Losing lockdown pounds & MOVING - 10k steps/day - please join me!

[10kaDay]

I’ve gained a whopping 2 stone since March, and have an overall 3-4 stone to lose. This is a combination of : alcohol/crisps/general boredom snacking while WFH and a very sedentary lifestyle.

I used to walk 5-7k steps most days just going to work/out and about at weekends, but now seem to be glued to my office chair or sofa and am really feeling the ill-effects... also without the motivation of social life I have been less inclined to look after myself .

Does anyone want to join me on a push to be less sedentary (& eat healthily) to lose weight

My focus is:

• 10k steps/day minimum
• healthy (mostly unprocessed food) diet
• limiting empty calories from alcohol & sugar

Just got a fit bit to count steps, & will be going for a walk/jog 1st thing to get most of my steps in, then making myself have a few other breaks in the day to get the numbers up

Evening all

Well done @LarsErickssong, @sofakingawesome, @Pleaseaddcaffine

Hope you had good days @SunscreenCentral, @Ellieboolou3, and @Ellieboolou33

Work was v quiet so managed to sneak out for a 45 min walk, that plus hoovering up pine needles (several trips up and down stairs ... more tomorrow have got me to goal

Minor lockdown announcement induced snacking incident - 3 crackers with butter/cheese (in scheme of things I’m not going to fret too much)

Have a restful night all - more work tomorrow!

Sorry meant @Jemmy360 ... managed to damage phone screen so typing not always the easiest..

This is the workout I did today ... 30 mins standing cardio, not exactly walking but gets you moving without too much jumping up and down!

Hi everyone, just about to go back to read the thread but wanted to say hello, hope you’re doing ok
Not a bad day, around 7k. Didn’t close my circles (again!) must try harder!!
IF went fairly well, went slightly over my 1200kcal but not too worried.
Between all this and dry Jan I’ll be hoping for results on Sunday...,
Now off to see what you all got up to!

Gah i need this motivation! I got an apple watch for xmas so can now see all my steps and was shocked to see 2-3k a day!!!

Could have written your post OP. 2 stone here too.
Even when I was doing C25k I struggled to get 10k steps unless I was doing school runs as well (none of those now!). I'd love to actually manage it though.
Following thread for inspiration...

Morning all, and hello @Galonabudget29 and @CatVsChristmasTree - feel free to join us, & set your own target if 10k doesn’t work for you ... the point is not to have days when it’s 2-3 hundred

Just about to get cracking on a quick morning workout video before work (bit later than planned but I’ll get there), have laid out breakfast, lunch & dinner are prepped...

Have DEFINITELY lost a few pounds now... can feel stomach getting a bit flatter so hopped on scale & it’s gone down. Feeling encouraged about a week in

Hope it’s a good day for all

I've just done 20 mins of a walking workout on YouTube as I was a bit late getting out of bed and is already done 2500 after 20 mins so decided to stop, good to know the full workout should get 3k+ though.

Great start @LarsErickssong

I just read this in an article and thought would be interesting to share with you all - about habit formation. If it takes 66-122 days, which is 2-5 months (so from now until Feb or May-ish)... I'm going to focus on this time of restrictions to make a habit of daily exercise

1. It’s a marathon not a sprint

“There is a myth that it takes 21 days to change a habit - research now tells us it can take anything from 66 to 122 days to make or break a habit depending on how complex it is,” says Heather.

“Success in habit change is determined by the journey rather than the destination. It’s about what you do each day to work towards your goal. Consistency is the key. The good news is, as time goes on, it gets easier rather than harder. Research shows that once a habit is formed it can then become automatic, so it no longer uses up your willpower and then you don't have to even think about it.”

Overall article worth a read too - about habit formation
www.bbc.co.uk/programmes/articles/2CLCkPmFQ7m8cHbDLbS7Wl4/willpower-is-not-the-key-seven-steps-to-creating-good-habits-that-last?xtor=ES-211-[39620_PANUK_SOT_01_LIF_NewYearWider_RET]-20210105-[bbcradio4_womanshoursevenstepstocreatinggoodhabitsthatlast_factualhealthylifestyle]

Finally got the courage to weigh in this morning - bad but not as bad as I was expecting. Officially day 2 of diet and being very good so far!

@wizzbangfizz - great to have you here! Hope day 2 is a smashing success :)

Just reading this (about step nos) which is pretty interesting, gives some good tips about how to get in steps while WFH & an idea about goals:
www.cnet.com/health/how-to-reach-your-daily-step-goals-when-working-from-home/

Ten thousand steps isn't some magical fitness number -- that step goal was actually created in the 1960s by a Japanese company that was trying to sell a pedometer. And it worked. Since then, that number has become the go-to step goal for health enthusiasts, myself included.

But if the thought of 10,000 steps intimidates you, scale it back. Make it your goal to reach 2,000, 4,000 or 8,000 steps indoors for a couple of weeks and then once you've nailed those goals, you can work your way up.

A study that was published in JAMA Internal Medicine actually found that you start seeing some serious health benefits at just 4,400 steps per day, and once you reach 7,500 daily steps, those health benefits kind of level off.

@LarsErickssong, what walking workout did you do? I'm intrigued!

Took the dog to the beach today, and hit 10k just now.

Confession time: on Christmas Eve, I had to go on a little spin on foot, one or two items, cheese to collect etc. I did over 10k steps that day, which would have been nothing to me in ordinary times. I was crippled after it. The pains in my feet and legs were unreal. Because I HAD become so sedantary.

Well I’m sorry but that’s not an option. No way.

Did over 8k today so slowly getting there.... eating clean/healthy
AND I’ve lost a few lbs. Onward me hearties!! 💕✨

Those articles look interesting @10kaDay that's my bedtime reading sorted!

@Jemmy360 I did this workout it's a very typically cringey American workout vid but I got into it and as I said it gave me more steps than I expected .

Ending today on 11,444 which is more than I expected, in hindsight I didn't need to do the step workout this morning as I could've just walked a bit longer on my lunch break and still hit 10k. I didn't realise it was taking a toll on my legs but they almost packed in during my hiitstep class tonight which even though it's super hard I have done most weeks since July so my legs have got good at it! Wednesdays are usually a rest day from the gym so as my legs are so knackered I'm going to have a slightly more relaxed day tomorrow, no workouts just a walk or two (depends how far I manage at lunchtime) and if I don't quite hit 10k I won't mind as I've banked an extra 1600 steps already this week.
Hope everyone else had a good day

Please can I be a late joiner? Started on Monday at 81.5kg, I lost loads of weight a few years ago and I’m back to square one. I’m so annoyed at myself and I really want to use this lockdown to get a bit of control back. I’ve been doing a big walk each day with the DC but they’re slow so going to start going on my own a few times a week too.

Evening all, and welcome @DowntownFrown! Using this lockdown well sound good to me - I’m hopeful this will be the last one, so want to use it to get into better shape after the last 2!

@SunscreenCentral: I had pains in my shins from going for a walk sometime before Xmas, & was also huffing and puffing up a hill around then so I feel you! It’s ridiculous because I used to be a keen jogger (well, years ago), but I need to realise that I’ve got a way to go before doing that again... Well done on the 8k!

Also feeling a twinge in my knee so going to try not to overdo it, & have decided on a rest day this week (it will be Friday) when I won’t do much - ready for some nice long weekend walks. Im not sure what I’ll do on Friday, maybe 5K steps, or do a yoga class or something.

I’m annoyed/frustrated by this (I’ve been walking not running marathons!!But I guess it’s the rapid increase, plus I’ve done a few fitness videos so lots of lunges etc which might be causing it)

I’ve finished at 10,028 steps today... last 500 from pacing around the living room

Night all and thank you for the company on this journey!

10,089 today - night all!

Morning all , and well done @ajandjjmum!

Massively overslept today which never happens... on the plus side, seem to have slept the cold and sore leg off! Have a few gaps in schedule today so can still do my workout video and go for a walk later, but this would normally be an enforced day of rest otherwise...

Hope everyone else is doing well... and that this potential ‘Beast from the East’ brewing above North Pole doesn’t come to anything ❄️

Hey everyone! How was your day?

8,340 steps for me today but it puts me on 30,060 for the week so far so I'm happy with that .
Really starting to feel it in my hips and back now I've been really sore today, I'm going to keep up with it for the rest of this week and aim to hit 70k again but if I'm still feeling sore by the end of the week I might do a couple of 7.5k days next week with a weekly target of 60k or something. Normally I would just give up now and do nothing the next few days, but I know if I persevere there's a good chance the aches will stop anyway so I thought if I do what I've just described then I'm still pushing myself but also giving myself a rest if I still need it by the end of the week iyswim.
Food wise I didn't quite manage my 16 hour fast as I was ravenous by 10am so ended it an hour early, and tbh I'm starving now despite having big portion of turkey mince curry for tea but I know that's just my appetite settling back down so I need to resist ending my fast early again tomorrow!
Hope everyone else had a successful day! Not sure what my plan of action for tomorrow is yet, I've got a few calls/meetings in the morning so might give the standing desk a try, then I'll go for a walk at lunch and I've got a gym class booked at night. It's a strength class though so won't be very step heavy but I'll just play it by ear for now as not sure whether I will need to do anything else to make up the steps.

Hello @SunscreenCentral, hello @LarsErickssong!

A good day here too ... despite the oversleeping I had a meeting cancelled so managed a 45 min workout video, and a walk so have easily hit target..

@lars - I’ve had a bit of soreness too (though not today) & will definitely take it easy if that happens/have some lighter days here & there ... I think anything from 7k is pretty good going tbh, it was days when I was under 1k that shocked me. Would much gentler cardio and/or yoga help? I had a really good stretch after cardio today & think that helped me

Good day on the good front too .... NO naughty extras, going to have a wrap (instead of usual soup) for lunch tomorrow as a treat though .. and planning a weekend pizza 🍕to celebrate 2 weeks of workouts.

I’m down another pound so 4 or so overall, hope to make it 5 by weekend weigh in

A gentler video tomorrow and hopefully a decent walk in lunchbreak (45 min or so)

@sunscreen: how did you get on today?

@10kaDay great idea re the stretching. I've woken up with quite a sore back today so I have swapped tonight's strength class for Pilates instead and I'm going to change this weeks target to 60k and take it easy the next few days. Considering before Xmas I was getting 25k some weeks that's still an improvement

Good Morning All! Hoping today’s is as sunny as yesterday and good for a walk ☀️

@LarsErickssong: very sensible, I will be doing same if I have any niggles/work gets crazy. I think it’s more about building a habit of consistent activity than actual numbers, and getting injured is the worst thing!

At 3,300 steps after a 30 min workout today - hoping to get out after lunch

Wishing you all a great day