Can You Lose Weight Just Walking
Every year, Christie Pham and her family take a photo together during their beach vacation. This year, she decided she wanted to look better in that photo. So, on April 1, she challenged herself to walk a mile every day for 100 days in her Pittsburgh neighborhood.
It wasn’t just her appearance that motivated her to make a change. She chose her mile-long route so she would be visible to her neighbors. “Last April, I had a little scare — I was in the hospital for some stress tests. So, I started walking around my community, because I knew that if I had some kind of cardiac issue, one of my neighbors would see me. I was that afraid at that point. I had a lot of health anxiety, ” she said.
Walking also gave her a way to manage trauma. She had a surprise pregnancy followed by a miscarriage three years ago that sent her into a deep depression. As part of her therapy, her counselor suggested to go outside and walk. “Walking helps you release the trauma, ” Pham said. “People underestimate how much your mood is going to change from that little bit of exercise.”
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Along with walking, she also rates her mental health on a 1 to 10 scale every day so she can see improvements, and she posts a daily #TinyJoy2022 on Instagram. “Starting or ending my day scanning for a tiny joy helped improve my outlook, ” she said. “With these changes, I feel like I’m back to the Christie I remember before the miscarriage trauma.”
Pham has lost 16 pounds, but she’s more excited about the non-scale victories. “Everything is just going in the right direction, ” she said.
“It’s amazing that only one mile a day can make a difference. You don’t have to go out there and work out three hours a day, ” she said. “I feel like a brand-new person. My anxiety is so much lower. I have decreased my therapy sessions, and I have more energy. I get up, and I spring right into my tennis shoes to go out for my walk. That’s the first thing I do.”
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Her husband has noticed the changes in her, too. “He saw within a couple of weeks how much my mood was better. He made the comment, ‘I have my old wife back, ’ and that was wonderful to hear, ” she said. “He’s seeing the self-esteem, drive and energy of who I was when he married me 15 years ago.”
He’s been supporting her throughout her journey. “He starts the day with the kids so I can have that time to walk in the morning, ” she said. “Everything works better when I get in that exercise, so we adapted our day for it.”
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Christie Pham always avoided the booths at her favorite coffee shop because she couldn't fit comfortably. She recently posted this photo of how much extra space she had!Courtesy Christie Pham
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Pham takes a photo of herself after each walk, and she no longer looks red and exhausted when she finishes. “You see your face transforming, ” she said. She used to have to stop or slow down on the first hill. “My heart rate would be astronomical when I got to the top. Now I’m just up and over, and it’s not even a pause, ” she said. She has walked a mile and a half to a park with her kids, played in the playground and walked back. “I would never have imagined that we would have done that, ” she said.
She hasn’t changed her diet much except for giving up her morning cup of coffee. “But because I’m taking care of myself better, I’m eating a lot better, and my portions are smaller, ” she said. She’s no longer reaching for snacks as comfort food at the end of the day. “That was my trouble spot, ” she said. And she realized she wasn’t eating enough protein, so now she makes sure to have protein with every meal.
Pham joined the Start Facebook group on May 31 — the day after her 45th birthday — after seeing it on . “I’m big on support groups on Facebook — I even admin several — and I have never seen a community as 100 percent positive as the Start munity, ” she said. “It doesn’t matter if you’re super athletic or just at the beginning. If people get a little bit frustrated or discouraged with their own progress, everybody chimes in and says, ‘You got this, don’t worry. You’re doing the right thing. Just give it time.’”
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Groups like these help her stay positive. “I’ve surround myself with people also ‘doing their work, ’ staying healthy, exercising and working to create a better world. These people inspire me and keep me reaching for a better me, ” she said.
Pham is working her way through her next 100 days of daily walks, and her daughter made her a chart so she could track her progress. Her family took that beach vacation, and while she likes how she looks in the photo, she’s happier that she could keep up with her 11- and 8-year-old kids. “I was so much healthier running around on the beach this year, ” she said.
Pham told her doctor she intends to get her A1c to a normal level within a year. By then, she would also like to be closer to a healthy body mass index. “For now, I’m going to keep walking my mile a day, add more as time goes on, return to yoga and Pilates, and focus on conquering my smaller goals one at a time, ” she said.
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Her 15th wedding anniversary is coming up this fall. “Before we got married, my husband and I discussed renewing our vows on our 15th anniversary, ” she said. “I wasn’t happy being a plus-size bride, and I have always dreamt of having my original wedding gown taken in or remade for a renewal ceremony. I have never gotten close to being able to do that — until now! I tried on my wedding gown and it’s huge! I am more confident than ever I will get that non-plus-size dress for a vow renewal.”
Stephanie Thurrott is a writer who covers mental health, personal growth, wellness, family, food and personal finance, and dabbles in just about any other topic that grabs her attention. When she's not writing, look for her out walking her dog or riding her bike in Pennsylvania's Lehigh Valley. Walking is one of the best ways to lose weight and melt off inches and look after your health. The secret to getting it right is is to walk at a brisk enough pace, and within my Audio Walking Workout we focus on doing short bursts of faster walking (high intensity interval training). This is where I coach you to walk a little faster so the effort feels more challenging. These are only for between 20-40 seconds, and then we bring the intensity back down. This has an amazing effect your bodies ability to burn calories , as it produces an effect known as EPOC (excessive post oxygen consumption). So this is the really exciting bit, because by adding these intervals it means you get an after effect burn, so this is where your body burns calories at a higher rate for hours after you have finished exercising. This can burn off an extra 35 calories an hour and can stay at an elevated rate for up to 10 hours, so you can see why I get excited about this, and why weight loss then becomes easy, as that is going to be an extra 350 calories you burn off even after exercising. So now you can start to see that by doing interval walking is how you can melt off those inches.
Believe it or not, walking can turn back the clock, so not only are you losing weight but your are treating your body and will get that beautiful glow and radiance after your walk, this is simply because when we workout we help to promote the hormone that is responsible for fighting ageing, which is known as Human Growth Hormone (HGH). In our 30’s this hormone naturally starts to decrease, and the result of this is we lose the plumpness and radiance in our skin, so this is why as we age our skin texture and looks start to change! And in Hollywood people pay fortunes to have injections which contain HGH Hormone just so they can improve the look of their skin, but the good news is that you can actually re stimulate and increase this hormone, and we do this simply by exercise, as exercise increases the production of it. And especially when you are exercising regularly, your body will then be producing this hormone back into your system. What this results in is that you boost your collagen levels, so it plumps up your skin, which can help reduce fine lines, and it can give you the radiance back in your skin (whatever your age).
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