Weightloss using treadmill

crazy4beadz

crazy4beadz

New member
Hi everyone. I am new here and have been a lurker for a few days. I have been struggling with my weight for a very long time.Tried almost every diet, and am not going to see they all failed , but i failed them. Atkins to me, seemed to be the best. But i just couldnt eat another piece of cheese or egg!

I have been taking baby steps for the past month. I quit sugar, junk food, pizza, fast food, and most of all, eating before going to bed. My husband actually wanted to order pizza a few nights ago, and i told him he was crazy, it was past 8 o clock..Soo im actually doing really good now..BUT..i have not lost a pound! didnt gain either =)

So I am taking the next step. EXERCISE!!!

I Have a treadmill (proform if it means anything) that i have never used yet!
and i know i will lose if i get myself to start walking/running..But i need your help..

I am 5'6 198 lbs . HOw many calories should i eat a day? to lose around 2 lbs per week.

How many times a day should i walk on my tread mill? and for how long? how many calories can i burn in 30 minutes of fast walking?

Thanks.
Joanne
 
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First a note on eating before bed: It doesn't matter when you eat if you stay within your caloric intake. "Eating at night" leads more towards general overeating than the idea that your food is metabolized slower and stored as fat faster.

Well lets take a run down at your questions:

How many calories should you eat a day? Well not knowing your age and using the standard metabolic equations, it comes out to roughly 1900 calories to maintain your weight if you're sedentary

A pound of fat is 3500 calories, so to lose two pounds a week you need to lose 7000 calories, or 1000 calories a day. How do you do that? Many people split it up by reducing their diet by 500 calories and then burning 500 through exercise each day.

You would eat around 1500 calories a day, and then you could ramp that up over the first two weeks to around 1700 as you become more active. As you drop weight you'll have to adjust your maintenance calorie level because you'll weigh less and that means less energy is expended moving around.

Since it sounds like you haven't been exercising before, I recommend 2 or 3 weeks of steady aerobic workouts on your treadmill, walking or jogging at a comfortable pace for 30 mins to an hour 6-7 days a week. This will help your body ease into exercise. After those few weeks I then suggest an interval workout of 2 mins easy walking/jogging, and then a minute moderate to heavy effort jogging, and repeating that pattern for as long as you can, 30 minutes preferred. Interval training you can do 3 to 4 times a week (alternating days with weight training). Once you feel comfortable with that intensity you can possibly move on to HIIT training. With interval and HIIT training, the majority of calories are burned not while exercising but during the 24-36 hours afterwards as your body recovers.

I also suggest weight training even if its rudimentary calisthenics like squats or modified push-ups or even some light dumbbell routines. This will cause your body to preserve your muscle tissue, instead of burning it along with fat when you diet.

If you could list your daily diet in detail this would allow me and others to comment on any possible nutrition mistakes you might be making. The above information is very general and should be enough to get you started without feeling too overwhelmed. If you have any further questions, don't hesitate to ask.
 
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Wow that was very informative thank you! I am 26 yrs old. I forgot to add that. Today was day 1 for me, and had no idea what to do with the treadmill. I did only 15 minutes of fast walking.

So you say i should eat 1500 calories a day and try to burn 500 cals a day to lose 2 lbs a week?

Today i ate:

9am - 1 piece of rye bread toasted, with very thin layer of butter. Going shopping tomorrow for wheat bread and lite butter.

12pm - 2 pieces rye bread with a teaspoon of tuna salad( mayo, celery, onions) on each piece. lite miracle whip on my list for tomorrow

3pm - Same as 12 pm

7pm - 2 cups salad with 3 tbls french dressing and 3 chicken legs (baked in oven with salt pepper seasonings)

I have had no snacks, veggies or fruits, but will be included after my shopping :)

I wasnt prepared with how many calories to eat, so didnt count.

Can i ask, what is HIIT training?

and should i walk 30 minutes a day? or can i walk a bit more? I was planning on walking first thing in the morning for 30 minutes, and same before bedtime.

How many calories can i expect to burn in a 30 min fast walk?

I am very new to low calorie dieting and exercising.

I also have pilates, which i will include when i get used to the treadmill.

Thanks :)
 
HIIT is high intensity interval training, basically similar to interval training but with shorter recovery periods and more intense aerobic output, 90% of you maximum effort, such as full speed sprinting, high speed pedaling at a high resistance, etc.

Fast walking, around 3mph, will burn approximately 200 calories a 1/2 hour. If you feel good after a half hour in the morning and want to jump on for a half hour after you eat dinner, by all means do.

Little tip for chicken/tuna salad: even if you use light mayo, I still replace about half of what you would use with yellow mustard. Mustard has basically 0 calories, and it makes for a tasty twist.
 
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Hello and welcome to the forum. I find this website helpful in calculating calories and even a little for estimating calories burned during excercise.

Good luck with your goals! You have come to a great place for support and information.
 
Thanks! :)
 
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