Walking Lose Weight Before And After

In January 2015, I weighed 233 pounds. It was the heaviest I'd ever been. I'd started to let myself go after my mom passed away two years earlier. On a typical day, I woke up and had three to four slices of toast with butter. At 11 a.m., I'd start snacking on cookies to satisfy me until lunchtime. For lunch, I'd have a ham and cheese sandwich and a bag of chips. After work, I'd eat pizza with cheese sticks and garlic bread. I was out of control.

When I started losing my breath going up stairs and experiencing back pain after walking short distances, I started getting scared. I thought, This is silly. I'm 33 and I'm literally eating myself to death. I had no confidence. I thought everyone was snickering at me when I went into town. I even felt embarrassed for my husband to be seen with me. I never went on vacation because I knew I wouldn’t be able to enjoy it. Life was passing me by and I knew I had to change.

Since I wasn’t ready to step foot in the gym, I got a Fitbit. I knew my desk job wasn't helping, but I had no idea how inactive I was. On my first day, I only managed to hit 8, 000 steps, which is below the recommended 10, 000. I knew I had to work harder. I started using my entire lunch break to go for walks and worked my way up to 15, 000 steps a day. Since I was still heavy, walking was enough to make the weight come off. 

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A few months into my journey, I started taking Zumba classes. After seeing some progress, I started using cardio machines at the gym three days a week. I'd do five minutes on the stair stepper, and then move to the bike or treadmill for the remainder of the hour. 

In March 2015, I decided to join Weight Watchers, which taught me a lot about how to eat in moderation. I never deprived myself or stopped socializing, and I still lost weight. I realized that being too strict only makes me binge eat. Now I eat lots of egg whites, chicken breasts, low-fat burgers, and fruits and veggies. It’s all about allowing myself treats when I want them, which is pretty much every day! The key is keeping it small by having just one cookie or a bit of a chocolate bar. 

Today I weigh 162 pounds. Though I lost 75 pounds total, I've gained about 14 back. But I'm OK with that. This is a lifestyle change, not a race. I have time to accomplish my goals.

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I still struggle sometimes, but I just wake up the next day and try again. My Instagram account is also a great source of support. It blows my mind that 60, 000 strangers are cheering me on. Because of them, I don’t give up.

I am so much happier now. When I wake up, I want to live again. I want to go on vacation, go shopping for clothes, and do my hair and makeup. I respect myself again. And of course, my health has improved drastically.

Set small goals for yourself. When you hit those goals, treat yourself. Maybe buy some jewelry, get a massage, or go get your hair done. I set a goal to lose eight pounds a month. And when I lost 20, 30, 40, and 50 pounds total, I made sure I took care of myself.

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‘I Lost 190 Lbs. By Eating Healthy And Running’ This Mom Lost 90 Lbs. By Counting Calories ‘I Lost 90 Pounds With Portion Control, Lifting’ 'I Lost 100 Lbs. With WW And Jazzercise'Many people think if they need to lose weight, they need to spend a lot of money: pricey gym memberships, weight-loss subscription programs, and all organic food cost a pretty penny. But as Kim Dye proved, you can lose 100 pounds totally for free. Kim lost most of her weight simply from walking and tracking everything she ate on a free app.

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Now, Kim is using her story to inspire others. On her Instagram page @100readysetgo, Kim documents the healthy meals she eats and how she stays active. She spoke to about her weight-loss journey, how she stays on track, and what she hopes others learn from her story.

Kim started her weight-loss journey in September 2016 at 242 pounds. At the time, I suffered from bouts of anxiety and depression and was completely sedentary, she said. My weight was truly beginning to hold me back socially and, more importantly, as a mother.

Although she didn't initially set out to lose weight, she began to walk nearly two miles every day to take her son to school. About two weeks in, I noticed my clothes were fitting looser, and I decided to step it up, she said. This progressed to three-mile walks at a trail nearby, then six-mile walks.

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This increase in activity motivated her to start tracking her calories in My Fitness Pal. In the first month, she lost eight pounds. No radical diet or fitness plan, just tracking everything I ate — the good, the bad and ugly — staying within my calorie goal and walking five days a week, she said. That dramatic loss was all it took to continue what I was doing.

Kim tracks all her food in My Fitness Pal and started out eating 1, 500-1, 650 calories a day. Since diets and restrictive eating didn't work for me in the past, I did not limit what foods I ate but rather started weighing my portions and tracking them, she told . If I wanted Cheetos or chicken wings, I weighed out a portion on my digital food scale and tracked them in MFP.

She found that weighing her food made her more mindful of her eating and prevented bingeing, which made her feel more in control. As she lost weight, she started to make more home-cooked meals. Once she lost 75 pounds, she increased her caloric intake to 1, 800 calories a day. Now that she's in maintenance mode, she eats closer to 1, 900-2, 200 calories a day, depending on how much she works out.

How To Lose Weight Walking

As for her workout, Kim said she lost 100 pounds through just walking. She later joined a mixed-martial arts gym. I soon became addicted to the camaraderie of the fitness classes, she said, and started taking regular boxing and stretch classes. She's also dabbled in jiu-jitsu and Zumba and takes seven to eight classes a week with one to two rest days.

Results keep me motivated, and I feel so much better with daily movement, Kim said. Endorphins have been great for my anxiety and have for the most part replaced food when life throws me curveballs. If I go a day without movement, I just don't feel like myself.

Make a list of what hasn't worked for you in the past, and do the opposite, she advised. If you are not a gym person, walk or dance. If yo-yo dieting and restricting foods has not worked for you in the past, practice moderation or intuitive eating.

How Many Calories Does Walking Burn? (calorie Calculator)

Kim also advised that while doing anything consistently will yield results, it's not feasible unless it's something you want to do for the rest of your life. Once you hit your goal, the journey does not end there, and to maintain the weight you lost, you will need to continue what you were doing to lose that weight in the first place, Kim said. Make sure those things are realistic and sustainable in the long run. Choose a lifestyle, not a diet.

Finally, she recommended finding your tribe. Support was everything during my journey, she said. She also made friends on My Fitness Pal and joined challenges to keep her accountable. She joined a weight-loss-focused Facebook group that kept her accountable and uses her Instagram to inspire others. In this internet age, there is no reason to go at it alone, and sometimes even complete strangers can be your greatest inspiration or support on your journey, she said.

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