As a doctor, I’ve seen countless patients over the years, each with their unique health concerns and lifestyle habits. One particular afternoon, a couple in their late 30s walked into my clinic, both seeking relief from a persistent chronic cough. As I glanced at my watch, I noticed it was 4:30 pm – an unusual time for a doctor’s visit, especially considering their attire. The couple, who I knew ran a small business enterprise together, stood before me wearing sports shoes, Fitbit watches, and shorts, looking as though they were ready for a workout. In all the years I had been treating them, I had never seen them dressed like this for an appointment. Curiosity piqued, I couldn’t help but ask, “Are you folks heading to the gym after this?”
Wife: No, doctor, we are walking 10,000 steps daily.
Me: That’s good.
Husband: But nothing has happened for two months.
Both were pleasingly plump.
Me: Where do you walk? R T Nagar has so many parks.
Wife: No, doctor, we walk on our terrace. We also walk to our office, which is nearby.
Husband: To keep us conscious of our activity, we are always wearing sports shoes, Fitbit watches, and shorts.
Wife: Why is terrace walking not helping in reducing weight? Our terrace is around 50×40 feet.
Me: I understand your concern. Walking 10,000 steps a day is a great start to a healthier lifestyle. However, the location of your walk may not be as important as the intensity and duration of your activity. Let’s discuss this further.
Firstly, the 10,000 steps goal is a good benchmark, but it’s not a magic number for weight loss. A study published in the International Journal of Obesity found that while walking 10,000 steps a day can improve overall health, it may not be enough for significant weight loss without additional dietary changes.
Husband: So, you’re saying that just walking on our terrace might not be enough?
Me: Exactly. While any physical activity is beneficial, the intensity of your walk plays a crucial role in burning calories and reducing weight. A stroll on your terrace may not elevate your heart rate enough to create a substantial calorie deficit.
Wife: What can we do to make our walks more effective?
Me: I suggest incorporating some variations in your walking routine. Try increasing your pace or adding intervals of faster walking or jogging. A study in the Journal of Obesity found that high-intensity interval training (HIIT) can be more effective for weight loss than steady-state cardio.
Husband: Can we do this on our terrace?
Me: Absolutely! You can create a mini-circuit on your terrace. Walk briskly for a minute, then jog or do jumping jacks for 30 seconds. Repeat this cycle for 15-20 minutes. This will help you burn more calories in a shorter amount of time.
Wife: What about our diet? We’ve been trying to eat healthier, but we haven’t seen much progress.
Me: Diet plays a significant role in weight loss. Even if you’re walking 10,000 steps a day, if you’re consuming more calories than you’re burning, you won’t see the results you desire. Focus on eating whole, unprocessed foods, and be mindful of portion sizes.
Husband: We’ve been trying to cut back on junk food and eat more fruits and vegetables.
Me: That’s a great start! I also recommend incorporating lean proteins and healthy fats into your meals. A study in the New England Journal of Medicine found that a diet high in protein and low in carbohydrates can lead to greater weight loss than a low-fat diet.
Wife: We’ll definitely keep that in mind. What about stress? We’ve been pretty busy with work lately.
Me: Stress can definitely impact weight loss. When you’re stressed, your body releases cortisol, which can lead to overeating and weight gain. Make sure to prioritize stress-reducing activities like meditation, yoga, or even taking a relaxing bath.
Husband: We’ll try to make more time for relaxation.
Me: That’s great. Remember, weight loss is a journey, and it requires patience and consistency. Keep up with your daily walks, but try to increase the intensity and incorporate strength training exercises a couple of times a week. A study in the Journal of Applied Physiology found that combining cardio and strength training can lead to greater fat loss than either method alone.
Wife: Thank you, doctor. We’ll definitely take your advice and make some changes to our routine.
Me: You’re welcome. Keep in mind that everyone’s weight loss journey is different. Don’t get discouraged if you don’t see results right away. Focus on creating sustainable habits that you can maintain long-term.
Husband: We appreciate your guidance, doctor. We’ll keep you updated on our progress.
Me: Please do. I’m here to support you every step of the way. Remember, small changes can lead to big results over time. Keep up the good work, and don’t hesitate to reach out if you have any more questions.
2 comments
Good information thank you so much Dr🙏
Thank you for your kind words! I’m glad you found the information helpful. It’s important to remember that small, consistent changes can lead to significant results over time. In fact, a study published in the journal Obesity found that participants who made small, incremental changes to their diet and physical activity habits lost more weight and kept it off longer than those who tried to make drastic changes all at once. So, keep up the good work, and don’t hesitate to reach out if you have any more questions!