With so much conflicting information about exercise and weight loss, it’s hard to know what you should do and how often, especially when it comes to walking or jogging. You don’t have to go on some crazy fad diet, do a triathlon, become a vegan or even skip dessert in order to lose weight.
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The Skinny on Weight Loss
You burn calories all the time, even at rest; just how many calories you burn on any given day varies based on your weight, sex and other genetic and hormonal factors. Calories are simply units of energy that are stored in the cells of your body. Each pound of fat that you carry stores about 3,500 calories.
In order to lose weight you will have to burn more calories than you take in to create a calorie deficit. With a 500-calorie deficit per day, you can lose about a pound per week.
Turn up the Burn
Running generally burns up to twice as many calories per mile as walking. To calculate how many calories you burn for each mile of walking, multiply your weight in pounds by 0.53.
To calculate the number of calories per mile that you burn during a run, multiply your weight by 0.75. A person weighing 155 pounds will burn approximately 186 calories walking for 30 minutes at a pace of 4.5 mph, according to Harvard Medical School. The same person will burn 298 calories if they spend the same amount of time jogging at 5 mph. Five miles per hour of jogging is a 12-minute mile pace.
With so much conflicting information about exercise and weight loss, it’s hard to know what you should do and how often, especially when it comes to walking or jogging. You don’t have to go on some …Here’s the thing most people don’t know – weight loss does not have to be hard.