I would guess that you might not be walking with enough intensity. Your heart rate has to elevate to a certain point for any kind of exertion to be effective as exercise, so if your pace is slower and your heart rate isn't elevating, you're not going to burn many calories, relatively speaking. I've found a heart rate monitor to be really helpful for making sure that I'm exerting myself at the correct intensity to burn calories.
Also, exercise alone isn't going to cut it - you need to be sure that you're eating enough calories, but not too many. Definitely track your calorie intake to make sure you're hitting the right combination of calories, fat, carbs, and proteins.
For most people, weight loss is 80% nutrition and just 20% exercise. Exercise can certainly make a useful contribution to weight loss, but until you tackle the intake side of things, you are unlikely to see dramatic results.
To put things in context, a pound of fat represents around 3500 calories. A rough rule of thumb is that you burn about 100 calories per mile walked, so you are burning 800-1200 calories per week with your walking. At that rate, it will take you over 3 weeks to burn a single pound, if that is all you are doing.
But if you can combine your walking with knocking out, say, 500 calories per day from your intake, then that starts to represent over a pound a week.
Fitness Minutes: (247,255)
7/22/14 4:26 P
What are you eating ? Do you log your food choices ? Do you watch your portion sizes ? When it comes to gaining or losing weight, what matters most is what we eat. Good nutrition and portion control are what take the weight off and keep it off, exercise is what keeps our bodies fit. Being more active can contribute to lose weight, but ultimately, having a healthy diet is what really takes the weight off.
Walking 4 miles 2-3 times a week IS a great way to be more active. You could add 1-2 more days walking if you feel that walking 2-3 times is no longer challenging.
While a safe weekly weight loss would be 1-2 pounds per week, there will be weeks you don't lose. There will even be weeks you gain ! And that doesn't mean you're doing anything wrong. the weight doesn't magically drop off the minute we decide we need to lose. It really could take 6-8 weeks of healthy eating and regular exercise before a person sees a change in the scale. And that too is perfectly normal.
So, don't assume something is wrong because the weight isn't coming off as fast as you'd like.
First off, have you been logging your food ? If not, I'm going to encourage you to start. if you have been logging, would you be willing to let the spark community have a look at your food diary ? We won't criticize. We'll merely make some recommendations. When I look at a person's food diary, the first thing I look is to see whether or not they are eating 6-9 servings of fresh fruit and veggies. For optimum health and weight loss, a person should eat 6-9. So, if you haven't been eating your fresh fruit and veggies, I'm going to encourage you to start.
if you have been watching what you eat as best you can as well as watching your portions and trying to be more active, you may just need to be more patient. It really could take 6-8 weeks of healthy eating and exercise before a person sees a change in the scale.
Fitness Minutes: (59)
7/22/14 4:15 P
I walk 4 miles 2 - 3 times a week ..so what else can i do to lose weight..i have been walkin for a about a month.. no results
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