Losing Weight Made Easy (Almost!) - SEE Calories Burned Chart

I thought readers might like to see how simple it is to lose weight if you really want to. I didn't say EASY, I said SIMPLE!.

I am posting a link here with a chart showing physical activity expended and how it equates to calories burned. Quick rule of thumb for a 180 pound man is that one mile walked equals 100 calories burned, 2 miles walked equals 200 calories burned etc. There are of course a lot of variances in that. Depending on how fast you walk or how slow the calories burned could be greater or lesser than the average.

Cutting back on your caloric intake obviously boosts the result. This is especially true if your cutting back on the empty calorie foods and eating more fresh fruits and vegetables. In other words eliminate most if not all of the "Crunchy/Munchie" empty nutrition foods.

God Bless,

Dan

Take a look:

http://walking.about.com/cs/howtoloseweight/a/howcalburn.htm?utm_term=burning%20calories%20chart&utm_content=p1-main-3-title&utm_medium=sem&utm_source=google&utm_campaign=adid-cb4efe17-302b-4023-8095-b3c607c90e6c-0-ab_gsb_ocode-12588

IF the link does not work for you, here is an excerpt from site:

How You Burn Calories Walking
Your weight and the distance you walk determine the energy calories burned while walking. Walking speed matters less than distance and weight. A rule of thumb is 100 calories per mile are burned for a 180-pound person and 65 calories per mile for a 120-pound person. Use this calculator or see the chart at the bottom of the page.

Calculator - Walking Calories Burned Per Mile: Enter your weight, distance and speed to see how many calories you would burn per mile of walking.

If you can achieve the speed of walking a mile in 13 minutes or less, you will burn more calories per mile. But for most beginning walkers, it is best to increase the distance before working on speed.

Burning Calories to Lose Weight

To lose weight, you need to increase your activity to burn more calories each day and/or eat fewer calories each day. Start with knowing how many calories your body burns per day just in maintaining your current weight, using this basal metabolic rate calculator.
Calculator - Calories Burned Per Day

Burning A Pound of Fat

A pound of fat equals 3500 calories. To lose 1 pound a week you will need to burn 3500 more calories than you eat that week. Losing one pound of fat a week is a sensible goal, but it requires burning 500 more calories per day than you eat. You can do this by increasing your calorie-burning activity or by eating fewer calories -- or both. It is easier to achieve it with the combination of increased activity and eating less. Exercising enough each day to burn 300 to 400 calories is a good goal for the exercise portion of your weight loss plan.

Calories burned per mile by walking

Speed/Pounds	100 lb	120 lb	140 lb	160 lb	180 lb	200 lb	220 lb	250 lb	275 lb	300 lb
2.0mph	57	68	80	91	102	114	125	142	156	170
2.5mph	55	65	76	87	98	109	120	136	150	164
3.0mph	53	64	74	85	95	106	117	133	146	159
3.5mph	52	62	73	83	94	104	114	130	143	156
4.0mph	57	68	80	91	102	114	125	142	156	170
4.5mph	64	76	89	102	115	127	140	159	175	191
5.0mph	73	87	102	116	131	145	160	182	200	218

Notes About the Walking Calories Chart
People often wonder how you might burn more calories per mile at very slow speeds. This is because you are basically stopping and starting with each step and your momentum isn't helping to carry you along. Your body walks more efficiently at moderate speeds. Meanwhile, at very high walking speeds you are using more muscle groups with arm motion and with a race walking stride. Those extra muscles burn up extra calories with each step. Running can burn more calories per mile as there is an up and down motion lifting your weight off the ground as well as moving it forward.