I Lost 48 Pounds Walking 3 Miles a Day

Liz 5050 Gal The starch solution — Copyright 5050 Gal/YouTube

For many of us, finding an enjoyable and sustainable form of exercise can be challenging. Liz, the creator of 5050 Gal channel and advocate of the Starch Solution, has found her perfect fitness match in walking. As someone who lost 48 pounds naturally following Dr. John McDougall's meal plan, Liz understands the importance of simple, effective lifestyle changes. Her journey has inspired viewers to embrace a healthy, plant-based lifestyle. Today, she shares her transformative experience with walking as exercise, backed by scientific research.

Set Your Daily Walking Goal

Liz underlines the importance of making walking a consistent habit. "Walking has forever changed my life, and I'm going to tell you exactly why that is," she says in the post. For Liz, the turning point came when she committed to walking three miles a day during her "Breaking My Plateau" series in 2023. She explains, "Three miles for me is a magic number. So it's a place where I can get my heart rate up. I keep going. I do about 20 minute miles, so it takes me a full hour."

Aim for 10,000 Steps a Day

This commitment aligns with scientific findings. A study published in the journal Obesity found that people who lost at least 10% of their body weight in 18 months were walking around 10,000 steps a day, matching a common public health advice for daily physical activity.

Boost Your Mental Health While Walking

Walking isn't just about physical fitness; it's also a powerful tool for mental well-being. Liz shares, "I feel like when I'm on my walks, it allows me to feel more free, have my heart open wide. It's a time to reflect on how things are going and where I'm at in life." She uses her walks to connect with friends and listen to podcasts and audiobooks, making it a rewarding and enjoyable experience.

Watch Your Body Transform

Consistent walking can lead to noticeable physical changes. Liz noticed a difference in her body composition when she maintained her three-mile daily walks. "My legs definitely have trimmed down quite a bit," she reports. These visible results serve as motivation to keep up the habit.

The Science Behind Walking

The science backs up Liz's experience. The study we mentioned earlier in the journal Obesity found that, after adjusting for various factors like clinic location, gender, ethnicity, and baseline step count, there was a significant link between the total number of steps taken per day and weight change over 18 months. In simple terms, the study suggests an additional 0.46 pounds of weight loss for every extra 1,000 steps walked daily. That's almost half a pound for every extra 1,000 steps you take daily!

Begin with Small Steps

For those just starting, Liz suggests beginning with shorter walks and gradually increasing the duration. "Maybe you walk 15 minutes in the morning, 15 minutes at night, and then your two 15-minute breaks at work," she advises. The key is to establish a routine and stick to it.

Focus on Quality and Quantity

Research supports this approach, emphasizing the importance of both quantity and quality of walking. Creasy et al. state, "These results suggest that the target physical activity expressed as steps·day−1 is approximately 10,000 with approximately 3,500 of these steps achieved at an intensity consistent with MVPA and in bouts of at least 10 minutes in duration."

Challenge Yourself with Variety

To challenge yourself and maximize the benefits of walking, consider adding variety. Liz shares her experience: "I wear a weighted vest when I go out for a walk. I started with, I believe, 10 to 11 pounds. I'm now at 20. I love 20. It makes me feel so strong in my body."

Intensify Your Walks for Better Results

This approach aligns with research findings on the importance of intensity. Creasy et al. note, "The results of this study are important because they provide additional insight into physical activity recommendations that may be important to facilitate weight loss success. […] This study further contributes to this body of literature and suggests that the pattern of physical activity expressed as steps·day−1 is associated with enhanced weight loss within a behavioral weight loss intervention."

Embrace Nature During Your Walks

Walking outdoors offers additional benefits. "I get to go out into nature, see the sun, if the sun is out, hopefully, and just breathe in fresh air," Liz enthuses. This connection with nature can enhance the overall walking experience and provide a mood boost.

Make Walking Your Daily Non-Negotiable

Liz considers walking one of her "non-negotiables" – a daily activity that's essential for her well-being. "I encourage you to get out and get your steps in," she says. "I love ending the day, taking my steps in, having that mental clarity, and having that zest for life."

Fall in Love with Walking

Liz's experience, supported by scientific research, shows that walking can be a powerful tool for weight loss, mental clarity, and overall well-being. By making it a priority and enjoying the process, you too can reap the benefits of this simple yet effective form of exercise. As Liz puts it, "Find something that you will be able to forever do and fall in love with it. Find reasons why you should fall in love with it." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.