Im trying to lose weight what can i do besides the walks i take in the morning?

kevinbarragan983

On a good week i get 10000 steps everyday but sometimes i dont go out at all and only walk >1000 steps a week. I dont like doing cardio alone and have a friend with me when i do go walk. Im currently at 211Lb and wanna get to 175Lb before September what can i do?

tomcustombuilder

it will mostly depend on your diet. You need to be taking in a calorie amount that puts you consistently in a weekly calorie deficit. Losing that much weight in that timeframe is going to be difficult and a bit unrealistic.

Take your time and lose in a healthy way which means losing around 1-2 lbs a week. It will get harder as you get lighter and it may take a few weeks before the weight starts coming off.

spiriteagle99

Weight loss happens in the kitchen, not the gym. It takes a significant amount of time and effort to burn a lot of calories with exercise, which is why you need to focus on what you are eating. Exercise is essential for health and fitness, but doesn't guarantee weight loss.

csplatt

https://community.myfitnesspal.com/en/discussion/comment/48643367#Comment_48643367

this! and don’t just focus on WHAT you are eating, focus on how many grams / ounces (therefore calories) you’re eating of each thing as well. this app helps with that!

HappySoul3

And drink lots of water!

HappySoul3

Try some online HITT workouts (20 min) that are going to get your heart rate up and burn calories. These are short and you do them with the online personality (not sure if I can recommend him here - Joe wicks, the body coach)

BlueLaurie92

Keep an eye on your macros as you're logging too. Whatever you've set for your intake percentages (mine is 40% carb, 30% fat, 30% protein) try to make sure you're getting as close to those as possible. If your daily macros are 60% carb, 10% fat, 30% protein (for example) after a meal, you can treat yourself to something a little more fatty later on.

I used to stop at DQ and get a burger and fries on my walk home from the gym once a week and it helped me.

PAV8888

You need to confront two problems that are separate and which I confronted (from probably an even more extreme position) myself staring in early 2014 (no typo). I'm talking the weight and being sedentary aspects and not their root causes.

First let's clarify that I hope you mean 1,000 steps a day for a week and not 1,000 steps as a weekly total, because even the fitst is extremely low. How do I know?

My first goal in January of 2014 was to be more active and have no day for a month with less than 5,000 steps. Because some of my days were below 1,000 steps a day. Being that sedentary (1,000 steps) is independently a health concern.

Get up from the computer and pace or confront or change the work life balance or health issues that are contributing to this. I am assuming they can be changed because you do have the 10K step days.

Can you work on your weight independently of other health concerns? Of course you can. But you will increase your chances of success by addressing or mitigating root causes when ever you can.

The weight is then a matter of the caloric balance you keep, and since most of us can not consistently out exercise our food intake (and that includes pro athletes)... it boils down to keeping your caloric intake in check.

The clue is not just quantity or quality of food. The clue is caloric intake.

To achieve the caloric intake you want to achieve, you WILL be helped by finding a balance in your quantity and quality and type of food intake.

So all that "stuff" can help, including an examination of what types of food keep you more satiated for less total calories and which ones you can more easily overeat or avoid overeating.

But that's the mechanisms not the goal. The goal is tilting energy balance consistently and for enough time to lose weight while learning enough about yourself during this process and assessing enough impediments so that you can then keep at this weight.

Unfortunately the reasons behind why you are so active one week and not so active the next are likely to be currently major contributing factors to your weight **and if not mitigated to a sufficient degree* will likely continue to make life more difficult for you.

I am not trying to be mean.

But I would do a disservice, for example, to someone who drinks a couple of six packs a day by not mentioning that they are unlikely to successfully lose and maintain weight while continuing to drink a couple of six packs a day.

Same thought process here!

Take care of yourself and yes, logging food and counting intake consistently is a tool (mechanism) that works to help one control their caloric balance and which I've personally benefitted from and continue to benefit from to this day. But your bigger payday will be in mitigation of whatever is driving the issue for you

kevinbarragan983

I was 216 on mothers day and exactly 2 weeks later i was 211 since then i havent checked im starting to go to planet fitness later this week

JeanaLarson2946

Like all the others have said, it's more about calorie count and making sure you hit your goal there. BUT, something little I do when I'm inside. Is I do some squats, wall push-ups (with my bad shoulder I can't do regular ones), leg lifts, etc. It's not much, but can help motivate you a little. Start small. I started with just doing 10 squats each morning when I got up. Then I slowly added to it. It's about building habits. If it's a small attainable goal you will get to feel successful and that makes you want to keep going.

JeanaLarson2946

age_is_just_a_number

track your food

Eat fewer calories than you burn.

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LiveOnceBeHappy

https://community.myfitnesspal.com/en/discussion/comment/48644664#Comment_48644664

Macros will not make for weight loss. Calories are all that matter for weight loss. Of course, eating protein rather than carbs, for instance, will make you feel fuller longer. For someone starting out their journey, throwing macros at them too is too much. Just focus on calories.

saralp2516

Get fit with rick on YouTube! It's like walking with a friend. Really up beat and fun simple "walking" in place with some different side shuffle steps and energetic music. He has all different step goals and timed videos. I started with 20 minutes a day and worked up to other weight/cardio YouTube videos.

springlering62

that’s a hella goal for 90 days, give or take. 36 pounds, or 17% of your starting weight.

How are you going to talk to yourself if you can’t get there? Are you going to criticize, hate, mentally bludgeon yourself.

Goals are great- was necessary for me- ,but goals need to be safely and reasonably attainable.

To your question, though, a podcast in your ear is like walking with a friend. There’s so many good ones.