Walking
Replies
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Well this thread hits home! Hello OP who seems to be starting at a similar level to where I started... albeit while facing much different challenges!
First of all congratulations on starting to walk and on pushing yourself within reason to find more ways to become more active.
I had to chuckle when you said 5 lbs in 4 months. Because when I started walking to improve my health back in
January 2014, my starting goal was not having a single day with less than 3000 steps during a month. It took me several months to get there. And by April I was finally hitting 5,000 steps a day and had managed to shed somewhere around 10lbs and go from ABOVE the top of my then scale to the very top, which was 280.
But the real progress towards losing weight: started in May when I started controlling my food intake.
Oh don't get me wrong. I was a total idiot and made every single mistake one can possibly make! With healthy breakfast choices such as blueberry muffins and Subway foot-long meatball sandwiches with BAKED chips and water so as to avoid the diet pop monsters, it is a small miracle I lost 40lbs over 6 months before discovering MFP <-- And yes, I do realize now how ignorant I was back then. I didn't even understand back then that CALORIES were what was driving my weight gain, or loss and that healthy is a relative term that needs context.
So I urge you to continue to find ways to increase your daily activity and exercise levels.
In terms of weight loss, there is noting wrong with your weight loss to-date! But if you want to achive faster results, all you have to do is reduce your intake by an additional 2-300 Cal a day as compared to today while keeping your activity level constant.
I echo others when they say that currently you only have an approximate idea as to how much you're eating.
While personally I found it liberating to actually know, to the gram, what I had eaten since it allowed me to maximize my food intake while still meeting my goals--you don't actually need accuracy!
You only need consistency in logging in order to be able to make meaningful adjustments and meet your goals!
Let me add that with weight loss walking became much more enjoyable... and easier. I went from several days a month with less than 1000 steps during a whole day... to now having a goal of over 15,000 steps a day which I generally substantially exceed.
Each forum has a "Most helpful posts" thread. Have a go at them, especially the first few posts in each of the threads.17 -
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.
You were told to start walking because walking is great exercise that almost everyone can do and it requires minimal equipment. It also helps with weight loss, however 90% of weight loss takes place in the kitchen. You need to start weighing all solids and semi solids and measure all liquids and log everything you eat (even the schnibbles and bits, aka tastes). It sounds like your new calorie goal is reasonable for your height/weight, activity level, and weekly loss goal. Start with that and tweak the numbers if you need to.
You mentioned you have a gym available. Does it have a pool? Water aerobics, water walking, and swimming are all good exercises that are much easier on the joints.11 -
kelliclark805 wrote: »Hi. I’ve been walking almost 4x a week for over 4 months as consistent as I can. I hear all these stories how people walk off weight. In 4 months I have lost only 5lbs!!!! I’m angry, frustrated, pissed off & motivation all in one. I don’t understand how this works for other but not me. I ready to just say 🤬 & quit, however that won’t help anything. Please somebody give me some advice or guidance. I know there is no quick fix though I thought I would have lost more. I can’t seem to get anyone to help me. This is one reason I quit on here before.
Here's my take, for what it's worth. You're five pounds lighter than you were sometime in March. You're a bit stronger in your lower body and your knees have benefited from "vitamin M" [motion lotion for osteoarthritis]. If you are walking outside, you get bonus points for some vitamin D absorption and the lowering of stress hormones that occurs when spending time outside. By all means, look at your daily food intake and make some adjustments there to accomplish a deficit to promote weight loss. Add additional exercise if your body can tolerate it and you want to.8 -
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.4 -
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.1
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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.4 -
Thank you everyone!! I’m going to look over my food intake, take some suggestions & try harder. I appreciate you all taking time to post some great advice.10
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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.1 -
OP you’ve made a couple of inclinations toward taking some of the advice but have you committed to logging everything you eat, as accurately as possible, ideally using a food scale?
That’s likely the single most impactful change you can make toward achieving your goals.6 -
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.3
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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”?4 -
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?0 -
I’d think what is meant here is fats and oils used in cooking, dressings etc?1
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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.
A food scale is probably the best weight loss investment you can possibly make.
I am so glad I got a food scale. I used to stress about how tightly to pack measuring cups, and now, not only is that no longer an issue, but I don't have to wash them either!
It was a sad, sad day when I stopped deluding myself about the size of 2 tablespoons of peanut butter when I started weighing it in grams instead.6 -
Hidden calories in sauces, dressings, oils.3
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kelliclark805 wrote: »Hidden calories in sauces, dressings, oils.
That’s the thing about meticulously logging. Nothing is hidden, nothing is secret. You can use the recipe combined with a food scale for optimal accuracy. By doing so, it really helps avoid these “why am I not losing” moments.6 -
kelliclark805 wrote: »Hidden calories in sauces, dressings, oils.
Those calories are not hidden, the calorie count is right on the label.2 -
It’s hidden if someone else prepares it which is why you need to be in charge of st least there for the prep3
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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.4 -
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 possible2
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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.7 -
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 dayWinoGelato 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.
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Hannahwalksfar wrote: »
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 dayWinoGelato 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.
But you can log a reasonable estimate. Search the database for a restaurant entry that seems similar (chicken piccata). Choose an entry that looks to be about the right serving size. Log the components you do know (steamed broccoli. Spaghetti noodles) with an estimate on the portion size.
It doesn’t matter that you don’t know exactly how much flour, butter, lemon juice etc went into the piccata recipe. Those ingredients aren’t hidden and not knowing the exact measurements of each doesn’t preclude you from logging an estimate of what you did eat in order to assess impact on the daily or weekly intake.
I agree If it’s possible to be accurate and log individual components with a food scale that’s great. But there are a lot of people who think If they can’t ensure 100% accuracy then it’s not worth logging at all and I think that all or nothing mindset can be detrimental to long term success.6 -
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.4
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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.1 -
Hannahwalksfar wrote: »
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 dayWinoGelato 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.
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.1 -
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...3 -
@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.3
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She already said she's lowering by 300 cal, to 1740. That will probably fix the issue.5
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I lowered my calories as I changed my goal weight. I will try to drop 250 & see how things go. I just started lifting free weights as my upper body is weak. I have a friend who is helping me along the way of lower strengthening. I am staying positive & not focusing on the scale right now.10
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