Quote:
Originally Posted by tony404
I was reading a study, they tracked people who lost over 50 lbs and kept it off for over 5 yrs. The diet that was all over place from weight watchers to atkins but the one common thing for at least one hour of strenuous exercise a day 6 days a week and they said just walking dont cut it.
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I went from 220 to 166 from 1/1/08 to today (which puts me at about 10% body fat now).
The only change made for the first 2.5 months was diet, and then next 2.5 months were diet + walking (approx 10 miles per day). I'm now doing diet + walking (5 miles per day) + biking (once a week for 40 miles) + gym (3 times a week).
Trust me, "just walking" has a huge effect on weight loss. A 200 lb man, walking at 4 miles per hour, can burn 400 calories per hour - and you can easily do this for 2 hours per day, at a reasonable fitness level, you don't need to be in great or even "good" shape. 400 * 7 = 2800 calories, there are 3500 calories in one pound of fat, so just the walking accounts for almost one pound of fat loss per week, assuming you were calorie neutral before (neither gaining nor losing).
For me, diet means "eating clean food only" - if it isn't natural/organic, i don't eat it - also no red meat (maybe i'll have a tiny treat once per month). Plenty of protein - 0.5 - 1.0 gram per pound of body weight per day. Lots of vegetables and some fruit. I limit calories to less than the amount of calories I use in a day (resting metabolic rate + calories used from exercise). For me, I use roughly 3000 calories per day average now (and this is with a lot of exercise - most people use way less than this), and consume roughly 2000 calories per day. I am within 5 pounds of my goal weight, so I am slowly increasing my calorie count per day to 3000.
Also, I intend to keep up a high level of exercise, and put on roughly 15 pounds of muscle (should take 8-12 months), which will help in keeping the fat off, and of course will have other obvious benefit as well.