One great realization over the last week or so were the walks I took in the early morning in Arizona. To get 10,000 steps a day in on a hot summer day in Phoenix, we started between 6am-7am and I was looking for 4,000- 5,000 steps in the morning.
I did the walk first thing in the morning, before breakfast, just out of convenience and wanting to avoid the heat. So, after 6 days of walking for about 40 minutes or so fasted, I did notice I reduction in a little bit of abdominal (belly) fat. Awesome! I do believe that the visceral fat is disease related, and my clothes fit pretty good, too. Win-win.
Now, I was away from work at the time- different stress, so who knows. It could have been a reduction in cortisol from work stress. Unknown. I'll be doing some n=1 testing over the next 2 months.
I don't do intermittent fasting or anything like that. I tried briefly, but no dice. Once great thing that allows me to do 30-40 minutes of morning, fasted walking is being fat adapted. Here's a good article from Mark's Daily Apple on being fat adapted. No shaky,weak moments. It feels good. If I walk over 45 minutes, then I get the feeling I should head home for some eggs, avocados, tomatoes, and kale. Not to mention a hot cup of coffee!
Fat adaptation also works in my favor when there is a longer time between meals than expected, being stuck in I-5 traffic in the summer, and when I can't eat the meal being served somewhere. It allows a few extra hours to get where I need to be to refuel with the right food. I'll have about 15 minutes of feeling a little hungry. Then 2-3 hours of normal feelings and energy.
Nice for fasted blood draws, too.
Here's what works for me
1. Walking 30 minutes in the morning before eating. Walking another 30-45 minutes later in the day.
2. Eating a clean, low inflammatory diet (paleo template) that allows my body to burn fat when needed. I like being a fat burning beast.
3. Wearing a pedometer so I know how many steps I get.
4. Taking a camera, because I'll miss the best shot ever if I don't! ;)
Here's what did not work in the past:
1. Leaving my whole day's walk until after 3-4 pm. Slippery slope time wise.
2. Eating processed foods. It kept me from being fat adapted, shaky, and eating more than I needed.
3. Not wearing a pedometer. My tricky mind would say "I've walked a lot at 5,000 steps, I'll eat a Skinny Cow Ice cream I've earned it!...."
4. Forgetting my camera and missing baby birds, cool hawks, and other awesome photos.
You are pretty tough to try and get in 10,000 steps each day in southern Arizona - in the summer! UGH! I can't believe I used to work on the flightline down there for two years of my life...and lived. I guess the older version of me isn't as tough as my younger version. My hat dips in respect to your strength:)
ReplyDeleteThanks, Marc- I stopped short of heading to the shopping mall to walk inside. I knew that if I took even one day off, with all the events (relative died) that my mind would start to send me the wrong message about food.
DeleteThat's such an interesting point you make about walking fasted Karen. I saw a personal trainer for a very short time last year and she challenged me to simply walk half an hour before breakfast at least three times a week and watch my waist get smaller. I have to say that I really enjoy reading your analysis on what works and what doesn't - you write very well. Thank you for sharing! S
ReplyDeleteThanks, Sandra. There may be more of a cortisol reduction resulting in the reduced belly fat. I may be able to figure it out eventually. It was a good learning experience. It shows that you never stop learning.
DeleteI too agree with Sandra as I really like how you set out What works and What doesn't work for you, it must help to stay focused.Talking of which your camera shots are well focused, I really like your pictures, I think the light was very good when these two were taken?
ReplyDeleteAll the best Jan
Yes! I loved walking in the early morning for the different lighting conditions, Jan. I got a new camera- not very expensive, but a super good focus/zoom set up. So fun! Thank you. Karen
DeleteI'm so glad you keep talking about walking. I've always liked walking, yet I keep debating re-joining a gym. To be fair, there are TIMES I have also enjoyed the gym. I'm just struggling to see how that is going to fit into my schedule (and budget) right now. So I keep toying with just getting over my excuses (a major one being HEAT) about walking. ;-) And my dog would be SO SO happy if I opted for walking again. ;-D
ReplyDeleteWalking is good and you can fit it in almost anywhere- I do go to the gym for strength training but rarely do any treadmill or elliptical anymore. Walking the dog would be a great way to get steps in.
DeleteI have been walking a couple of mornings a week fasted as well. It helps me to have an appetite, and it kick starts the metabolism. I have a sedentary computer job and I try to get up and move around also through the day . All of my classes and gym workouts are in the evening. I want to walk more mornings--it's cooler, quieter, less busy. I just can't always make myself ge4t up early enough.
ReplyDeletePJ- I hear you. 2 hour commute with my mostly desk job is a barrier I have to work around. I've applied to get a stand up desk (not tread mill, just the option to stand). It is cooler and quieter in the AM. I'm going to try it this week.
DeleteHmph! Here I am please with my humble 8k and there you go and post your 10k. If I wasn't running on one hour of sleep I would try and match you. LOL
ReplyDeleteThe walking fasted concept is very interesting to me. Ty for sharing
Ahh Mrs Swan- sleep is the priority. I know, with kids, it's hard. But really, if you aren't sleeping, so that first. 8K is good. I do 9K on some days, just because it becomes down to sleep or walk.
DeleteI've been walking more too. I almost always walk before I eat my breakfast, but after I've had my coffee. I so wish my belly fat would melt away.
ReplyDeleteThanks for your super nice comment on my blog. :)
Hi Caron- it's the need for coffee that I feel when I'm nearing 4-5K. I had the most reduction in belly fat getting off grains and then fine tuning my diet after that. Pumpkin, butternut squash, and sweet potatoes all give me belly bloat, so they are off the template.
DeleteGlad to see you back blogging a little, Caron.
If I don't get whatever the plan for the day is (exercise wise) done first thing, I know it probably is not going to get done.
ReplyDeleteMy classes are a no brainer. If instructor is there, I am there.
And what I do on the other days, home based exercise, is I do not eat, until it is done. HIGHLY effective because I want my breakfast. And I do not get a shower/dressed until it is done. Also effective.
Belly fat (for all of us apples) is the last to go, but it will go. I had a trainer tell me that very early on in my process. I believed her. I did it. It takes dedication. But I can't tell you how glad I am every day.
Smart ways to organize the day, Vickie! I have been getting up earlier and going to bed earlier, so my morning walking should fit right in, maybe better than I think. The belly fat on my pear shaped body was also the last to go, and something I'll have to deal with as I age,so it feels good to find some things that work early on in the process.
DeleteYou and your blog are awesome! Thank you for your excellent pointers on walking. I also combine walking with the gym but I am new and am always eager to learn new ways to increase strength and weight loss in a safe way! Thanks! :)
ReplyDeleteThanks, Linda. I edited my entry to state not to do exercise fasted unless you know you can handle it. It's a bit of a process and knowing your own body. In my mind's eye- I could see people passing out near their houses in the AM all over the US. :0
DeleteMuch of my site traffic is from Medifast/Take Shape for Life where you have to eat 30 minutes upon awakening or it's major pass out zone.
Experimenting is good. Thanks for stopping by my blog
Thanks Karen. LOL NO worries here! :) I have actually tried the walking a few times before eating and actually like it (and I have read about it as well). Now that is just a few times but I will continue a couple of times a week and see what happens. Haven't passed out yet! LOL :)
DeleteWhew!!! ;) Safe travels to you.
DeleteExercising before eating is something I've never tried!! May have to try that. It's getting warmer here but no where near what you have. We do however have many, many mosquito :)
ReplyDeleteOoooh. Let me know how it works for you. Too bad about the mosquitoes. I don't miss those at all (originally from the Midwest)
DeleteI do 3 fasting workouts a week. It definitely makes a difference because even though my weight barely changes, I'm getting smaller. Absolute best way to use up any stored fat:)
ReplyDeleteThat's good to know you benefit from it too, Leigh. It's nice to have added body comp changes after the weight loss is done. :)
DeleteI, too, feel so much better since I have embraced fat. I have more energy, I sleep better, and yes, I can go several hours without food. I never have those blood-sugar craters that I used to have. I love Mark's Daily Apple!
ReplyDelete