff wrote: »

is your FitBit synced with MFP? If so, FitBit's steps should automatically adjust your daily calories. As long as your settings in MFP are set up correctly and you're eating at a calorie deficit, you'll lose weight.

Yep, walking earns you extra calories so you can eat more. If you stick to what MFP & Fitbit gives you, you'll lose weight.

I eat back 50-75% of my Fitbit extras, allowing for overestimation of burns and underestimation of calories eaten.

Walking combined with a calorie deficit gave me firm legs and butt.

I've also been running since September for the pure joy of it, and I do lifting/bodyweight/yoga exercises for overall muscle tone.

Bob314159

Yes - I did that several years ago- 10K 6days a week - got my legs up to be able to do 25K a fays - lost around 25 pounds. in 3-4 months

Now I do less walking and lots of strength- less calorie loss, but all around more balanced health