Many people on a weight loss journey count the calories in the food they eat each day. This way, it will be easier for them to track your progress. If you’re trying to lose a few pounds but still want to enjoy home-cooked meals, get out your crock pot and cook these healthy slow cooker recipes that only equate to 300 calories or less.

Try these healthy slow cooker recipes that are good for weight loss:

Hazelnut Sweet Oatmeal

What do you need:

• 2 apples, peeled and cut into 1/2-inch cubes

• 1 1/2 cups skim milk

• 1 1/2 cups of water

• 1 cup steel cut oats

• 1/4 cup maple syrup

• 2 tablespoons of chopped hazelnuts

• 2 tablespoons brown sugar

• 1 1/2 tablespoons butter, softened

• 1/4 of teaspoon of ground cinnamon

• 1/4 teaspoon of salt

In a saucepan over medium-high heat, bring the milk and water to a boil. To the mixture in a slow cooker, add the apples, oats, brown sugar, butter, ground cinnamon, and salt. Stir, then cover and simmer for 7 hours. When done, transfer to a serving bowl then top with maple syrup and hazelnuts.

Slow Cooked Balsamic Greens

What do you need:

• 3 slices of bacon

• 2 garlic cloves, minced

• 1 bay leaf

• 1 can fat-free, low-sodium chicken broth

• 2 cups chopped fresh collard greens

• 1 cup onion, minced

• 3 tablespoons balsamic vinegar

• 1 tablespoon of honey

• 1/4 teaspoon of salt

Cook the bacon until crisp in a skillet over medium-high heat. Remove from the pan, crumble and reserve. In the same skillet with the bacon fat, cook the onion until tender, about 5 minutes. Add the collard greens and cook until tender. Place the mixture in a slow cooker along with the bay leaf, garlic, and broth. Cover and cook 3 to 4 hours over low heat. Meanwhile, combine balsamic vinegar and honey in a bowl. When the vegetables are done, add the balsamic mixture just before serving. Top with crumbled bacon.

Black Bean and Sweet Potato Chili

What do you need:

• 3 medium sweet potatoes, cut into small pieces

• 1 white onion diced

• 2 thick sauce cups

• 2 cups of black beans with salt

• 2 cups of vegetable broth

• 2 cups of water

• 1 tablespoon vegetable oil

• Salt and pepper

Heat the vegetable oil in a skillet and cook the onion until tender, season with salt and pepper. Add the sweet potato slices and cook for 3 minutes. Place the mixture in a slow cooker and then add the sauce, black beans, vegetable broth, and water. Cover and cook 3 to 4 hours over low heat until sweet potatoes and black beans are tender.

Now you don’t have to worry about your weight while eating delicious food – try these healthy slow cooker recipes under 300 calories!

Every man says to himself: “I wish I had an incredible abdomen.” We want that great look so we can impress our friends and help our own self esteem. Men think that by exercising or doing hundreds of sit-ups they will get those amazing abs in no time. We do not need to diet or do any other exercise except sit-ups.

Although I wish it was that easy, it usually isn’t. Doing sit-ups alone will not be enough to remove the thin layer of fat from the midsection and reveal the abdominal muscles underneath. The abs will not be enough on their own to do this, so what is needed is a diet and exercise plan. Neither of them will work as well if you just make them themselves.

A diet is very important because it helps your body obtain the nutrients and energy it needs to fuel itself through vigorous workouts. Your body will burn your stomach fat if and only if you don’t eat more fatty foods, sugars, or a lot of red meat. You don’t have to stop eating them entirely, you just have to cut back and eat them in moderation.

Exercise is a huge factor when it comes to getting the abs you want. You must perform cardiovascular, strength and stretching exercises. If you only focus on one thing, you won’t see the results you want. Being a more rounded person you will lose the weight you want and you will be happy.

For more tips, visit Men’s Health, Killer Abs

Prevention is the best way to stop eating disorders in its tracks, and top of the agenda is education. Athletes, parents, coaches, sports administrators, training personnel, and physicians should be fully informed about the risks and warning signs of eating disorders. The warning signs of an eating disorder are:

1.) An obsession with food, calories, and weight.

2.) Constant vocal concern that one is fat, despite an average or below average body weight.

3.) Continuous and growing criticism of one’s own body.

4.) Obtain and consume food in secret.

5.) Feast on large amounts of food and then go out to go to the bathroom.

6.) Consume large amounts of foods inconsistent with weight.

7.) Bloodshot eyes, especially after getting out of the bathroom.

8.) Enlarged parotid glands located at the angle of the jaw, giving the appearance of a chipmunk.

9.) Vomiting or the smell of vomit in the bathroom.

10.) Weight goes up and down for a short period of time.

11.) Severely limit calorie intake.

12.) Misuse of laxatives, even when not necessary.

13.) Excessive exercise even when it is not included in the athlete’s training.

14.) Refrain from eating in front of other people.

15.) Constantly making derogatory comments about yourself immediately after eating.

16.) Wear loose and shapeless garments.

17.) Bad mood

18.) Extreme interest in other people’s eating habits.

19.) Too much consumption of water or diet sodas.

If you realize that your child or someone else may have an eating disorder, you need to approach the situation with a lot of tactics. People with anorexia or bulimia will often vehemently deny that something is wrong and that they have a problem. Let him know that you are concerned about his symptoms of dizziness, constant fatigue, and frequent distractions. Use these symptoms as a way to get help. Don’t mention anything related to bingeing or purging, or even eating disorders. Instead, emphasize your concern for their physical and mental health. Provide sources where you can seek professional assistance. A gymnast may deny that she has a problem, but on the inside she may be asking for help.

Where and how to get help

Check with your doctor about clinics or hospitals in your area that specialize in treating eating disorders. You may need medical and psychological help and may participate in therapy with the whole family. You can also check out these resources:

1.) The Eating Disorders Association, Sackville Place, 44 Magdalen Street, Norwich, Norfolk NR3lJE. Telephone (0603) 621414. It is a coordinating organization that coordinates with a network of local groups led by former anorexia and bulimia patients. Provides information, telephone help, and a newsletter. Send to sae for details of local groups.

2.) Compulsive Eaters Anonymous, PO Box 19, Stratford, Manchester M32 9EB. A self-help organization for men and women with eating disorders that uses a “12-step” recovery program inspired by Alcoholics Anonymous. They can put you in touch with the closest of more than 100 groups across the country.

There is still an increase in eating disorders among athletes, especially among those who play sports that require a light physique. Sports with a higher incidence of eating disorders include figure skating, gymnastics, dancing, and synchronized swimming, compared to basketball, volleyball, and skiing. In a study conducted by the American College of Sports Medicine in 1992, 62% of women in sports such as gymnastics and figure skating had eating disorders.

Due to the desire to be thin or to gain approval from the judges or their coach, many athletes succumb to eating disorders. Most coaches can trigger the onset of eating disorders by criticizing the athlete’s weight or pressuring him to drop a few pounds. This type of treatment causes the athlete to resort to unhealthy eating habits and intense diets that can have adverse physical and emotional effects.

Athletes are under constant pressure to stay slim, especially in sports that specialize in aesthetic and technical skills. This is because most judges consider body weight as one of the factors when deciding the aesthetic score. Christy Henrich, a world-class gymnast, was once criticized by a judge at a Budapest competition in 1998, for being too fat and necessary to lose weight to make the Olympic team. Henrich turned to anorexia and bulimia as a way to lose weight. At one point, he actually weighed only 47 pounds. Eventually, his eating disorders caused his death. Christy Henrich succumbed to multiple organ failure on July 26, 1994 at the age of 22.

Having an eating disorder represents a danger for athletes, as they are more prone to acquiring medical complications such as electrolyte imbalances and cardiac arrhythmias. Minimal calorie intake coupled with strenuous physical activities put their bodies under considerable stress. Like Christy Henrich, they are at increased risk of cardiac arrest. It is difficult to try to convince gymnasts to recognize that they have eating disorders because they consider that extreme weight loss is beneficial to their athletic performance.

Looking at gymnasts’ body sizes over the years, the dramatic drop in weight and body mass went from a standard height of 5’3 “and a weight of 105 pounds. In 1976, to a staggeringly stunted 4’8 “and 88 pounds. in 1992. It is fortunate that the organizations that run international gymnastics have set out to contain this alarming trend. They have decreed that 16 years is the minimum age for girls to participate in International Gymnastics. Today, girls who compete are of healthier weight and mass.

The need to educate parents, coaches, and trainers becomes even more apparent as they must be aware of whether the child has developed an unhealthy obsession with food, diet, and excessive exercise that goes beyond their call. sport.

Part of the gym training program should include lecture sessions given by nutritionists to educate young athletes on proper nutrition and why healthy eating is necessary to fuel a body that undergoes such strenuous activities. It is also critical that gymnasts who already have eating disorders are encouraged and supported to seek help, and that they have counseling when they do. Gymnasts with eating disorders need reassurance that they will not be criticized or disparaged if they come forward and acknowledge their need for help.

The Polynesians are descendants of those first sailors who crossed the great waters and became the original inhabitants of the islands of the South Pacific. To survive those long, cold ocean voyages, their Polynesian bodies evolved to develop maximum muscle-building capacity as a means of generating and preserving body temperature.

This was a direct adaptation to an environmental factor. Those who could not adapt died, while the survivors brought genetic advantages with them, creating a kind of hybrid body, capable of enormous feats of physical labor, with very few calories and very little water.

The colonization of the Pacific islands only encouraged the Polynesian body to spread these genetic traits, as the early islanders literally looted their forest homes with their bare hands. Domesticating wildlife and horticulture was a Herculean feat, and the shortage of fresh water made the Polynesian body need to store fluids efficiently.

These early evolutionary patterns form the basis of the contemporary Polynesian body. It allows Polynesian bodies:

1. Build muscle easily

2. Possess a unique strength for massive capabilities

3. More easily withstands harsh environmental conditions

4. Endure long periods with little food and little water.

Unfortunately, these adaptations also mean that Polynesian bodies

1. Store excess energy more easily as body fat.

2. Store excess water subcutaneously.

3. Burn calories at a slower, gradual rate

In the absence of the extreme physical jobs performed by our Polynesian ancestors, and the easily abundant food in Western cultures, it is no wonder Polynesian bodies have a tendency to gain unsightly body fat. This excess energy storage was a survival adaptation for the lean days prevalent in island cultures, but completely absent in western cultures.

Here are 3 of the best tips to improve a Polynesian body

1. Exercise, choosing intense weight training over cardio.

Polynesian bodies are designed to exercise with maximum intensity. Once or twice a week is sufficient. If you are weight training 5-6 days a week, I guarantee you can train twice as hard once or twice a week. Another way to look at it is this: if you can train with weights for 90 minutes, I assure you, you can train harder for 40 minutes. Remember that you can train hard or you can train hard, but you can’t do both. Always choose to train hard. Intense training triggers the release of muscle-building hormones into the bloodstream. Jane Fonda’s workouts don’t. Polynesian bodies respond well to incredibly intense training regimens performed less frequently.

2. Don’t eat every day.

This one may surprise you, especially if you are Polynesian, but it is true. You may have heard that if you don’t eat every few hours, your body goes into starvation mode, yada, yada, yada. Who came up with this idea, took the rest of the day off for such brilliance? That simply is not true. Polynesian bodies are descended from a genetic strain of humans who could survive for weeks without food, rest, and very little water.

Primitive man tracked herds over vast expanses, on foot, and when they finally faced their prey, they were somehow able to muster the strength and energy, in this state of exhaustion, to run and slaughter a beast over ten times its size. I know one thing is for sure. Put a bunch of these early hominins in the NFL and they’d stomp the snot out of those juice heads. We need to harness that power and use the energy stored in the body.

The idea that you feel tired all the time and that you need to eat constantly to maintain your energy levels are fabrications of the weak modern mind that prevent us from exploiting the vastness of our true human potential.

3. Eat real, natural and unprocessed foods indigenous to the islands, and eat enough to be satisfied.

A Polynesian body can store more water, so drink a lot to discourage water retention.

Organic fruits, vegetables, seafood, coconut oil, taro, along with chicken, pork, and beef are the mainstay of the Polynesian diet. These are the foods that Polynesian bodies have adapted to efficiently assimilate over hundreds of years of evolution. Polynesians should not consume processed foods. Canned foods and commercially packaged foods combined with naturally high-fat Polynesian diets create metabolic chaos in the Polynesian body. Gradually cut out all processed and artificial foods.

Through the evolutionary process of natural selection, Polynesian bodies can become the ultimate muscle-building powerhouse or unsightly storage system for excess energy and water weight. Polynesian bodies can build muscle more efficiently because they have slightly lower metabolisms and have a genetic propensity to store more water. More than 70% of the muscle is water. This is a wonderful adaptation for gaining muscle mass, but a bit detrimental when the desire is to burn body fat and flush out the subcutaneous water. Polynesian bodies also possess a unique hormonal environment that allows muscle gain to take place more effectively. A gift to the contemporary Polynesian body of your ancestors who survived some of the most brutal ocean endeavors.

To get close to genetic potential, a Polynesian bodybuilder must train with extreme intensity, less frequently, monitor caloric intake, and manage his water correctly.

It’s easy to worry about losing weight. We all want to be toned, fit, healthy, and maintain our desired body weight, but achieving sustained weight loss can be difficult. Often times, our desire to lose weight can cause stress. Unfortunately, if you’re already a little overweight, this stress could lead to further weight gain rather than helping you get the healthy, toned body you want. Here are two important things to consider on why you shouldn’t worry about losing weight.

1. Stress is associated with weight gain

A large study by an international collaboration of researchers from University College London and the University of Helsinki, Finland, has found a significant association between stress and undesirable weight changes (Kivimäki et al. 2006).

The research found that those who were already heavier in relation to their height (body mass index> 27) were more likely to gain weight when stressed. On the other hand, those who were already lean (BMI <22) were more likely to lose weight when stressed. Although this study was primarily concerned with stress in the workplace, there are important implications for anyone trying to lose weight. This leads to the second point to consider about stress and weight loss.

2. Stress can cause hormonal changes that affect your weight loss

Stress hormones released by our body’s endocrine system (such as cortisol) can cause weight gain. Therefore, stressing out about losing weight can backfire. There are a number of complex physiological processes that are influenced by these hormones. These hormones play a role in weight gain or loss, blood sugar levels (and diabetes), brain function (and memory in particular), as well as immunity and other important bodily processes.

So what is the answer?

It’s great to know that emphasizing weight loss isn’t helpful, but what can you do about it? Why not take that energy and direct it towards some positive steps for better health and a better body? Now I’m not talking about trying the latest fad diet or buying an exercise machine. I’m talking about putting together a plan with manageable steps to help you lose weight in a sustainable way (and keep the weight off for the long haul).

There will be no better time than now to start taking positive steps toward better health and a better body. Don’t wait until next week or next month, start taking some positive steps today!

Before doing a lot of research on this diet, I didn’t realize that it was actually designed to be low carb. It works much like the South Beach or Atkins diet by putting your body in ketosis and causing it to burn its own fat. But you don’t have to eat eggs and meat all the time, as is the case with many similar diets. There are many dessert and snack alternatives, which is good. Yesterday someone emailed me and asked “Exactly how many carbohydrates can you consume per day with medifast?” I will answer this question in the next article.

The average amount of carbohydrates in a day of Medifast foods: You probably already know this, but you will eat six times a day on this diet: the company will provide you with five of these meals and one of them (called “lean and green”) you will prepare yourself (according to the medifast guidelines, of course.)

On average, the six meals will provide you around 80 to 100 grams of carbohydrates per day. Of course, it’s best to be on the lower end of this range, but there have been times when I’ve been on the higher end of this and I know from using ketone strips that I was able to stay in ketosis and continue to burn fat. . Here’s a look at the carbohydrates in a sample of five meals.

Meal samples with the amount of carbohydrates contained (in grams)

Cappuccino 13

Oatmeal 15

Chocolate shake 13

Chile 15

Caramel Protein Bar 13

Apple and cinnamon chips 8

_____________________________________

Total 77 grams

Adding the lean and green food: As you can see, after eating five meals, you are well below the optimal 85 grams of carbohydrate. But, you still have your “lean and green” food to make and eat. This meal should consist of lean protein or meat (5 to 7 ounces) and up to three servings of vegetables. The company provides guidelines that list vegetables in terms of those with the lowest glycemic index and those with the highest index. However, even high glycemic index vegetables will work as you are limiting fruits at first. As long as you stay within the “lean and green” guidelines, you still have plenty of leeway. You would have to consume 23 grams of carbohydrates to go over the guidelines, which is quite a lot.

Hopefully, you can see that this is not too painful. You’re not limited to pork rinds, bacon, and eggs, so you don’t have to worry about fat and cholesterol. The foods are pretty decent and you’re eating snack-type foods that you wouldn’t normally associate with low carb.

Chicken is believed to make the breasts grow larger. Chickens are sometimes injected with estrogen, which is the female hormone, so that they can grow larger at a faster rate. If you eat this type of chicken or eat the eggs of these chickens, you will notice an increase in your breasts, butt and thighs. This is because estrogens tend to enlarge these areas. However, the downside to this is that too much estrogen intake can cause breast inhibitors to activate and stop growing at a certain level, and too much estrogen can make you susceptible to certain types of cancer.

There is no miracle food to enlarge your breasts, you have to add weight in order for your breasts to increase in size as a result of weight gain. There are foods that will help increase the size of your breasts. Milk is one of those things that will make your breasts grow bigger and it is also nutritious. However, do not consume too much, as you will gain weight everywhere.

Fruits and vegetables are also good for a larger bust, as they contain phytoestrogens that contribute to the fullness and firmness of the breasts, as they are similar to estrogens. Fennel is also rich in phytoestrogens and will cause an increase in the size of the teats. Fenugreek is rich in phytonutrients to help your breasts grow bigger and firmer. It also stimulates milk production in nursing mothers. Fenugreek mimics estrogens so your body develops new, firmer breast tissue and increases the size of your breasts. Be careful not to take too much, as you can suffer from side effects such as nausea and abdominal pain.

Other foods that are good in this regard are oatmeal, tofu, and wheat germ. If you eat a lot of chicken due to hormones, it is good to eat a lot of fruits and vegetables as they are a good source of fiber and these will remove excess estrogen from the chicken you are eating. Pregnancy and the use of birth control pills will make your breasts grow larger as estrogen levels in your body increase and make your breasts enlarge.

If you want to increase your cup size by up to two cup sizes, then food alone will not give you the breasts you want. You may need to try a combination of natural breast augmentation methods. It will also take some time to be able to see the results you want because foods work naturally to improve the size and shape of your breasts and this takes time. You can also do weight training exercises to make your pectoral muscles grow and your breasts look bigger. You can also do exercises that lift your breast tissues to make them look firmer and better.

You wake up. Do you feel tired. You don’t know why …

Get out of bed. The mind is clouded. You feel lost

You trudge to the bathroom and step on the scale. You had a big bonanza over the weekend and now you’re starting to feel its effects.

You step on those magical ladders, hoping it will be a friend to your advantage.

You look down. It turns out that the friend becomes the enemy.

You look at the number and you almost start crying. This can not be happening. No again.

You are upset. No worse.

Disappointed.

You keep losing this battle and you want this battle to stop.

You wonder, ‘What does it take to finally shed those pesky pounds? What should I do? ‘

To be fair, it is a good question. One that not everyone asks!

Having said that, you can continue to do it the hard way.

This is where you are not sure where you are going. You dabble here and there. Try a little diet here, a little exercise there …

(you get the idea)

The only thing with this approach?

Not sustainable. Not even remotely.

Sooner or later you will have to face the reality of the situation.

And if you’re not careful, that reality can hurt. And it stings strongly.

Believe it or not, there is an easier way.

(I say easier way. It’s not easy by any means, but it’s a lot easier than what you’ve been doing)

This implies a vision. grit determination.

This implies something that not everyone has.

A routine!

What if I also told you (again, believe it or not), that there isn’t just one easier way …

But about 5!

Would you believe me

Well here it goes …

First things first, you must design your own weight loss program.

Diet, Part 1 (let’s start with the obvious first)

Make some changes to your diet.

Get rid of your bad nutritional habits like eating fast food, snacking, drinking soda, and eating more than you should. Make changes slowly so you have time to get used to your new diet.

Following your new diet will be easier if you plan your meals in advance and go grocery shopping regularly.

If you always have some healthy food at home, you will be less tempted to go to your favorite fast food restaurant.

In my beautiful kitchen, I love to make a variety of dipping sauces, depending on the main course or the sandwiches served. Typically when making various sauces it can take at least 10 minutes to prepare and then the finished product is placed in the refrigerator to chill. These are just a few of my family’s favorites.

1. Mustard Pretzel Dip

Ingredients:

1 cup sour cream

1 cup of mayonnaise

1 cup mustard prepared

1/2 cup of sugar

1/4 cup diced onion

1 envelope ranch salad dressing mix

1 tablespoon prepared horseradish

In a bowl, combine the first seven ingredients. Cover and refrigerate for 30 minutes. Serve with sourdough pretzel nuggets. Makes 3 1/2 cups.

2. Dill sauce for salmon burgers

Ingredients:

1/2 cup of mayonnaise

Fresh dill

A couple of teaspoons of zucchini sauce

Dijon mustard

In a bowl, combine everything and refrigerate. Serve with salmon burgers or fish sticks.

3. Curry sauce and ketchup

Ingredients:

1/4 cup tomato sauce

1 teaspoon curry powder.

I use this sauce to dip the sweet potatoes. Peel four small sweet potatoes and slice them like French fries. Roll in olive oil and Parmesan cheese and bake in a 425 degree hot oven for 30 minutes in a foil lined pan, turning every 10 minutes or so.

4. Pesto sauce

Ingredients:

1 clove garlic, minced

1/2 teaspoon salt

1/2 cup basil leaves

2 tablespoons toasted pine nuts

1/2 cup of olive oil

2 tablespoons freshly grated Parmesan cheese

Freshly ground pepper

Blend the garlic, salt, basil, and pine nuts in a blender or food processor. Transfer to a bowl and add the olive oil and other ingredients. Use in pasta dishes and add to spaghetti sauce.

5. Eggplant dip

Ingredients:

2 medium aubergines

2 garlic cloves, crushed

1/2 teaspoon of sea salt

juice of 1/2 lemon

2 tablespoons chopped fresh coriander

pinch cayenne pepper

6 tablespoons olive oil

chopped fresh cilantro

Preheat the oven to 400 degrees. Prick the eggplant with a fork and bake for 1 hour until soft. Cool, peel and mash the meat and strain the liquid through a colander. Transfer to blender or food processor. Add the ingredients and gradually add the olive oil. Season to taste. Chill several hours and serve with bread, toast, or a selection of veggie crudités.

6. Hummus

Ingredients:

3/4 cup dried chickpeas (or 2 cups canned chickpeas)

2/3 cup Tahini (sesame seed paste)

2/3 cup lemon juice

2 garlic cloves, crushed

1 1/4 teaspoon ground cumin

1 teaspoon salt

1/4 cup olive oil

2 teaspoons of sweet paprika

Soak the chickpeas overnight and then simmer for 1 1/2 hours. Drain and reserve 1/2 cup of liquid. Transfer the chickpeas to the food processor. Add the other ingredients and process until smooth. Drizzle olive oil over the surface. Sprinkle paprika on top and serve with fresh pita bread. Serves 6-8.

These sauces and dressings are delicious and so easy to make. They’re also very satisfying to eat, whether you’re munching on them (non-stop) as a snack or just savoring a delicious meal. Do you have a favorite?

Which one will you choose?

The calories you burn while walking depend on two factors: your weight and the distance you walk.

Ideal for people of all ages, walking is kinder to your joints and most people can comfortably walk for a longer period of time than if they were going for a run.

Remember also, the heavier you are, the more calories you will burn doing any activity, even sedentary ones.

Based on your weight in pounds and walking at a speed of 3 miles per hour (20 minute mile), you burn calories at the following rates:

130 to 140 pounds: 3.5 calories burned per minute or 70 calories per mile

145 to 155 pounds – 4.0 calories burned per minute or 80 calories per mile

160 to 170 pounds – 4.5 calories burned per minute or 90 calories per mile

175 to 185 pounds – 5.0 calories burned per minute or 100 calories per mile

190 to 200 pounds – 5.5 calories burned per minute or 110 calories per mile

205 to 215 pounds – 6.0 calories burned per minute or 120 calories per mile

So, for example, if you weigh 150 pounds and walk at an average speed of 3 miles per hour, you burn about 4 calories per minute. Walking 30 minutes a day 5 days a week burns 120 calories a day and 600 calories a week.

If you fall outside this range, for every 10 pounds add or subtract 0.5 calories. For example, if you weigh 235 pounds and walk 3 miles per hour, you will burn 7 calories per minute. Walking 30 minutes a day 5 days a week burns 1,050 calories a week.

Expressed as calories burned per mile from walking:

weight in pounds 100 120 140 160 180 200 220 250 275 300 pounds

2.0 miles per hour 57 68 80 91 102 114 125 142 156 170

2.5 miles per hour 55 65 76 87 98 109 120 136 150 164

3.0 miles per hour 53 64 74 85 95 106 117 133 146 159

3.5 miles per hour 52 62 73 83 94 104 114 130 143 156

4.0 miles per hour 57 68 80 91 102 114 125 142 156 170

4.5 miles per hour 64 76 89 102 115 127 140 159 175 191

5.0 miles per hour 73 87 102 116 131 145 160 182 200 218

If you work with metrics:

2.0 miles = 3.2 kilometers

2.5 miles = 4.0 kilometers

3.0 miles = 4.8 kilometers

3.5 miles = 5.6 kilometers

4.0 miles = 6.4 kilometers

4.5 miles = 7.2 kilometers

5.0 miles = 8.0 kilometers

Walking 3.0 miles per hour is known as a 20 minute mile

Walking 3.5 miles per hour is known as a 17-minute mile

Walking 4.0 miles per hour is known as a 15 minute mile

Walking 4.5 miles per hour is known as a 13-minute mile.

The reason you burn more calories per mile at very low speeds, “walking in the museum”, is because with each step you stop and start without momentum carrying you forward. At the other end of the spectrum, walking at very high speeds of 4.5 miles per hour using a running step and arm movement puts more muscle groups into play, resulting in burning additional calories with each step.

When you start out and want to burn as many calories as possible, gradually walk more, instead of walking faster.

When you feel ready to work on your speed, for optimal fat burning, walk for 30 minutes at a pace where your breathing is noticeable but you can carry on a conversation in complete sentences. This would be 60% to 70% of your maximum heart rate.

If you want to increase your pace even more, learn to walk in races. The unusual gait allows you to walk at speeds in excess of 5 miles per hour, generating well-built muscles (especially your butt and legs), causing you to burn more calories even when resting.

Many people, including cardiologists, say they burn the same number of calories running a distance as walking; the only difference is that the runner would do it in less time than the walker.

Runner’s World reports differently. They say that according to their tests, running is more difficult and burns more calories than walking at speeds less than 12 minutes per mile. But at 5 miles per hour and faster, walking burns more calories than running. The reason for this is likely because walking at very fast speeds forces your body to move in an inefficient and unnatural way, increasing your heart rate, oxygen consumption, and burning calories.

Whichever option you choose, walking is a great form of exercise. Do it regularly, most days if possible.

Both obesity and inactivity are growing problems. Walking five or six days a week improves your aerobic condition, strengthens your bones, helps fight disease, improves your psychological well-being, reduces stress, increases your metabolism, strengthens your muscles, increases your flexibility, improves your respiratory function and helps your concentration and memory.

Regardless of your weight and age, when walking becomes a habit, it clearly improves the quality of your life.