If you ask people the question "how far do you need to walk to lose one pound of weight?" the usual response is two or three miles. At 4.5 mph, an average sized adult will burn 450 kcal per hour and obviously travel 4.5 miles. Therefore the answer is roughly 35 miles to lose one pound. Simple math as many have stated before.
Many overweight, out of shape people can only manage walking at a rate that burns 200 kcal per hour which would take 17.5 hours to burn off one pound of weight, assuming they don't reward themselves with a donut for all the walking they have done. It's a very complicated problem, compounded by all the fake advertising on television that makes people think they can lose weight rapidly. Any rapid weight loss (say 5 pounds in a week) from a fad diet is related to changing salt
intake, like squeezing water
out of a sponge. Wonky diets and starving yourself can also cause you to lose lots of muscle mass in addition to fat. Shoot for losing one pound a week, if you can't do this you are simply eating too much. Period.
A rough guide for normal daily calorie intake is to multiply your ideal body weight in pounds by 10. Your ideal body weight is a LOT lower than you imagine, think in terms of what you weighed as a healthy high school
senior student. I noticed in Belk's Department store they don't even sell adult male size small dress shirts anymore. No wonder we have a health care
If you eat an extra meal at Wendy's twice (1800 kcal) you will gain a pound. Most people in the U.S. find it easier to eat two meals
at Wendy's than to walk 35 miles.
Drink lots of water
as sometimes people think they are hungry when they are only thirsty. There isn't anything else magical about water.
To follow your weight, it is probably better to put a tape measure around your abdomen at the umbilicus level (called abdominal girth) than to weigh yourself daily, but do both. Over 40 inches defines obesity for a man, 35 inches for a woman. Men
should make getting this measurement under 37 inches a goal because it would reduce a lot of risk for medical
problems such as diabetes.
Don't skip meals
, you will just have less will power when temptation arrives.
Slow metabolism? Remember all those chunky Jewish folks in the Nazi concentration camps due to their slow metabolism? Neither do I. If I could follow you around with a revolver and shoot anything out of your hand you shouldn't be eating you would lose weight in a hurry even if someone has told you a slow metabolism is the culprit.
Portion control is a problem for most people. Meat servings should be the size of a deck
of cards etc. A can of green beans will make you feel a lot fuller than a small cookie, both have the same total calories. for example almonds are healthy and have been suggested as an occasional snack or meal replacement. Seven almonds is a snack, 20 is a meal replacement.
Alcoholic beverages are completely empty calories, make you hungry and more likely to vegetate than exercise. Those craft beers that are so delicious have nearly 200 kcals each. Instead of drinking a glass of water after drinking one of those, go outside and walk an extra two miles. Remember you should be walking three miles a day if you are already fit, so that means five miles. Or seven miles if you drink two.
100 kcal a day added to your regimen will result in about a pound a month, 10 pounds a year, 60 pounds in six years. It is amazing we all don't weigh 800 pounds when you think about it! For men
, I think pant size creep reigns us in. When you wear out your size 32's, size 33 pants are purchased etc etc.