Wednesday, July 29, 2009
Winning the Calories War
Journal Entry: Weight = 173.0 lbs; Coinage = $.40, 20 pennies, 2 dimes; Glass bottles retrieved = 3; Ground Scores = 1; Best coinage find = a "walk over" coin found curbside of an "occasional street."
Feature Entry: Readers must excuse me for being a little giddy over the 173.0 weight entry. Coming back from a cruise, the MoneyWalker expected a steep weight gain, not a weight lost. Since the goal of this blog is to support those attempting to lose or maintain weight lost, a calorie chart is supplied in Wendy Bumgardner's great commercial blog. It answers the question: "How many calories will I burn for each mile that I walk?"
Using her chart, The answer for the MoneyWalker is a function of my body weight, walking speed, and distance travelled. The MoneyWalker burns about 100 calories for each mile walked. Since my walks are generally 4 miles in length and given my weight of 175, and given my pace of 4 miles per hour, each morning's walk results in a 400 calorie burn. You may chart your calorie burn using the chart on her web site. However, 100 calories per mile is a good rule of thumb.
A pound of fat equals 3500 calories. As for daily consumption, two thousand calories for women and 2,500 calories for men are considered weight neutral. A person will neither gain nor lose weight with those consumption levels. To lose 1 pound a week a person will need to expend 3500 more calories than is consumed that week, whether through increased activity or decreased eating or both.
To lose weight remember the big four: weigh and record each day; eat breakfast, take a one hour walk; and practice portion control.