14 Walking Mistakes Sabotaging Your Weight Loss That Experts Urge You to Stop
We've all heard that walking is great for our health, but are we doing it right? Abbey Sharp, a registered dietitian, food writer, TV personality, and founder of Abbey's Kitchen Inc., breaks down common misconceptions about walking for weight loss. Through her popular YouTube channel, Abbey shares evidence-based nutrition advice and debunks diet myths. In a recent video, she addressed the controversy surrounding walking as a legitimate form of exercise and its effectiveness for managing weight. To provide a balanced perspective, we've also included insights from Jarrod Nobbe, MA, CSCS, an expert from our sister website Eat This, Not That.
Dismissing Walking as "Not Real Exercise
Abbey starts her post by addressing a common misconception: "I feel like I've seen a lot of chatter online that walking isn't actually real exercise." She strongly disagrees with this notion, saying, "When we consider all of the walking's amazing health benefits in combination with the fact that it is so accessible, claiming that walking isn't exercise just feels so elitist and straight-up stupid."
Underestimating Walking's Accessibility
This dismissive attitude towards walking can be detrimental to one's fitness journey. Walking is a low-impact, accessible form of exercise that can be easily incorporated into daily routines. It's particularly beneficial for those who are just starting their fitness journey, recovering from injury, or managing chronic conditions that make high-intensity exercises challenging.
Ignoring the Calorie Deficit Equation
Abbey emphasizes that weight loss ultimately comes down to creating a calorie deficit. "When it comes to weight loss, there's really no magical workout that will make you lose weight. It all ultimately comes down to a calorie deficit," she explains. The American Society for Sports Medicine recommends about 200-300 minutes per week of moderate to vigorous activity for weight loss, which translates to about an hour of movement five days a week.
Setting Unrealistic Walking Goals Goals
Jarrod Nobbe adds to this, advising, "Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise per week." He suggests gradually increasing daily step counts and targeting around 10,000 steps per day for effective weight loss.
Not Personalizing Your Walking Plan
It's important to note that these recommendations are general guidelines. The exact amount of walking needed for weight loss can vary based on factors such as current weight, diet, metabolism, and overall health. Starting with a manageable goal and gradually increasing duration and intensity is often the most sustainable approach.
Neglecting Walking Intensity
Intensity matters when it comes to walking for exercise. Abbey clarifies, "Moderate to vigorous activity refers to about three to six METs (metabolic equivalent of tasks) and includes things like brisk walking, cycling, doing heavy manual labor, swimming, etc." She suggests using the "talk test" as a quick rule of thumb: if you're doing moderate-intensity activity, you can talk but can't sing.
Failing to Boost Your Walk's Effectiveness
Nobbe echoes this sentiment and recommends increasing intensity by "wearing a weighted vest or backpack, walking on hills, trails, or rough surfaces, and picking up your pace to a brisk walk." He also suggests interval walking, alternating between fast and slower paces.
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Overlooking the Health Benefits of Brisk Walking
Increasing your walking speed not only burns more calories but also improves cardiovascular health. A study published in the British Journal of Sports Medicine found that walking at a brisk pace was associated with a reduced risk of all-cause mortality compared to walking at a leisurely pace.
Relying Solely on Walking for Weight Loss
While walking is beneficial, it shouldn't be your only form of exercise. Abbey stresses the importance of building muscle: "Your muscle is the secret to your weight loss. It's the secret to your metabolism. It is the secret to your longevity." She recommends incorporating resistance training into your routine, aiming for at least three workout days per week at a high enough intensity to approach muscle failure.
Neglecting Strength Training
Nobbe agrees, recommending "incorporating strength training exercises twice a week" to significantly boost results. He explains that strength training builds muscle, which increases metabolism and helps burn more calories even at rest.
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Ignoring Accessible Forms of Resistance Training
Resistance training doesn't necessarily mean heavy weightlifting. Bodyweight exercises, resistance bands, or even carrying groceries can contribute to building and maintaining muscle mass. The key is to challenge your muscles regularly and progressively increase the difficulty as you get stronger.
Underestimating the Power of NEAT
Abbey highlights the significance of non-exercise activity thermogenesis (NEAT): "All of it is energy out. So every step that you take counts, and you want to find creative ways to get in extra steps." She suggests incorporating movement throughout your day, such as taking phone calls while walking or using stairs instead of elevators.
Not Maximizing Daily Movement
NEAT can account for a significant portion of your daily calorie expenditure. Simple changes like standing while working, pacing during phone calls, or doing household chores more vigorously can add up over time. These small increases in daily movement can contribute to weight loss and improved overall health.
Obsessing Over Step Counts
While tracking steps can be motivating, Abbey warns against becoming overly fixated on numbers. "Obsessively counting steps can very quickly spiral into an obsession, especially if you're the type of person to hyper-fixate on numbers," she cautions. She debunks the arbitrary 10,000-step goal, citing research that suggests health benefits can be achieved with fewer steps. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
