1 Hr to 1.5 hr walk every day how many calories to lose weight?

[Valthudnir]

I've already posted a similar thread but I have changed my program I no longer walk only 30 minutes I now walk 1.5 hours a day on average I weighed myself in a 265 pounds and fit in size 38" jeans even though my hips are measured at 44" I want to lose 8-10 lbs. a month reading the BMI thing which I find crap because for me I am suppose to be 176 lbs. for my height and age which is 29 years old 5"8 I forget what my bodyfat % is but I worked it out that if I was at 210 lbs. I would be in amazing shape and would be slim like when I was younger. 1200 calories I was told was too little but my dad did this and lost 90 lbs in 6 months. on average is 12 calories per pound to maintain right? so figure if I take in 1600 calories is that too high? what is the lowest I should go as I want to lose faster.

[stereoeclectic]

i don't know if i'd go below 1200. i did for a while, and it wasn't the safest. i dropped from a weight around 270 to the 165 i am now.

 

strict portion control (lean cuisines and weight watchers frozen meals help out big time), not many snacks, and plenty of walking. count the calories. it works.

 

make sure you are getting your nutritional requirements so that you don't get sick.

[Valthudnir]

oh wow!! congrats on the weight loss. do you know how many calories roughly you were taking in a day while losing weight? some days I feel guilty I take in about 1500. so those tv dinners are great then . I should get some of those then. how much weight per month were you losing on average would you say?

[george237]

I would talk to a nutritionist. They are relatively inexpensive and it will be a good combo with your exercise program. 1.5 hours is great are you doing it all at the same time? If you are going for length of time not distance as your walking goal try and speed your walk up a little. The faster you walk the more cals you burn.

 

When I broke up with my ex I started doing a daily 5 mile brisk walk. 2 at lunch and 3 after dinner with the dog. I wasn't trying to loose wait but I lost 10 pounds and feel great. Keep it up and you'll see the pounds come off.

[Valthudnir]

i do 30 minute walks at a time as after my anxiety gets too out of control. so I do 2 - 3 times a day 30 minutes sometimes 4

[george237]

i do 30 minute walks at a time as after my anxiety gets too out of control. so I do 2 - 3 times a day 30 minutes sometimes 4

 

Good for you. As time goes on try and add mins and increase speed. Also be careful of wearing heavy clothes in the heat. You want to sweat but you don't want to have a heat stroke. Keep us posted on your progress

[ghost69]

stay @ 1500. don't go lower. but keep up with the activity.

[just M.E.]

Walking burns roughly 300 calories per hour but I would imagine your size it would be greater, bigger mass burns more calories in activity, I'm 130 so I don't burn as much. If my memory serves me, roughly 4000 calories beyond what your body needs = 1 lb lost, so you are probably burning 600+ / day extra plus the 1500 calories is below what your body needs, add the difference to your 600+ calories and it will give you a guideline.

 

I lost 35 lbs over 6 months. I concentrated on healthy foods, quality protein, healthy fats, avocados and olives, grapefruit, high fiber and some prepared WW meals. Mostly I just ate less and the less I ate the less I seemed interested in more. I still ate out but usually ate only 1/2 of the meal or ate a nice salad.

[Valthudnir]

1500 calories I will do then. I sure hope cutting down from 3300 calories a day to 1500 and going from doing nothing to 1.5 hr walk a day makes me lose alot of weight. I'm tired of being the big guy. really depressing. I just hope I can lose 8-10 pounds a month

[just M.E.]

I lost 6 lbs a month and for my size I think that would be proportional to you losing the 8-10. Just don't give up, ever. Stay after it. If you are not perfect one day, try harder the next, but never, never, never quit!!!

 

Maintaining is a whole 'nuther phase althogether also and has it's own challenges. After we lose it is easy to think we can do what ever we want, that we are 'done'. You are never done, this is now a way of life and trust me, it is worth it.

[ghost69]

1500 calories I will do then. I sure hope cutting down from 3300 calories a day to 1500 and going from doing nothing to 1.5 hr walk a day makes me lose alot of weight. I'm tired of being the big guy. really depressing. I just hope I can lose 8-10 pounds a month

 

that's a great frequency of weight loss. it's a good pace. you don't want to lose too much.

[Striker17]

1500 calories I will do then. I sure hope cutting down from 3300 calories a day to 1500 and going from doing nothing to 1.5 hr walk a day makes me lose alot of weight. I'm tired of being the big guy. really depressing. I just hope I can lose 8-10 pounds a month

One thing you might want to try doing as well is weight training along with walking. Weight training itself helps burn calories, as does the rebuilding of muscles, so you actually burn calories after you're done.

 

The basic formula is Weight Change = Calories in (Food) - Calories Out (Exercise, etc...). One pound of fat stores about 3500 Calories, so to lose one pound of fat, you need to use up 3500 more Calories than you eat.

 

One thing that surprises most people is how many Calories just living burns. A rough formula that works for most people is 14 x their weight in pounds, that means that for you at 265 pounds, if you ate 3700 Calories a day, you'd probably not gain any weight at all (With mild exercise). Now, to lose 8-10lbs a month, that's 2-2.25 lbs a week, 7000-8000 Calories a week, or 1000-1200 Calories a day. So take the number you burn a day: 3700, subtract 1200, you get 2500, so that means that at 2500 Calories a day, you should be able to lose weight at the rate you want to. If you want to be on the safe side, you could probably eat 2000 Calories a day, and still be more than safe.

 

Now I know what you're thinking "But I thought 2000 Calories a day is what you need to maintain your weight", but that's only if you're a typical male who weighs 150 lbs. You have more fat, and probably more muscle too, than the average male, and hence you use up more Calories just living.

 

One of the most important things about eating though is making sure that you have the right types of food. A safe split is to try and get your calories through 40% protein, 40% carbohydrates and 20% fat. This is only a rough guide of course, but try to stick as close to is as reasonable.

 

At 1500 Calories a day, you'll still be losing weight, but you'll be losing both fat (good) and muscle (bad). Your goal should be to lose fat and keep, or even increase, your muscle. While the scale won't go down as quickly, you'll look and feel better, which is more important anyway.

 

Another thing is that when your body doesn't have enough food to get Calories from, it takes it from both your fat reserves, and your muscle. The way to force your body to take the energy from your fat only is to do weight training so that the muscle becomes to important to lose. If you're using it, your body won't get rid of it, but if you're only walking, your body will be more than glad to get rid of your muscle.

 

So in summary, if you're really serious about losing weight, you can still eat more than 1500 Calories a day, as long as you eat right, and you should start doing some weight training so that you keep your muscle (Also muscle burns more energy than fat, so it'll make you use up more Calories).

 

I know my post was a bit disorganized, but hopefully you'll have picked something up from it.

[Valthudnir]

One thing that surprises most people is how many Calories just living burns. A rough formula that works for most people is 14 x their weight in pounds, that means that for you at 265 pounds, if you ate 3700 Calories a day, you'd probably not gain any weight at all (With mild exercise). Now, to lose 8-10lbs a month, that's 2-2.25 lbs a week, 7000-8000 Calories a week, or 1000-1200 Calories a day. So take the number you burn a day: 3700, subtract 1200, you get 2500, so that means that at 2500 Calories a day, you should be able to lose weight at the rate you want to.

 

 

 

wow so me only taking in 1500 or so calories a day is not so much too little persay but it's pushing it right? amazing I could eat 2500 calories a day and still lose 8-10 lbs a month. at 1500 I'm too tired to figure the math out of how fast I would lose weight. I have started some mild weights. push ups dumb bells and such. I get severe anxiety and dizzy spells and panic attacks from doing a full 20 minutes of weights. I can only lift very light weights for 10 minutes max after that, I risk blacking out and fainting. it has happened to me in the past. Yet I can walk 1.5 hours in 3 sets of 30 minutes no problem, something I can't quite understand but I am trying so hard. as for the 14 x your body weight I thought that was for extreme excersice. I had heard it was more around 10 x your body weight for mild excersice, but I could be wrong I am by no means an expert, just someone who is so determined to look like I once did 10-12 years ago.

[Striker17]

One of the problems with consuming too few Calories is that your body starts to go into a sort of fasting mode where you actually burn fewer Calories. The way your body works is that it's built to survive above all else. Having too much food and being fat was, historically, of no concern. Because our ancestors didn't have fridges, restaurants, and supermarkets handy, they didn't always have a meal, and so the human body is built to be able to survive a while without eating. To do this, it slows down the metabolism, and thus, burns fewer Calories if you aren't eating enough because it assumes that you aren't eating, not out of choice, but because there's not enough food to eat.

 

When this happens, this means that if you don't eat enough, you'll actually lose LESS weight.

 

I found a nice guide here: link removed that does a pretty good job explaining the various things about losing weight.

 

So yeah, in summary, I would try eating more than 1500 Calories, maybe even 2000 or 2500 for a week or two and seeing how your weight loss is going. The trick is to eat it consistently. If you eat 1500 one day, and 2500 the next, you're body is going to go into starvation mode where it burns fewer Calories, and then it's going to get a whole bunch without it actually burning anything. If it's going too slow for you, then maybe decrease it a bit.

 

I know that it's a bit counter-intuitive, but it makes sense, and most important of all, it works.

 

As far as anxiety issues while working out goes, I'm not sure how to deal with that. One thing for sure is that using heavy weights is far better than using light ones. Maybe if you tried working out with a friend, it might help.

[ghost69]

^^^^this concept does happen. your body slows down trying to maintain the calories coming in more. you can really end up crashing yourself.