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FLORADITA SparkPoints: (61,958)
Fitness Minutes: (38,592)
Posts: 541
2/12/14 1:13 P

As the previous posters mention, your daily calorie intake is the key ingredient to weight loss, exercise has so many health benefits and it can help you towards your weight loss goals. Walking, aerobic exercises and strength/weight training will also help your body firm up and can help reduce issues of loose skin when losing large amounts of weight. I know for myself, exercising adds to my feeling of accomplishment and moves me towards my goal of being fit and healthy, not just a goal of being thin.

DRAGONCHILDE SparkPoints: (60,906)
Fitness Minutes: (15,360)
Posts: 9,707
2/12/14 11:37 A

You're asking the wrong question. :)

Basically, you adapt your amount of nutrition to the exercise you do; not the other way around. The vast majority of calories burned comes from daily living, exercise is added on top of that, and isn't the primary source of weight loss. It does make the process easier, and is necessary for overall health.

You will also find that weight loss slows the closer you get. The first 100 will come off faster than the last 50.

Here's what you do. Walk the amount that you want to walk for health; most doctors recommend 30 mins to an hour daily. This will improve cardiovascular health and get you moving. Then, do the math to figure out from there. 1200 to 1500 is not the amount someone with almost 200 lbs to lose you can lose on significantly more. I lost my first 20 lbs on 1700-2000, and that was only starting at 211!

Here's how SP calculates its ranges:

MOTIVATED@LAST Posts: 15,401
2/12/14 6:52 A

For most people, weight loss is 80% nutrition, and just 20% exercise.

A general guideline for exercise is that working out for 30 minutes 3 times per week is the minimum consistent with good health, and you probably want to up this to 5-6 times per week for weight loss.

And once you are doing cardio 3 times per week (and walking would count as cardio), you are probably better off adding some strength training to your workout program, rather than more cardio. And strength training does not have to mean fancy machines or scary weights - you can get in a great strength workout using just your bodyweight for resistance.


2/11/14 8:57 A

Strictly speaking, if you want to lose 175 pounds in 72 weeks, you'll need to lose 2.43 pounds per week. Since technically you need a 3500 calorie deficit to lose one pound, you will need to burn 1215 calories more than you take in every day. So if you're eating 1400 calories in a day, you'll need to burn 2615 calories per day. That's pretty ambitious. Most diet experts will tell you not to try lose faster than 2 pounds a week, although depending on your starting weight, it can come off quite quickly. I started at 285 pounds and when I first started I exercised 30 minutes a day and ate around 1400 calories a day, and it was not uncommon for me to lose 5 pounds a week. Now.... not so much.

I think the previous poster is correct - there are so many variables, it's almost impossible to recommend a length of daily walking time to fit the math problem. What you need to do is aim for consistency of effort -- track your calories, exercise with gradual increases in intensity, don't get discouraged on the weeks when the scale doesn't move --and you cannot fail. It basically worked for me, and I'm down 90 pounds.

ZORBS13 SparkPoints: (179,469)
Fitness Minutes: (174,340)
Posts: 15,555
2/11/14 7:10 A

The thing is, weight loss is primarily achieved through proper diet.

It takes approximately 3500 calories burned through calorie restriction AND exercise to lose a pound, but your body is not a computer and you may not lose or even gain some weeks.

To answer your question, there is no way to calculate calories burned in the way you're asking. Eat in your range, do your exercise and eventually the weight should come off.

MARILYNS69 Posts: 16,614
2/11/14 1:12 A

Wonder if there is a formula for using walking as your choice of exercise to lose weight.

So question would be
Calorie intake between 1200 = 1500
Total amount of weight to lose 175 pounds
How many miles should I walk in a day or how long should I walk in a day (30 min = 1 hour ect)

I have a family reunion in 17 months or 72 weeks so am wanting to know how much I should walk every day to help accomplish this goal

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