Anyone Lose Weight From Walking
In 2010, Thomas, a restaurant owner who was overweight at the time, decided to go outside and explore the trails near her home in Virginia.
“My legs didn’t hurt, I felt like I did something, and more importantly, I felt good, my body felt good and that is what made me want to get back out, ” Thomas told NBC News BETTER.
Thomas, 47, also changed her eating habits. She gradually began to lose weight, she says — about three pounds a month. Over time, she lost about 50 pounds.
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“I was never really an athletic person, but I had this self concept that is just wrong, ” she says, “which is that there are athletic people who can do things and then there’s you, and just because I’m not a competitive athlete does not mean that I can’t be athletic.”
To make sure she walked every day, Thomas, who lives in Richmond, Virginia, incorporated walking into her daily routine, like walking to the grocery store.
Thomas says she doesn’t track how much she walks or how many calories she burns. For her, walking is about getting outdoors and enjoying where your legs take you.
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When you’ve been sedentary for a long time, the idea of signing up for a big race, or an intense gym class can be overwhelming, says Thomas.
Instead of committing to a gym, she committed to a promise: every day, she would do some kind of physical activity, whether going for a walk or riding her bike.
“And on the days I wasn’t feeling great, I had to fulfill the minimum, and that’s still my promise, that’s still what I do, ” she says.
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“There was a point where I was out walking and thought I would like to run and so I did, ” she says.
“There are days when it’s just not feasible for me to get out on the trail due to weather, or I need to do a shorter burst of something, or I need to lift weights, and so that’s a gym day, ” she says.
“Feeling the need to be dressed a certain way in order to exercise only puts more obstacles for yourself, ” she explains. “It’s just one more hassle to talk you out of what your body naturally wants to do, which is go outside, enjoy the trees, and take a walk.”
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“Being kind to yourself is getting up and trying and just not shoving yourself forward, and not artificially limiting yourself either, ” she says.
If you are overweight and have been sedentary for a long time, Thomas advises starting small and building up your walking routine in increments.
“Walking has the power to get you somewhere both literally [and] to allow you to take leaps in your mind about what is possible for you and your body, ” says Thomas.
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Want more tips like these? NBC News BETTER is obsessed with finding easier, healthier and smarter ways to live. Sign up for our newsletter and follow us on Facebook, Twitter and Instagram.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.
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.
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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.
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.
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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.
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.
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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.
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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Fitness How the 988 Hotline Really Works — Plus, What's Being Done to Better Support Callers by Alexis Jones 12 hours agoEver since bad knees forced Susie to retire and move in with Becky and her husband, the sisters had shared a home office where they’d surf the web and plan adventures for their golden years.
Of course, at over 325 pounds each and in constant pain, they had limited options — unless they made changes. “Read what I sent you, ” urged Susie. “It sounds doable.” A lover of all things sparkly, Susie had stumbled on a free weight loss site called SparkPeople and decided it was fate. Becky wasn’t so sure. “No diets, ” she insisted. “I refuse to starve ever again.” Susie bit her lip.
She thought. Suddenly, Susie had an idea: “Tell me what you want to eat, and I’ll find a way to make it healthy.”
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Susie was the more hopeful one on that spring day in Wisconsin, but she understood how Becky felt. Both had battled extra pounds their whole lives, enduring failure after failure. Susie recently looked into gastric bypass but couldn’t even manage to lose 35 pounds to qualify.
So different, in fact, that the site calculated she could have 2, 200 calories a day. Was it too much? She read posts from other dieters; they seemed to be happily succeeding. So Susie put her doubts aside.
In the days that followed, Susie experimented with lightened-up chili, casseroles, and pot roast. She typed it all into her food log, which tracked calories and helped make sure her meals had enough energizing nutrients like protein and fiber. By the
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