Hi everyone! I really want to lose some fat from my face and maybe my double chin too. I’m curious if walking is a good way to do that. How much should I walk each day to see results? I’ve been using the inMotion e1000 machine because it helps me track my steps. Any advice would be appreciated
The best way to lose weight is to eat right. Walking is a great help though.
Aris said:
The best way to lose weight is to eat right. Walking is a great help though.
Good advice. You can’t out-exercise a poor diet.
Keep doing what you’re doing and track what you eat to ensure you have fewer calories coming in. Walking is good, but remember that weight loss happens mostly in the kitchen.
Clove said:
Keep doing what you’re doing and track what you eat to ensure you have fewer calories coming in. Walking is good, but remember that weight loss happens mostly in the kitchen.
I see, I’ve heard that before. Just a bit confused sometimes. Can I still have snacks, like a bowl of popcorn, if I’m eating healthy?
@Tai
I’m no expert but I learned that for losing weight, you need to keep to a calorie deficit. You could eat only ice cream and hamburgers and lose weight, but you’d only eat once or twice a day because they are high in calories. So, yes, you can snack as long as it fits into your calorie goals. You should aim for three meals and three snacks to keep your metabolism going.
@Niko
Thanks! How do you figure out how many calories are in your meals? I often make food at home and can’t tell how much I’ve eaten.
Tai said:
@Niko
Thanks! How do you figure out how many calories are in your meals? I often make food at home and can’t tell how much I’ve eaten.
You can use an app like My Fitness Pal to track your portions. It’s motivating to see your expected weight loss trend if you keep things up. It actually works.
Tai said:
@Niko
Thanks! How do you figure out how many calories are in your meals? I often make food at home and can’t tell how much I’ve eaten.
I also cook at home. Here’s what I do: 1. Three meals a day, keep the last meal small. If you snack, go for a small snack like nuts, Greek yogurt with fruit, or an apple. 2. Eat your last meal about three hours before bed. 3. Skip sugary drinks altogether. 4. Drink 8-10 glasses of water each day. 5. Each meal should contain about 25% protein, 25% grain, 35% vegetables, and 15% fruit. Check out this guide for reference: Healthy Eating Plate - The Nutrition Source. 6. Aim for 7-9 hours of sleep every night.
Tai said:
@Niko
Thanks! How do you figure out how many calories are in your meals? I often make food at home and can’t tell how much I’ve eaten.
Tracking homemade meals can be tough. Look up recipes to find the calories, or check individual ingredients and tally them up. Cooking shouldn’t change the calorie numbers much.
Tai said:
@Niko
Thanks! How do you figure out how many calories are in your meals? I often make food at home and can’t tell how much I’ve eaten.
One pound of fat equals roughly 3500 calories. So if you want to lose a pound a week, you need to cut out 3500 calories that week. Use apps to find out your resting metabolic rate to know how much you burn at rest. Calculate the weekly total and subtract 3500. You can lower calories through diet or add cardio. Depending on your weight, walking burns about 80-100 calories per mile.
Tai said:
@Niko
Thanks! How do you figure out how many calories are in your meals? I often make food at home and can’t tell how much I’ve eaten.
Watch your portion sizes. Often, what we think is a normal portion is really two servings.
Tai said:
@Niko
Thanks! How do you figure out how many calories are in your meals? I often make food at home and can’t tell how much I’ve eaten.
Try tracking all your calories for four weeks. Weigh your food for accuracy, especially oils and fats which are high in calories. After a month, you’ll be better at guessing servings. If you stop seeing progress, measure again.
@Tai
Focus on your total calorie intake and protein amount. Exercise is a bonus. You could eat only four Mars bars a day, amounting to 1000 calories, and lose weight. That approach isn’t healthy for you, but it’s possible. Think about food quantity for size and food quality for good health.
I try for 10,000 steps daily and walk on the treadmill for an hour, with some incline or light jogging for 30 minutes.
Dallas said:
I try for 10,000 steps daily and walk on the treadmill for an hour, with some incline or light jogging for 30 minutes.
Is it possible to do without the treadmill? I use it when I can, but a lot of my day is spent at my desk with little free time. Can I achieve weight loss just from walking?
@Tai
I got a walking treadmill with a standing desk. It might depend on what your work entails, but I can write and play games while walking at 2.5 mph. It’s worth trying as long as what you’re doing doesn’t need super precise hand movements.
@Tai
Do what suits you best. Find a workout you can make a habit — any exercise is better than none!
@Tai
You can walk and still lose weight, but it will likely take more time. If you can’t use the treadmill, stick to a strict diet of 1200-1400 calories a day while hitting your 10,000 steps — that should help you lose about a pound a week.
@Dallas
You can’t tell someone to eat 1200-1400 calories without knowing more about them. That’s quite extreme. You should first figure out your total daily energy expenditure and make sure you don’t drop below that. You need a calorie deficit, but find a safe number. I’m 5’6" and maintain 139 lbs while needing 1400 calories daily with zero activity just to function.