Walking

2

Replies

  • lemurcat2
    lemurcat2 Posts: 7,885 Member
    kelliclark805 wrote: »
    I have seen my primary & a physical therapist who said to go walking, use the elliptical & too start changing my eating habits. If walking wasn’t going to help lose weight, why was I told that with changing my eating & adding exercise would? Like I mentioned I cut down on sweets as to not binge later on them. I’m not the best eater, never have been. I don’t know what is meant by what level I’m eating at?? I have changed my goals in MFP and now my intake is 1740.
    I appreciate all the advice.
    Thank you.

    Walking is good for health and for someone just starting out it and the elliptical are exercises one can add that won't put stress on the joints, etc.

    The first thing I did when I decided to lose in 2014 was decide I would walk a lot more (I already walked a lot, because I am in a big city and so walk in connection with my commute and for errands, but I decided I'd watch steps and walk whenever possible). I also did some treadmill walking and elliptical at first, as well as stationary biking, because it was a very cold and snowy Jan. I love running but hate treadmill running, so I only really got back into running that March.

    But that was for health and because it did increase my TDEE some (only a mile of walking likely won't add that many cals, unfortunately). The MAIN thing I did to lose weight was calculate a calorie goal based on my size and goals and then carefully stick to it. 2040 would not have been low enough for weight loss for me until I got much more active (I lost most of my weight eating around 1400 net). Changing your goal to 1740, since you are losing slowly at 2070, and then keeping up or increasing the activity seems like a good start.

    Usually "changing your eating habits" is an indirect way of saying "eat fewer cals," especially because some medical or dietitian types are skeptical about people's ability to track cals. But tracking cals worked for me.
  • shunggie
    shunggie Posts: 1,036 Member
    I'm losing approx .63 pounds a week, my calorie goal is 1640. I walk for 4 or 5 days a week, anywhere from 2 to 5 miles per walk. I do go to the gym and do weights for an hour once a week. It's worked well for me. I'm 50 years old and 5'1" inches tall. I usually "eat back" about half my exercise calories.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    kelliclark805 wrote: »
    My goal is to lose 30-35lbs by May next year for a vacation trip. I have started with food, reduced my sweet intake since that is the hardest for me to do. My current calorie intake on here is 2010. I walked anywhere from 1-1.50 miles. I have arthritis in both knees, there are days I can increase my speed & others I have to back off. My husband cooks for me and know all the portion sizes. I don’t go for seconds.

    This would indicate that at your current calorie level, you are in a very slight deficit. Walking won't magically make you lose weight...no exercise will. It comes down to calories and the size of your calorie deficit. If exercise defaulted to weight loss, everyone who exercises regularly for their health and fitness would ultimately wither away and die.
  • jennarandhayes
    jennarandhayes Posts: 456 Member
    Exercise is good for your body and is an aide in weight loss, but not a necessity. In order to lose weight it’s all about calorie intake, which means you need to weigh and measure everything you put in to your body. If your husband cooks only carrots, but prepares them in generous amounts of oil, you have to count the oil. If you eat a healthy salad, but drench it in calorie heavy salad dressing, you have to count every drop of dressing. Maybe you should be involved in the food prep, so that you know every bit of what you’re eating, and then lower your daily calorie goal if it’s not working. I have to imagine it’s hidden calories that is keeping you from loosing weight more quickly.

    You can eat nothing but donuts all day while exercising moderately and still gain weight.

    You can eat nothing but spinach all day while never exercising and lose weight. Calories are key.
  • kelliclark805
    kelliclark805 Posts: 15 Member
    I log everything to the best of my ability & I count all hidden calories. I google things also if I can’t find any info. I have not gotten a scale as of yet. I understand you can eat & still gain , regardless of what it is.
  • WinoGelato
    WinoGelato Posts: 13,454 Member
    kelliclark805 wrote: »
    I log everything to the best of my ability & I count all hidden calories. I google things also if I can’t find any info. I have not gotten a scale as of yet. I understand you can eat & still gain , regardless of what it is.

    What are “hidden calories”?
  • Muscleflex79
    Muscleflex79 Posts: 1,917 Member
    WinoGelato wrote: »
    kelliclark805 wrote: »
    I log everything to the best of my ability & I count all hidden calories. I google things also if I can’t find any info. I have not gotten a scale as of yet. I understand you can eat & still gain , regardless of what it is.

    What are “hidden calories”?

    was wondering this too...if they are "hidden," would they be....hidden?
  • BarbaraHelen2013
    BarbaraHelen2013 Posts: 1,940 Member
    I’d think what is meant here is fats and oils used in cooking, dressings etc?
  • kelliclark805
    kelliclark805 Posts: 15 Member
    edited August 2019
    Hidden calories in sauces, dressings, oils.
  • earlnabby
    earlnabby Posts: 8,171 Member
    kelliclark805 wrote: »
    Hidden calories in sauces, dressings, oils.

    Those calories are not hidden, the calorie count is right on the label.
  • Hannahwalksfar
    Hannahwalksfar Posts: 572 Member
    It’s hidden if someone else prepares it which is why you need to be in charge of st least there for the prep
  • WinoGelato
    WinoGelato Posts: 13,454 Member
    Hannahwalksfar wrote: »
    It’s hidden if someone else prepares it which is why you need to be in charge of st least there for the prep

    Calling ingredients that you aren’t sure the quantity when someone else prepares food for you “hidden calories” sounds so sinister and nefarious.

    It’s just food. Be as accurate as possible when something is in your control and when food prep is not in your control use reasonable estimates. This goes for meals at someone’s house, eating in restaurants, etc . Exacting details aren’t required 100% of the time but accurate logging when possible helps give confidence that the times when there is less certainty aren’t going to derail everything.
  • Hannahwalksfar
    Hannahwalksfar Posts: 572 Member
    But some things you just can’t see and if you don’t know they’re there then they’re hidden. Which is why it’s important to be aware of what’s in your good where possible
  • Hannahwalksfar
    Hannahwalksfar Posts: 572 Member
    WinoGelato wrote: »
    Hannahwalksfar wrote: »
    But some things you just can’t see and if you don’t know they’re there then they’re hidden. Which is why it’s important to be aware of what’s in your good where possible

    It’s probably semantics but i would just call that “unknown” or “uncertain” as “hidden” makes it sound like someone is deliberately trying to sneak something in.

    So you don’t eat in restaurants? Don’t eat a meal at a dinner party or office potluck?

    In instances where there’s more uncertainty most people just make an educated guess from the database and choose a reasonable estimate based on experience in logging.
    There’s a difference between eating out and eating a meal every day that someone else prepares. Hidden or whatever you call it just mean you can’t see it and don’t know it’s there. Either way you can’t log it if you don’t know and it could well add up every day
  • wenrob
    wenrob Posts: 125 Member
    edited August 2019
    OP if your spouse is preparing your meals have them save the labels and leave the ingredients out for you so that you can get as close as you can. My husband does this for me and eventually started using the food scale on his own to weigh the protein out for me. It’s not perfect but it’s better than nothing and it also helps you take the responsibility of figuring out what you’re actually taking in.
  • BarbaraHelen2013
    BarbaraHelen2013 Posts: 1,940 Member
    WinoGelato wrote: »
    Hannahwalksfar wrote: »
    But some things you just can’t see and if you don’t know they’re there then they’re hidden. Which is why it’s important to be aware of what’s in your good where possible

    It’s probably semantics but i would just call that “unknown” or “uncertain” as “hidden” makes it sound like someone is deliberately trying to sneak something in.

    It definitely is just semantics! I’ve seen and heard the term ‘hidden calories’ used many many times from many many sources over many many years. It’s the butter or milk/cream in your mashed potatoes, the egg holding the breadcrumbs on your fish, the breadcrumbs and egg used in your burger patty to stop it falling apart...the oil in your sauté pan, in your salad dressing etc etc. Anything that isn’t immediately obvious if you’re not logging in real time as you cook. I’ve never heard them referred to as ‘unknown’ or ‘uncertain’ though, because they’re neither of those. If you know they’re there they are definitely countable.
  • lemurcat2
    lemurcat2 Posts: 7,885 Member
    edited August 2019
    Hannahwalksfar wrote: »
    WinoGelato wrote: »
    Hannahwalksfar wrote: »
    But some things you just can’t see and if you don’t know they’re there then they’re hidden. Which is why it’s important to be aware of what’s in your good where possible

    It’s probably semantics but i would just call that “unknown” or “uncertain” as “hidden” makes it sound like someone is deliberately trying to sneak something in.

    So you don’t eat in restaurants? Don’t eat a meal at a dinner party or office potluck?

    In instances where there’s more uncertainty most people just make an educated guess from the database and choose a reasonable estimate based on experience in logging.
    There’s a difference between eating out and eating a meal every day that someone else prepares. Hidden or whatever you call it just mean you can’t see it and don’t know it’s there. Either way you can’t log it if you don’t know and it could well add up every day

    If you had a close enough relationship with someone else (like a spouse) that they were preparing all meals, couldn't you just ask what was in it? I usually cook but if I'm cooking for others and they asked, I'd say what I used and general amounts. It might not be perfect if I weren't counting or in the habit -- a pour of olive oil, maybe a tbsp -- but it wouldn't be hidden.

    When I was logging and went to a restaurant I'd usually add a significantly larger amount of butter (or oil, depending on the type of restaurant) than I'd use at home, even if I couldn't tell it was there, because I just assume it is.

    I do think it's very common for people, before they start logging carefully, to assume calories are way lower than they are since they don't think of additions like these, although they are among the highest cal, but if one is logging carefully they won't be hidden at all.

    Anyway, not criticizing the usage so much as wondering about it. Maybe it's a UK thing? I've literally never heard anyone call these kinds of cals "hidden" and most know (even if they don't quantify and underestimate) that high fat sauces and butter and added oils are among the most caloric additions to meals.
  • J72FIT
    J72FIT Posts: 6,002 Member
    BarbaraHelen2013 wrote: »
    At 5’4” something over 2000 cals per day sounds like maintenance level.

    This is what I was thinking too. Drop it by 250 calories. If that does not budge the scales drop by 250 cals again for a 500 total deficit. I would not go lower than that though. I would also add some strength training as well. At least 1 day per week preferably 2 depending on how your body feels...
  • weatherking2019
    weatherking2019 Posts: 943 Member
    @kelliclark805 I would lower your intake. Eat less calories. Walking is good but maybe swimming or aqua exercise is better if arthritis is a problem.

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