Walking is underrated and the gym is overrated

[Anonymous]

I am in a few weight loss groups on Reddit - although I have lost 40 pounds I am still learning how to maintain it. I use an Apple Watch to track my steps. I know it's not 100% accurate but it's what I have and we can assume that if it overcounts one day, it will every day, so the comparison of the day to day is accurate enough. Days when I am sick or it's gross out and I can't get over 2,000 steps in, I will only burn 1500 calories. If I can get 8,000 steps (80 minutes of walking or about 4 miles) in, I'm looking at closer to 1800 calories. So an hour of walking will burn about 300 calories extra.

Back to Reddit and questions about weight loss....people often ask "why am I not losing weight? I go to the gym 4 times a week." It's because lifting weights or going on the elliptical or doing a yoga class do not burn that many calories! You are still living a sedentary life if you do not move all day and then work out. You may change your body disposition but it's not enough to lose weight.

TLDR: if you want to lose weight, WALK MORE and stop acting like going to the gym is enough.

[Anonymous]

Actually, using an elliptical burns a lot of calories if you go fast enough and long enough. And it's much easier on the joints than walking on a treadmill or a paved surface. Plus, you can do it in any kind of weather.

I used my eliliptical frequently in my successful effort to drop 50 pounds. So did my husband. And we still use it. So why are you knocking it?

[Anonymous]

I agree that walking is underrated, but I’m not sure your argument is a good one. Basically you’re saying the days you move more you burn more calories. You’re clearly not walking fast. You would burn more calories if you did 80 min of intense elliptical.
Just move - whatever you enjoy doing and that is sustainable!

[Anonymous]

Anonymous wrote:I am in a few weight loss groups on Reddit - although I have lost 40 pounds I am still learning how to maintain it. I use an Apple Watch to track my steps. I know it's not 100% accurate but it's what I have and we can assume that if it overcounts one day, it will every day, so the comparison of the day to day is accurate enough. Days when I am sick or it's gross out and I can't get over 2,000 steps in, I will only burn 1500 calories. If I can get 8,000 steps (80 minutes of walking or about 4 miles) in, I'm looking at closer to 1800 calories. So an hour of walking will burn about 300 calories extra.

Back to Reddit and questions about weight loss....people often ask "why am I not losing weight? I go to the gym 4 times a week." It's because lifting weights or going on the elliptical or doing a yoga class do not burn that many calories! You are still living a sedentary life if you do not move all day and then work out. You may change your body disposition but it's not enough to lose weight.

TLDR: if you want to lose weight, WALK MORE and stop acting like going to the gym is enough.

I do agree that walking is underrated because people neglect the importance of calories burned through non-exercise activity thermogenesis (NEAT)/he energy expended for everything we do that is not sleeping, eating or sports-like exercise. Living a lifestyle where you move outside of scheduled movement is incredibly important.

At the same time I disagree that strength training is overrated. As we age building and maintaining muscle is incredibly important for posture and bone density.

Now "why am I not losing weight? I go to the gym 4 times a week." the issue here is that people want to believe they need to do more/exercise more to lose weight when it reality that largely comes down to diet. You see it here too, everyone lists their activity/exercise classes, miles run but neglects what they are consuming. Diet for weight loss exercise for health.

[Anonymous]

Walking is good for you to be sure. But I’m positive my 60 min HIIT class burns more calories than a 60 min walk.

Walking a lot should part of your lifestyle and a frequent mode of transport ion but not your only form of exercise. It should be be in addition to more intense cardio and strength training

[Anonymous]

Just being at the gym isn't enough. You have to actually break a sweat and work out. Something a lot of the people you're talking to aren't doing. The gym is not the problem.

[Anonymous]

I agree walking is underrated and that overall health would improve if people just prioritized walking or biking to get around their normal routine, and drove less. It's a huge quality of life issue and if you can design a life that incorporates lots of walking just as part of your routine, it can improve pretty much all aspects of health.

But I think OP is underestimating the other benefits of the gym. Not just weight loss (though you can absolutely lose weight with frequent gym visits if you do the right exercises) but also building strength, finding motivation, protecting yourself from injury, etc. Weight loss by itself should not be the sole goal and there are lots of benefits of going to the gym and lifting weights.

[Anonymous]

Whatever kind of movement that brings you joy or at least you don’t hate and you do regularly is the best one. For me that’s walking. For some people that’s lifting weights. For some people it’s CrossFit or Pilates.

[Anonymous]

Totally with you, OP. I walk the dog, and consider it done

OK, I know it's not enough. I should incorporate yoga poses for strength and flexibility of muscles I don't use every day (or not enough).

[Anonymous]

Your premise is…flawed and kind of stupid.

I’ve lost 50 pounds and haven’t exercised at all. Not even walking beyond 5000 steps or so a day everyday movement.

[Anonymous]

I’m glad it worked for you OP! I hate walking, hate yoga, have a sedentary job - I lost and kept the weight off by weight training and counting carbs. Everyone is different!

[Anonymous]

Cool story.

The way to succeed is to ignore what you think you are burning and not have that affect how you eat. Nobody beyond high intensity weight lifters or endurance athletes even need to bother considering that. And only for the purpose of making sure to fuel enough.

[Anonymous]

We moved to the city and my blood work improved pretty drastically in several different areas after a year of walking for school drop off, errands, to restaurants, etc etc. We go for weeks without driving and the health benefits of a lifestyle where you walk often throughout the day are impressive.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I am in a few weight loss groups on Reddit - although I have lost 40 pounds I am still learning how to maintain it. I use an Apple Watch to track my steps. I know it's not 100% accurate but it's what I have and we can assume that if it overcounts one day, it will every day, so the comparison of the day to day is accurate enough. Days when I am sick or it's gross out and I can't get over 2,000 steps in, I will only burn 1500 calories. If I can get 8,000 steps (80 minutes of walking or about 4 miles) in, I'm looking at closer to 1800 calories. So an hour of walking will burn about 300 calories extra.

Back to Reddit and questions about weight loss....people often ask "why am I not losing weight? I go to the gym 4 times a week." It's because lifting weights or going on the elliptical or doing a yoga class do not burn that many calories! You are still living a sedentary life if you do not move all day and then work out. You may change your body disposition but it's not enough to lose weight.

TLDR: if you want to lose weight, WALK MORE and stop acting like going to the gym is enough.

I do agree that walking is underrated because people neglect the importance of calories burned through non-exercise activity thermogenesis (NEAT)/he energy expended for everything we do that is not sleeping, eating or sports-like exercise. Living a lifestyle where you move outside of scheduled movement is incredibly important.

At the same time I disagree that strength training is overrated. As we age building and maintaining muscle is incredibly important for posture and bone density.

Now "why am I not losing weight? I go to the gym 4 times a week." the issue here is that people want to believe they need to do more/exercise more to lose weight when it reality that largely comes down to diet. You see it here too, everyone lists their activity/exercise classes, miles run but neglects what they are consuming. Diet for weight loss exercise for health.

I agree with all of this.

[Anonymous]

Anonymous wrote:Cool story.

The way to succeed is to ignore what you think you are burning and not have that affect how you eat. Nobody beyond high intensity weight lifters or endurance athletes even need to bother considering that. And only for the purpose of making sure to fuel enough.

Exactly! I ignore the calories burned number when it comes to how much I eat throughout the day.