The Math: Walking and Not Losing Weight
The painful answer is that weight loss and weight gain are simple math:
- If you eat more calories than you use each day, you gain weight.
- To lose weight you need to eat fewer calories and/or burn more each day.
- For sensible, long-term weight control and to reduce your health risks, you should both eat less and exercise more.
- If you are having trouble, counting calories, or eating a healthy meal, a meal replacement of your choice may be the way to go.
- A pound of fat equals 3500 calories. To lose 1 pound a week you will need to expend 3500 more calories than you eat that week, whether through increased activity or decreased eating—or both
- To track what you eat, use a food diary or app to be honest with yourself.
- To track activity calories, use a pedometer or fitness tracker, preferably one linked with a food diary app.
- The American Heart Association recommends 30 to 60 minutes of brisk walking or other moderate-intensity exercise almost every day of the week to help lose weight. That amount of exercise is also associated with reducing your major health risks.
