Effective Weight Loss Strategies: Walking, Intervals, and Overcoming Plateaus

Weight loss issues

Hello Dr.
Liao,
First of all, thank you for taking the time to respond.
I would like to ask about weight loss.
I have researched a lot online, and most sources recommend combining aerobic exercise with strength training.
However, due to my work schedule, I don't have time to go to the gym, and considering my physical condition (lack of stamina), I have tried various methods and found that brisk walking suits me best.
A speed of 5 km/h is also a practical result based on my testing.
I cannot perform the interval training exercises and frequency as shown in the videos; my legs feel very sore, and I experience muscle fatigue the next day.
Therefore, I plan to do brisk walking (aerobic) as my main exercise during weight loss plateaus and incorporate interval training (anaerobic + aerobic) only during those periods.
The links to the interval training videos are as follows: https://www.youtube.com/watch?v=fcN37TxBE_s and https://www.youtube.com/watch?v=g9TeWoWks2o.
1.
I am currently 159 cm tall and weigh 64 kg, with a goal to reduce my weight to 48 kg, which is a total of 16 kg.
If I continue with brisk walking at a speed of 5 km/h, is it possible to achieve this in the long term?
2.
When can I expect weight loss plateaus to occur? How many plateaus might I experience during the 16 kg weight loss? How long does each plateau typically last?
3.
If I incorporate interval training during a plateau, can it help me overcome the plateau?
4.
If I do interval training during a plateau but return to brisk walking afterward, will I continue to lose weight?
Lastly, I wish you peace and well-being.

Xi Wang, 40~49 year old female. Ask Date: 2020/07/03

Dr. Liao Yaopan reply Family Medicine

Hello, weight management is a complex issue, as each individual's situation has different considerations.
Caloric control and exercise are the fundamental elements, and how to implement them varies from person to person.
There are many forms of exercise, each with different benefits.
The goals of muscle gain and fat loss are important, but maintaining stable muscular strength, endurance, and cardiovascular function remains the most crucial foundation of exercise.
I wonder if the target weight you have set might be a bit low? Body fat percentage is also an important indicator to pay attention to.
Exercise should be a continuous habit, and I recommend combining various types of activities while tailoring the plan to individual fitness levels and physiological conditions.
Changhua Hospital cares about you.

Reply Date: 2020/07/03

More Info

Effective weight loss strategies often involve a combination of dietary changes and physical activity. Based on your situation, where you have found that brisk walking at a speed of 5 km/h is manageable for you, it is indeed a viable option for weight loss. Walking is a low-impact aerobic exercise that can help burn calories and improve cardiovascular health.
1. Long-term Weight Loss with Brisk Walking: Walking at a pace of 5 km/h can contribute to weight loss, especially when combined with a calorie-controlled diet. To achieve your goal of losing 16 kg, consistency is key. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, which can be broken down into manageable sessions. If you maintain a calorie deficit—burning more calories than you consume—you can expect to see gradual weight loss. It’s important to track your progress and adjust your caloric intake as needed.

2. Understanding Weight Loss Plateaus: Weight loss plateaus are common and can occur for various reasons, including metabolic adaptations, changes in physical activity, or dietary habits. Typically, plateaus may happen after losing a significant amount of weight or when your body adjusts to a new exercise routine. The frequency and duration of plateaus can vary widely among individuals. Some may experience a plateau after losing 5-10% of their body weight, while others may not see one until they are closer to their goal weight. Plateaus can last from a few weeks to several months, depending on various factors, including adherence to diet and exercise.

3. Interval Training During Plateaus: Incorporating interval training during a plateau can be an effective strategy to overcome it. Interval training involves alternating between periods of high-intensity exercise and lower-intensity recovery. This method can increase your overall calorie burn and boost your metabolism. If you find that traditional interval workouts are too intense, consider modifying the exercises to suit your fitness level. For example, you can alternate between brisk walking and a faster pace or incorporate bodyweight exercises that are manageable for you.

4. Resuming Brisk Walking After Intervals: After a period of interval training, returning to brisk walking can still be beneficial for weight loss. The key is to maintain a consistent routine and ensure that your overall activity level remains high. If you find that you enjoy brisk walking, it can be a sustainable long-term exercise option. Additionally, consider varying your walking routes or incorporating hills to increase the intensity without needing to switch to a different form of exercise.

In conclusion, your approach of using brisk walking as your primary exercise while incorporating interval training during plateaus is a sound strategy. Remember to focus on a balanced diet that supports your weight loss goals, and consider consulting with a nutritionist for personalized dietary advice. Staying patient and consistent with your efforts will ultimately lead to success in your weight loss journey. Good luck, and take care!

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