Walking only for exercise/weight loss?
empressjasmin
Posts: 170 Member
I know that it really is just calories in vs. calories out for weight loss, but wondering can you lose weight with walking alone and if anyone has done it? Will work up to jogging but I enjoy walking. I usually walk at a medium pace and tend to be winded (I think it matters how fast you walk?). Thanks!
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Replies
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Walking was and is my main form of exercise.
I lost 70+ pounds logging food and exercise. It continues to work for me after eleven years. So, yes!6 -
You will only lose weight walking alone if your calorie intake is less than you eat. With that being said, I lost 60 pounds before coming to MFP doing nothing but walking for exercise and eating in a deficit. If walking is something you like and it keeps you active, do it! Just keep logging your food and don't overestimate your calorie burns from walking.7
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yes.
the first two times i lost 100lbs i lost at least 60+ walking only. running started only at the very end.
and in march i started my journey to loose 30-35lbs i had put back on. While I ran at first, about two months ago with about 10lbs to go i was injured and have not run since. But i still lost 9lbs without running, no gym and nothing other than walking (slowly due to the injury!) so even those last difficult 10lbs came off with no extra exercise.2 -
Absolutely you can just walk.2
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If you're consuming less calories than you expend, you'll lose weight by walking. If you're consuming more calories than you expend, you won't lose weight by walking. It's as simple as that.
Walking is a low intensity, low impact modality which will increase your calorie expenditure compared to being sedentary. That can be helpful for weight loss, but it still all comes down to CICO.7 -
It's my main form of exercise. That and strength training. (On days when the weather is miserable or in the winter when it gets dark early and I don't have time, there's a glider in my basement). I've dropped over 105 lbs in 2 years. As others have said, it's all about the deficit, whether it comes from exercise, food intake, or a combo.2
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Walking on empty stomach in the morning did wonders for me.3
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I've lost 39lbs with walking & 1200 calories a day! It's true you do get out of breath to start with but it gets better. I was knackered at the start of it all & had to rest a few times going uphill......now I make it to the top easily & a bit quicker. If you've got a doggy it will do you both good! GOOD LUCK!!3
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empressjasmin wrote: »I know that it really is just calories in vs. calories out for weight loss, but wondering can you lose weight with walking alone and if anyone has done it? Will work up to jogging but I enjoy walking. I usually walk at a medium pace and tend to be winded (I think it matters how fast you walk?). Thanks!
It matters for fitness improvements how fast you walk but distance and weight are the big factors for calorie burns, in the "normal walking speed" range your pace doesn't make much difference.
Bodyweight in lbs X distance in miles X 0.3 will give you a reasonable net calorie estimate.
You want to avoid estimates that give you gross calorie burn estimates for low rate of calorie burn but long duration exercise.
Walking is great, wish people in general would walk more and drive less!
Best of luck.7 -
Thank you everyone. I really appreciate all your comments and suggestions!0
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Yes you can just walk. I love walking/hiking0
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empressjasmin wrote: »I know that it really is just calories in vs. calories out for weight loss, but wondering can you lose weight with walking alone and if anyone has done it? Will work up to jogging but I enjoy walking. I usually walk at a medium pace and tend to be winded (I think it matters how fast you walk?). Thanks!
There are only two reasons to run: you enjoy it, or you're being chased. A lot of people think running is necessary for weight loss but it's not. It's a high impact activity that takes building up to and requires recovery from, those are not the ingredients for magical weight loss. Run if you want to, but please don't feel obligated.7 -
I started out walking and eating at a calorie deficit. When I hit my weight goal I was looking for some fitness goals and I decided to do C25K. Now I run 4 days a week, but I wouldn't do it if I didn't love it. It is certainly possible to lose weight without running, and walking can be really good exercise. I have lost more weight since I started running, so it can help with weight loss, but it is not necessary for you to "work up to jogging" unless you just want to. If you enjoy walking then stick with it. The best exercise is the one you will do consistently.2
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Walking on empty stomach in the morning did wonders for me.
Walking in the afternoon with a full stomach would accomplish the same thing. Fasted workouts neither promote nor hinder weight / fat loss.
OP walking is a great form of exercise, you can do it 7 days a week, 365 days a year. Pace under 5mph (race walking) makes little difference in terms of calories expended but walking at a faster pace raises your heart-rate more which is good.6 -
Walking is the only exercise I do and I'm down 20lb. As long as you're in a deficit, youre good.4
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OP - it seems like you already get that CICO is the important thing for weight loss, so yes I'd say walking would help you with that.
If you like walking and it helps you maintain a calorie deficit, then it's a win/win.
Good luck!1 -
empressjasmin wrote: »I know that it really is just calories in vs. calories out for weight loss, but wondering can you lose weight with walking alone and if anyone has done it? Will work up to jogging but I enjoy walking. I usually walk at a medium pace and tend to be winded (I think it matters how fast you walk?). Thanks!
It matters for fitness improvements how fast you walk but distance and weight are the big factors for calorie burns, in the "normal walking speed" range your pace doesn't make much difference.
Bodyweight in lbs X distance in miles X 0.3 will give you a reasonable net calorie estimate.
You want to avoid estimates that give you gross calorie burn estimates for low rate of calorie burn but long duration exercise.
Walking is great, wish people in general would walk more and drive less!
Best of luck.
I totally agree. One of the greatest benefits I feel like I get from our retirement in Oaxaca, Mexico is that we don't have a car. We walk almost everywhere. Sometimes as much as 8 or 9 miles per day. (for longer trips we take a taxi or bus). It has made losing the last 12 to 15 lbs very easy and now I'm in maintenance and eating well without gaining.8 -
I keep seeing this formula being tossed around in the community here. What does the 0.3 represent? Nothing in that formula takes into account age, speed of the walk, grade of the ground...etc.Bodyweight in lbs X distance in miles X 0.3 will give you a reasonable net calorie estimate.
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I keep seeing this formula being tossed around in the community here. What does the 0.3 represent? Nothing in that formula takes into account age, speed of the walk, grade of the ground...etc.Bodyweight in lbs X distance in miles X 0.3 will give you a reasonable net calorie estimate.
@Damian45
0.3 is the general efficiency ratio of walking at a "normal" pace on relatively level ground.
Running is roughly twice as inefficient a movement (0.63) as the energy used to propel yourself upwards when running is wasted.
Energy used for movement is primarily down to mass (weight) moved (distance) multiplied by efficiency of the movement.
Age isn't relevant. speed isn't a big variable until you get into the realms of race walking, grade of ground is relevant but (generally) tends to even out unless you start at the bottom of a hill and stop at the top.
Same goes for cycling - there's a very common range of efficiency (20 - 25%) for converting energy into power that is applicable to the majority of cyclists.7 -
I keep seeing this formula being tossed around in the community here. What does the 0.3 represent? Nothing in that formula takes into account age, speed of the walk, grade of the ground...etc.Bodyweight in lbs X distance in miles X 0.3 will give you a reasonable net calorie estimate.
@Damian45
0.3 is the general efficiency ratio of walking at a "normal" pace on relatively level ground.
Running is roughly twice as inefficient a movement (0.63) as the energy used to propel yourself upwards when running is wasted.
Energy used for movement is primarily down to mass (weight) moved (distance) multiplied by efficiency of the movement.
Age isn't relevant. speed isn't a big variable until you get into the realms of race walking, grade of ground is relevant but (generally) tends to even out unless you start at the bottom of a hill and stop at the top.
Same goes for cycling - there's a very common range of efficiency (20 - 25%) for converting energy into power that is applicable to the majority of cyclists.
Thank you for the explanation. I'm getting frustrated with the variation of results my gadgets are giving me.1 -
This will sound silly, but I have remembered how much I enjoy walking. And I have speeded up and am walking a longer distance than when I started and faster. I enjoy it and daily am out there walking and is my main form of exercise. Up to a brisk pace now and up to 2 to 2.5 miles with a goal to be at 3.5 miles daily by end of year.3
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Walking is also a weight bearing exercise which helps reduce the risk of osteoporosis. There is so much good about it: burns calories, clears the brain, gets the circulation going, cheap and easy to do (nothing special needed except good shoes), good for the bones, and stimulates endorphins.6
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Absolutely...! When I first started with MFP, I lost 65 pounds with walking as my only form of exercise, so it's very possible and a great way to start. However, there are a couple of small caveats to consider (this was my experience, but I think it will hold true fairly universally).
1) As you lose weight, you obviously will become lighter, and you will therefore need to add more walking to lose each subsequent pound. As I neared my goal weight, I was literally averaging 10+ miles per day - it was like having a part time job. Consideration: as you lose weight, you may think about adding additional cardio exercises to burn calories at a faster rate.
2) I would describe the final result of reaching my goal weight to be a little anti-climatic... I was in the dreaded 'skinny fat' realm. Consideration: you may want to think about adding in some form of resistance training to better retain muscle mass, so that when you get to your goal, you're more pleased with the overall results.6 -
I lost the majority of my weight with only walking for exercise. Walking even became my holiday. At the halfway loss point I introduced some minor resistance training. Not until I got to those pesky last 5Kg that I joined a gym and later started running. I still do it a lot. I lie doing it as it also distresses and relaxes.
Walking is a great way to get started and start moving.2 -
Thank you, everyone! Just wanted to make sure. I know some exercise is better than none, but wanted to get opinions!1
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