Walking

Excellent and so well done. Once you make it a a habit things just keep getting better. It isn't about losing weight overnight, that isn't sustainable, it is about a better life and the weight just goes away. Before long, you will be out there and a shadow of your former self.

I always say, showing up gets most of the points. It is WAY more than most do and it is all that it takes to win over the long run.

 

keep on walking... and inspiring everyone that's a silent reader here!

Might want to go to a specialised walking/running store and get good shoes fitted.
They do indeed make a world of difference.
2lbs per week is perfect, you shouldn't aim for more.
Slow and steady wins the race and you are already winning!

The weight loss over time will become your new set point if you keep at it.
Meaning it will be tough form your bodsy to get bakc to it's former self!
And you'll wonder why you didn't do it sooner and will never revert going back.
Keep at it and don't give up/revert back to old habbits.
This is indeed a life changing experience.

 

Take up golf- but don't get good at it- I walked 18 holes yesterday morning- 21000 steps- then played 9 in the afternoon but in a cart- still another 5500 steps- when you suck at it like me you get to walk a lot more- finding balls- diagonal across what should be a straight fairway- etc

But yes I feel great and it's is a reason to walk which I need- Cheers

 

Well done. There is a max time you can run at those levels before the body adapts. I don't know the exact time but I am guessing you can't run that short on calories more than maybe 3 months or the body will start to store fat because of the shortage. 4 lb per week is VERY fast. Plan on slowing that to maybe 2 lb per week by raising the caloric intake a bit. That will keep the momentum going and you won't plateau.

 

If your dream weight is 130, you are smaller in stature than I am so the caloric intake may be good. I lose at 1800 calories but I am 6'6" tall and I am very thin now at 190. Love following your progress. Hag in there and keep us posted.

 

At those caloric levels you won't store body fat. The metabolism will adapt and will adjust according to the daily caloric intake, but you won't become fatter.

 

Amazing to see you're still sticking with it.
I do fully agree with Skidkid on that you are loosing weight too fast.
I would increase calories a bit to slow down your progress....! Stay with me here as we don't want to stall progres, we want you to keep on progressing and not hit a wall/plateau in a few weeks!
Slow and steady win's the race. remember, you are walking here; not running.
An easy thing to do is to switch from chicken to steak. It has a bit more calories but generally people whom diet tend to 'feel better' when eating more steak as chicken is very 'lean'.
Still hungry, try to eat more veggieduring your eating window.
I used to hate veggies, until I found multiple ways to make them interesting and taste better.

Exercise does indeed stop the hunger if done at a moderate pace like walking. Our bodies are amazing survival machines as you have noticed.
I wouldn't stare too much on what someone esle is eating. See what works for you. Be it 1800 calories or 2800 calories.
Eat to your hunger and results.

You continue to inspire us; keep it up!
I am DEAD sure you will obtain your results if you manage to stick with it; you have already adapted to a new way of eating/moving.
You are already overcome the hardest obstacles; the finish line is within grasp......!

 

How fast are you walking? When I walk, I'm between 17 and 17.5 minutes per mile for about 4.5 miles. Fastest average time for that distance was about 16.5 minutes per mile. I walk early in the morning (6 am Central Time). I have determined when I start later, my speed is generally faster. It seems to take a little while for me to wake up. But I do want to finish before it gets too hot, so I give up a little speed and starter earlier than later.

 

I started adding a 4 mile, 5MPH walk in once a week as a deload of sorts from the intense biking and rowing and lifting. I REALLY enjoy it.

The shoes thing is a big deal though, especially if you're getting it. I find walking much harder on my feet than running, and as you indicated sometimes the "best" shoes are not ideal.

 

I may have missed this earlier, but have you have a shoe fitting or had a coach analyze your stride? That may help if you have some gait or pronation issues that could be affecting the ankle. I had wicked ankle and shin pain at one point and it was all related to some dumb little movement I had allowed to creep into my running stride. Never had the issue again once I paid attention.

Sounds like you're enjoying this, which is the best thing! It's so much easier to stick with if you are looking forward to getting out.

 

People don't realize until they've been there - sprains can be real, lingering b*#$hes. I sprained my lower back pretty badly when I was seventeen and it has continued to assert itself here and there ever since...BUT - good on you for persevering. Your general health will benefit so much so as to make the discomfort completely worth it.

 

It’s not so simple as just not eating, especially at our age as our metabolism slows down. (I can go all day long without eating and still gain weight). You need to eat healthy all during the day because your body burns calories by digesting food. The more muscle mass you accumulate the more calories the body requires.

In my thirties I could fast for 30 days and lose weight. At 63 years old, that’s no longer an option. For energy, my body needs fuel more now than it did then. Just not eating…I still can gain weight. You need to eat. Be smart about it though.

 

Just drinking a full glass of water in the morning will cause your body to burn calories by your body having to work the water through your body.

It’s a good way to jump start your metabolism every day. Do that, calories get burned.

During the day, never turn down an opportunity to burn calories and keep that metabolism up.. Take the steps, not the elevator.

 

I fell in love with walking in November 2005, I know this sounds crazy, but I was in college walking up the stairs to a class on the third floor of the building. I was out of breath and said, "I can't live like this." I ended up losing 60 pounds over the next 9 months. I didn't know how to workout at a gym, I wasn't in good enough shape (obviously) to push myself with more strenuous exercises, so I started eating much healthier and just walking around.

I started by walking across campus instead of taking the shuttle. Then I started to take walks to the local stores, etc. Today, I actually love to walk. Overtime, I began jogging/lifting, etc. I have completed numerous half marathons and shorter races, but walking is still my favorite thing. I try and walk 1-2 hours a day (4-5 times a week). How do I find the time? Simple, when I am on a call that doesn't require me to take a lot of notes, I do it while I'm walking. (Its sometimes awkward when an ambulance passes by, but I'm pretty good with the mute button). My co-workers/bosses used to think I was nuts, but they all understood eventually and during nice weather other people actually started to follow my lead.

I also view a 5-10 minute walk the way people viewed smoke breaks in past eras and its NEVER been a problem, so I'll walk a "lap" I call it once or twice a day, and I've had other people join as well and we end up discussing productive things in addition to team bonding.

I try and walk after dinner several times a week. Its a great way to think, decompress, and is much better then just sitting on the couch. Clothing has come a long way with cold gear to walk in the winter, warm weather clothing, and even rain gear (although I draw the line at anything more then a few sprinkles these days).

Keep it up! Do not forget to replace your shoes regularly, trust me they might look fine, but they are worn out (I buy a new pair every 2-3 months).

 

I'm an avid walker talker. No easier way to sneak in a little extra movement!

 

Amazing.

Great job my good man.

 

It's freakin' awesome and at the absolute upper limits to what you should loose in terms of weight.
The change is there and since you're already been doing it for 7 weeks now, something permanent has also changed in your metabolism and neurological programming. It's has started to become a part of you and are lowering your weight set point. Meainng, should in the near future you loosen up your diet, you won't balloon back those 21lbs (unless you go to Cheesecake Factory each day!)
(Almost) no need to tell you keep going as this has become part of your new routine.
Respect.

Increasing water (quality) intake is a bit of a overrated thing. Unless your water is heavily poluted, you should be fine. It's also in no way needed that our urine is crystal clear. More water isn't always better. A father of my friend is a urologist and kidney specialist. He often says that people nowadays drink too much water vs not enough.... Drinking coffee and tea, diet sodas all count towards your daily liquids. Water isn't something magical.... (at least it's healthier than a beer!)

 

You might want to visit a podiatrist and consider getting orthotics fitted if still having problems. I use the hard fiberglass kind, and those solved a lot of my problems, as I naturally supinate (or over supinate) when I walk or run. Also good to switch shoes every time you walk. It lets the shoe cushioning fully rebound before you use them again. On Cloud shoes seem to be a favorite of walkers or people (restaurant workers) who on their feet all day.

 

I go to a nutritionist once a year and she always stresses how important it is to walk. To an earlier post, not necessary to jog, but she told me 3x a week you should walk till your out of breath, whether that is caused by the speed of walk or incline. She did a VO2 test on me and it definitely helps with how efficiently your body processes oxygen. Walking religiously for 1.5 years and the health/mental/strength benefits have been eye opening to say the least, who woulda thought.