How to lose 1 lb per week

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6 Responses

  1. germanerich says:

    Great site for some basic, honest answers. I like the explanation of calories burned – easy to understand and great tips how to burn calories on a daily basis without using some “miracle” drugs.
    If I choose running versus walking, would this decrease my daily time factor by quite a bit or would the time spent exercising stay the same?

    • Dave says:

      Hi Erich, thanks for that – I appreciate your feedback.

      And yes, a sports medical study(4) shows you can burn significantly more calories running than walking.
      To confirm this, the researchers gathered a group of 8 men and 8 women and asked them to first walk for a mile, and then run for a mile at a “comfortable speed”.

      The results for running showed that men increased their calories burnt by 45%, and women increased them by 50% compared with walking.

      They also concluded that women burn slightly more calories than men for walking as well as running for their equivalent body weight.

      So getting back to your question…

      Lets say you walk for a mile. At 3mph this will take 20 mins.

      If you run for a mile at 6mph, this will take 10 mins.

      The take home is that by running you could cut your exercise time in half, and increase your calories burned by around 45%.

      What a bonus, and thanks again for your great question!

  2. sharon says:

    I am in the process of trying to lose weight and i love walking, unfortunatley a couple of years ago i had two partial knee replacements which put me back a little bit, so reading this has put a smile on my face as i would rather lose a 1lb per week than trying to lose more and not succeeding.
    What sort of protien would you suggest i have? as i have a tendency to lose energy really quick or would a smoothy be better before my walk?
    Thanks for the read as it has given me some encouragment:)

    • Dave says:

      Hi Sharon,
      Sorry to hear about your knees.
      Yes so a milk based protein-powder drink is a good choice before your walk, and the proteins will give you some slow release energy. For quick release energy carbs are good, so you may like to try blending in a banana (30g carbs) and perhaps a few nuts/berries. I also like to add 1 or 2 teaspoons of Virgin Cold Pressed Coconut Oil – the fat is a great energy source, and it may help to enhance your body’s own ability to burn fat for fuel (the “mecca” of weight loss!). Thanks very much for your question, and I hope this helps 🙂

  3. Kevin says:

    Very informative! I walk to work most days, but it’s only around 15 minutes to and from there. I used to walk for 2 hours 3 to 4 times a week, but it’s been some time since I was able to do that. It’s also tough to walk for a long period of time during the winter. At least you have given me some information I can use to try to lose a pound a week.

    • Dave says:

      Hi Kevin, maybe one thing you could try in winter is walking inside the shopping malls to increase your daily amount of steps. -Thanks for your comment!