Can You Lose Weight by Walking an Hour a Day?

[@basikboy]

I walk 60-90 minutes just about every day and eat at a calorie deficit and have lost 60lbs in 5 months. People don't realize just how effective walking is.

[@Pedgo1986]

Iam doing same and i lost 50lbs. I will add more cardio to build stamina and more shape body but for now walking and diet changes are best i was not in shape for running or hitting gym when i was winded just after one flight of stairs. Iam getting much better already resolved many health issues as apnoea, oedema, reflux etc.. Walking is not effective from athletic standpoint but also very effective because in this day and age people are barely moving so its still massive upgrade from sitting whole day in front of PC. As was said in video things need time to happen and big mistake is people start super hard beyond their limits and will thinking it few weeks miracle happen and they fail spectacularly. There are many videos of people that do it but that's not normal they are outliners with iron will and dedication and 99% of people cant do it.

[@xoxomira18]

I walk 45 minutes to an hour a day and in 7 weeks I dropped 20 lbs as of today, I also cut out soda primarily only drinking water and water with mio and protein shakes, cleaned up my diet and feel human again :) it’s amazing what cardio can do for you. I also dropped my resting heart rate from 75+ to 60+

[@JitinMisra]

how much calorie deficit did you do ?

[@clemdane]

Same here. Just over 50 pounds since October.

[@jeffreyadams648]

This is the only way to do it. You can walk to the cows come home but you out eat your walking you’re still FATTTTTTTTTTT!

[@deborahbridgeforth3092]

I’ve been walking 10,00 steps a day five days a week for 5 months. Starting weight was 243 I’m down 208. I’m proud of myself

[@aic0809]

Congratulations!! 🎉🍾 I’m inspired by your consistency and achievements in terms of getting healthier!

[@BluBlu111]

1000 steps isn't a lot but it's a start.

[@mari_chewy]

Wow! That's amazing. Congrats

[@Jazsway910]

10,00 is a really good amount to try.

[@sharpenrightservicesllc]

In January 2021 I committed to walking every morning. When I started I weighed 216. I started with walking a mile each day. After a few months I started doing 2 miles. then 3, then 4. I have been doing 5 miles a day for over a year. I am at 155lbs. Now it is a habit and I walk no matter the weather. I feel great.

[@NikkiGRocks4Ever]

Absolutely yes. I walk about an hour a day. Sometimes more. I love walking so much I feel like I can walk forever. I have lost 62 pounds. My goal is to lose 60 more. I made significant lifestyle changes. I have changed my mindset for the better. It’s about being the best version of me.

[@trainforever1142]

Congrats on your success!

[@NikkiGRocks4Ever]

@@trainforever1142 Thank you. You have a great channel. I hope the numbers of your subscribers grow exponentially.

[@trainforever1142]

@@NikkiGRocks4Ever Thank you that's very kind. I need to get back to uploading videos regularly. It's been a while. This was nice encouragement.

[@jasmineharris5318]

😍

[@clemdane]

Same here. I've lost over 50 pounds and want to lose 50 more

[@jc4evur661]

-Walking is good -Brisk walking is better -Brisk walking on inclines (stairs, treadmill etc.) is best!

[@jc10907Sealy]

Plus wearing a weight vest

[@China786]

That will finish your knees much sooner

[@banburypandora]

walking is free best part!

[@istarhabeen]

You WILL lose weight and I can confirm that since I've lost over 30 kgs in a short period of time. Walking is the best exercise for weight loss, better mental health, anti-aging (combined with sunscreen), better self-esteem, good sleep, lower blood pressure/cholesterol/insulin, boosts fertility, firmer body, less eating (good for those who binge eat like me) and much more. I promise you all of that will show if you walk 1-2 hours a day 5-6 days. Just make sure you have a good pair of shoes.🙂

[@ecogreenarchive]

Yes it does tend to curve my appetite and makes me wanna eat better which improves my walking.

[@w.3009]

For me it was the mental clarity it gave me that made me stick with it and now I can't stop wanting to walk everyday to relax myself :)

[@istarhabeen]

@@ecogreenarchive Yesss😍

[@deirdresmith7314]

Hi what shoes do you recommend?

[@istarhabeen]

@@deirdresmith7314 I use adidas walking shoes but there are other good ones too.

[@seamusmcevoy2011]

This was very interesting, thanks for posting. My own experience is simple, back in September 2020 I weighed 16 stones (224 lbs) and I was shocked to be honest. I started walking 30 minutes a day every day irrespective of what I had on. I have built this up to 70 minutes, once again irrespective of what else I am doing that day, and I now weigh 13 st 9lbs (190 lbs). The only thing I have changed is that I walk every day, no change in diet or more exercise than I was already doing except the walking. I'm extremely pleased with the results, as is my wife!!!!

[@trainforever1142]

Thanks for sharing your story. Good luck with your health and fitness!

[@seamusmcevoy2011]

@@trainforever1142 Thanks mate, I've just got back from today's walk, feeling refreshed!!

[@zilverheart]

34lbs in 14 months?

[@norahr434]

@@zilverheart very marvelous note that he didn’t have any other changes,

[@robertw477]

Thats great.

[@ProudtobeaCanuck]

I started walking 10,000 steps 5 days a week back in March. I’ve lost 18 pounds so far. It’s been 3 months.

[@H1RFULT]

What was your weight when you started?

[@samsmom400]

@thulomanchay I just reread your comment, I don't know why I wrote, "That's not true."!! I must have misread it. Yes, it can be very disheartening and you're right, you do have to change your routine. I'm going to delete my previous comment. Have you been doing any fasting?

[@bvsantosh2318]

@thulomanchay True, but if we increase walking speed or time, we might reduce weight by small range as Calories burnt are increasing than before

[@kennethsanders6096]

How long does it take for you to walk 10,000 steps?

[@videogazer801]

@@kennethsanders6096it takes about 3.5 hours to 10 miles to walk 10,000 steps.

[@NIGHTFURYGAMING2K16]

Thanks for the calculator man. My fitbit says 150 more calories than the calculator. I love my daily walks. I walk 1 hour and 20 minutes everyday. I lost 19KG within 3 months. Did resistance training and proper diet. Its not that difficult guys. Just have discipline and consistency. DONT GIVE UP!!!!

[@mmacleod312]

❤❤❤

[@musikmakerfan]

Wow nearly 42 lbs in 3 months. Great job man

[@scooterledges4]

How fast did you walk everyday and what did you eat and did you fast at all?

[@NIGHTFURYGAMING2K16]

Just a normal walk. I had 2 meals a day. Eggs, chicken, wholemeal bread, grains etc...one ingredient food is best. 16/8 Intermittent Fasting. Skipped morning meals. Now I am doing rucking. I carry 20kg of weight plates for a 1 hour walk. Weight goes down like crazy. Try that and see.@@scooterledges4

[@mody6930]

I don't need gym or an extreme diet all I need is to walk everyday for one hour to lose weight and reach my desirable weight. This is my 8th month and I was 260 pounds but now I'm 180 pounds 👊🏽 An update: Only few days left and I'll be completing 12 months. My current weight is 165 pounds (75 kgs) 🤜🏽

[@trainforever1142]

Glad you found the solution that works for you! Congrats on your success!

[@G-man45444]

🤜🏼

[@melmagmel]

Yeah, but you still have to watch what you eat and drink.

[@MoonLightOnWater1]

So wonderful!! Congratulations.

[@JordanAndretta]

Uhh if you don’t mind me asking what was your diet?

[@Ogdensnutgoneflake78]

For just over 2 months I have been walking 6 miles 6 days a week. Been averaging 30+ miles a week. Benefits have been both physical and mental. I have lost weight and no longer in pain (have fibromyalgia). It has been life changing and a workout that is sustainable. Recommend to everyone the benefits of taking up walking

[@trainforever1142]

Congratulations on your success! Thanks for sharing.

[@blackbiker1961]

See that's what I'm talking about you did it ( just go do it ) you found out what was best for you and did it, you don't need math, science, or some cat on a chalkboard confusing you. Hey, power to you keep going my friend.

[@robertw477]

I have been similar since november and seeing major improvements in abotu 60 days.

[@laurie329808]

@pompeychris81 I too have Fibromyalgia (plus other conditions) and while I'm generally active anyway (& had originally started my weight loss journey back in November 2011), I only recently (on January 31st) decided to actively go back to the gym... so I'm back to working out (mostly treadmill work at the gym) AND also walking to & from the gym (since it's practically down the road and around the corner from where I currently live). At my heaviest (I'm also only a very short 4'9" tall) I was 155 lbs. I honestly didn't know I had gotten that big until August 2011 when I had gone to my 10 year high school reunion... I saw the pictures that were taken, and it was horrendous. While I don't remember what I weighed (back in high school), I know sure as hell that I WASN'T 155 lbs. & was appalled as to how I had let myself go THAT badly. I then decided, 3 months later, to start my weight loss journey... I started it on Saturday, November 26, 2011 (the Saturday AFTER Thanksgiving that year) and people thought I was pretty crazy to have chosen to start my journey during the start of the holiday season (with all the food around). In that first year, I went from 155 & losing a total of 28 lbs. (was down to 127 lbs. by the end of my 1st year). 😊 Right now I'm hovering in the mid 130's and need to get down to a MINIMUM 123 lbs. in the next month or so, as my fiancé & I are getting married this summer (in early August 2022) and I was around 123 when I first bought my gown & need to fit back into it so that I can also get the few (mostly to the length) alterations done... Ultimate goal will be just south of 100 lbs. (around 90 lbs.), but for now if I can get down to 110 lbs. I'll be happy... as per BMI calculators, I can only weigh up to around 115.5 lbs. (for me to be at a "healthy" BMI) for my height.

[@rajkahlon1677]

Morning I also have chronic fatigue, my weight ballooned to 121kg over COVID, I sarted walking around the local park, it exactly a mile, I could only manage 2 miles just about, I stepped it up gradually and after 3 months, I’m now walking 8 miles a day, I have lost 10kg, another 15kg to go, but I’m pleased with the outcome, I have stopped drinking and eating junk food

[@EyezofMoe]

Started my personal weight loss journey to better my health. Started out at 294, 5 weeks later I’m at 273. 3 protein shakes per day and 1 protein bar. Steps are currently up to 12k per day. I’m grateful that it’s working for me. Already had to go down a size in my work uniform. Keep pushing through!

[@EyezofMoe]

267.1 at start of week 8 ! Slowly but surely melting off!!

[@CircleCity61]

@@EyezofMoe how is it going for you now?

[@EyezofMoe]

@@CircleCity61 down 48 lbs as of yesterday!!

[@vlashikito6373]

I want an update🎉🎉

[@EyezofMoe]

@@vlashikito6373 currently at 254

[@bobbowie9350]

Walking is fun. I love being outside. Gift of life. Never take it for granted. Just wear sunscreen.

[@MsLeahCEO]

I’m on my 3rd month of walking 40-50 minutes in my apartment complex… feeling great I can tell I’ve lost some weight. My mood is better and blood pressure went down. My scale went out and I haven’t checked again since month 1. Will update comment once I get a scale!

[@trainforever1142]

Congrats on your success! Good luck!

[@amymay2442]

That is great!! Amazing what getting outside and simply walking can do for you!

[@zilverheart]

How r u now

[@MsLeahCEO]

@@zilverheart I still haven’t gotten a scale but I weighed myself over my sisters on Christmas and I’m down about 12 lbs. My family says it looks as though I’m losing weight they haven’t seen me since August. So that’s definitely a motivation. I have started in home waking workouts since it’s getting colder and dark earlier.

[@addictedtostacks]

@@MsLeahCEO You can walk around a department store (Walmart) or a mall on those cold days.

[@rusticski]

Anyone feeling discouraged I’ve lost 30lbs walking 15k steps four days a week whilst eating in a calorie deficit. It’s taken me 8 months

[@samsmom400]

Yes. I was doing carnivore and added OMAD. I fast for 20 hours. I have lost 11 inches, I'm in my 10th week. I have been walking 10K STEPS a day for 5 days now. I'm about to add weight workouts. I think that eliminating sugar COMPLETELY must be done. Also, adding weight training. My chiropractor told me that only muscle burns fat. Best wishes!

[@SiriusStarGazer]

walking to lose weight and cutting back on calories is like magic.! I mean its unbelievable when you see the changes in your body just by walking, especially your stomach. You want to know if its that simple.

[@najhongflanax3674]

Ive been been walking in the morning for 1 hour for 1 month now.i started at 106kg.now im at 96 kg..i also avoided sugar filled drinks and beer😢(my fave)..now im going to 1hr and 30mins of walking..👍👍👍🏃

[@trainforever1142]

That’s awesome thanks for sharing! Wishing you continued success!

[@iixfarai]

Omg I’m on a 8 week summer holiday and if I do this I could loose 20kg which is 10kg away from my goal weight

[@najhongflanax3674]

@@iixfarai Good..take it one day at a time.If I can do it.you can too👍👍👍

[@kikatis3313]

I have been walking for 1 month now started at 3 miles now I’m walking 4 to 4.5 miles I haven’t loss any weight but I do feel better in my clothes

[@najhongflanax3674]

@@kikatis3313 try cutting down on your calorie intake..nonetheless,keep it up and never give up.👍👍👍feeling good in your clothes is a plus👍

[@belindajardim3145]

Absolutely I agree. Consistency is key. walking everyday has kept my weight down. there r days that I dont walk like if theres a thunderstorm n raining but other than that I walk my 3 dogs daily and they look forward to it. There are days I do more walking n there r days I do less but it's by doing it religiously that u get th benefits

[@shermans8236]

That is correct! During the first Corona lockdown I did nothings but walk around 4 times a week, building up from 20 to 40 minutes of slightly brisk walking. With no other change to my daily routine. I was the only person i know having lost weight after a few months of lockdown

[@Scott-got-caught]

But did you continue those habits?

[@shermans8236]

@@Scott-got-caught for a while I didn’t and noticed a decline in overall feeling of well-being and again slowly putting on back weight

[@janetapate1540]

Great video. I weigh 243. I weigh 212. My goal weight is 130. I know in the heart. I will get there. I'm a very strong person. I keep pushing myself.

[@janetapate1540]

Meant my weight was 243.

[@brookepettenati3323]

@@janetapate1540 you got this!

[@janetapate1540]

@@brookepettenati3323 . Thank you. Things like this means a lot in my life.

[@Revasen11]

I love your confidence. How are you doing now? I hope you are getting nearer and nearer to your goals everyday.

[@janetapate1540]

@@Revasen11 I did weigh 286. I weigh myself this morning. I weigh 226. Have lost 60 pounds so far. My goal weight is 130.

[@MZBENNE]

I only walked for an hour everyday for My first ever weight loss in 2015. I was able to keep in shape by walking until 2019 when Covid hit. I let my self go for a while and now, I am back to walking every day. Walking is the cheapest exercise. You get in shape without any body aches😩.

[@kwashington859]

I walk 1 to 2 miles(incline 10) 5x per week, burning straight fat bc I am always about 18 hours into my fast. To keep my curves, I also lift heavy 3x per week. I love it!

[@cheshirecat2641]

This is single biggest narcissism, ego and arrogance spectacle I've seen in years.

[@UndertheNeedle282]

@@cheshirecat2641 how?

[@viziontrex]

@@cheshirecat2641 good. If this passes for narcissism and ego tripping, then we need more of it.

[@ConnieA1262]

@@cheshirecat2641 Your mental illness is showing.

[@cy9105]

I’ve been walking and strength training with kettlebells for about a month now. The mood and energy boost alone is worth it. I walk between three to four miles a day at a pace that really gets my heart rate going, followed by 20-30 minutes of kettlebell work. I began to notice the energy increase after about a week, and it feels incredible.

[@trainforever1142]

Thanks for sharing that

[@samsmom400]

How many inches have you lost? Or weight? Or sizes? I just started walking and I want to add some weight training, but I can't afford a gym membership. I'd appreciate any help you can give. Thank you!

[@jamessher6956]

@@samsmom400 Gym membership not needed. One or two kettlebells and body weight exercises are all you need. Plenty of KZbin videos available on how to plan your workouts. Good luck, kettlebells are fantastic.

[@catz4m8z]

Its all about the calorie deficit, you can walk all you like but without a calorie deficit you wont lose weight. But even so walking is fantastic exercise and getting out in the fresh air is good for your mental health too so well worth doing!

[@babyfaced7538]

Working as a server/Waiter for almost 7 years. During rush hours, its like 4-5 hrs. continous running back & forth. Damn, it feels good. Its like you're working out at your work that's working you out.😂 Im so fit & healthy. God bless.❤

[@kevindavidchristian]

I started diet a week ago , loss 2 kg already (94 kg ➡️ 92 kg). Walking for 2 hours (mostly b4 bed) , and ate 900 calories + 3 liter water or green tea a day . Most hardest thing so far is control the appetite at night lol. My goal is 70 kg . Wish me luck 😤

[@trainforever1142]

Good luck! If you find your plan too difficult I'd expect you would still make progress with a more moderate approach. Play the long game.

[@AmyLee-ns3uj]

900 is way too low...

[@mrmrs7798]

@@AmyLee-ns3uj true

[@Jam-tr1ny]

If you do 900 calorie, you might loose muscle which will then lower your metabolic rate.

[@fairy1110]

How is it now? Update

[@melmagmel]

Walking an hour a day is great, but you still have to watch what you eat and drink.

[@robertallen6710]

I walk an hour/day and FINALLY got over my emotional eating...

[@amandadavies..]

Exactly....people seem to think you can lose weight by walking / exercise alone. My husband walks about 5 or 6 miles a day, sometimes more but never loses any weight...but that's not the reason he walks, he just likes it. I, who hate walking, would rather eat less than walk or exercise for the amount of time it would take to burn off anything significant ( a lot...too much for me). I've lost 70 lbs in 10 months by changing my eating habits and cutting out alcohol completely ( other than at Christmas, when I regained about 5 lbs in a week...I am convinced the alcohol had a lot to do with it because your body burns off alcohol before anything else)

[@janetapate1540]

Good morning. I started walking in February 2022. Have lost 32 pounds. I'm finally up to 8 miles a day now. I brisk walk then slow down. Feel very blessed. I do go up a pound in weight. Then couple days. I lose it.

[@poojajadhav2473]

How much time does it take to walk 8 miles ?

[@janetapate1540]

@@poojajadhav2473 Takes me 2 hours 55 minutes. I do this every day. Even when it rains. I got a place to walk. I enjoy being outdoors.

[@samsmom400]

How many steps is this? So happy for you!

[@janetapate1540]

@@samsmom400 Good morning. This morning I went little over. I done 25,000 steps. That's 12 miles this morning. Some mornings. I push myself go a extra mile. No more than 12 miles No less than 8 miles a day. 7 days a week. I watch the weather. Pick out the best time

[@truthof7382]

Walking with a mixed cadence (faster, regular pace, add hills to mix it up etc.) is very effective for losing weight and reduce stress. But you could take the next step of just “watching” what you eat. Stay away from sugars, eliminate or drastically reduce your intake of rice, pasta and breads. Incorporate more veggies, and fruits and even proper portions of lean meats inc fish into your meals. Think about a piece of fruit between meals or after dinner instead of the cookies or chips. For your fastest result bump up to the next level. Exercises and actually count the calories you take in as this gentleman does a great job explaining about caloric deficit. It’s so easy with phone apps these days and subscribe to a channel like this for constant inspiration and knowledge. You are worth the time and effort and you deserve to feel good and live long.

[@fitforfreelance]

Great video with a reminder that the simplest things can make a huge impact

[@trainforever1142]

Thanks! That's exactly right.

[@youaskedtarot]

This was very helpful! I started walking 45 minutes a day and it does help me lose weight without feeling more hungry.

[@staceykersting705]

I usually consume about 200 calories below my maintenance requirement. I do 4-5 10 min exercise videos a day, or walk about 40-50 minutes...sometimes a combo of both. I've been losing a few lbs a month, even tho I'm close to my ideal weight. I also stay somewhat low carb and 'fast' about 14-16 hrs overnight. Makes it easy when you're not too extreme in any one area. I'm almost 70. 5' 9''/ 148 lbs. Fill up on veggies!

[@samsmom400]

Congratulations!! Dy Ann says that for women our age if you fast 20 hours it makes all the difference in getting weight off.

[@gk5891]

With a 21.9 BMI at 70 and losing 0.5-1.0 kg a month I see no reason to increase her fasting period. If anything she might consider decreasing it (LBM dependent).

[@jodyjackson5475]

Or eat a steak 👌🏼

[@Scott-got-caught]

I really believe that intermittent fasting is the key to maintaining a healthy weight. Depending on age range, alternating between 12-18 or even 20 hours is practical and sustainable

[@CaesarAugustus.]

70 and still being that health-conscious? That's awesome!

[@raylemar2386]

I love walking at the Gym. I go in the mornings, do a full body workout, then walk 1 hour on the machine, typically burning 300 calories and walking 3miles in that hour. I eat once a day to stay calorie deficient. When I started my program, I weighed 290 lbs. 90 days later I now weigh 255 and feel much better, look much better. Losing fat in my arms., chest , legs, belly, love handles. Honing in on 20 percent body fat.

[@thetalkinggrowthchannel9262]

Yo I'm 250 trying to get down to about 215-225 chest fat is definitely something I'm tryna lose

[@yolandam611]

Loved this video. Slow and steady wins the weight loss race

[@trainforever1142]

Thank you, and agree!

[@scooter5940]

This will work. You have to find what is sustainable for you. I gradually increased my walking in the spring of 2020, from less than 5000 to nearly 10,000 steps per day by the end of 2021. I did nothing to my eating habits (which I still find really difficult) and lost nothing. Finally, in the second half of 2022, we moved to FL and I pushed past 12, 15, and for the last two months, more than 22,000 steps per day. When the weight started to come off seven months ago, it inspired me to make modest changes to my diet - cutting out lots but not all of the sweets, lightening on carbs a bit. But I still drink some beer and wine most days, and don’t count my calories. I also phased in 3 hours a week in the gym, starting in November. So far, I’ve gone from 222 to 187 pounds in about 8 months, and the impact has been dramatic. No more sleep apnea. I’m stronger, my resting pulse is down, and I feel better. At some point, I may have to make additional changes to what I eat to continue to lose fat and gain muscle, and I am sure I could have lost weight faster by eating less. But, the point is I didn’t have to, and I found something I could sustain, over time, without feeling deprived. I’m 59, this worked for me, and I will never go back, as long as my health allows. Most people can’t find the 2-3+ hours per day I devote to exercise, I get it. But many of those might be able to do a better job of cleaning up their eating than I did. Don’t let anyone tell you you “have to do this” or “have to do that”. The principles discussed in this video work - just find a combination that you can sustain.

[@trainforever1142]

This is awesome. Thank you for sharing.

[@diegoleiva7242]

I'm a 38 y/o male, 5 foot 9. I started the year at 180 pounds with around 25% body fat, fully sedentary even though I've trained a lot in the past. I weighed 168 pounds today, lost about two inches of gut since January and I'm around 21-22% BF, just by adjusting nutrition, boxing training and occasional long walks. Since yesterday I've added walking at least 30 minutes to an hour everyday, so I expect my weight loss to become much quicker during July and August. I'm aiming to drop my bodyfat to 12-15%. Will update!

[@Rose0004]

Any updates to share?

[@tamamalosi]

Daily Walking (average 1 hour). Heavy Weights (three days weekly). BJJ Rolling (fives time weekly). No sugar. Minimal processed foods. Lots of black coffee. Dropped 50lbs.

[@koboskolors]

Sustainably and responsibly. Two absolute key words.

[@stevec3872]

You might, depending on your diet, how much you want to restrict your calories, and how much weight you have to lose. I walked and hour and a half a day for years and lost little weight while eating the high carb Standard American Diet (SAD). A year ago I went on a low carb/high fat diet, lost 40 pounds and have easily kept it off, and never count calories. I still walk to keep in shape, but not to lose weight. I still don't count calories and eat until I'm full.

[@kikatis3313]

Thank you I think thats my problem I just started eating cleaner

[@noeminoemi1350]

high fat what about your cholesterol level? did it go up?

[@thinkcat01]

stevec3872 What kind of diet do you do?

[@stevec3872]

@@thinkcat01 I started 3 years ago eating the keto diet which is really a dietary lifestyle and now am mostly carnivore. There are lots and lots of videos about it on KZbin. The weight is still off. Try it for a week or 2 and do the best you can. The results will motivate you to continue--not just weight loss, but health improvements.

[@rubykeiss1540]

Needed a shove to get motivated. I'm in my 60's with autoimmune disease. Can do 4 klms in 40mins at 6klms per hour. But one hour is too much atm. Good to know the science. 👏🏼👏🏼👏🏾

[@trainforever1142]

40 minutes is great! Good luck, keep at it!

[@rubykeiss1540]

@@trainforever1142 thanks for the encouragement 🧡

[@maudeboggins9834]

Slow & steady is the best as it means one keeps the weight off. Going too fast means putting it all back on. Slow & steady also means exercise becomes part of your lifestyle.

[@trainforever1142]

I agree

[@skykitchen867]

Yes, you can! It took me awhile to become overweight, however it took me awhile to lose it. Weight loss was gradual, the way I wanted it. So enjoyable and easy to do. When covid hit, I found a walk at home program on the net that has worked wonders. Great video, thank you for posting.

[@trainforever1142]

Thanks for sharing your experience!

[@Pam-bx2mm]

I started daily walking again about 2 weeks ago. I personally don’t feel as hungry after I am done with a walk. I naturally don’t want to eat as much when I’m walking every day.

[@jbazan11]

I was at 250 started walking 2 months ago 30-45 minutes after work down to 230. Also cut out fast food 100% started meal prepping with little cooking oil and lots of veggies. I do feel better health wise!

[@veliagarcia3606]

Thank you so much for the speech. I will change my walking time from 25 minutes to one hour. Again thank you. Covina Ca

[@Bassflexr]

The reason why body fat isn't the 454g X 9 calories is because that is a pure fat number but body fat is stored in adipose tissue that is only 85-87% fat for most people. the rest is adipose tissue, water and some nutrients. That's why you have to reduce the amount of calories in a lb of body fat by 13-17% from that 454g X 9 calories number. It's somewhere between 3473 -3700 calories for most of the population.

[@Bassflexr]

Also, just subscribed. I am also an environmental engineer so if you ever have questions about the math of anything you can always hit me up and I'll gladly give ya insight.

[@trainforever1142]

Appreciate your comment! I looked this up too shortly after posting the video and it's so helpful to have your comment right here for anyone else that might be wondering. Appreciate it.

[@bethanytaylor1704]

I've walked off 50 lbs in the past year and still going. I also drink tons of water, manage my meds, and most of all- eat better and count my calories.

[@stephanieshine384]

I walk between 10,000-15,000 steps a day and do IF fasting daily 16-20 hours daily I eat more fruit and fish, veggies and nuts and I have not weighed myself since Jan of 2023 but others who see me can tell a huge difference. I was between 152-164 I know I have trimmed down because of how my undies fit and my energy level and I feel so much better on the inside, and I feel more vibrate and my goal is to walk 5-6 days a week. After I walk I do arm workout and ab workout and that is my complete body workout and its working for me!!!

[@rubensanchez9264]

I started walking one hour everyday with out changing my diet and I lost nine pounds in five weeks also my high cholesterol went low

[@jemconvery8937]

Walking is so much better than running. I'm 59 and was 292 lbs in Sept 23. I have dropped 68lbs by walking everyday. If you twang a muscle running, your daily exercise is in jeopardy and your routine is interrupted. I walk about 8 kms a day for about an hour. Changed diet, lots of veggies and some protein, fewer carbs. One meal a day. Target is 190 lbs.

[@trainforever1142]

Great point about the increased injury risk with running. It's particularly relevant for people who are just starting out with exercise, or returning to it after a long layoff. Good luck with your goals.

[@leonjones7120]

In 2013 i weighed OVER 25 stone. I became aware of my pineapple size in photos and became appalled by this. I had a dog and took him walking. He was always up for it. I lost 9 stone over 3 years. I put a stone on but established at around 114 KG. I have walked over 8k steps every day, day in and day out for many years. Its possible to lose weight if your aware of your snacking. My sister made me aware of snacking couple of times an hour. If you nail this, its a start. I eat Weight Watcher meals this helps me too.

[@sbsnate2312]

Very science based, nuanced and grounded video. Subscribed 👌

[@hinafaisal5666]

Walking has been a part of my life for 25 years..ofcourse with occasional breaks due to other commitments. In 50 min walk i lose around 250 calories..in the course of the whole day i lose approximately 1500 cal. My weight is stable at 60kg... why am i not losing weight.

[@trainforever1142]

Thank you for your question. It’s difficult to provide personalized advice without a lot more information. What I can say is that if you’re daily energy expenditure is 1500 kcal and your body weight is stable, that suggests your energy intake is also around 1500 kcal. Losing weight requires being in a calorie deficit, so either further increases in activity or reducing calorie intake would be the next steps. Things like eating more protein, drinking lots of water, getting good sleep and doing strength training two or more times per week are other habits that help with weight loss goals.

[@hinafaisal5666]

@@trainforever1142 thanks so much for your reply.. I am 59 years old and 5ft 1inch in height. I do a reasonable intensity workout twice a week. I guess I have to pay attention to my intake of food.

[@trainforever1142]

Hina Faisal that’s a logical next step for sure! Good luck!

[@hinafaisal5666]

@@trainforever1142 thanks!

[@hinafaisal5666]

@@lyssanch3096 i feel the need to trim some fat.. according to my trainer not to go by the scale as muscle has weight too 😊

[@jrstrange123]

I walk an hour per day. Not to lose weight but because it refreshes my mind.

[@trainforever1142]

Same here!

[@devinraymond]

Statistics, although interesting to a degree, should not be the benchmark to calculate your goals. Just walk - just exercise - just move - just eat less and enjoy the feeling.

[@MrDatvaguy]

I walk an hour a day while my incline is at 7 and my speed is at 3. Approximately I lose 500 calories a day from this 3 mile walk 😁

[@staceyhunt6769]

I take a 2 mile walk with my kids every day (Time varies because small kids. When they stop I effectively do laps around them until we get going again. I lost 2kg in the first week. Next weigh in is 2 days and I pair it now with 1.5hrs of paced weight training. I feel great.

[@simplytine2939]

My work requires physical activity. Lifting walking , thankful i lost my weight and fat incorporated proper eating.

[@Harleopet]

I am about 210lbs and its mostly because I just don't move at all in a day, just sitting in front of my computer. I have regulated the amount of snacks and food I eat, but not so much that I count the calories. So I figured that I could use the gym-membership that I had and just walk on the treadmill every so often for 1 hour. And its not bad, I just set it to a semi-quick walking speed with an incline, place my phone on the machine and just watch some videos while walking. I don't feel sick or tired after doing so, no muscle pains either, which is quite nice. The machine calculates that I am walking off about 420Kcal an hour by doing so, and there are some small results already, like almost no double chin when tilting my head down. Good luck to everyone else. (I would walk up some trails in the mountain instead, but that would require me to go all the way back again + I have pollen allergy, so walking in nature isn't as comfortable.)

[@trainforever1142]

Thank you for sharing your story. Wishing you continued success with your goals. Sounds like you are off to a great start.

[@lokagirl6822]

Walking made me feel full longer, hence the cravings stopped, no more binge eating. I tried to be more aware with the food i take because i dont want to waste the effort i did after an hour of walking. Low impact, steady approach works best to sustain the exercise to be on a regular basis.

[@waynekimler6355]

I'm going to do an hour a day. I take seizure and heart medicine and can't lose weight. I eat little to none so just frustrated.

[@jimkofron8638]

Lost 50 pounds in 16 weeks. From 220 to 170. Walking at least 30 minutes and at times an hour a day. But this was combined with a significant calorie deficit. That for me, was too much weight to fast. At about 30 pounds lost my clothes were fitting really good. 20 pounds later I looked not very good in my clothes because I lost muscle as well. But looking good again due to weight training. I should have been doing BOTH at the same time.

[@trainforever1142]

Thanks for sharing your story. The role that strength training plays in better weight loss outcomes is still underrated. People like you sharing your story helps. Thanks!

[@jrcxley]

Ha, my wife has to use a mobility scooter because she's waiting for a knee op. She's an incredible pacesetter as I've never walked this fast for so long. Hopefully the knee op goes well and we can get back to walking together again.

[@austenowensmusic]

This is a very good video! Love ur content bro! Just started my fitness journey in March and 20 pounds down

[@trainforever1142]

Thank you and congrats on your success!

[@Otaku437]

In response to your question about calories in fat, according to a Healthline article, "Body fat is mixed with fluid and protein. Therefore, its composition and calorie content are not the same as pure fat," and "Body fat tissue is 87% fat." Using 87% gets you to around 3500.

[@kenmarriott5772]

The goal is fat loss. Low level exercise uses more fat energy. High level exercise uses more glucose, will make you hungery and cause you to eat.

[@TheQuigg11]

I started working out 3 months ago and have lost some weight but not as much as i would have liked, i work from home so i don't get the hour walking i used to everyday. I had an hour walk last night that totalled 7500 steps which brings me to 10k steps per day when my other daily steps are added in. I'm going to do it daily for the next few months and see what 3 months with 10k steps per day in addition to my usual working out brings.

[@trainforever1142]

Great observation about the effect of losing some average daily physical activity. Good luck with your training!

[@saeedkhan7817]

By only walking 50 minutes morning and 50 minutes evening eat one meal in 24hr with alot of water finally I I lost 22kg in three months.was 108kg and now after three months 86.my goal is 75.will walk 2 months more with same diet

[@lesimalek3153]

What are you eating just started too am 107 too my goal is 60 kg

[@gregap8282]

I walk 1 hour in the morning in the treadmill, then I go for 1 1/2 weight lifting workout routine at the gym, then another hour in the treadmill at night. But I didn't lose any weight, eventhough I know I'm working really hard. My diet is on point, I think sometimes the body just wants to be an ahole

[@NikkiGRocks4Ever]

@Greg AP. It sounds like you are definitely building muscle. Muscle weighs more than fat. The scale will eventually show you lost weight. I was in a similar situation. My friend suggested that I measure my body and keep track. In a 3 week period, the scale showed I didn’t gain nor lose. The good news is I lost 3 inches off of my body. Don’t give up! You will see results soon.

[@mayrareyes8135]

I'm in the same boat. I weight lift, track my macros and not lost a pound however my waist has trimmed, and my pants are fitting lose. Muscle weighs more than fat, so it's definitely that you're building muscle. Give it time you'll get there. Also do walking after weights to burn more body fat. Hope this helps.

[@assassinlegend1800]

Muscle doesn’t weight more than fat it just takes up more space 1 kg of fat vs 1 kg of muscle is the same

[@famesharden3103]

Bro….. blink every now and then 😂💪🏾

[@BKiller-km1ye]

I walk about 50-60 mins a day. 25-30 mins to school then about the same time back home. It's worked to help me lose a bit of weight It's also a great way to get me awake in the morning haha

[@ericz4780]

I’ve lost 23 pounds in 6 months. I average 6 miles of walking per day. I could of lost a lot more, but my problem is that I drink alcohol Friday’s and Saturday’s.

[@trainforever1142]

Sounds like your making good progress anyway!

[@videogazer801]

That’s a poor excuse, drinking doesn’t make a difference. You didn’t lose more because you ate too much junk food

[@mohammadakhtaruzzamankhan5848]

If one continues walking an hour per day it definitely helps reduction of weight. I, myself am a bright example of this. It may take some time but the result will be achieved.

[@KayaK0791]

Walking is Free Walking lifts your mood Walking helps with your balance and joints Hey and it helps you burn body fat 😂 Just get out there !!💪💪💪💪💪💪🙌🙌🙌🙌♥️

[@abigailpastor3078]

I walk 5 miles at least 3 or 4x a week and if I don’t walk I go to the gym combine with fasting no eating before 6 p.m for two months I lost 16Lbs.

[@learnistan5017]

Its my third day a 1 hr walk per week and keep a check on calories in take. my current weight is 100KG. Let's see how far i get.

[@learnistan5017]

Day 1 Done

[@learnistan5017]

Day 2 Done

[@learnistan5017]

Day 3 Done

[@learnistan5017]

Day 4 done

[@learnistan5017]

Day 5 Done

[@itzfaith7041]

I was going to say while cooking, cleaning, a walk for one or two hours a day and cutting out sweats sodas, chips , cooking my own meals and adding cinamon on your favorite foods like. Apples some breads and eat proteins I am losing weight.

[@MrElecterik]

Going from 152 to 134 lbs in 7 weeks with 15.000 - 20.000 steps a day (man, 56 years old).

[@blankworld80]

I walk 10000 steps daily and lost 3 kg in A week .

[@ryandeffley7652]

I do official workouts 4x per week. Two are lower body + hill sprints and two are upper body push and pull workouts. But...walking is my main priority. It relieves stress, curbs hunger, helps recovery, and burns a lot of cals with basically no real effort. On average I do 15-25K steps every...single...day. 👍

[@trainforever1142]

Nice

[@Maiii33]

No one ever said that but its true walking even for an hour doesn't make you hungry like other cardio excersies which is GREAT! for weight lost!

[@sylviagerritsen7975]

I have lost a lot of my belly fat but my scales are broken, they say I’ve lost nothing. Started at 76.5, today they still said 76.5. 😥

[@trainforever1142]

Noticing physical changes and feeling good mean a lot more than any number on the scale.

[@evelynbaron2004]

I never struggled with weight; swam, walked, but had a bad bout of sciatica and a back injury a few yrs back plus other things so I was virtually in bed for 3 yrs and gained 40 lbs. Ouch you say. I was on a walker at the age of 58 which was unacceptable; I love dogs suddenly no dogs in my life. Physiotherapy and walking have earned me my life back plus a Covid 19 dog --- spend an hour and a half with her outside and am mindful of not lolling in front of the computer which is how i make my living so am mindful and healthy eating etc. I didn't track weight loss but it is obvious I am back to normal. At my age losing weight did result in some loose skin. Who cares???? This may sound breezy but it was HUGE for me. I would say to everyone whether you are losing weight or not; get outside!! It totally fixed my sleep which is huge. Perhaps people are not seeing immediate results; one day at a time and don't go from 0 to 100 which is a recipe for disaster. I started with a fitbit but after learning that I had an old hairline spinal fracture which was playing havoc with all kinds of body alignment i just get in what I can and if I just don't feel like it, Kiwi the miracle dog does, so bound to get out there. Great video, inspiring.

[@trainforever1142]

Your story is inspiring! Thank you for sharing!

[@InGodwetrust365]

Allow your body eat itself through IF to shrink the loose skin. Intermittent fasting.

[@trainforever1142]

@@InGodwetrust365 Intermittent fasting can certainly work as a weight loss strategy. Your body can use stored fat for fuel as long as you are in a caloric deficit, it doesn't matter if you do IF or not. IF will not shrink loose skin.

[@fluffykitten992]

It depends how over weight you are as well if you’re someone who’s 30 - 40 pounds overweight and never walked much you’ll louse weight faster then someone who just wants to loose that extra 5 to 10 pounds that is somewhat active

[@mariamontalvo3020]

You walk...you lose. Honestly, I m walking 4 miles, did lose weight, not what I wanted, but my Dr. said it was good for my heart. I m still walking, m a size 6P. Have been a size 6P for over 40 yrs. My doctor said that slim people have a hard time healing, whenever they get sick...more then the overweight. What the heck, m walking!!!

[@XD-gm1gr]

English isn't my mother language, so I wasn't able to follow your calculations. But it's said, like in 5:40 , that fat has about 9 kcal/ gram. that's right for fats in food. So 1 pound (0.45 kg) of (for example) vegetable oil has about 4050 kcal. The info on the page of the Mayo Clinic with about 3500 kcal per pound (0.45 kg) is about BODY-fat. Because body fat does not only contain triglycerides on the same high percentage as usual food oils (like vegetable oils for cooking) the level of energy containment is lower. I hoped this helped.

[@1awesomeface]

I am now walking a lease 5 days a week looking to loose weight and feel better

[@luisjoliva]

Yes, that's exactly what I did and lost 5kgs in a month just walking one-two hour per day.

[@azbear2273]

Thank-you for this video and thanks to those who share their success stories. Reading about success helps my motivation. I currently walk about 2-3 miles/day 6x/week. The thought of working up to 10000 steps/day (about 5 miles) can be overwhelming. Any tips on staying motivated would be appreciated.

[@ashleyg7727]

Do it in small chunks throughout the day.

[@geraldinemcardle2418]

I do 10 thousand steps most days even have done 17 000 steps but it's from exercise, does this count

[@4UABBY]

Pace yourself. Don't worry about the 10k steps, just walk until you're unable to go further, distract yourself by listening to an audiobook or favorite playlist and just walk. Check your steps when you're done and you praise yourself for any step(s) taken because you're better than you were yesterday. Hope this helps because it did for me! Happy steps! 👏

[@yasmeantamoor-snyder5615]

I can hit 10,000 if I break up my walks during the day. So a 20 min walk to work, hour long walk during lunch and 30 min walk home from work will usually get me to around 10K. Break up the walks and it will add up 😊

[@thinkcat01]

You can follow the video that do 5,000 steps. Do it twice and you get 10,000 steps or you can on some sport music or some music and walk. I find it easier to walk if i put music on.

[@xxcelr8rs]

Depends on if food goes to storage. Counting calories does nothing. Walking is real good though. 3 and a half grams in an 8 ball.

[@RandomJane104]

I walked one hour 4 days a week for two months and didn't lose an ounce of weight, nor did my measurements change. I'm on a low carb diet and eat 2 meals a day, no snacks. I did not increase or decrease my caloric intake. Apparently nothing causes me to lose fat except for adding muscle. I lost 25 pounds on keto and time restricted eating and have maintained it for 4 years but I'm stuck. I'm going to try strength training again. When I had to stop strength training due to surgery (and then got out of the habit) I stopped losing weight. I hoped walking would help. I have more stamina but no help with the stubborn plateau.

[@kaleoj1635]

If you go 100% vegan you can get to 10-12% body fat and completely change your physique

[@rusticski]

This is exactly me. I’ve only been successful in losing weight whilst walking when my carb intake is very low. I think I’m insulin resistant, this could be the same for you.

[@RandomJane104]

@@rusticski I hope not. I've been keto for 4 years.

[@LisePlansandJournals]

Dr Berg has videos about what to do if you’ve hit a keto plateau.

[@user-iu6iv1gz8s]

Word I Thought I Was The Only One Starving After A Long Run🤣

[@davidpruiksma8014]

Very good, well presented and informative video. Thank you.

[@LamEAndLazE]

I usually walk 10 minutes a day because I’m lazy but now im gonna do this for a month and tell you my results. Big W

[@trainforever1142]

Every little bit helps. Good luck.

[@user-ui7tn1fq2b]

I accidentally went from 110-104lbs in a couple of weeks from walking 2 hours a day (5’6”). It does work.

[@jenshenriksen2146]

When you calculate energy expendidure for body fat you have to take into account that body fat contains water. You can easily find by searching on the internet. So body fat is not pure fat and does not hold the same number of kcal.

[@AnnikaOBrien]

At 6:05 you state you’ve always heard that fat has 3,500 calories per gram, but I’ve always heard it was 3,500 calories per pound which puts it at a little under 9 calories per gram since there’s 454~ grams in a pound - not sure if you misspoke or if the sources were off by much more than you previously pointed out

[@trainforever1142]

Hi! Yes, I misspoke. Fat has 9 kcal/gram. Thanks!

[@itsleahmarie]

Hi I'm getting serious with my weight loss I went to the doctor I was 260 almost 300 pounds I don't look like it but it'd my tummy and I just felt horrible o threw away all my chips and unhealthy snacks I spent money on groceries and will work on calories go to the gym twice a day 1 hr treadmill and many more exercises

[@kosys5338]

If you want really good results incorporate walking with intermittent fasting and a good diet and see what happens.

[@trainforever1142]

Intermittent fasting works really well for some people, not as well for others. Physical activity and healthy eating are prerequisites for good health. Intermittent fasting is very much optional.

[@kosys5338]

@@trainforever1142 I eat once a day till I'm full with no snacks and I'm good to go. Humans didn't evolve to be eating all the time. I don't really call it fasting it's just what I do day in day out. Good thing about fasting is all you have to do is try to see if it's good for you. Always with a good diet and physical activity though. I also walk 8 to 10 miles a day, every day. It's about lifestyle choices not diets.

[@kosys5338]

@@trainforever1142 I'm also 60 years old which no joke, nobody believes lol.

[@trainforever1142]

@@kosys5338 That's awesome. I'm happy to hear you have had such great success with your routine. I think you hit the nail on the head when you say one can try fasting to see if it's for them. It's a great option that's certainly worth a try for people who haven't found what works best for them. I do think it's important to acknowledge it's not a one-size-fits all solution, and may not work for people who could have lots of success with some other approach. Thanks for commenting!

[@kosys5338]

@@trainforever1142 I would most certainly have to agree it's not a one size fits all. I'm not sure that anything is a one size fits all, and thanx for the kind words.