I will burn only .8-1.2 lbs per week on my current diet and fitness schedule. That is even with running approximately 30 miles per week.
- Each mile run equals approximately 100 calories burned.
- Each pound of fat to shed equals 3,500 calories.
- Running 30 miles per week, burns 3,000 calories, so not quite 1 pound.
A couple of online calculators (such as the ones I have on my favorite links) have said that even keeping to a 1200 calorie/day diet and running 1 hour per day, I will only lose .8-.9lbs per week. The total lost will decline as I lose weight (as I will burn less calories hauling less weight around). My own calculations result in a slightly higher loss of 1.2lbs per week, so we will see how it goes.
Today's Exercise: The calculations above and my determination to meet my skinny goal (Motivation1) are what helped keep me going for today's (and each day's) run. I ran 8 miles, averaging 9 minutes and 22 seconds per mile. I am quite pleased with that time for such a long run. I will try to add some speed training into the rest of my running this week to see if I can decrease my time further as I go along.
Motivation 2: One thing that helped keep me going today was that I found an outlet to a local trail along the water than I can actually run to from my home. It is a mile from my home, but it made the long run so much nicer, not having to drive to some place where I could run four miles consecutively with minimal street crossings. (My shorter runs are all done in my neighborhood on streets that are not too busy.)
Motivation 3: A large study of people who lost and kept off 30 pounds or more found that they walk/run an average of four miles a day. The study done by the National Weight Control Registry is discussed in an article in Psychology Today:
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