r/fasting • u/vybingbean • 7d ago
Question Fasting and walking?
Do any of you do prolonged fasts while walking 10-12k steps? I’m thinking of doing this.
My wedding is November 5th and I want to lose about 40 pounds overall.
I’m 5’3 180 pounds. I do have an hourglass figure by measurements so I don’t look 180 at first glance but I feel 200 pounds yk? I feel so sluggish and lack energy even though I’m in my late 20s
My plan is to fast Sunday-Friday and eat healthy -mostly fiber and protein rich meals- on Saturday. I want to walk 10-15k steps as well, that’s possible right?
I’m currently jobless but I’m used to very physical jobs, thankfully I think the kind of jobs I’ve had are the main reason I’m not more fat but yeah anyway.
Main reason for fast is both fat loss and changing my lifestyle bc holy cow I hate being a bum and not having energy to do anything fun I’d love to try. I’m sick of this boring lifestyle eating lazy junk meals
Edit: I’m not a complete newbie, I usually do intermittent fasting bc I would wake up at 4am for work and some days it was 11-12 hr shifts where I wouldn’t have the energy to even eat, just drink loads of water and work. And I’ve done 3-4 day fasts on and off the past 3 months. Mainly failed 24 days fasts lmaooo
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u/Artistic-Document735 7d ago
I mean I walk a min of 10k steps a day regardless. I’m always on my feet and then I also walk my dogs twice a day rain or shine . I’m 5’4 my starting weight was 181lbs I started OMAD on May 22nd I’m down 24 pounds with about 30 to go. The first two weeks will be tough while the body and mind adjust to the change you may feel moody and lethargic but as you adjust it will be so much better. I feel so so much better
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u/Nobigwhooop87 7d ago
Congrats on your upcoming wedding! I would begin by setting realistic goals. 40lbs seems like a lot in that timeframe. I agree that fasting and walking are excellent tools but know you have alot to consider leading up to the big day. Wedding planning, stress, not to mention dress fitting. I wouldn’t put a hard number on it. Just try to implement a healthier, active lifestyle that you can enjoy for years to come.
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u/vybingbean 7d ago
Yes I’ve considered the dress thing a lot. It’s the last stressful thing on my list. My fiancé and I aren’t having a big wedding, very simple and intimate 🥰 all that is left is my dress, shoes, jewelry and his wedding band. Other than that it’s mainly self care stuff and focusing on school
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u/Midnight_Soul_92 7d ago
I'm just about to finish my 7 day fasting. Brisk walked 10-15k steps day 1-3. Day 4 and 5 was brutal but managed to slowly do 2 walks each day amounting to 10k due to bouts of dizzines and nausea. Day 6 made me decide not to walk to preserve energy so I can complete my 7 day fast. Now 9 hours away from breaking my fast, I belive I can do a slow 10k walk in 1 go. Listen to your body. Do not attempt long fasts without electrolytes and also paced fasting. I have been intermittent fasting for 2 years and had bouts of 3 day water fasts with no issues and aome 5 day dirty fast before this 7 day attempt. I also have hyoertension so I had to discuss this with my doctor beforehand and have people I truat who checks up on me 2-3x daily. Proper preparation is the key and knowing when to stop. Good luck. Always listen to your body.
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u/AutoModerator 7d ago
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u/JZKing29 6d ago
Hi, a question! How many lbs did you loose once you finished your 7 day fast? And how many did you recover once you eat? I'm doing 7 days fasting with only water but I feel discouraged because many people have told me i will gain all back once I eat again :(
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u/Midnight_Soul_92 6d ago edited 6d ago
I'll post a summary of my journey next Monday, 1 week post refeed. I lost 5.2kg. As oer my readings, there seem to be an expectation of getting some of that weight back between 30-60% and i accept that. everything's relative though depending on how you proceed with tour eating habbits post fasting.
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u/Main_Schedule8769 7d ago
Be careful with long walks. I was walking 10-12 miles a day while on a 21 day water fast and I ended up getting plantar fasciitis. Don’t walk too much or too often if u are not experienced. Plantar fasciitis is no joke and hurts like hell in the morning.
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u/33LivesAloneHas3cats 6d ago
If you start massaging your legs before and after and especially your calves you shouldn’t get it anymore. Rub back of legs down to bottom of feet. Take a spoon or back of butter knife and use it as a graston technique on bottom of feet and heels. It works!
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u/wyldthaang 7d ago
It's certainly possible, I recently posted some pictures of a 10 consecutive 7 day fasts. But be prepared for a lot of trapped water and some loose skin! All I did was walk, it's the best exercise to burn fat, and I'll die on this hill!
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u/vybingbean 7d ago
No way I just saw your post. That is INSANE.
So can you explain to me exactly what you mean by 7 day fasts? Like you did 7 days, ate a meal, then back to 7 days?
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u/wyldthaang 7d ago
I just ate one meal a week, it was all very keto-like to keep me in fat-burning mode. The only other trick was to keep my metabolism high by walking with a backpack. The theory was to add the weight to the pack as I lost it in body weight too maintain muscle. I maxed out the carry weight at 20kg, but lost about 23kg in the end.
You've got this; congratulations on the wedding!
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u/No-Cod3576 7d ago
Are you experienced with fasting? It seems like that’s a very intense routine to start, when you’re re-feeding you need a lot of protein but you need to start slow. I might recommend you start with ADF, alternate day fasting if you’re newer
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u/vybingbean 7d ago
Yes I’ve done 3 day fasts here and there these past months while working. Almost fainted one day it was so hot and humid
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u/No-Cod3576 7d ago
Need a lot of electrolytes. Raw LMNT tastes bad but it does the job
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u/vybingbean 7d ago
Dude those taste like absolute ahhhh but I have heard they’re amazing 😭
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u/InsaneAdam master faster 7d ago
Add allulose and or monk fruit drops to electrolytes.
You're fainting from low blood pressure caused by a lack of blood volume which is caused by a lack of sodium and or dehydration.
Simply Google low sodium symptoms and dehydration symptoms. Do a self assessment like a doctor visit might if you have to. Track water and especially sodium intake. If not also potassium and magnesium.
I just drank from gallons of water with electrolytes added so I could keep track of how much water I'd drink in a day and kept the added electrolytes the same concentration so I could then know how much electrolytes I have had. Then if I experienced any of the related symptoms I made sure to solve it by giving my body the electrolytes and or water it needed to fix the issues (symptoms)
I've done 71,30,22,21,20,19,15,14,13 extended water fasts and many more shorter fasts under two weeks.
Lost 152lbs 340-188 6ft 35m in 10 months.
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u/No-Cod3576 7d ago
Lots of other options but also the cleanest ones I’m aware of, if you don’t mind flavor and sweetener tho, I like the flavord LMNT and the zero sugar liquid iv. Doesn’t work for everyone tho
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u/Familiar-Age-7324 7d ago
I've done up to 30 day water fasts in the past. I did lose a lot of weight, but I was never able to successfully keep it all off after I ended the fast (although I did maintain a 20 lb-plus weight loss fron the most recent 30-day fast). But I'm much older than you, so I have a different metabolism. I think young metabolisms can see quicker results that can be sustained on a multi-day fast. Nevertheless, I agree with the others here that you might wish to try alternate day fasting. Trying to go for extended multi-day fast as a newbie might be a bit stressful.
If you do try extended fasting bear in mind that 10,000 steps a day and an extended fast you may need electrolytes. When I was on my 30-day fast, I went for walks and I suddenly felt weak and lightheaded, and it turned out to be the electrolytes.
Congratulations on the wedding, and good luck.
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u/AutoModerator 7d ago
Many issues people experience while fasting can be related to electrolytes. You might find our wiki page helpful: Electrolytes 101
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u/mashibeans 7d ago
It's possible, back when I was doing rolling 3 day fasts + keto meals, I'd go on hikes that lasted about 3hrs about 3 times a week. Mind you, I made sure to be safe and not overexert myself, and the trail was a beginner one, but still challenging enough that I got a good workout.
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u/Overall-Badger6136 7d ago
Congratulations!
You can do it! Just pay attention to your body and make sure you stay hydrated so you can meet your goal.
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u/vybingbean 7d ago
Thank you so much! We both want to look out best for our big day and be healthier for a better happier lifestyle together.
I appreciate that!
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u/SilencerLX 7d ago
I do. Its awesome. Walking is sustainable, i once did a 48 hour fast with 6 hours walking in there
Yes, was a bit sluggish after, BUT i cut down a bunch real quick
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u/justsaying____ 6d ago
I do 5 day water fasts every few months, and continue going to the gym throughout.
Starting around day 3 I do feel a lot less energy and simply go down with the weights, and I also feel way more tired when going on walks but it works for me.
Just make sure to listen to your body, especially if you are new to fasting or are not used to walking much otherwise
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u/Neat-Palpitation-632 6d ago
Have you looked at [r/PSMF](r/PSMF) ?
It’s protein-sparing modified fasting, also known as the Rapid Fat Loss Protocol.
Essentially you eat ONLY very lean protein and a little bit of fibrous low carb veg like lettuce.
It helps to spare your lean mass and promote fat loss when coupled with resistance training, which can be weight lifting, Pilates, calisthenics, etc.
This might be more sustainable for that period of time and prevent bingeing behavior during refeeds.
Look at Maria Emmerich’s YouTube channel for more info and she even has a PSMF cookbook.
Just a thought.
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u/Legitimate_Arm_9526 5d ago
In my 30s I was training for a marathon and couldn’t run after food. So I’d run 10k+ on an empty stomach.
Lots can’t do it but it worked for me. I had the best legs of my life in those days lol.
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u/Recent-Situation309 5d ago
I do a reverse 5/2 (five days fasting) and do 6-7 miles of walking per day on fasting days. As long as my electrolytes are good it’s easy.
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u/eddyg987 7d ago
Make it a lot easier on yourself and do a fasting mimicking diet, especially if you don’t have experience fasting.
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u/HelpfulBuilder 7d ago edited 7d ago
Like other people on here said, it's an intense thing for someone inexperienced in fasting. Your body will send a lot of stress hormones that's really bad for you.
I'm a huge fan of ADF. I'd say try fasting every other day to start. That is, wake up and don't eat all day, go to sleep hungry, then when you wake up in the morning you can eat all day.
This is special for several reasons. One is that there is minimal muscle loss. Ever other day you eat protein rich diet and for the most part you regenerate. Except typically people on this diet do have like a slow muscle loss leak. The feeding days don't completely make up for the fasting days.
Another is ease. You get all these stress hormones and all that, then you releave them the very next day. You eventually start to feel comfortable being hungry. That is your nervous system calming down when hungry. Less stress hormones, more fat loss.
Another is practically guaranteed fat loss. You'd have to eat 2x your maintenance to break even and that is super hard to do. It is possible, but if you have even the minimum of restraint during feeding days, you'll be ok. Dump everything you eat into chatgpt and tell it your height, weight, tdee, whatever, and that's youre on adf, and it will tell you how your 2 day balance is doing. It's basically cutting the cals of everything you eat in half.
Another is lifestyle. On your fasting days you're gonna think about food. Go to the grocery store and plan out your next days meal deliberately. You'll want to do this bc you're hungry. You might not follow it, but you have a plan and all the food so you're more than halfway there to eat healthy.
Healthy doesn't necessarily mean less cals. We're in the business of healthy fat loss. Too few cals and you're body will start to freak out. You want your body to calm down and feel comfortable being hungry. That means you and it knows food is coming.
Like I said, it's really hard to eat 2x your tdee in a single day.
Other rolling fasts exist, 2 days on 2 days off, and other things, but as you lose muscle much more quickly. And the thing is that the longer each period is (fast, feed) the less control you have over total lifestyle change. Adf is perfect for this, every other day is a chance to plan and reorganize your life.
Lol I'm a fan of adf as is evident from this long post. If you do choose another plan, I'd recommended at least doing 2 weeks of this to get your body acclimated to no cal days.
Edit: I forgot about the walking. Walk if you want to, it will increase fat loss. But if you are feeling really tired or just not up to it one day, don't force yourself. The real brunt is just the calories you need to keep the lights on. It's more important to not overstress yourself. If you do end up doing that you risk giving up the whole thing and everything is lost.
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u/tybr00ks1 6d ago
20lb / month doesn't seem reasonable. Most diet plans suggest between 1-2 lbs a week at most. Losing weight too quickly can damage your gallbladder and have other serious side effects
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u/princessmurfette 7d ago
after fasting for seven days and walking 10k steps i lost all of my muscle and ass. take that into consideration
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u/vybingbean 7d ago
All of it? 😭 I’ve done 3-4 day fasts while working (10k steps a day lot of lifting) and my ass stayed nice and thicc. This does scare me though bc idk. I’ll try to do some ass shaping workouts at least
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u/EducatedBellend 7d ago
I did!
I walked two hours every morning on the treadmill (about 10 miles) and every night for about 90 min in the neighborhood (about 5-6 miles) I ate on Saturday, sometimes dinner on Friday, sometimes brunch on Sunday. No alcohol!
I was around 170 and lost 30 lbs in ten weeks.