Your Questions About Better Weight Loss Walking Running

by Maricela on January 7, 2013

Thomas asks…

Best natural ways to lose weight?

I don’t want to have to get an expensive gym membership because I clearly cannot afford it. I want to lose weight for my Graduation, and I want to know some suggestions for good weight loss. Which is better? Running or walking? Cut out junkfood completely? Healthy food (aka veggies, fruits, etc)

Any answers will be greatly appreciated.

I’m 17, and 174 lbs. I really need some answers. I want to be at a healthy weight for the first time in my life.

Maricela answers:

Weight loss is an overall process. You need to think about many factors. There are many sensible things you can do that will make a tremendous difference over the long term if you need to lose weight. It can be done in a healthy way. This is what has worked for me.

Keeping a food journal really does help. It will give you a much better sense of how much you are eating, and when, and why.

Make a few additional small changes – walk everywhere, always use stairs instead of elevators, walk on escalators, get up and move around at least once an hour if your work or your life in general is sedentary, walk every day, use a pedometer. Walking 10,000 steps a day is a really good idea. Build up to a long brisk walk everyday, or most days. Be more active and watch less TV and spend less time on the computer. Buy one piece of exercise equipment to have at home and be strict with yourself about using it. Sometimes you can find mini-steppers or exercise bikes at second hand stores and thrift stores for just a few dollars.

Start a weight lifting routine. Join a gym. Possibly you can find one that has someone who specializes in weight lifting programs for beginners. Weight lifting will increase your metabolism as well as improve posture and appearance overall. Even if you can’t get to the gym you can work out at home using things around the house. Invest in a good weight training book. The Dummies series actually has a good one.

In terms of diet, cut out or reduce things like junk food, pop, fat, fast food. Eat more fruits, vegetables, whole grains, lean meat, fish. Particularly if you choose a vegetarian lifestyle include natural peanut butter, hummus, dried fruit and nuts. Pay close attention to getting the nutrients your body needs to be healthy.

Make your portion sizes smaller. Use a smaller plate – in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don’t. About quarter of your plate of food should be protein and at least half of it should be veggies.

Learn to count calories. At your current weight and activity level, you may possibly need about 2000 calories or more to maintain your current weight. So you will lose weight at a reasonable and healthy rate if you cut back to about 1600 or 1700 calories a day.

Eat small amounts frequently, rather than three large meals. Never skip breakfast. Include some protein in your breakfast. It will help get you through the day.

Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice. You will begin to see changes in your body.

An area that many people overlook is getting enough sleep. You are much more likely to overeat or to binge eat if you are tired and not well rested, so get enough sleep.

Check out websites about nutrition, exercise, weight training, etc. Here are a few helpful links.


Daniel asks…

How long should I run on a treadmill to start seeing weight loss?

I’m around 240 lbs and 5’11. I starting weight training about 2 months ago and just realized that I was neglecting cardio. I’m definitely seeing some differences from the weight training, but my extra fat is hiding the real changes. I know that it isn’t an instant drop and I know that diet has everything to do with weight loss, but I do a run/walk for about 30 minutes and feel like it is doing nothing. Any help is appreciated.

Maricela answers:

Outdoor running is much more effective than treadmill, you don’t get the pushing off exersize with a treadmill, also the fresh air and sunshine are a big part of good health, get out and enjoy the great outdoors. An hour of fast walking is great for weight loss and muscle strengthening.

Carol asks…

What type of exercising machine works better for weight loss?

Even though I wouldn’t mind building up some muscle, my main objective is fast weight loss. Which of the exercising tools are best – treadmill or elliptical or cycling machine?

Maricela answers:

Of the three the treadmill would probably be the better, but it would depend on your speed(s). Here is a quick breakdown from

Walking and Running
About 15 calories per minute are burned running a nine-minute mile (450 cal for 30min). Walking at a 15-minute mile pace burns only about six calories per minute (180 cal for 30min). Walking faster than a 13-minute mile (approximately 4.6 mph on the treadmill) burns more calories. Pumping your arms and seeking out inclines adds more calorie burn to your walk, as does incorporating jogging intervals.
A leisurely ride burns about 250 calories in a half hour. A competitive cyclist going all out may expect to burn 400 in a half hour. A spin class burns approximately 450 in an hour long session.
A popular machine at the gym that combines the stride of running with the bio-mechanics of stair stepping, the elliptical provides a decent calorie burn with no impact. It’s possible to burn about 250 calories in a half hour–slightly more if you choose an elliptical with arm poles.

Read more:

Jumping Rope only 290 cal in 30min at a moderate to fast pace.

Charles asks…

How do I improve my weight loss strategy?

I’m 25 years old, 5’4″ and 120 pounds. I currently do 30 mins of walking/ running intervals 4 times a week and 30 mins of biking or the elliptical on Fridays. I do 2 days of strength training (4 lower body/ 3 upper body machines) per week. I eat between 1200-1700 calories most days (a little more on weekends)- healthy foods 90% of the time.

I want to get back to my comfortable weight which requires me to lose these last stubborn 5 pounds. I’ve heard to maintain weight it’s 30 mins of cardio per day. To lose is 45-60 mins? I also would like to start using free weights instead of machines. Any good tips/ advice? Any good workout plans?

Maricela answers:

The research right now says that for weight loss you need to be doing at least 60 minutes of exercise most days a week. If you are doing 30 min most days, that is only for health. 45-50 min is for maintaining current weight. Up your cardio and add more free weights. I noticed that when I worked out with weights I toned up much quicker. I also noticed that while I lost inches the weight didn’t go down too much b/c I was gaining muscle. So don’t focus too much on the scale and pay more attention to if your clothes feel looser. Trust me, doting on the scale going down is a recipe for discouragement.

Steven asks…

How effective is running in realtion to weight loss?

My friend has started running 3 x week, 4 miles per run and on her rest days she uses a rowing machine for 20 min 3 x week. Will this help speed up her weight loss as she is following Slimming World diet and has lost a stone up to date. She weighs 14 stone and wants to get down to 11 stone ?

Maricela answers:

Running builds muscle, walking and other gentle excersise is more effective at burning fat. She’s done well to lose a stone though good luck! 🙂

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