Walking For Weight Loss | The Benefits & How To Make Walking Effective
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- เผยแพร่เมื่อ 26 ก.ย. 2024
- #IvanaChapman #walking #walkingforweightloss
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WALKING FOR WEIGHT LOSS (THE BENEFITS AND HOW TO MAKE IT MOST EFFECTIVE) // If you're trying to lose weight, I'll explain how to add walking to your weight loss plan.
Is walking good for weight loss? While the calorie burn is not necessarily that high, if you combine it with caloric restriction then it can be a great addition to your active lifestyle.
You'll learn how to walk for weight loss and how to make walking effective. Walking is an easy weight loss exercise that nearly everyone can do. I'll explain how to start walking for weight loss and walking for beginners.
This video explains how to use walking to lose weight and how to walk the weight off. And you'll find out how to make walking more effective. I've included tips for walking for weight loss, if burning fat is your goal. You'll learn how to walk the weight off.
References:
Moderate Walking Enhances the effects of an energy-restricted diet: pubmed.ncbi.nl....
CDC Facts about exercise: www.cdc.gov/nc....
Energy expenditure walking: pubmed.ncbi.nl...
Walking 10,000 steps a day: pubmed.ncbi.nl...
Where did 10,000 steps a day come from:
www.health.har...
Disclaimer: Ivana Chapman is not a doctor or a medical professional. Always consult a physician before starting any exercise or nutrition program. Using any of this information is strictly at your own risk. Ivana Chapman will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Walking for weight loss: • Walking For Weight Los...
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😊😊😊😊❤😊😊😊pp❤😊
I start walking June 2022 my weight was 145 and December my weight is 124. I walk at my mall 7 days a week. Over 10,000 steps and more steps at home , about 4 miles a day. I am so proud of myself .👏🏼🤗🌹✨
That’s great! 👏
I love seeing this..that’s my goal I’m walking 45 min a day thanks Teresa
How do you do 10k steps at a mall??
@@83dira my goal is also sat at 10k steps , that's about 7.5--8 km, i go in the forest or by the beach, sometimes i roam around the city. it doesn't matter where, just pick a circuit, a beginning point and an ending point. from home, all the way to "POINT B" and back home.
it's veery effective. i combined that with liiittle exercise at home and lost tons of weight
@@83dira if your working in a mall store it’s not hard to rack it up if it’s busy day .
“You can’t out-exercise a bad diet”. So good
I’m 50 and I was 193 pounds. Started walking 20,000 steps (daily average) for the last 4 months. Together with intermittent fasting and cutting out sugars from all my drinks, I’m now 150 pounds.
Impressive!!
Wow, congrats! 20,000 steps is a LOT. How did youmanagee it in a day? Was it broken up?
Wow..thats great
For walking at least 20,000 steps per day, the small amount of weight that you’ve lost over 4 months time, is really not impressive at all. You did okay though 👍
Yes, this post sounds exactly like me!! Well, just the first sentence that is!! I really dig your post Gilbert, this presents a do-able plan!
I was 187 September ‘23, started walking working up to 10k steps a day, and calorie reduction. Today, February 1 I’m 145. I love walking. I’m 67.
I used to be 400 pounds, recently, I started walking and resistance training. The issue was that in 2020, I was diagnosed with Osteomeylitis of L4 and L5 of my spine. I was immediately hospitalized and had a PICC line installed and was given 2 extemely powerful antibiotic injections a day and had to stay in a hospital bed. Before the antibiotics started working, the infection got so bad that I waa paralyzed from the waist down for a month. I had to lay in a hospital bed for 5 months, which in that time, all my muscles atrophied, so I had to learn how to walk again. After intense physio, I got walking and the antibiotics eventually got rid of the infection. I then started my weight loss, dieting and excersizing journey.
I started off barely being able to stand for more than 30 seconds and not able to walk more than 200 or 300 steps without having to sit and rest. Slowly I have worked my step count up. I just did my first day last week where I walked 21,000 steps in one day. I also have started resistance training, and I am able to do short sprint bursts with no issues now. I am not 246 pounds and still pushing on. My goal is to get below 200 with 15% or lower fat percentage.
I was on 2 blood pressure medications, which I just got off the last one a few weeks ago. My heart health has improved significantly. I resistance train 3 times a week for about an hour and 20 mins per session and I do power walking/sprinting every day after work for about 3 km.
My energy is through the roof, I am more confident in my body, next step is to find a girlfriend.
Basically what I want everyone to get from my story is that if you want to make a change like I have, you have to see it as a lifestyle change, forever. I will never not be active again. I am 42, male, and am in the best shape of my life, my mental health has improved exponentially.
So just remember that you can make a change, and you don't have to change everything all at once. Make small changes, and before you know it, you will look back and be amazed at the good you have done.
Walking has been a great tool that I have incorporated in my life and I hope that other people will read what I have wrote and get inspired to change their lives too!!!
Wow, you went thru it! Some tough medical issues. Glad you made it thru
That is an amazing story! I had health issues that left me homebound for over 3.5 years and while I wasn’t bedridden totally, I was sitting and laying down a lot and basically lost most of my muscle and strength and gained about 80 pounds! Went from about 130 and now I’m over 200. This happened at about 33 and now I’m 39. I’m healthier and moved out on my own and working again Fulltime, but I have struggled with regaining stamina and strength for the last 5 years! My step count was less that 1500 a day for many years. Now I am up to around 4000-5000 a day but the highest I have hit is about 7,000. My goal has been to hit 10K steps the last few years, but it has been challenging. I live at high altitude on a mountain so it makes walking more of a hiking experience lol.
But how were you able to get to 20k steps?!? What kind of diet do you have? I feel like I don’t know what to eat sometimes.
Keep going, and keep moving! That’s what I keep telling myself 😅
I listen to an audiobook when I walk. Time flys and I don’t realize an hour has gone by.
I also listen to audio books. Do you have any good ones you'd recommend!!
@Keaira_Johnson well there are many. Depends on what you are interested in.
Britney spears bio - short and easy to listen to. You know who the people are. Eg, Justin Timberlake.
Black flags blue waters - it's about pirates and privateers. Have you heard of Black beard? Or captin Morgan? (The rum is named after him)
The great alone by Kristin Hannah
Killers of the flower moon, if you like the movie, it goes into a lot more detail.
Reacher by Lee Child - amazon made 2 series about it. Book 1 is season 1.
My mother always told me that walking was the best exercise. I never believed her until I was on a cruise ship with 13 floors and refused to use the elevator because I wanted to eat anything I wanted since I was on vacation. I ate like crazy and when I came home I had not gained any weight. I was walking 20,000 steps a day and running the steps. I am now a believer
Thanks for sharing 😊
Mothers always know best😂
I hear you! I went on 2 cruises last year and I did damage at the buffet on the daily, but I didn't gain to all the walking. It was mainly because I was too impatient to wait for elevators sometimes but whatever works!
Mom advice is often the best advice.
I was fit for my whole life until 2017, I gained 44 pounds which made me obese. I tried everything to lose it but it always end with failure. I was trying to go to the gym but I survived only couple of weeks. It was so frustrating for me to lose those pounds until COVID came in 2020 I had nothing to do due to quarantine. So I started walking at June 2020, 45 min a day after one month I doubled the time and make it 90 min a day no day off no matter what. It just took me 80 days to lose those 44 pounds and I became fit again and then joined the gym and continue for about a year and my body was in the best shape ever. So best advise for those who want to lose their weight it’s simple the formula is: (sport shoes + ground + time )= weight loss and the secret is with patience and consistency. And believe me once you see the results after a month, you will not stop walking until you reach your goal. I wish you all the best
Thanks for sharing your story ❤️
Thank you for sharing! I’m currently 290 pounds and going to start walking. I’m in a similar position. I gained over 45 pounds since last year. Will start walking to try to regain my shape!
@Metachief_X how is it going 😊
I like to get at least 11k steps per day. I’ve lost 90 pounds just doing that and eating less junk food.
Thank you
That's great!
U lost 90lbs in how Long??
@@George-on3zmI lost 20 lbs in two months. Walking 20.000 steps daily, my calories daily intake was around 1500. But is heavy i tell you that. It takes a lot of motivation.
Started walking and working out 8 weeks ago as well as a life change in the nutrition department. I’m down 50lbs and feel great. Walking is a must for me everyday now. Onto the next goals.
Wow, great work! 👏
50 pounds?!!!
In 8 weeks?!! Holy shit. Are you able to share which diet you're following? I'm thinking of reducing sugars and doing a beginner friendly keto
@@emilyboyer9211 I just stay at a calorie deficit as well as keep my macros in check.
@@emilyboyer9211 I won't share anything
Thanks, I have lost 40 pounds over 6 months by walking. I was walking 5K per day and increased to 10-15K per day, then to get more weight loss I started walking 20K plus steps per day. My weight loss has been steady a 1-1.5 pounds per week. Walking is the least impactful way to lose weight.
Nice work! 👏 And I think you mean that walking has been the MOST impactful way for you to lose weight. 😉
Least impactful, as in it doesn't impacts other aspects of his life negatively, if I got it right.
I think he was saying that walking made a big difference (more impactful) for his weight loss…but I could be wrong.
@@IvanaChapman my walking distance increases made the biggest impact for my weight loss.
Thanks for clarifying for us. 🙂
I became an Aussie puppy and i had to be more active than in the past. Nothing incredible... 5 km per day but every day 7/7. The result is 10 kg weight loss, no diet never hungry! I am 60 and now very happy! and oh. Walking in the Nature helps with stress ♡
Hi! I starting walking again in May of this year. I started off at 20-30 min and now I can walk for 30 min easily. Now I like to walk for 45 min three times a week with a nice one hour walk once week. My goal is to walk 45 min 4 days a week as well as one day a week for one hour. I feel so much better!!!!
Great job! 😀
💪🏻💪🏻💪🏻
I am 76 year old and I walk/run 5 days per week for 5 miles. Two 100 yard dashes up a footbridge and 4 flights of stairs. 1.50 hours, 3 miles per hour. One meal per day. Going on two years now. Compound weight lifting with timer 3 days per week. Getting married to a beautful 35 year old Princess. I never plan to retire, hell I am just getting started! Walking My Superpower!
@@PhatPhrogStudios THE DIVINE MATCHED ME WITH MY SOULMATE
@@northenpeace1111 Yeah, you are definitely a scammers wet dream mate
76 & 35 ??? 🫠
@@paigesummers7580 Yeah he's being scammed, happens every day
Go big daddy!!!
I've just started walking for a week now. I walk at the park first thing in the morning for 45 minutes. It really gives me energy for the day. With cutting out sugars and eating whole foods my bloating is gone down. Hopefully I'll lose the 30 pounds I'm trying to get rid of. Awesome tips ❤
Update?
I just turned 29 and i have had the hardest time losing weight. Felt like ive tried everything. But this was really helpful. Thank you😊🔥
Glad you liked it! 😊 And at 29, believe me when I say that your age is NOT a factor in weight loss. 😉
I use to struggle until I started making walking everyday my main transportation. Needless to say was shocked when I lost 15 pounds the first 3 weeks
@@IvanaChapman I'm 53
Glad it's working for you!
Dont give up...
I took a nice walk this morning, from my house to a nearby store, and then walked back. I’ve always been overweight, but I bet it definitley gave my metabolism a boost!
Great job! 😊
I added 10,000 steps the beginning of Sept and have not lost a pound. I guess restricting the diet is truly the only way to lose weight.
Don't feel bad - I am kind of in the same boat - started walking (not 10,000 but I'm working up to it) an cut my sugar intake substantially (I won't say completely because it's hard to remove all sugar from the diet) and I've seen mostly incremental losses, nothing earth-shattering. One thing they don't really tell you about ramping up walking is, your feet hurt more, and yes, I do wear good walking shoes - but I think it just is what it is. I tell myself I'm getting healthier and that's what really counts.
I walked 20.000 steps for two months, my calorie intake was around 1500 lost 20 lbs. you do definitely something wrong
Thank you for this wonderful video ❤❤❤ blessings to you and your family
I recently switched to walking since HIIT workouts were too much on my joints. I do 30mins of walking after my resistance training sessions and 60mins of walking on my rest days! Thanks for the awesome video!
So happy to hear that you liked the video. 😊 And keep up the good work! 💪
I walk an hour every night from around 7-8 pm with my dog, brisk walk after dinner and it is doing wonders. Not hard at all, makes me and my dog very happy and this makes me loose weight pretty fast. My dog will not let me skip as she likes the routine and I found it to be much better with a dog than with my friend (who walks a lot slower and is usually busy). Yay for walking, I did the math if I am consistent for 13 more weeks I should be at my target weight. Also magnesium after walk and before sleep with put you in such a deep sleep you will wake up tingling in the morning :)
I also do intermittent fasting and low carb diet :)
@@munyolo1 how do you keep up with what you eat for the "low carb diet" please? i can't know how many carbs are in my food correctly
@@itsDuuaae Its mainly simple processed carbs that you are trying to avoid. So bread, pasta, sugar, and cut back on starches in general. Also check labels on packaged foods. Especially look out for added sugar or high fructose corn syrup. This alone will drop your carbohydrate consumption dramatically.
Dogs are the best ❤
@@jonothandoeser yes but i cook home a lot, i can't tell how many calories are on my plate u see
I have started walking around 100km a week now. It has definitely made a huge difference in keeping my weight balanced as well as mental health and great scenery😀. Great video post👍💪
Wow, that's amazing! 👏 Glad you enjoyed the video. 😊
that's a lot, you must walk around 4-6 hours per day
I am a competitive athlete and I train 2 times a day 5-6 days a week, not including matches! (For context, I’m 17 F) I started walking for 2 hours or so each day! It’s literally been life changing, I am going to update you all the my journey! I am aim for 10k-30k steps a day! I walk very fast and I notice that days that I walk slower I lose less calories!
Day 5: Walked for 30 mins, burned 198 calories, I didn’t power walk because I walked with my older brother and he just completed a half marathon. So I didn’t walk as fast!
Day 6: Pending
How did you do?
I need to lose at least 20 Kilogramm or even a bit more. Since I am born with a heavy heart and lung defect I am not allowed to do any extreme sports. At the moment I am not even allowed to ride my bike. But I asked if going out for walks are okay and they allowed me. But when I tried I had the feeling of passing out. This is so frustrating. I am so envious at everyone who has a healthy heart and lung. I wish I had this too. My life wouldn't looks so bad then 😢
Listen to your body, try with 5 to 10 minutes of walk then increase it.Maybe try to take an oxygen with you when walking. Eventually ur breathing capacity will increase and ur heart will get used to it.
This video was very helpful and gave some good general tips. Over the last four months I have had three different surgeries. Before these surgeries I have been an active cyclist. All of my doctors have told me to stay off my bike until April so over the last few months I have taken up walking and it has given me a whole new respect for walking and walkers in general. I walk an hour or longer a day at least five days a week. I will be trying out the advice in this video and talking 2 or 3 walks a day and walking 30 minutes or so a walk. I like this idea as it breaks up the day and I’ll find it easier to take these shorter walk a couple of times a day. Thank you for all the tips and as Ive said this video was really helpful. Sincerely
Glad you're enjoying walking. And breaking it up is ideal.
Good video, i was a gym junkie as a kid ,now at 62 with severe sleep apnia im desperate to loose weight ,ive taken to walking, and do heaps of other free hand exersizes, im loving it ,i feel its important to stick with the basics, and as this lovely young woman says dont over eat ,abs are made in the kitchen as we are told ,of course its difficult at times....
My husband and I started walking every night after dinner until I fractured my toe. We'll start again once I'm healed up. Thanks for the video.
Sorry to hear about injury! Hopefully you'll be able to get back into your healthy habit soon. 😊
@San Antonio Strong thanks, I get my Vitamins D checked every year in my routine blood work.
I started yesterday and feeling a difference already I’m excited for my journey
Hope it goes well for you! 🙂
I can’t stop looking at yoda 👀
He’s the best 😍
That’s not yoda. That’s Grogu. They’re different
That’s the trick to make you watch the entire video
I started walking in January 2023 and now it's March 2023...I am 69 years old, I started walking slowly and now I can walk briskly and for no less than 30 minutes a day...my blood values were not great plus I was up to 197 pounds..I KNEW I had to make some changes, so I use my treadmill...once the weather is better( I live in Michigan) I can walk outdoors..we have over 30 acres of property...I've not lost a lot of weight, even tho I am conscious of everything I eat, ten pounds is a good start..thanks for your video
That’s a great start! Keep up the good work. 😊
My car broke down and I have to walk to work now to save up for a new car or bike first tbh and I walk 2 hours a day 😅 it was super super difficult at first but it’s starting to get easier and looking up videos to help me walk smoother or whatever lol
I didn’t start everyday , would take Ubers mostly at first then twice a week and it’s getting a bit better but Uber is expensive
Baby yoda staring straight into my soul lol slightly disturbed yet motivated
😂
I work from home so I bought a standing desk and tredmill. I feel so much better when I can get 20K steps in.
Wow, that's a lot! Great job. 👏
I walk/jog six miles threwout the day everyday. I started walking/jogging in April and i went from 208 pounds to 171 pounds. The only diet change I made was I stopped eating ice cream and cookies. I'm 47 years old and I'm going to continue walking/jogging everyday thewwout the day even after I have reached my plateau weight. Maybe I can reach 150 pounds which is what I weighed in my 20's lol 😆
Great work! 👏 Keep it up. 😊
I’m back at walking again. I’m so aggravated at myself for stopping when I did. Now I have gained weight back and I am so miserable. But the walking is making me feel better.
Just added this to my regimen two weeks ago, so this confirms I am on the right path! Thanks for this motivating video! 🙏 This along with some of the comments will push me to continue!
Glad to hear that…keep it up! 😊
I'm not losing any weight by walking, but it keeps my blood pressure down and gives me stamina.
Great! Those health benefits are valuable. 😊
I'm 65 and start walking three weeks ago. I walk in the morning 5 days a week for an hr about 7k steps... Yes i feel better and sleep better too! As for my weight i was 76kg when i started. My goal is to loss 10kg or more by June.
Hope it goes well 😊
I’m here for motivation from the video and comments. I used to train the gym but got slack about 3 years ago when I fell pregnant with my toddler. My lifestyle has been so bad. Smoking, eating junk and doing no exercise. Well I’ve been eating clean for the past 4 days with no temptation to eat crap, I’m working through a quit smoking program, and I am about to incorporate taking my toddler and infant to the park by walking with the pram. I know I was a heart attack waiting to happen, so it’s time to change!!
I walk every day for last 60 days started at 6000 steps now I’m 15000 steps I feel good energized stronger I weighted 198 pounds now I’m at 188 Pounds if I can do it u can 2 do it 2 nothing is impossible. i do it outdoors i live in MN no excuses no Matter the weather rain snow etc - I keep going gotta be hungry.. Good Luck
Great job! 👏
Change your diet? Or cut back on calories per day?
I started walking regularly in 2023. First, I would walk from the bus stop near my house to the next one and then the only after that, few months in I was walking all the way to work about 40 mins each way, I started developing plantar fasciitis, which my doctor suggests is due to my weight.
I had gone from 271lbs to 233lbs since I was told not to walk due to my weight I have gone back to 251lbs
I Still maintained a mostly good diet, but those calories I was buring daily gave a fantastic buffer where I could treat myself to something and it not ruin my diet for that day now to maintain my weight i need to be very restrictive let lone lose anything.
The last six weeks ive been walking for 1hr 20mins 5 times a week,i eat healthy,maybe a cheat day on a Saturday but not mad enough to eat loads of calories,i have not list a thing weight or inches,im 64 and not getting anywhere but i wont give up.
have you gotten any results?
I did start out with 6 minutes walking a day and now up to 35 minutes a day and adding more time a day
Weight - 100.75 kg or 222 pounds BMI 32.79 Obese
Starting my journey today 24 Sep 2024 Target loose 0.5 kg - 1 a week
27th Sept is my birthday Next year my target to loose 25 kgs for ideal BMI
I’m intermittent fasting but not losing a single pound.. I hope walking helps me with weightloss.
Walking is always a good idea! Why did you choose to do intermittent fasting?
Hey i also do intermediate fasting 16:8. But there is no result. I hope walking helped you
Same!
I walk 6 miles every day which it takes me 2 hours. I’m also on Keto diet OMAD. Also Ivana you are very beautiful.
All indoors STUCK. While Adventures are the Spring of life, experiencing the life's joys EVERYWHERE! I am experiencing it every day now ♡. Shared it in video's as well!
Thanks for the information.
Very informative and helpful video!!! Thanks for sharing!!!!!
Hi. I lost 22kg or 50lb from walking everyday for 1 hour.
I was 190 lb now I am 140 lb.
Great job!
Hello can you tell me How much time did it take you to lose that ?
Thank you for this helpful video !!! 👏🏽 I appreciate it 💕💞💖😍😁😄
You’re most welcome 😊
I'm 62 and I walk 4 to 5 miles a day. I eat only non starchy vegetables and lean proteins and 1/2 an avocado or measure 1 tbsp of olive oil per day and make sure I dont go over 1400 calories a day. Ive been doing this 6 months. Yet...I'm not losing weight or inches. Ever since menopause, I've gained 20 lbs and can't lose it for love or money. The woman in this video is skinny and blessed with a good metabolism. She does all the right things and it works. That's the way it should work but not for me...😢
Try 1200 calories a day and really limit carbs. High protein is also a must. Look into keto
I feel like you’re depriving yourself and not eating enough calories. Your body is probably really stressed out from walking so much and not having enough calories, so it’s holding onto fat because your body is feeling starved and deprived. If I were you, I would make sure to eat enough calories and don’t skip meals and see how you feel after that!
I am the same, 58 years old and gained 20 pounds since menopause. Nothing so far diet wise has helped so I've started brisk walking 2 miles a day. It's only been a week but just weighed myself and I have gained 2 pounds! I will keep going because I know how important it is for health but I really feel despondent regarding my weight now.
Ivana I walk 7 days a week for 15 minutes in the treadmill; Also outdoors besides my daily routine..you to think I am doing a good job 👍..?
Newbie walker here; 50ish male with a solid fitness background but also a busy career and life outside of exercise. I can share that I've started walking in earnest since the first of this year (2024). It's been slow but steady for me. I'm slowly increasing the walking and trying to form good habits. I can honestly say that I haven't lost much weight but I think this takes time and a longterm commitment. My diet wasn't too bad to begin but things could always be better in the diet department so I'm tweaking that. One thing they don't tell you is your feet may hurt; mine did even though I wear good shoes (I'm slightly bigger at ~250 lbs than the average male).
Good point! Im 51. 240 ish pounds. Never been quite to this. So i started walking again. Going slow 1-1.5 miles per day. Gonna try and do it 4-5 days a week. Then after a couple weeks crank it up to 2-.2.5 miles per day.
I commjted to walking 1hr a day and incorporate 2 hrs 2x a wk, K also swim 3 days a wk at least 30 laps or more and just started weight training 2x a wk. I am 70 trying to lise weight, I have also stsrted adding more protein to my diet.
My weight is 86kgs. I started my walking journey a couple of weeks ago..my aim is to get under 70 kgs....will update every month.. wish me good luck 🤞
Keep it up! 😁
Wow I’m exactly 86kg and my goal is also to get under 70kg!! I wish you all the best in your weight loss journey. I’m 28 yr old female in case you were wondering 😊
I added walking sometimes I'm in pain and sometimes I'm not. I have Osteoarthritis in my knees and have had pain in my lower back too. I am trying to keep doing I haven't as much at the moment, my husband had surgery so I haven't done as much I've had muscle spasms quite a bit lately, so I don't know what's that all about. I almost can't walk while this is happening, anything I can do for that? Thanks for your response!
Thank you for this info. I had been walking to work everyday. Not only I saved gas ( I’m only 3 blocks away ). It made my endurance better. I choose daily walking to pair w 40 min weight lifting 3 x a week .. it’s really improved my weight loss goal❤
Great advice Thanks
Glad it was helpful 😊
There is a lady in my neighborhood who walks daily. She is probably in her late 70’s or older. She carries and umbrella and in fact wears 3+ inch heels secured by a rubber band. Every day. In southern FL.
I barely walk even though I know I need to and its good for me. I walk in the house and that counts...not as much but it counts.
It counts! You can definitely get movement in at home. 😊
Does walking help reduce blood sugar? Thank you for your time and feedback.
I started running regularly in 2018 and bumped up the miles in 2021 but i was still lazy with my food.
This year, 2023, i came across the keto diet, started proper cooking, cut out bread, pasta, rice, potato, apples and bananas.
I have lost almost 30lbs, from 225 to currently 198. My target is 170 or less.
Ive been doing walking, running and swimming but will have a go at include some simple resistance training.
I just want to bring up, your speed doesn't impact the amount of calories per mile you burn. It just impacts the length of time it takes to hit a certain amount calories burned.
What do you think about walking according to heart rate zones? Is there a difference between very slow walking for many hours at 90 bpm versus 90 minutes at 120bpm and 60 minutes at 140bpm etc? I feel like there needs to be a certain level of intensity for it to be effective at burning fat
I don't think that it's necessary to worry too much about heart rate zones, but it depends on your goals. Yes, the level of intensity affects how many calories you burn off or the amount that it trains your heart. You will burn similar calories by walking for longer periods at lower intensities as for shorter periods at higher intensities. So it really depends on how much time you have and what your current fitness level is. Do you do a lot of walking already?
@@IvanaChapman I've seen theories about fat burning zones, certain intensities burning more sugars and others more fat.
I've had an experience where I tried to lose weight by walking very slowly around the house all day working from my iPad and it left me losing a lot of weight over weeks but also a pot belly still as my body preserved the visceral fat.
I'd like to do an experiment where I try to eat the same and burn the same calories but this time with more intense cardio but I've joined the gym and am lifting weights, eating more and the whole shebang.
That’s not a theory…it’s a well-established scientific fact. You burn a higher percentage of fat (compared to carbohydrates) at lower intensities. However, the overall amount of fat that you burn is higher when you exercise at higher intensities.
Thanks 😊
I recently suffered from Slip disc at 3 points, thereby causing acute pain lower right back running to my right thigh, however the head strong person I am, I took a challenge to loose 20kgs this year. As I cannot do heavy weight lifting currently, I have started to walk everyday for an hour with restricting my diet with protein rich food and very limited carbs and fats. hoping in the next 30 day I see some results. I know I need to be consistent and keep going. Thank you for the tips, this was useful :)
Glad you liked the video! But please remember that you don’t need to excessively restrict carbs or fat to lose weight. It’s the overall calorie intake that matters.
💥👍
Amazing!❤
I am about 90lbs overweight and trying to get back in shape. I don't know why but treadmills really kill my calves compared to sidewalks. Even just walking... I'm not sure if it's because of weak muscles, poor diet or all of the above. Not sure if others have this issue.
I walk after my gym class for an hour.
Wow, that's great! 😀
I was thinking about replacing running with walking the 12-3-30 thing that's popular on tiktok. This is motivation that it might work out 😁
It's funny how something that many people have been doing forever (incline treadmill walking) gets popular when someone gives it a catchy name and puts it on TT. 😂
U have to keep your heart rate below 120 for weight loss/ max fat burn...its ok to mix a fast walk for the heart but fat burn stops abd ur body switches to glycogen reserves
Awesome! Give my best to Grogu.
45 min 4-5 days a week
This is great information, thank you!
But I had to listen without watching, because Grogu is very cute and distracting. 😊
Do you have full workouts for beginners?
Not really. I do share some exercises on YT, but I only have complete programs in my online course. Here are a couple: th-cam.com/video/Xs_dEgLcRvQ/w-d-xo.html
th-cam.com/video/KZHoMRoQYAc/w-d-xo.html
oof... I did go from completely sedentary to one hour a day and have been doing this for a few weeks now. Lots of ice pack and soaking my feet has helped but I probably should've started smaller!
Soaking feet. Thanks for this tip!
42 pounds lost here by walking only
Nice!
@@IvanaChapman I continue 10 pounds from my 1st goal weight which is 150 even as a teen I had a hard time getting past it. 135 is my ultimate goal
I recently started wearing a weight vest again. Weight is being stubborn but have lost 2 more inches off my stomach and hips
I walk about 13,250 steps per day every single day
Nice!
@@IvanaChapman I walk both inside my house 🏡, outside in the neighborhood, and on my breaks and lunches at work . :)
Any suggestions for good walking shoes?
I like Salomon walking shoes
7 km/ day
183cm
89kg
I LOVE walking, but I thought it wasn’t good enough. I had to do more than walk.
It really depends on your goals. Walking can be enough for weight loss, but not to improve muscular strength or to significantly increase cardiovascular fitness.
Getting your walking fitness up will see you losing weight fast. I walk around 7 miles a day. I built up gradually, and my stomach is completely flat. I also quit all alcohol, refined sugar and processed foods.
By walk a koviluku poitu varen ,bus stand kitta eruku,3 kilometers,ground walking pogama,main road walking poran
Hi ivana! I’m 27 yo female…Trying to lose 25 pounds with just walking& some little dieting .. is it possible to lose fat and gain muscle by just walking or should I do any other form of exercise
Hi there! You can lose weight with just walking and some nutritional changes, but you won’t be able to put on muscle. Only strength training will help you do that.
I've never had a car so have always walked to and from work. And on the weekend if the place I want to go to is less than an hour away I walk. And I live in the sub tropics so it's very hot and humid. The trick i think is to walk to get somewhere. And walk alone. The faster walker won't get much benefit.
Yeah, other people tend to slow me down too! 😉
What should be the gap between dinner and walking session?
You don't really need any gap as long as you're just walking at a normal pace. 🙂
I have been working from home the last 2 years and I have put on 30lbd but I just bought a treadmill
Desk that is arriving tomorrow so I plan on doing at least 3-4 hours of slow walking while I work I only bought a 30lb weighted vest to wear while I walk. Hopefully I’m not pushing myself too hard but I’m desperate to get this extra weight off fast! Thanks for the video 😊
The fastest way to lose weight is to adjust your diet. Walking excessively could result in injuries and you may burn out quickly.
Lol yoda in the background “show me the baby”
I’m watching the latest episode tonight! 😂
Hi. I am very curious to know what I am doing wrong as my health data on my iPhone reports that my daily average steps are 13,500+ steps (about 6miles per day) for the past 6months. I make sure to do a minimum of 30min walks x2 per day (usually 30min x 3 per day) plus eating about 100-200 calories below my maintenance per day but I have only lost about 8 pounds total. I’m not sure what I am doing wrong. I do walk on a regular surface so I am not sure whether I should walk on an incline. I have decreased my processed food intake, no alcohol, no added sugar, no sodas. Just want to know what else I need to do, because I do not understand why I haven’t seen any improvements in my weight with walking 13,000+ steps every day. Thanks.
Try keto. And high protein
you're likely eating too much. I made this mistake too. count calories and eat 80% of your food that you prepare..not restaurant food.
New sub! Your skin is beautiful 😊👍
I walk 3 miles after each meal (9 miles) everyday
Nice!
@@IvanaChapman lost 8lbs in 7 days
Are you minimalist Ivana ?
Love you videos! ✨
Glad you like the videos! 😁 Not sure exactly what you mean by minimalist.
@Ivana Chapman I thought that because of the way you dress in your videos!
😂 I wear the same black tank top in 80% of my videos because I like to spend time on my content…and not choosing outfits. That’s my style (or lack of it 😉).
@@IvanaChapman that’s great tho !! 😂
I needed this, as im so scared to gain weight, i thought i should walk long and hard, but I'm already experiencing shin splints, think i will cut back to half the time and distance for most days and longer on weekends
Yes! You can have too much of anything...even walking
I work in sales now, so it's like walking 8 hours daily
It's helpful to have a job that keeps you active. 🙂
is walking on a treadmill just as good as walking outside?
yes
I have lost 3 inch from my waist just by walking an hour everyday
Baby Yoda! ❤
❤
I was just in my diet and I have been walking about 3.2 miles per day for the last three months. I have lost a total of 16 pounds. I’m happy with that however for the last several weeks I’ve been stuck between 194 and 197 pounds I fluctuate in a 3 pound range. I’ve also added a weight vest to help increase my resistance. I’m not sure why I’ve stopped progressing, do I need to walk faster? I walk at a fairly brisk pace for my age (I guess) I’m going at a rate of 16 to 17 minute mile. Do I need to walk faster than that? I tend to keep my heart rate between 110 and 120 bpm is that adequate? Or should I ratchet up the intensity?
How’s your diet? Diet plays an important role in weight loss.