Especially as you near your goal when dieting becomes more difficult.
Frustrated with having to decide between suffering and making no progress, I’ve found walking to be just what I needed.
Walking for 1-1.5 hours most days has made weight loss faster and with fewer sacrifices. At 1.5 brisk hours, for me that’s 500 (conservatively) to 700 calories.
I’m losing weight quickly while still eating 2000+ calories.
Below 2000 (which is already a 500-1000 deficit) — since I’m already past my goal —causes extreme and unbearable hunger.
It’s helped me push through a plateau and into a weight I’ve never been in my adult life.
I also find walking to be much, much better than any non-sport forms of exercise. Other forms of cardio cause me dread. I don’t want to do them. I want to walk. And anything you can and will keep up with is infinitely better than anything you won’t, even if it’s not as time effective.
My tips:
1. Walk soon after a main meal. If you walk when hungry, you won’t enjoy it and you won’t want to keep up the habit. Also helps with energy. And eating when you feel heavy from a meal can improve comfort.
2. Take a different route every time. Explore your area. Listen to music. Keep it interesting.
3. I find just before sunset (extending into night) enjoyable.
4. It doesn’t have to be long. Even half an hour will give you an edge.
People will often say not to eat back your calories, but I think this is nonsense as long as you’re being conservative and honest.
If exercise lets you eat more and improves the sustainability of your diet, that’s a win.
For context:
26M 197cm / 6’6,
Starting weight: 134kg / 295lbs
Goal weight: 85kg / 187lbs
Current weight: 82kg / 180lbs
Weight lost: 52kg / 114lbs
TDEE: between 2400 and 3000 depending on the day.
Diet calories: 2000-2300.
The bulk of my weight loss was done by simple calorie restriction with high protein as the major theme.
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from loseit - Lose the Fat https://www.reddit.com/r/loseit/comments/tqvrxj/dont_underestimate_walking/
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