Walking for weightloss... Does it really work?

Eating at a calorie deficit works.

When I started, I couldn't get myself to exercise at all, but I decided I was no longer going to use that as an excuse to overeat and continue to be obese. I began tracking my calories - not perfectly, but way better than I had been. It gave me the willpower to ignore the donuts in the break room.

When I began regular exercise, walking was ALL I did. Don't care for cycling, running hurt my knees, don't have time for the gym, don't have room in my house for an eliptical, don't have access to a pool, etc. That left walking, which I now do twice a week (4.5-5.5 miles each time). I'm going to start a running program soon, b/c I just want to get my miles over with rather than taking 1-1.5hrs.

Point being, walking "works" as far as burning calories go, but nothing matters if you aren't eating at a deficit.

YES..... it does work.... been on a "walking regiman" since July 1, 2013.... I walk a minimum of 10,000 steps a day -- the equivelant of around 5 miles. I use a fitbit, which syncs with MFP. A device such as a fitbit isn't necessary, but it makes daily walking goals much easier for me. I "compete" with friends (and now friends of friends :happy: ) but ultimately, I use it to compete with myself--trying to up my steps -- a few more today than yesterday; a few more tomorrow than today

As for my diet.... most of my meals are steamed vegies w/chicken or tilapia. I do supplement occasionaly with protein shakes and treat myself to an occasional 6" Vegie Sub from Subway (no cheese, no meat -- 230 calories) I do use frozen meals (healthy choice, lean cuisine, weight watchers etc) for lunch during the week -- much easier with my work schedule. I have slowly started adding back some of the "trigger" foods that i would -- in the past -- binge on. Chocolate was one of my danger foods, but found a GREAT single package (110 cal) of dark chocolate pieces or chocolate covered caramels... seldom eat the entire package. Usually 1 or 2 pieces is enough. My other danger food is pretzels -- still working my way through this one, but will physically count out one serving at a time... if I CHOOSE to have more, I count them out and add them to my food list. Peanut butter is the only one I have not yet felt comfortable enough to add back, since I tend to want to eat the whole jar with a spoon.

Anyway... back to the question.... does it really work? Again a big Y-E-S. I don't weigh myself because of my obsession with wanting to weigh numerous times a day and then getting upset when I am not seeing the numbers I want to see.... so... I can tell you this: I started out on July 1, 2013 wearing a very tight size 18/20.... today, I am wearing a size 6 jeans and a size Small top. I have NEVER been smaller than a size 12 (and then it was a tight size 12)...I attribute all this to walking. I know that if -- on the VERY RARE OCCASION that I eat more than normal -- I can jump on my treadmill for a bit and burn off the extra calories... it works!

Hello let me give you some expert advice Walking will help you lose weight but it needs to be at a brisk pace

I would advise doing 30 minutes incline on the treadmill

then increase to 45 then 60 minutes

Vince Delmonte Weight loss expert

Walking is just a form of exercise that burns more calories.

So if you burn more calories you lose weight.

So

It works.

Heck yeah, it works. Especially if there are some hills in your neighborhood.

Diet is the primary way to lose weight as you can never hardly out-exercise what you eat. Calculate how long it takes doing different exercises to burn off calories from one serving of your favorite foods as an example if interested. Exercise (in any form) assists (not dictates) in the weight-loss due to extra calories burned, so anything is better than nothing to assist. Is running better than walking in burning calories (taking into account same amount of time, life variables, etc...)...of course, but if walking is what you like, or only can do, or whatever the situation...then again, anything is better than nothing.

Clean eating varies by context from person to person. Should your diet consist mainly of whole foods...absolutely as they are typically less calorie dense for greater quantity and offer better nutrition micronutrient-wise (vitamins). Does that mean you cannot have what some people term "dirty foods"?... absolutely not. From an adherence standpoint, most people fail in their diet due to not "indulging" in their favorite foods now and again which typically lead to binging and other psychological issues when it comes to food and their diet. For example, I love pizza and as long as it fits into my caloric goals, I will eat pizza every so often. Is it "clean"?...as long as it didn't fall on the floor, then yes, to me, it's clean :laugh:

If you burn more calories than you eat, you'll lose weight. If walking helps you burn those calories, then yes, it will work. Personally, I think walking is brilliant because you can do it anywhere and don't need any special equipment!

Let's see ... I'm 71 lbs down ... walking is my main form of exercise ... so I'd have to say "yes, it really does work".
(Combined with a sensible eating plan, of course)

As others has said, losing weight is about eating at a calorie deficit. Exercise is not required. However, exercise burns calories, so you can eat more and still lose weight. Exercise also helps to make you fitter.

Walking is a wonderful form of exercise. When I started I walked and rode my stationary bike. I have since expanded my exercise regime, but I still walk a lot.

In addition to walking, try to find some sort of strength training that you like to do. By doing strength training while you are losing weight you will help to preserve muscle. You don't need a gym membership or lot of equipment at home. There is a lot that can be done with body weight exercises.

At the moment, all I do is walk. A calorie deficiency along with walking has contributed to my weight loss.

It defo works but you need to eat healthy/balanced too

Then why does slower walking (leisurely) burn more calories? This really confused me until I started doing some research about the difference between fast walking vs. slower. What are your thoughts?

If you walk you can eat more and still lose weight. If you log your food and exercise this site will tell you how much more you can eat while still maintaining a calorie deficit Good luck!

Get a fitbit and get walking! I am losing and enjoying it. Eating at a deficit and walking extra to earn back some cals for a glass of wine is a big motivator. (You don't really need a fitbit but I love mine!

That is exactly what I do and my fitbit motivates me

Hello let me give you some expert advice Walking will help you lose weight but it needs to be at a brisk pace

I would advise doing 30 minutes incline on the treadmill

then increase to 45 then 60 minutes

Vince Delmonte Weight loss expert

No

You can just eat at maintenance.
Every step you walk slow or fast burns calories, measure with a HRM.
Voila!
Deficit.
Weight loss, slow, but steady. No injuries, or stress on body. Perfect - but slow

I cut at a third of a pound a week and that suits me fine because I'm in this for life.