(1) Recent studies have shown that walking with dumbbells increases your risk of injury. (2) If you haven't seen a difference, you might want to try walking faster rather than further and also varying your exercise with other forms of cardio and DEFINITELY strength training so your body doesn't get used to one thing.
In terms of calories burned and eating enough, I think it helps to think about this as a weekly average, rather than what happens on any specific day. The body should have enough reserves to cope with a 5 mile walk.
Also, rapid weight loss is typically only experienced with those with a lot to lose, and weight loss typically slows down as you approach your goal weight. With just 13 lbs remaining to lose, 0.25 - 05 doesn't sound unreasonable.
In terms of adding more exercise, you are probably better off adding strength training to the mix, rather than more walking.
Fitness Minutes: (6,538)
25 6/20/13 6:32 A
Thanks Spark Coach Jen.... I have been varying my walks, sometimes using dumbells, and changing up the intensity. I do stay within my calorie range every day that SP suggests. I'm not the most patient person in the world, and seeing that you wrote that I am very close to my goal weight sure did make me put things in perspective. I will keep plugging away!
I wouldn't recommend doing 5 miles a day, every day. But if you're varying those routines with walks of different lengths and intensities, I think that's fine. As long as your calories burned goal reflects the amount of exercise you're doing, you should be fine to eat in the calorie range that SP suggests. It's normal that the weight is coming off slowly since you're very close to your goal.
I agree that you'll want to add regular strength training to your routine if you aren't already.
Hope that helps,
Fitness Minutes: (84,708)
3,412 6/18/13 12:50 P
You exercise to your limit with a good ratio of cardio, strength trainiung and stretching. Include a warm up in the time alloted. I started working out manmy years ago so I am not a good judge as I go to the extreme with mine. I would recommend starting with 30 min cardio, 30 strength or if you want to do your cardio and strength on different days go with 45-60 min cardio on one day and the same for strength training the next. You can use a technique called pacing if you are just starting. This involves allowing rest intervals after a set time so that you build up to a maximum time. I do this if I have been sick.
I'm not a trainer, a nutritonist or dietician. However, I don't believe that it really works that way. Sure, you could eat at the top of your range those days (1600) but I don't know that it is necessary to do more. I don't eat more than my range on the days that I do kettlebells or run longer distances.
Fitness Minutes: (6,538)
25 6/18/13 12:25 P
I'm confused as to what my weekly goal should be for exercise. I've been doing the Leslie Sansone's Walk Away the Pounds videos, and started with just 1 mile per day, and am now up to 5. I read somewhere that I may not be eating enough calories on the days that I do the 5. I consume anywhere from 1200-1600 per day. I have been losing at a slow rate of .25-.50 lb per week and have been increasing my walk time to speed it up, but it really hasn't been working. I'm 5'6", weigh 163 (started at 182 in Jan) and my goal weight for now is 150. Any input would be greatly appreciated :)
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.