Hello from Kozia

Kozia1

New member
Hello all
I am new here, just signed up. I need some information/motivation here. I started walking about 1.5 month ago. It is more like walk/run/walk. I do just over 4 km each time. I go every second day. I cook at home and I have not lost an ounce, why is that? Just feeling a little down about that.
 
Hi,
Sorry to hear about your lack of success. 4km is great, though!! The scale may not see the difference but your overall health is still getting much better.

As far as weight loss goes, you don't burn a lot of calories walking, so it depends on how much running is actually involved. When I run, I run for 1km straight, but that's probably only a hundred or so calories, which isn't much. If your total daily caloric deficit compared to before walking is only a 100 or 200 calories, it's not enough for your weight to change. Your body really wants to maintain it's current weight, so you probably need to eat less or do a lot more exercise to get over the hump where your body actually realizes that it is going to lose weight.

Everyone hates doing this, but record your daily calories for a week straight. Average it out and really get an idea of how much food you are eating. Then, take out 500 calories (or even a 1000, depending on where you are right now) and keep up the walking / running and you will start to see a change. My average calories is about 3200 / day. But, I have to go to 2000 or less to actually lose any weight at a weekly pace. At a monthly pace, it's about 2500 calories, but it's so easy to go from 2500 back up to 3000 without thinking about it. So, if I am for 2000 and slip a bit, I'm not going to slip all the way back up to 3000.
 
Hello and thank you for your reply.
I will put some more information here of what I do. I wear a Garmin HR watch that measures heart rate, steps/distance and sleep. I went for a run today as well and my stats from today are average heart rate during activity was 150bpm and the highest was 186 bpm (going up hill). It estimated calories burned for this to be about 421 and distance to be about just over 5 km. I measure my intake calories with Lose It. Yesterday I was under my estimated intake to be no more than 1300 calories, and yes I did login my small coke I had,lol. So I am really trying. Most days I am actually under my calories allowance. I just thought that after a month or so I will see some results. But I just don't see that many, certainly not on the scale.
 
Maybe the calories are too low for your activity level? What types of food are you eating? Throwing in some weight training would help switch up your exercise regime. Muscle burns more calories, too!
 
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