I would appreciate your thoughts...
hamelle2
Posts: 297 Member
I get up every morning and strap on my Fitbit. My goal is to move every hour, walk at least 10,000 steps, climb 10 flights of stairs and burn up some calories. I woke up this morning and asked myself why.
Being a true believer in CICO and the fact that it does indeed work, I have to ask what is the purpose of all of this effort when I can just eat at a deficit and lose the weight.
I have read time and time again that walking/cardio does not add any muscle. However, I need to understand why I wake up with sore muscles each morning.
Fitbit usually gives me an extra 300-500 calories for my effort. These calories will either shove me to an unhealthy calorie intake or I can eat an extra snack or two.
Maybe I am looking for a reason to sit on my butt all day or maybe it just dawned on me that this effort truly makes no sense in the weight loss journey.
Being a true believer in CICO and the fact that it does indeed work, I have to ask what is the purpose of all of this effort when I can just eat at a deficit and lose the weight.
I have read time and time again that walking/cardio does not add any muscle. However, I need to understand why I wake up with sore muscles each morning.
Fitbit usually gives me an extra 300-500 calories for my effort. These calories will either shove me to an unhealthy calorie intake or I can eat an extra snack or two.
Maybe I am looking for a reason to sit on my butt all day or maybe it just dawned on me that this effort truly makes no sense in the weight loss journey.
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Replies
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Because movement is good for you. It may not be a key factor in the weight loss journey, but it is definitely a key factor in your overall, long-term health.4
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I get up every morning and strap on my Fitbit. My goal is to move every hour, walk at least 10,000 steps, climb 10 flights of stairs and burn up some calories. I woke up this morning and asked myself why.
Being a true believer in CICO and the fact that it does indeed work, I have to ask what is the purpose of all of this effort when I can just eat at a deficit and lose the weight.
I have read time and time again that walking/cardio does not add any muscle. However, I need to understand why I wake up with sore muscles each morning.
Fitbit usually gives me an extra 300-500 calories for my effort. These calories will either shove me to an unhealthy calorie intake or I can eat an extra snack or two.
Maybe I am looking for a reason to sit on my butt all day or maybe it just dawned on me that this effort truly makes no sense in the weight loss journey.
I try to hit 10k steps because movement makes me feel better. I don't move for weight loss. I move for fitness.
How would the extra 300-500 calories shove you into an unhealthy calorie intake?1 -
Excercise has cardiovascular benefits. You don't need it to lose weight but it improves overall health to be active. That being said, there are plenty here that have lost with only eating a calorie deficit and are happy. I personally find being active improves my mood and will help down the line when I want to maintain my weight loss. Walking is a great way to get moving and a good starting point.3
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Someone on here told me cico is for weight loss. Exercise is for fitness. Simple yet best advice I've gotten. Stop thinking of the two as one.4
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All that being said, I too aim for 10,000 steps a day. Not to help me lose weight but for my health. For more energy. To be able to run after my babies at the park with ease:)3
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It is all about being healthier.
Any added movement is good for your body and health.
I lost 100 pounds before I began to even take short walks. Now I go to the gym every day and get 20,000 steps/day.
Why just lose the weight when you can become stronger, healthier, and slimmer!
You are doing awesome, keep it up! You will not regret it!2 -
Because it is good for your heart and lungs. It is good for your long term mobility and flexibility as you age. Because you will love the time you climb 5 flights of stairs easily and realize you did it - when it use to nearly kill you. That's why.2
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I get up every morning and strap on my Fitbit. My goal is to move every hour, walk at least 10,000 steps, climb 10 flights of stairs and burn up some calories. I woke up this morning and asked myself why.
Being a true believer in CICO and the fact that it does indeed work, I have to ask what is the purpose of all of this effort when I can just eat at a deficit and lose the weight.
I have read time and time again that walking/cardio does not add any muscle. However, I need to understand why I wake up with sore muscles each morning.
Fitbit usually gives me an extra 300-500 calories for my effort. These calories will either shove me to an unhealthy calorie intake or I can eat an extra snack or two.
Maybe I am looking for a reason to sit on my butt all day or maybe it just dawned on me that this effort truly makes no sense in the weight loss journey.
I didn't do any exercise at all during my weight loss phase. Zero, nada, nothing. Lost around 50lbs this way and improved all my health markers. Now 3 years into maintenance I'm a seasonal walker, but I don't do it for the extra calories it gives me (mostly it's a way to escape my kids for a few minutes lol).2 -
Here's the blunt truth: Because you're getting older. We all are. But as women we need to continue to move to maintain our muscle and critical loss of bone.
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If you don't enjoy the additional activity, and your only goal is weight loss, by all means stop. There's no point in forcing yourself to do it and you aren't dependent on the extra few hundred calories your activity gets you. And the effort does make sense - I'm assuming your journey includes improving your health, and not just losing weight. Exercise, even walking, is good for you both physically and mentally. But ultimately
it's up to you, perhaps finding an activity you actually enjoy would be beneficial.1 -
I get up every morning and strap on my Fitbit. My goal is to move every hour, walk at least 10,000 steps, climb 10 flights of stairs and burn up some calories. I woke up this morning and asked myself why.
Being a true believer in CICO and the fact that it does indeed work, I have to ask what is the purpose of all of this effort when I can just eat at a deficit and lose the weight.
I have read time and time again that walking/cardio does not add any muscle. However, I need to understand why I wake up with sore muscles each morning.
Fitbit usually gives me an extra 300-500 calories for my effort. These calories will either shove me to an unhealthy calorie intake or I can eat an extra snack or two.
Maybe I am looking for a reason to sit on my butt all day or maybe it just dawned on me that this effort truly makes no sense in the weight loss journey.
If your only goal is to lose weight and you aren't enjoying the movement it doesn't make any sense.
For me it's about not just weight loss...it's about being fit and healthy.
I never take my jawbone off (it tracks my sleep too)
my goals are to move every 15mins, 10k steps a day, 4 weight lifting sessions a week, 3 runs and whatever else I can fit into my life.
I am aging (44 this year) and I don't want to be one of those women my mother (65)is caring for....older (65 and above) who are weak, frail, break bones for no apparent reason, can't cook any more, can't care for themselves...no thanks.
My mothers youngest patient is 68....think about it...my 65 YO mother is caring for a 68 YO woman....1 -
Calorie deficit for weight loss, exercise for health. Exercise is good for your heart! Also, your muscles are sore not from building more but from using them. Usually when you're sore you know you probably haven't worked that particular muscle in a good while. Eventually you'll stop being sore when those muscles get used to being used again!0
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I get up every morning and strap on my Fitbit. My goal is to move every hour, walk at least 10,000 steps, climb 10 flights of stairs and burn up some calories. I woke up this morning and asked myself why.
Being a true believer in CICO and the fact that it does indeed work, I have to ask what is the purpose of all of this effort when I can just eat at a deficit and lose the weight.
I have read time and time again that walking/cardio does not add any muscle. However, I need to understand why I wake up with sore muscles each morning.
Fitbit usually gives me an extra 300-500 calories for my effort. These calories will either shove me to an unhealthy calorie intake or I can eat an extra snack or two.
Maybe I am looking for a reason to sit on my butt all day or maybe it just dawned on me that this effort truly makes no sense in the weight loss journey.
I try to hit 10k steps because movement makes me feel better. I don't move for weight loss. I move for fitness.
How would the extra 300-500 calories shove you into an unhealthy calorie intake?
If I eat a 1400 calorie diet and burn an additional 500 calories through exercise I believe my total deficit would be 900 calories that day. Am I thinking staright about that?0 -
Thank you for all your responses! I have looked at my Fitbit goals as mostly a weight loss tool. Probably because that is what my Fitbit dashboard is geared toward. I most definitely want to be healthier. I've already had 2 hip and one knee replacement. I look forward to the day when the soreness eases up.0
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I get up every morning and strap on my Fitbit. My goal is to move every hour, walk at least 10,000 steps, climb 10 flights of stairs and burn up some calories. I woke up this morning and asked myself why.
Being a true believer in CICO and the fact that it does indeed work, I have to ask what is the purpose of all of this effort when I can just eat at a deficit and lose the weight.
I have read time and time again that walking/cardio does not add any muscle. However, I need to understand why I wake up with sore muscles each morning.
Fitbit usually gives me an extra 300-500 calories for my effort. These calories will either shove me to an unhealthy calorie intake or I can eat an extra snack or two.
Maybe I am looking for a reason to sit on my butt all day or maybe it just dawned on me that this effort truly makes no sense in the weight loss journey.
I try to hit 10k steps because movement makes me feel better. I don't move for weight loss. I move for fitness.
How would the extra 300-500 calories shove you into an unhealthy calorie intake?
If I eat a 1400 calorie diet and burn an additional 500 calories through exercise I believe my total deficit would be 900 calories that day. Am I thinking staright about that?
Yes, you're right but, the way mfp is set up, you're supposed to eat at least a portion of your exercise calories back.0 -
Because you get to eat more and still lose weight.
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Because it is good for your heart and lungs. It is good for your long term mobility and flexibility as you age. Because you will love the time you climb 5 flights of stairs easily and realize you did it - when it use to nearly kill you. That's why.
Lol. I am counting on your advice. Because it does feel like it is killing me. I'm up and at 'em again! Thanks!0 -
I think about that when I am jogging on the treadmill, sweat pouring off of me, gasping for breath just to make it 20 minutes - and for what? So I can burn 77 calories and eat an apple? Why not just skip the apple. And then I remember that I want to be more than just a smaller person. I want to be a fit person. I want to have muscles. I want to walk up stairs without puffing an inhaler. I want to be a person who runs 5K's for fun. I want to be healthy.2
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A couple of points.
1) Having a larger total calorie allowance also means that you will lose weight while eating slightly more. You are likelier to meet your protein, fat, and micronutrient daily needs on 1900 calories than on 1400.
2) While a calorie deficit is sufficient to lose weight, exercise does actively modify the body and make long term weight maintenance easier. For each lb of lean body mass (lbm) that you maintain (bone, muscle, etc) you'll burn 7-21 calories more a day. That like a free meal a month.
3) Aside from the metabolic addition of keeping lbm, with exercise, you also modify how your hormones, muscles, liver work over the long term. Reduced risk of depression, improved hormonal response, higher mitochondrial load in tissue, less risk of diabetes, etc., etc. mean that an active person just responds better to the nutrition and energy in food.1 -
KristenNagle1 wrote: »I think about that when I am jogging on the treadmill, sweat pouring off of me, gasping for breath just to make it 20 minutes - and for what? So I can burn 77 calories and eat an apple? Why not just skip the apple. And then I remember that I want to be more than just a smaller person. I want to be a fit person. I want to have muscles. I want to walk up stairs without puffing an inhaler. I want to be a person who runs 5K's for fun. I want to be healthy.
Exactly where my brain is this morning. Thank you for reminding me there is so much more to this.
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EvgeniZyntx wrote: »A couple of points.
1) Having a larger total calorie allowance also means that you will lose weight while eating slightly more. You are likelier to meet your protein, fat, and micronutrient daily needs on 1900 calories than on 1400.
2) While a calorie deficit is sufficient to lose weight, exercise does actively modify the body and make long term weight maintenance easier. For each lb of lean body mass (lbm) that you maintain (bone, muscle, etc) you'll burn 7-21 calories more a day. That like a free meal a month.
3) Aside from the metabolic addition of keeping lbm, with exercise, you also modify how your hormones, muscles, liver work over the long term. Reduced risk of depression, improved hormonal response, higher mitochondrial load in tissue, less risk of diabetes, etc., etc. mean that an active person just responds better to the nutrition and energy in food.
Wow! I needed to hear this. If I ever doubt my efforts again, I'll revisit this post! Thank you very much!
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As others have said, you do not have to exercise to lose weight and if you really hate exercise you don't have to do it. But I know now that what I hate is the word "exercise" and how, at least in the American sense, it has become such a punitive word--No pain no gain! Feel the burn!
So much of the madness surrounding exercise and our obsession with doing it because it's "good" for us and we "should" do it even when we hate it doing it, is so negative it's no wonder we all want to be "couch potatoes" rather than "hit" the pavement, rather than "bust it" at the gym, rather than "sweat and melt" and in summer heat.
And exercise, its recommendations and prescriptions, are as confusing as the rapid-fire nutrition advice from the media. This is your target zone for losing fat. This is your target zone for burning carbs. This is what will happen if you lift weights on the same day that you walk three miles. On and on and on!! It's no wonder that most Americans don't get much "exercise" at all.
But here's what is working for me--I never, ever say "exercise." (or diet for that matter) I say MOVE. Turns out, I like to move. It's fun. It clears my head. I've discovered that if I want to have energy (I have fibromyalgia) I have to make energy and I make it when I use it. So I move. On the days that I don't move, my body starts to *kitten* at me because it really wants to go for a walk or play in the water, but sometimes I don't listen to it and stay inside in my recliner watching reruns of Law and Order SVU. And after a couple of days of this, my hips begin to scream so I get up and start moving again.
So I'm uber motivated to keep moving now because I was in so much pain then. A lot of pain. Losing weight has stopped so much of my pain. I was fat-sick and my body was miserable. When I started losing weight I began to stretch every morning. (and yes you can find all sorts of info about how you shouldn't stretch in the morning!) I stretched my hips because when I did they stopped hurting. And my neck. And my shoulders. I stretched and ate and recorded my food every single day every single bite. After a while, I began to "get" out and go shopping because it kept me moving. And a long while after that, I got a Polar Loop and started playing in the pool and walking more. I move a lot now.
But as I said before, sometimes I just don't want to move so I don't. But I mostly move now whereas I mostly used to NEVER move.
So don't beat yourself up. If you're anything like me it won't do any good anyway. If you feel better when you move, your brain and your body may eventually make that connection and moving will become more natural for you. In any case, good luck with your journey.2 -
Thank you for all your responses! I have looked at my Fitbit goals as mostly a weight loss tool. Probably because that is what my Fitbit dashboard is geared toward. I most definitely want to be healthier. I've already had 2 hip and one knee replacement. I look forward to the day when the soreness eases up.
At 58 and already having these issues it is imperative for you to keep moving. I became rather sluggish last fall and by December my hips and knees hurt all the time and I was 35+ pounds overweight and struggling to not gain more. It was difficult to walk up the stairs in my house. With ski season coming on, I knew I was not going to have a fun season if I didn't get my a** in gear. Fast forward to now, I'm down 27 pounds, nothing hurts except for a chronic neck issue, I can hike for several hours on steep slopes with no pain in my knees or hips, and my ski season went OK considering the snow sucked. BTW, I'm 62 and determined to never feel that awful ever again.0 -
This can't be stressed enough. Weight-bearing exercise (like walking) helps prevent bone loss, and for women that is incredibly important.Here's the blunt truth: Because you're getting older. We all are. But as women we need to continue to move to maintain our muscle and critical loss of bone.
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Thank you for all your responses! I have looked at my Fitbit goals as mostly a weight loss tool. Probably because that is what my Fitbit dashboard is geared toward. I most definitely want to be healthier. I've already had 2 hip and one knee replacement. I look forward to the day when the soreness eases up.
At 58 and already having these issues it is imperative for you to keep moving. I became rather sluggish last fall and by December my hips and knees hurt all the time and I was 35+ pounds overweight and struggling to not gain more. It was difficult to walk up the stairs in my house. With ski season coming on, I knew I was not going to have a fun season if I didn't get my a** in gear. Fast forward to now, I'm down 27 pounds, nothing hurts except for a chronic neck issue, I can hike for several hours on steep slopes with no pain in my knees or hips, and my ski season went OK considering the snow sucked. BTW, I'm 62 and determined to never feel that awful ever again.
You give me some hope for improvement, thank you! My left hip and knee surgeries were less then successful. The only way a new surgeon could somewhat repair the huge deficit was to replace my right hip. I walk and stretch and use a gazelle daily. But I become so discouraged because after sitting for 15 minutes my body seizes right back up again and I need to start over. My hope is the loss of 60 more lbs will give my poor body much needed relief.
I appreciate you sharing your story with me. It helps so much.
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godlikepoetyes wrote: »As others have said, you do not have to exercise to lose weight and if you really hate exercise you don't have to do it. But I know now that what I hate is the word "exercise" and how, at least in the American sense, it has become such a punitive word--No pain no gain! Feel the burn!
So much of the madness surrounding exercise and our obsession with doing it because it's "good" for us and we "should" do it even when we hate it doing it, is so negative it's no wonder we all want to be "couch potatoes" rather than "hit" the pavement, rather than "bust it" at the gym, rather than "sweat and melt" and in summer heat.
And exercise, its recommendations and prescriptions, are as confusing as the rapid-fire nutrition advice from the media. This is your target zone for losing fat. This is your target zone for burning carbs. This is what will happen if you lift weights on the same day that you walk three miles. On and on and on!! It's no wonder that most Americans don't get much "exercise" at all.
But here's what is working for me--I never, ever say "exercise." (or diet for that matter) I say MOVE. Turns out, I like to move. It's fun. It clears my head. I've discovered that if I want to have energy (I have fibromyalgia) I have to make energy and I make it when I use it. So I move. On the days that I don't move, my body starts to *kitten* at me because it really wants to go for a walk or play in the water, but sometimes I don't listen to it and stay inside in my recliner watching reruns of Law and Order SVU. And after a couple of days of this, my hips begin to scream so I get up and start moving again.
So I'm uber motivated to keep moving now because I was in so much pain then. A lot of pain. Losing weight has stopped so much of my pain. I was fat-sick and my body was miserable. When I started losing weight I began to stretch every morning. (and yes you can find all sorts of info about how you shouldn't stretch in the morning!) I stretched my hips because when I did they stopped hurting. And my neck. And my shoulders. I stretched and ate and recorded my food every single day every single bite. After a while, I began to "get" out and go shopping because it kept me moving. And a long while after that, I got a Polar Loop and started playing in the pool and walking more. I move a lot now.
But as I said before, sometimes I just don't want to move so I don't. But I mostly move now whereas I mostly used to NEVER move.
So don't beat yourself up. If you're anything like me it won't do any good anyway. If you feel better when you move, your brain and your body may eventually make that connection and moving will become more natural for you. In any case, good luck with your journey.
How true is your post!!! I scan the boards and internet looking for validation that I am following the best possible weight loss/exercise plan. I think I will just keep "moving".
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