7

votes

Your experience with walking and fat loss

Answered on August 19, 2014
Created September 16, 2011 at 7:06 AM

It looks like some people benefit of walking more then any other type of exercise. When I introduced 30mins to 1 hour of very fast walking to my low carb diet which 'hit the wall' when weight is in question, I continued to loose weight. However, I am not sure if the walking part was the most fundamental as I don't like adding small things to see the effect - I usually introduce bunch of stuff at once to speed it up, reasoning that if I have the mechanism in place that works, I could later reduce it to essential components if needed. So I used some more exercise, additional supplements, some diet changes along with it.

I stopped all my exercise which was not that big or hard anyway and continue only with walking and my weight keeps on the same good level as before [its too soon to tell tho].

The only negative thing I experience with fast walking is that it probably gave me crepitus and now I often feel my ankles hot [altho they are not inflamed and I did scan which showed nothing]. So if you plan to do it very fast it might not be bad idea to gradually increase the time and add some joint specific supplements like HA, glucosamine, MSM and so on.

Maybe this works so good because we are genetically predisposed to it. Maybe there is something in this video which talks about running. Maybe I am just trippin'.

So what is your experience with this ?

77877f762c40637911396daa19b53094

(78467)

on September 17, 2011
at 06:12 AM

Yes, I fee like moderate exercise + low carb is the way.

77877f762c40637911396daa19b53094

(78467)

on September 17, 2011
at 06:11 AM

I do not have heel pain but crepitus at right ankle that is severe - every step uphill produces click. Also, some hot feeling on joint after longer walk

Medium avatar

(19479)

on September 16, 2011
at 08:03 PM

By "intensive" Sigrid might be referring to "moderate intensity" exercise like jogging, fast walking, etc, so you might be saying the same thing; only you referred to it as "aerobic".

Medium avatar

(19479)

on September 16, 2011
at 08:00 PM

Taking the biggest step possible might be the issue with ankle pain. Humans aren't designed to be "heel strikers" and it might help to try walking with a shorter "mid foot" stride.

E7a462d6e99fec7e8f0ddda11b34a770

(1638)

on September 16, 2011
at 06:50 PM

I've been primal/paleo for over 18 months now. What I mean is that recently I have been trying for more fermented foods (making my own water kefir) and added homemade bone broth. I am also eating out less and eating slightly less in general since I don't really like to cook that much. As for the sugar, I tend to eat chocolate every day (anywhere from 70-80% cocoa - can't handle the over 85% stuff), some fruit like Larabars at work in the afternoon 1-2 times a week and I DO have ice cream and/or a mixed drink once or twice a month. Nothing like I used to eat, but not strictly paleo either.

77877f762c40637911396daa19b53094

(78467)

on September 16, 2011
at 05:43 PM

Very fast walking for me is the largest step I can take, with the biggest speed I can. I.E. faster is not possible without running.

669790861549f3c6d54d88a65296ed19

(452)

on September 16, 2011
at 05:26 PM

Whay have you changed in your diet?what do you mean by too much sugar...too much fruit and/or honey?

77877f762c40637911396daa19b53094

(78467)

on September 16, 2011
at 05:18 PM

I don't use elevators ever, I tend to park far away from my destination when I drive and exit from the buss before the hill.

77877f762c40637911396daa19b53094

(78467)

on September 16, 2011
at 05:16 PM

Great, thx for sharing

7c9f81d68c78de1a31eab9c91c17b4b8

on September 16, 2011
at 05:15 PM

That's awesome Akman.

1f8384be58052b6b96f476e475abdc74

(2231)

on September 16, 2011
at 04:59 PM

im opposite, intense dimishes my appetite, aerobic makes me eat more

3432683fc74c2d2a40efe1e8f16ac1f6

(1130)

on September 16, 2011
at 04:15 PM

Can you quantify or show (video?) what you mean by "very fast" walking?

98bf2ca7f8778c79cd3f6c962011cfdc

(24286)

on September 16, 2011
at 03:40 PM

Great story! Very impressive.

77877f762c40637911396daa19b53094

(78467)

on September 16, 2011
at 12:07 PM

Fast walking could definitely hurt you. I am in slight pain for months, but what can I do, I hate slow walking.

77877f762c40637911396daa19b53094

(78467)

on September 16, 2011
at 12:06 PM

Hip flexor pain... exactly, I still have it.

77877f762c40637911396daa19b53094

(78467)

on September 16, 2011
at 12:05 PM

I didn't feel any need for walking when I started. Later, when I got normal BMI that changed.

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15 Answers

7
100fd85230060e754fc13394eee6d6f1

(18706)

on September 16, 2011
at 01:57 PM

I'm of two minds about this.

On the one hand aerobic exercise has been shown multiple times to be practically useless for weight loss. See this new meta-study.

On the other hand, in combination with a VLC diet (which is very unlikely to have been tested in the above studies), it may be very effective, because aerobic exercise can enhance ketosis. Lyle McDonald says:

It has been known for almost a century that ketones appear in higher concentrations in the blood following aerobic exercise (35). The overall effect of aerobic exercise below the lactate threshold is to induce or enhance ketosis. Liver glycogen decreases, insulin decreases, glucagon increases and there is an increase in free fatty acid levels in the bloodstream.

Aerobic exercise can quickly induce ketosis following an overnight fast. One hour at 65% of maximum heart rate causes a large increase in ketone body levels but the ketones do not contribute to energy production to any significant degree (36). 2 hours of exercise at 65% of maximum heart rate will raise ketone levels to 3mM after 3 hours. High levels of ketonemia (similar to those seen in prolonged fasting) can be achieved five hours post-exercise (36).

So my thought is that if you are already in a keto-adapted state, and not disrupting the process with high carbs, it could make a big difference.

But your question was about personal experience. Definitely walking, or other aerobic exercise did not make a difference at all in my weight while not on a ZC diet. Once I started ZC, I lost most of the weight without any exercise, and when I started exercising again, I didn't notice any big difference in the rate of loss. But it wasn't at the hour a day level, either, so I'm not sure.

77877f762c40637911396daa19b53094

(78467)

on September 17, 2011
at 06:12 AM

Yes, I fee like moderate exercise + low carb is the way.

6
7dc950fc76a046048e683d2a27dced37

on September 16, 2011
at 03:37 PM

I just recently watched a PBS special with Dr. Henry Lodge called "Younger Next Year" which had an interesting theory that said that moving every day helped signal our genes. The science is unproven of course, but I thought it fit in a neat way with Mark Sisson's prescription for fitness (lots of low and low, lifting heavy things, sprinting occasionally). I.e., the point of the exercise is not the calories it burns but the signals it sends to our body.

4
7e1064164e012a1ead098098245b1cd4

(1217)

on September 16, 2011
at 01:36 PM

Walking is my secret weapon. Due to a few 'life changes' this year I no longer have access to a gym but am now walking at least four miles a day but usually more (six or seven on average). I supplement this with simplefit (http://www.simplefit.org). I find that I can eat a relatively high number of calories and still maintain my weight. If I've eaten a bit too much then an hour of walking afterwards makes a world of difference to my digestion. I've slowly increased to this amount of walking and as such it feels completely natural and comfortable to me; I don't get sore feet and my legs rarely feel tired. I notice a negative impact on my energy levels when I'm not walking this much, and the weight will start to creep back on.

As for speed, I guess it varies. If I am alone then I walk quite quickly but often I am with friends so the pace can be slower. I don't think it matters as long as you're moving. I also don't force myself to walk as much as I do; it just seems to happen. Saves money on transport too!

3
Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on September 16, 2011
at 11:26 AM

I'm a big fan of walking--but I don't walk that fast anymore--doesn't seem necessary.

Just keeping moving for 3+ hours a day really ramps up fat loss for me. I think that's why I always lose fat when on holiday sight-seeing--I do lots more walking then.

3
03fa485bfd54734522755f47a5e6597e

(3944)

on September 16, 2011
at 10:55 AM

I think fat loss is more likely to cause walking than the other way around. (Your body starts burning more fat because a change in diet/stress/other changes your hormone balances, so you feel the need to burn energy and go for a walk. Next week, whaddya know, 3 pounds down on the scale; must be the exercise!) But it's pretty hard for walking to be harmful, so why not? The fresh air and sun could help in their own right. If going too fast starts to hurt, just slow down.

77877f762c40637911396daa19b53094

(78467)

on September 16, 2011
at 12:05 PM

I didn't feel any need for walking when I started. Later, when I got normal BMI that changed.

2
61a27a8b7ec2264b1821923b271eaf54

(3175)

on September 16, 2011
at 03:48 PM

I walk for 1 hour, three days a week and 30-45 minutes, two days a week in which I also incorporate 50-60 pullups, 20-30 dips, and 75-100 pushups. I really love how this routine makes me feel.

7c9f81d68c78de1a31eab9c91c17b4b8

on September 16, 2011
at 05:15 PM

That's awesome Akman.

2
Medium avatar

(10611)

on September 16, 2011
at 03:34 PM

I found walking to be very effective in reducing BMI from 27 to 25 (25 lbs weight loss), and for maintaining 25 BMI for the last 4 years with no regain. I count on it to produce a metabolic effect of -70 calories per mile walked at 3-4 mph.

If I wanted to lose more weight I'm not sure that walking would be effective, but I'm happy where I am now. I try to walk 8-12 miles every day. I'd suggest using as comfortable shoes as you can find, especially if you walk on pavement. I have had Achilles tendon pain and swelling ("pump hump" is what the dr. called it). Use of a walking stick has greatly alleviated this problem over the last 6 months - I now appreciate why bikers, climbers and Nordic walkers use them so much. It might be something to try to alleviate stress on knees and hips too.

98bf2ca7f8778c79cd3f6c962011cfdc

(24286)

on September 16, 2011
at 03:40 PM

Great story! Very impressive.

2
21b36b3de8ff31b0d41e7f0f4b5c1e03

(1688)

on September 16, 2011
at 02:01 PM

I find that if I do intensive exercise I end up feeling really hungry, and end up eating more than I burned. However, I can easily walk seven or eight miles a day just doing what I'm doing (as measured by Fitbit) - I live in New York - burn a lot of extra calories but not feel hungrier. Makes it easier to maintain or lose weight.

1f8384be58052b6b96f476e475abdc74

(2231)

on September 16, 2011
at 04:59 PM

im opposite, intense dimishes my appetite, aerobic makes me eat more

Medium avatar

(19479)

on September 16, 2011
at 08:03 PM

By "intensive" Sigrid might be referring to "moderate intensity" exercise like jogging, fast walking, etc, so you might be saying the same thing; only you referred to it as "aerobic".

1
E7a462d6e99fec7e8f0ddda11b34a770

(1638)

on September 07, 2013
at 12:44 AM

I have started walking again for the last month or so. Not a lot, just averaging 3-4 times a week and not far, a mile or under. Also not fast because I am walking fully barefoot and there are a lot of acorns around right now (grin).

I have changed my diet but not by much (anyone see a pattern here ;P ) and I still eat too much sugar, but I have also lost about 8lbs within this same period, so I would say, yeah, walking seems to be doing something.

669790861549f3c6d54d88a65296ed19

(452)

on September 16, 2011
at 05:26 PM

Whay have you changed in your diet?what do you mean by too much sugar...too much fruit and/or honey?

E7a462d6e99fec7e8f0ddda11b34a770

(1638)

on September 16, 2011
at 06:50 PM

I've been primal/paleo for over 18 months now. What I mean is that recently I have been trying for more fermented foods (making my own water kefir) and added homemade bone broth. I am also eating out less and eating slightly less in general since I don't really like to cook that much. As for the sugar, I tend to eat chocolate every day (anywhere from 70-80% cocoa - can't handle the over 85% stuff), some fruit like Larabars at work in the afternoon 1-2 times a week and I DO have ice cream and/or a mixed drink once or twice a month. Nothing like I used to eat, but not strictly paleo either.

1
8c509aac21bdb54b3ca91de2da994b9b

on September 16, 2011
at 05:51 PM

I walk as much as I can, at home, but also at the gym on a treadmill a few times a week. Seems to be working for me. Wanted to share this study that shows slower walking, with a higher incline, burns more fat, then faster walking with less of an incline. Walking slower appears to give your muscles time to go get energy from your fat stores. Seems to support any discussion of "Paleo exercise".

http://www.freemotionfitness.com/wcsstore/Freemotion/Attachment/Education/Incline_Training.pdf

0
1fc9c11cf23b2f62ac78979de933ad83

(2435)

on September 16, 2011
at 05:08 PM

My mom lost over 50lbs walking an hour after work everyday for 6months with no intentional change to he cw diet.

77877f762c40637911396daa19b53094

(78467)

on September 16, 2011
at 05:16 PM

Great, thx for sharing

0
99a6e964584f20f3f69ad3a70a335353

(1334)

on September 16, 2011
at 12:16 PM

In high school I used to walk a mile and a half home daily, and lost about fifteen pounds after a couple months of that with no change in diet. After that it was kind of static, though.

0
F1b82cc7e6d90384ad30007dd6c1b9e3

(1187)

on September 16, 2011
at 12:13 PM

good idea to add weights, how about hills or steps. sneaky carbs always did me in. take a closer look at your diet.

77877f762c40637911396daa19b53094

(78467)

on September 16, 2011
at 05:18 PM

I don't use elevators ever, I tend to park far away from my destination when I drive and exit from the buss before the hill.

0
C4ed6ba382aed2eefc18e7877999a5de

(1579)

on September 16, 2011
at 11:10 AM

Walking is definitely good for weight loss! Take it slow when you feel like you need to though. I started to have hip flexor pain from walking too fast for long periods of time. I'm in college, so I get my fair share of fast walking, slow walking, walking with a heavy backpack, etc... All of which I would say are very good things!

77877f762c40637911396daa19b53094

(78467)

on September 16, 2011
at 12:06 PM

Hip flexor pain... exactly, I still have it.

77877f762c40637911396daa19b53094

(78467)

on September 16, 2011
at 12:07 PM

Fast walking could definitely hurt you. I am in slight pain for months, but what can I do, I hate slow walking.

0
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on September 16, 2011
at 07:12 AM

Walking can be very effective in weight loss. Congratulations!

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