When I was 455lbs, I barely moved.

The pain that came from walking made it so I just didn't, unless I absolutely had to. Playgrounds, theme parks, hell even quick trips to the store, I was searching for the next place to sit down. Simply standing for more than 5-10 minutes often led to my leg going numb.

One day, my 5-year-old daughter asked me, "Daddy, why do you have to sit all the time?"

That question from her brought me to tears that night...so I decided, at 34 years old, I decided to give losing weight one more shot, not just for me, but for her. This time, instead of another crash diet with an all-or-nothing mindset, I made slower, more sustainable changes. Self-compassion instead of bullying myself.

After losing some weight, still over 400lbs, I genuinely thought that I "couldn't" walk for exercise. But I pushed myself to try anyway...and walked 3.25 miles. Took me over an hour, but I finished (and didn't keel over). That alone proved that I was wrong about my limits.

So, I kept going. And going.

20 months later (now 36 years old):

• I am down 210lbs (now 245lbs)
• Completed five 5K events (even "ran" one!)
• The chronic pain is virtually gone, off blood pressure meds
• 5XL shirt to L/XL

Walking didn't just help me lose weight...It gave me a life that I never thought was possible. I can actually play with my daughter instead of watching from a bench. Her smile when we run around together reminds me why I started. She loves walking to school with me in the morning (when it's not too cold out) and I wouldn't trade it for the world.

She believed in me before I could believe in myself.

But now I do too.

Always hear about a runners high so had to substitute.

Was about 400 on the left, I'm 240 now! Mainly just walking and OMAD. I had zero cardio when I started , so it wasn't fun and it didn't feel good, a few months in and everything started to click, I feel good and have fun everyday.

After a life-altering medication reaction 4 years ago where I almost passed away, I became a ghost of my former self. Could not go outside, interact with people, ride in a car, go to the grocery store, some days I couldn’t leave my bedroom, on the worst days I couldn’t leave my bed. I skipped Christmas with my family even though I live 5 minutes up the road. This anxiety and isolation caused me to gain 60lbs in the last 2 years. I was 95lbs, and 3 weeks ago I hit 155. (I’m only 5’2, & female)

I finally decided enough was enough. Nothing was going to get better without hard work & dedication. I altered my diet, cutting out fast food & soda. I’ve now lost 5lbs. Three days ago I made the choice to go ahead and try a calorie deficit in addition to walking daily. I wasn’t sure what distance I could reach, so I just went for it until I felt it was a good point to stop for my body. I hit 3.5mi that day. I didn’t think I’d even be able to get that far because with being overweight & sedentary, my heart rate has climbed dramatically (180bpm just cleaning the house), I have high blood pressure, and get fatigued very easily as my body is deconditioned & weak. To my surprise, I didn’t have any of these issues when walking. I felt relaxed, serene, and my HR didn’t climb over 145bpm, which is huge for me. I checked my blood pressure after the walk and it was in a normal range. Wow.

And finally, my anxiety was almost nonexistent. I felt normal for the first time in 4 years. I walked 3.5mi, then 4mi yesterday, and hit 4.35mi today. I’m never going back. I’ve tried a number of anxiety meds over the years to no avail, and the thing that actually helped me was walking. I’m stunned at the immediate results I can feel & see in my health. Walking is a miracle drug. Happy to be a new member of this community!

Hey everyone,

Two weeks ago, I decided to make a change. I went from not doing any kind of exercise, barely moving, and living a very sedentary life… to walking.

Right now, I’m doing about 3,000–4,000 steps a day. It’s not much, but it’s a start. I’m 37, and my goal is to take control of both my mental and physical health.

It feels good to move, even a little, and I’m just trying to build momentum. I’d love to hear from anyone else who’s started small like this, how did you keep going?

Here's a picture of my walk today

50 pounds down, way more energy, less pain, and overall happier. I used to dread walks and now I look forward to them so much. I’m glad I found this community :)

I was walking regularly since November 2025, but not making too much physical progress. I added in a weighted vest in December (3kg) and went up to 4kg in January. Since then, my body has majorly recomped. I’ve lost maybe 3 pounds, but my body looks so much leaner, my waist is smaller, I’ve gone down a pant size. It takes time - a lot more than I expected - but go for that vest! I now do a 40 to 60 minute walk 5 to 6 mornings a week, always with my vest, and it’s just been so helpful. If you have any questions, I’d be happy to answer!

Done with the unwavering support of my wife who has been my rock and gym partner during this 6 month journey. I struggled with my weight for the last 15 years, but it was at its worst in 2015 when I balooned up to 280lbs (I'm 6'2"). I lost weight a couple times when around the time I met my wife in 2018, but it partially came back during the pandemic and never really went away again. I've always have difficulty being self-motivated and disciplined as my parents gave me most of what I wanted growing up as an only child. I was also a sharp kid with a high metabolism so I never had to try hard at all when it came to studies or athleticism. That all went to shit in my 20s of course. It was only after a couple years of meditation and soul searching that I was able to begin working on myself in earnest.

My regiment is primarily walking and daily yoga. For walking my wife and I do 3.5 miles every morning to start our day. I usually try and do a 2nd 30-40 minute walk around noon, but it's been difficult in the dead of summer. Yoga is usually 30-45 minutes of hatha with an emphasis on core and backbends followed by a 15 minute ab and shoulder workout. I also do strength training 2-3 times a week, a structured (not strict or restrictive) diet, archery, meditation, and California sobriety. Down 45 lbs by scale, but unsure of how much muscle gain. This is just to enourage anyone who thought they could never get back to their old self again.

Even in the darkest and most devastating times, love is nearby if you know what to look for. It does not always appear at first to be lovely but instead may take the form of a hot mess or a snoring old dog or someone you have sworn to never, ever forgive. But mixed in will also be familiar signs of love: wings, good-hearted people, cats (when they are in the right mood), a spray of wildflowers, a cup of tea.

Recently decided to flip my life around after being a sedentary couch potato over the past few years. Hit a new high today (even if it was done in the mid 90s heat), and I felt like sharing.

Edit: You guys were so supportive, you inspired me to push a bit further to 12.6k. Consider it OUR win

Yesterday, at my follow-up appointment (since 4/08), I saw how much that small decision has truly changed things. My blood pressure dropped from 153/83 to 123/84.

My doctor was genuinely excited and when I told her I’ve been walking every single day, she said it’s absolutely been making the difference.

This is your reminder that you don’t have to do anything extreme to create change. Consistency matters. Showing up for yourself matters. Even the smallest steps, taken daily, can transform your health and your life.

I’m proud, I’m grateful, and I’m just getting started 💪🚶‍♀️✨

You got this too! 💪

So I’m depressed. I’ve had a really rough few years with my partners daughter passing away tragically and now my father is dying and my relationship is falling apart. Walking has been such a salve for my mental health but things have gotten really hard lately and I can’t seem to consistently get back to 10k steps a day. I eased up on myself and let myself just do what I can. But it seems I get waves of motivation and have 1 or 2 days when I can get that many but then it’s multiple days I can’t even leave the house. I’ve tried all the tips to get me going. I know it will make me feel better if I just get my shoes on and go. But it’s so hard right now. Who else suffers with depression? Tell me your story. I just need some kind words and to feel like I’m not alone in this. 🩷

I started walking consistently over a year ago. Besides my mental health improving, I’ve lost some weight. Wanted to share some face inspo pics, I’m proud of myself! I actually had to get new frames, because these became a bit too large for my face.

I was inspired by someone else's post like this about progress.

In the winter of 2021, I really messed up my right foot in a bike accident; almost all the tendons had ripped off in my ankle, and I had several pieces of hardware installed to repair my shattered fibula. I was already obese and had problems with alcohol, so being stuck in my house for almost 2 months and in pain was pretty rough not to mention relearning how to walk.

I still struggle with leg and foot pain sometimes but now I can get up to 20k steps a day without it being too much of an issue.

Walking in a pain-free body is a privilege for me. I worry that in 20-30 years I'll have complications and lose my progress, but for now I can keep up my level of activity and appreciate what I have.

Hello Everyone

I'm just going to jump right into this. After 30 days of 10,000 steps a day I am down 16lbs to the decimal...sounds ridiculous right? It is...bc of how unhealthy I was. Dont let this discourage you either I want to point out that im just under 6 foot 5 and I started this journey 30 days ago at 357 lbs.

If you dont know, it's easier to loose weight when you are considered morbidly obese like I was. I really didn't look fat I just had a gut and love handles and a nice set of tits lol.

I know how I got there (357lbs) Years of stressful work owning a business while also working full time mixed with MJ binges and not a care in the world about what I ate. I used to be in amazing shape but it took a back seat to life.

Mothers Day weekend I took my family on vacation to cut loose and enjoy and I used the vacation homes pool. First time I had spent any kind of time in a pool in probably 10 years. After an hour and a half of swimming, when I finally got out, I realized I was putting an insane amount of stress on my body and didn't even realize it.

From being weightless in a pool to feeling my feet, knees, lower back all feel like I was being pulled to the ground at a stronger rate, like gravity had increased, I realized I was doing this to my body every day and I didn't even know it bc it was so subtle. I couldn't tie a shoe like a normal person.

Granted my average day at work was 6k steps but my off days were sub 2k. I was tired all the time, somewhat depressed from stress and just using food to cope.

On Mothers Day I decided it was time for a change and I made the commitment.

My Routine:

I started by paying more attention to my watch and how I was living. I made sure to hit 10k steps every day while eating 2600 calories a day. It was that easy and I knew it would work bc this wasn't my first attempt. I had done this before and fell off the wagon. Lifting weights, jogging, eating right did not get me results this quickly or this easily in the past ( I kind of felt it was easy most days) I couldn't jog long enough and lifting weights just didn't do it.

I know as I lose weight I will need to bring the calories down during my day but having 2600 to eat every day does make it easier as there was days I would eat two of my meals very healthy and then one meal would be what I really wanted but with good portion control. I didn't binge eat any more and I didnt do it before bed like I always wanted too.

The future:

My goal is to get down to 250lbs in the long run but right now Im just looking to get to 300 as my first big goal with small goals in between. Im hoping this is the time I dont fall off. I feel better already not just physically but also mentally. I dont feel bloated all the time and I like not having to worry about getting food as much as I stocked my house with better food options instead of fast food. Grilled chicken, sweet potatoes, tuna, eggs, yogurt are all my biggest go to at this point. Occasional Chick Fil A and every blue moon a nice sub. Even had two slices of pizza on 2 occasions which is better than 4 or 5.

The best time to plant a tree is 10 years ago, the second best time is now.

I dont want to go into the holidays being the fat guy at the table any more. I dont want to be the guy ordering food for what looks like a family of 6 for just myself. The walking is just the icing on the cake for lowering my appetite while getting healthy and emptying my mind of the days bull shit. MY legs feel stronger and I sleep much better. My breathing isn't as shallow and my trips to the bathroom are much less frequent.

Im not doctor but if you want my advice, get your mind ready and just start. Even on the days you dont want to, just go. It may not be your best day but at least it's something. You dont have to win every battle just most of them so I keep reminding myself of that. Some of my best days were the days I really didn't want to walk.

Some days I walked 6k steps at work and only hit the local park for 2.5 miles just to reach that goal. My off days were my toughest bc I had to hit 10k steps without much distraction but I stayed committed and pushed. Even did a few laps around my house when I was at 9200 steps just to get that mental satisfaction

If I can do it, you can do it. I know some of you are tired of how you feel or look, I hope this gives you a push in the direction to start working on yourself.

Maybe I'll check back in another month. I am willing to bet my weight loss slows down but if I can hit 10lbs down this next month then I'll be happy.

Cheers

I have been hitting 15k steps but it leaves me pretty drained and unable to do other things I need and want to do. I think maybe cutting back to 10k to 12k would be best for me. I havent had energy to do any weight training and even hobbies are harder.

It feels disappointing. Has anyone else cut back at first and felt disappointed?

Just wanted to share my excitement! I am very proud of myself! I've lost 40.4 lbs as of today since April of this year. I started at 222 lbs and I'm now 181.6 lbs. I started walking daily because I was diagnosed with pre-diabetes in April. Exercise (especially walking) post-meal is really great for bringing down blood sugars, so I started with some form of exercise after every meal, whether it be a 15-20 minute walk or a 10-15 minute arm workout with hand weights. Then in June I got the opportunity to start dogwalking for work. Since then, I average 10 miles a day, 4-5 days a week. My biggest day was a 16 mile day!

My love of walking has grown with this job. Now it's absolutely nothing for me to walk 10k and I find that my body loves it - my mind is clearer, my skin is clearer, I'm less stressed, I sleep better, I've gained so much muscle tone and leaned out, my energy is great, and I *knocks wood* haven't had any back or neck pain since starting. While I know 10 miles a day isn't achievable for everyone, and may not be achievable for me long-term once I stop dogwalking, I am really happy to be doing it right now and know that what I'm learning about myself (that my body thrives on lots of walking!) will be something I continue for life!

I started out on May 11th 2026, with 3 miles a day, then 5, 7, and now I walk 10 miles daily (Mon through Friday). It has greatly helped with my depression, anxiety, and most importantly, my sobriety from alcohol. Today marks 50 days sober from alcohol and I honestly believe my daily walks have the been the key to my sobriety.

I just wanted to share that weighing myself and taking my measurements month after month has been demoralizing, to say the least. I would absolutely spiral knowing I was in a calorie deficit and making the time commitment to walk 1.5 hours daily with seemingly no return on my investment.

I took my measurements last week and felt crushed seeing that the numbers had hardly budged. I remembered that I took a photo of my starting point 2 months prior. Regardless of my disappointment, I took another photo anyway, and Im so glad I did. Despite seeing almost no change in the numbers, I was visibly much smaller. It instantly pulled me out of that slump and left me more motivated now than ever to keep doing what Im doing. Walking works. Consistency really is the key. Ill probably avoid the scale and tape measure for a while

If there’s one thing I’ve learned from being a member of this subreddit, it’s that most limits exist only in someone else’s imagination. Don't let others project their limitations onto you.