How much weight should you loose by walking 3.5 miles a day, 5 days a week, with a healthy diet?

Question

Thanks!

I realize I need to keep walking to stay healthy, but I would like to know what type of results I will see month to month. Will I loose 1 lbs. a week or 5 lbs. a week? What is the average?

Answer 1

In order to calculate this properly I'd need to know your weight and how fast you were walking. Not knowing this I'll give you some guidelines based on an assumption of a weight of either 120 lbs., 210 lbs., or 260 lbs. (noted as: 120/210/260 Pounds:

1 Hour of Walking

Speed 2 MPH Weight 120/210/260 Pounds
Calories Burned 160/210/265

Speed 3 MPH Weight 120/210/260 Pounds
Calories Burned 215/285/360

Speed 4 MPH Weight 120/210/260 Pounds
Calories Burned 280/375/470

Now that you know this (and assuming your caloric intake doesn't change), all you have to do is divide the amount of calories you're burning into 3500 (the amount of calories that have to be burned before one pound is lost). So, if you were burning 280 calories per hour you'd lose a pound every 12.5 hours (give or take a few minutes).

If you have any other questions, feel free to write and ask or visit my site (below):

Lonnie Honeycutt, C.N.C.
Your Health Is My Concern
http://www.betterlifetoday.com

Answer 2

I use to walk (need to start again) everyday for an hour. I walked a little over 4 miles a day. I ate healthy. I lost on average 3.5-4 pounds a week. Just make sure to get enough calories...It is a little difficult to eat enough calories when you are eating the right way. Good luck.

Answer 3

I found the book to be very informative and easy to read.

I've lost 17 pounds in 12 days, I'm just concerned that I'm losing too much weight, too quickly. I will admit I haven't followed the guide exactly. I'm not sticking perfectly to the listed foods and meal plans (but mostly) and doing very little exercise, but the weight keeps flying off.

It clearly works and if I'd followed it exactly I think it would scare the living daylights out of me because of the amount that I'd lose. So thanks again for the information. I've never purchased anything like this before because they are usually full of trash, but 3WD has been a pleasant surprise.

Get started today!

Answer 4

I began to up my walking to 3-4 miles a day, 4-6 days a week, since last Thanksgiving and had lost about 18lbs. I also cut back on my caloric intake and cut carbs. I eat what I like once a day. I eat a small breakfast and small lunch usually fruit or yogurt. I weighted about 168 when I started and fluctuate between 147 and 151 now.

Answer 5

A healthy weight loss program should net you a 2 - 3 pound weight loss per week. Of course there are variables, but if you want to loose it and keep it off, that's a safe number.

Answer 6

Lonnie's reply is correct, with the addition that you will only lose weight if you expend more energy than you are taking in. A pound of fat equates to approximately 3500 calories. In order to lose that pound, you must not increase your food intake. If you burn 3500 calories but increase your intake by 1700 calories over the same period, then you'll only lose half a pound.

Weight loss is actually a very simple formula. You must burn 3500 calories MORE than your body is using for maintenance and that you are eating in order to lose 1 pound.

Answer 7

If you're able to stay away from 500 calories a day you possibly can lose some sort of single pound a week.

Answer 8

Remain faithful to an increasingly lean protein/green plant diet

Answer 9

Aim for a 300- to help 400-calorie meal.

Answer 10

Bake a healthy breakfast early in advance to ensure you don't grab a sugary scone away from home.