Is 10km/day walk going to help lose weight? How efficiently? What do you think?

I believe this topic fits developers' community very well :)

walking or general sports won’t help you much by itself. If you don’t eat the right food, you won‘t see satisfying results. But if you combine both of them i‘m sure you will see results over time.

Walking will not help, but running would be a good start

You can measure how many calories it helps you burn. If that number makes you burn more calories than you eat, it will help you lose weight.

It will help anyway. If you still eat more than you burn, it will help you gain less than you would normally (so it wouldn't help you lose weight technically, but would slow down weight-gaining process).

Walking burns more calories than sitting (citation needed!), but diet is also very important. Replace at least part of your regular sweets with (dried) fruits, and don't eat before sleeping and you'll see the results (takes some time).

What i have found out works is to absolutely look at your diet. Exercises are great but the real heavy hitter in all of it is your diet

You need to run out of convertible sugars before your body will start converting fat to sugar for energy. Reducing carbohydrates in your diet will help this happen, and you'll burn fat even with non-strenuous exercise.

Stop snacking between meals. Especially late at night. That will make a MASSIVE difference.

go ask the doctor first or a nutritionist if you don't want to gain that lost weight again plus interest. Studies say our body really hates loosing weight.

Your body is a complex system so it's hard to say.

Walking 10 km instead of sitting through the whole day will have positive effects anyway.

@spongessuck ketonic diet? No way, I'm not going to stink like a bottle of acetone

Yeah, I tried diets. Only very strict and exhausting ones worked good enough. Others - well.... :) not so much.

The thing with diets and workouts is that you cannot quit on them. Ever. Or else the weight will come back faster than you finish that pizza piece :)

I know I can't spare hours of my day to workout. And quiting on tasty food [or any reducing rations] for the rest of my life might cause a couple scooped out eyes, broken ribs and lots of crying juniors around me.

I could live with long walks every day. Hell, I like long walks. Just not sure of how useful they'd be.

Overweight runs in my fam, even though parents and grandparents are/were physically very active. We might have it in genes :)

As for my current rations..

The same every day:
- breakfast - 2 eggs w/ some veggies, a cup of coffee
- lunch - a bowl of soup and wtv 2nd meal they give that day, a cup of coffee
- supper - a bowl of soup/fried rice w/ spices/salad/smth of the sorts. The only snacks - an orange, a banana or a few grapes before lunch 1-3 times a week.

Doesn't look much, does it :)

The best way to loose weight is to eat less, and counting calories will help with that.

However, walking a lot will do you a lot of good too. Like it will be really good for your back

Which game?

@netikras your diet looks balanced and it is a little unfortunate that you inherited those genes.

But keep walking, add nutty stuff and reduce deep fried things

Walking 10 km is a good start. Thats a lot. The most important thing is that you get used to the routine, everything else is secondary.

Once you can, start jogging or at least walking faster.
From there, slowly increase the difficulty.

Gotta fit 2 days of rest per week in there.

Being in cold areas (17deg C) helps a lot to burn fat.

@Codex404 you mean warm?

Lose weight in the kitchen, get fit in the gym.

@electrineer He really meant cold. 17°C could be cold in a lot of locations, like California etc. For us in Central Europe it is generally somewhere under 10°C. And he is right - the body needs more energy to stay warm. And also it is really healthy to expose your body to low temps in the long run - cold showers, less clothing layers etc.

@hitzoR @electrineer nope cold, average living room around here is 19 or 20 degrees.

Warm and cold are relative for me 17 is really comfortable but the average people I know they prefer 20deg C.

@Codex404 I like cold :) and tolerate it quite well. Though people are usualy startled when I come to an office wearing only what my dR avatar is wearing atm + a skarf, while it's -5 outside :)

@netikras get rid of the scarf, the area you keep warm with it should be able to burn fat quicker than any other body part.

@Codex404 I get it, catching cold consumes more energy to fight the disease. But I have a family to take care and I can't afford bringing diseases home :)

Walking 10 km is a lot.

But, especially for loosing weight, the devil is in the details.

You need to do a bit of workout, otherwise you'll get in a state of muscular atrophy. Workout can take 15 to 30 min, depending on what you do (lot of apps with good videos for doing it at home).
2 to 3 times a week is sufficient.

Take a look at HIIT (High intensity Interval Training).

Eat healthy. No snacks. No beverages with alcohol / calories > 1 Cal / 100 ml. And especially: Stay away from stuff with artitificial sweeteners (cyclamat, aspartam, saccharin...). They mess with your digestion...

Last but not least. Take your time.

@netikras cold itself does not bring diseases... The common cold is a virus and does not have much to do with your temperature.

@rEaL-jAsE I am sure @Fast-Nop can explain the whole mechanism how and why immunity is weaker in cold weather. :)

https://ncbi.nlm.nih.gov/pmc/...

It has nothing to do with the immune system.

The virus itself is one part of the picture.

The other part is that most people heat up rooms... Spreading the viruses.

Dry air in general affects our nasal system, so basically virus is active, our natural barriere weakened and hey. You've got a cold.

Last but not least.... There are too many people not washing their hands properly. *Eeew*

Maybe walking will not make you lose weight, but any exercise will help. Anything is better than nothing. :)

If you walk everyday, any 50kcal per day means 500kcal after 10 days. It cannot solve your problem, but help.

If you really want to lose weight, you moatly need to pay attention to what you eat and have some exercise to help eith yoyr health. And never, ever, try to lose weight fast. It needs to be slow if you want to keep slim.

@IntrusionCM
https://ncbi.nlm.nih.gov/pmc/...
https://ncbi.nlm.nih.gov/pubmed/... (https://ncbi.nlm.nih.gov/pubmed/...)

cold environment does have adverse efects on immune response. Cracked and dry epi/endotellium is just a vector of penetration body's natural bariers. Once the virus/bacteria is in, it's immunity's job to fight it.

If you build a great wall, you still need an army in case that wall is breached.

There is much more to why you are more likely to get infections in cold weather. There are other mechanisms which drasticaly increase your chances of catching an infection in cold and wet weather. And so on

I can vouch for walking and low carb. I lost 10kg by doing ~10k walks every day and switching my diet to low carb. Eventually got to running and gym but have now plateaued for a while.

Thing is, if you cut back on carbs and especially sugar and add some medium excercise in there then you'll see results. Sugar is especially important to keep an eye on because it can sneak in there with stuff you might not think as of as a desert, like coffee or chilli sauces.

Also, if you're committed to this then weigh yourself regularly, it will give you instant feedback and motivation if you're doing good.

I think it can help, but in combination with a balanced diet. Walking is a fantastic form of exercise that helps you burn calories and improve your overall fitness level, and it's not just about the distance. It will help you not only lose weight, but also improve your overall health. In addition, natural supplements such as mullein for lung health can complement this. So, if you include regular walks in your daily routine, and mullein supplements for lungs on Amazon https://amazon.com/USDA-Organic-Mul... here, it can all have a great effect and improve your overall health. Mullein supplements are known for their respiratory properties, which can support lung health, especially during physical activity such as walking.