Weight is determined mostly by the balance of calories - It's simple, how much you burn vs how much you eat. The Basic primes behind losing weight is to burn more calories then you eat, simple right? To a lot of people this task could be impossible, but in this article I will attempt to make it a little easier and answer question many of us have.

A Pound (fat) = 3500 calories. To lose 1 pound in a week you would need to lessen your diet by 3500 more then the previous week. You can do this be either increasing activity or eating less, therefor losing 1-2 pounds of fat a week is a reasonable goal, don't be fooled by the loss 10 pounds in a week gimmicks, they are dangerous and unhealthy! Remember that's 3500 calories for 7 days.

Walking!

Weight x distance = energy used walking. The amount of time doesnt really matter unless running as much as distance. If you attempt to speed walk 13 minute miles you will be bruing more calories.

Simple Rules

100 calories per mile for a 180 pound person.

Note the Calories Chart (good info)

You can burn more calories by walking slower (if not speed walking) because you are essentially stopping and going with each step you take, therefor you don't use momentum as much. At very high walk speeds (speed walking) you use a series of other muscles that you wernt before including arm movements. These will burn more calories!

Burn More Calories: Walk Further!

Walk more miles/kilometers! Train to build distance before you build speed. Calories burnt by walking further are hard to outway by any other method.
Calorie Calculators

By Building muscle with any activity you can burn more calories, every hour, every day, even while sleeping (fact!) Don't have to be jacked to enjoy this pleasure either.

• Beginner Walkers: You build leg muscles as you increase your walking time and distance. Concentrate on building the amount of time you spend walking.
• Seasoned Walkers: For those who have been walking for months or years, you will need to alter your walking style to build more muscles just from walking. Learning to racewalk, you would be building new muscle and burning more calories per mile.
• Not Interested in Race walking: For those who are not interested in racewalking to build muscle, you should add some strength training to your weekly exercise schedule in addition to walking in order to build muscle.
• Carry Weight People: add some weight to your run, on your arms or legs!
  

That hard Math
A candy bar equals 3-5 miles worth of walking. A Big Mac is worth 10K. If you have fallen into eating habits where you are taking in more calories per day than you use, you will not lose weight!

Eating Well is key!

Don't grab that candy bar, dont eat those extra cookies, they add up the miles youll need to walk to the point were walking 20 miles just doesnt fit into your day!

"When you walk 6 hours a week you achieve better fitness and decrease your chance of heart disease, breast cancer, stroke, and diabetes. Medical research shows that disease attributed to obesity is in many cases caused by inactivity rather than just being overweight. Enjoy life better at any weight by maintaining your active lifestyle."

Remember to warm up those muscles before every walk/run.work out!

Here is a simple warm up rutine i use often (I have run several Marathons & this is what i use inorder to not cramp up!)

Warm up exercises

Use the image below for reference!

Head (neck). Start with your chin in close to your chest and begin rotating your head clockwise and then anti-clockwise. Repeat exercise a few times. Do slowly - don't jerk. Please, note that in some circles this exercise is considered dangerous, so if you have any problems with your neck and vertebrae exclude this from your routine.

Shoulders, arms and torso. Start by shrugging your shoulders. Gently swing your arms, then twist round lightly at the waist, roll your shoulders and circle your wrists.

Now stand with your legs slightly apart with the palms of your hands against the side of your legs. Lean gently to the left running your hand down your leg towards your knee, change to the right side going through the same routine. Repeat a few times.

Legs. Lean forward gently and place your hands against the wall. Keep your rear leg straightened with your heel touching the ground. Then bring your chest closer to the wall by bending your arms. Keep your leg straight and your heel flat on the ground. Hold in this position for 10/20 seconds.

Now concentrate on the foreleg, which is in a bent position. Straighten your leg slowly and push your chest away from the wall by straightening your arms. Hold in this position for 10/20 seconds. Alternate/change legs and repeat the routine a few times. Do the exercises slowly so that you stretch your muscles gently. No bouncing during the exercise.

Do the next exercise very slowly. Balance on your left leg, supporting yourself by holding onto something stable. Bend your right knee slightly, bring one foot up behind you and grasp the ankle/right foot with your left hand and vise versa for quad stretch - this is for a more natural movement of the knee. Pull your heel gently towards your buttocks, keeping your knees together. Feel the stretch at the front of your thigh (quadriceps. Hold for 10 seconds and then change legs and repeat exercise. Please, note that in some circles this exercise is considered dangerous or a high risk exercise, so avoid this exercise unless you are supple (loose) in the thigh (quadricep) area and have no history of injury in this area.

Ankles and feet. Balance on your left leg, supporting yourself by holding onto something or someone for support. Point your right foot/toes forward. Gently rotate to make small circles your foot. Alternate/change legs and repeat procedure.

Lastly, place your feet together. Hold onto a wall or ledge for balance then push up and down your toes for 10/20 seconds.

Always try to do this routine before you exercise and remember do slowly and gently without bouncing.

YES!

Mix pleasure with a work out (My Favorite!)These calories a based off non extreme motion if you are a little wilder ;) then you can increase these!

Positions

Man on top, woman on bottom (facing each other)

20 calories Woman on top, man on bottom
(Many women find that in addition to its inherent sexual possibilities, this position affords a better view of the clock.)
25 calories

From the rear (Mysterious variation)
40 1/2 calories

Standing: Both partners of equal height
18 calories

Standing: Woman 1 foot taller than a man
90 calories

While in traction (very useful during ski season)
124 calories

Possible Side Effects of Intercourse

Bouncing
7 calories Sliding around
9 calories Serious Skidding
12 calories Full cartwheel
20 calories Whiplash
27 calories Knee burn
6 calories Chafed elbows
5 calories Chafed nose
11 calories

Approaching Orgasm

Letting go
5.5 calories Controlling yourself
79 calories Digging nails into your partner's back
11 calories Trembling
15 calories Shaking
20 calories Shuddering
25 calories Trying to keep eyes open
33 calories

Possible Side Effects of Good Sex

The first indication that sex was a positive experience will be a buzzing in the pelvic area and a clear complexion. You might also feel pleasantly light, as though you were dozing in a vat of cream cheese. If sex was really terrific, you feel dangerously drained, as though your body had been connected to a large milking machine for several days. Additional reactions include: