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Also purely anecdotal, but I once lost 17kg (37lb) just by walking an additional 90 minutes a day for several months straight. And successfully maintained the n

by kijin 2y ago

Also purely anecdotal, but I once lost 17kg (37lb) just by walking an additional 90 minutes a day for several months straight. And successfully maintained the new low weight for years afterward, also by walking moderately more than the usual. The great thing about walking is that you can just keep doing it mindlessly, while also doing other things such as commuting, shopping, running errands and taking care of the dogs, which you need to do anyway. The inefficiency, compared to running, is more than offset by the fact that it's so much easier to find an opportunity to walk.

high_na_euv 2y ago
90min/day is a lot Ive started doing 6kmh walk for 30min after gym, two times a week and Ive lost like 10kg in 6 months
- goostavos 2y ago
  Add a weighted backpack and you can massively ramp up the calorie burning aspect of those shorter walks. "Load carriage" is a thing the military has put some effort into studying. A 50lb pack turns a brisk walk into something that burns 100s of calories. Even an extra 20lbs on your back adds up. It might not feel like a lot, but the difference in heart rate for same perceived effort is shocking.
  - JackMorgan 2y ago
    I have lived on trail, hiking thousands of miles a year with a backpack filled with food, water, and shelter. To hear the claim that hiking with a 50lb pack has the "same perceived effort" is absolutely untrue for me. The difference between 0lb and 20lb is significant. The difference between that and 50lb is monumental. For me, rucking a 50lb pack after about 30 minutes feels like I'm taking hallucinogens, and not in a fun way! Time slows down to a crawl, I can't really understand audio language or even really form thoughts at all. It's like my whole brain stops working and I am nothing but resistance to getting crushed into the ground. I can ruck a 20lb pack for 20 miles a day for weeks, but even that took a lot of training. Doing that with 50lb feels like it would be impossible. Maybe my 135# body has some limiting factor. That being said, I love taking out a 50lb pack just to clear my head. It's like forced meditation.
- kijin 2y ago
  6km/h is a brisk walk. You need to concentrate on the walking aspect if you want to maintain that pace. Slow down a bit to 4-5km/h and you can last much longer, not to mention multitask more effectively (listen to an audiobook, be on a phone call, just brainstorm, etc.) so you don't actually need to set aside hours a day specifically for walking.
- watwut 2y ago
  Is a lot and is not a lot at all. When I was using buses to get to work, I got almost 90 min of walking and walking like activities a day just by existing - going to stop, standing on the bus, going to store, walking for lunch or to the office toilettes. It is kind of nothing if you live "the old school way", that amount of walking just accumulates. If you live "the post covid way" or "car with close parking lot way", then it becomes large block of time you have to carve separately.
  - high_na_euv 2y ago
    They said "additional 90m"
meroes 2y ago
Also, walking doesn't trigger your appetite as much as running or weight lifting for the same calorie expenditure. That's purely anecdotal but what I've come to conclude. One poster said walking doesn't burn glycogen, which is your immediate fuel source. That correlates because your body needs immediate fuel much more than fat stores.
- david-gpu 2y ago
  Wow, that's really insightful. Glycogen is consumed during all forms of exercise, even low intensities. What changes is the ratio of glycogen as a percentage of all energy expenditure, called the Glycolytic Quotient or simply Q factor. It sounds plausible that the amount of hunger we feel when we feel a fixed number of calories may depend on how much that depleted our glycogen stores, among other factors.
  - meroes 2y ago
    Thanks for the extra detail. Maybe another brush on it is something like, walking burns glycogen but since the ratio is lower for the same calorie expenditure, it’s harder to fully deplete your glycogen, which is what causes the more intense forms of hunger.

by kijin 2y ago

high_na_euv 2y ago

90min/day is a lot Ive started doing 6kmh walk for 30min after gym, two times a week and Ive lost like 10kg in 6 months

goostavos 2y ago
Add a weighted backpack and you can massively ramp up the calorie burning aspect of those shorter walks. "Load carriage" is a thing the military has put some effort into studying. A 50lb pack turns a brisk walk into something that burns 100s of calories. Even an extra 20lbs on your back adds up. It might not feel like a lot, but the difference in heart rate for same perceived effort is shocking.
- JackMorgan 2y ago
  I have lived on trail, hiking thousands of miles a year with a backpack filled with food, water, and shelter. To hear the claim that hiking with a 50lb pack has the "same perceived effort" is absolutely untrue for me. The difference between 0lb and 20lb is significant. The difference between that and 50lb is monumental. For me, rucking a 50lb pack after about 30 minutes feels like I'm taking hallucinogens, and not in a fun way! Time slows down to a crawl, I can't really understand audio language or even really form thoughts at all. It's like my whole brain stops working and I am nothing but resistance to getting crushed into the ground. I can ruck a 20lb pack for 20 miles a day for weeks, but even that took a lot of training. Doing that with 50lb feels like it would be impossible. Maybe my 135# body has some limiting factor. That being said, I love taking out a 50lb pack just to clear my head. It's like forced meditation.
kijin 2y ago
6km/h is a brisk walk. You need to concentrate on the walking aspect if you want to maintain that pace. Slow down a bit to 4-5km/h and you can last much longer, not to mention multitask more effectively (listen to an audiobook, be on a phone call, just brainstorm, etc.) so you don't actually need to set aside hours a day specifically for walking.
watwut 2y ago
Is a lot and is not a lot at all. When I was using buses to get to work, I got almost 90 min of walking and walking like activities a day just by existing - going to stop, standing on the bus, going to store, walking for lunch or to the office toilettes. It is kind of nothing if you live "the old school way", that amount of walking just accumulates. If you live "the post covid way" or "car with close parking lot way", then it becomes large block of time you have to carve separately.
- high_na_euv 2y ago
  They said "additional 90m"

meroes 2y ago

Also, walking doesn't trigger your appetite as much as running or weight lifting for the same calorie expenditure. That's purely anecdotal but what I've come to conclude. One poster said walking doesn't burn glycogen, which is your immediate fuel source. That correlates because your body needs immediate fuel much more than fat stores.

david-gpu 2y ago
Wow, that's really insightful. Glycogen is consumed during all forms of exercise, even low intensities. What changes is the ratio of glycogen as a percentage of all energy expenditure, called the Glycolytic Quotient or simply Q factor. It sounds plausible that the amount of hunger we feel when we feel a fixed number of calories may depend on how much that depleted our glycogen stores, among other factors.
- meroes 2y ago
  Thanks for the extra detail. Maybe another brush on it is something like, walking burns glycogen but since the ratio is lower for the same calorie expenditure, it’s harder to fully deplete your glycogen, which is what causes the more intense forms of hunger.