Can people lose weight by walking?

Question from Patty: Do you think people can lose weight walking? What about a weighted vest? I have been doing some research on this.

Answer from Melinda Irwin, Ph.D., M.P.H.: Definitely, people can lose weight walking. In a study I published a couple of years ago in JAMA, while we showed modest weight loss with exercise—about 3 pounds over a year—we showed up to 10 percent loss in abdominal body fat. So sometimes your walking program may not lead to a change on the scale, but a change in your belt loop or waist size.

My physical change, at first, was more belt loop and less weight loss. It’s a real battle, the scale vs. physical measurements, an everyday dilemma that we each face on our get fit journey. I broke my own promise, of not weighing myself for two years and I paid with disappointment.

Around the beginning of the year, I was at a family members house and they had a scale. After days of not getting on that scale, I broke down and stepped on the evil instrument and I was not happy with the number that appeared. The number, showed very little progress, but I knew that all my clothes fit much, much looser. Had I really lost weight? Was the scale correct? Was I deluding myself? How had this happened?

I had walked 1600 miles in the prior 13 months, no messing around, I had walked fast and furious and I had religiously avoided the scale. I felt that by not focusing on my weight the experience of getting back into shape would be more pleasant and productive. It’s human natural to focus on the pound by pound weight changes and this method usually leads only to disappointment and loss of long term motivation.

The next day, on the plane back to Washington DC, I thought about my year long walking journey. I had drop at least 3-4 inches off my waist and felt awesome. It turned out that the scale was wrong and wasn’t used. I had lost 15 pounds but in a moment of weakness, I had taught myself an important lesson. Less scale time and more walking time. With regular exercise, walking, my weight will and did fall off. It just requires time, patience and commitment.

When I re-started this walking journey, I focused on consistently doing what I had had for 15 years, walk six days a week and with this renewed commitment the weight would come off. Here’s my original commitment: walk 6000 miles in 5 years. Then I’ll weigh myself. The walking part is still on course and the scale part, now back on course.

MikeZ - “step by step to weight loss just lose the scale”

Please consult your physician before starting any exercise or weight loss program. 
Your physician is your very best resource.

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