calories

Question
I recently stopped smoking and have put on 40 pounds.  I started walking to try to lose this unwanted weight.  How many calories do you burn up by walking 2 miles a day?  I am 56. 240 lbs and 6ft 4in.

Answer
The calories burned will vary with your body weight and walking pace. A general rule of thumb is 100 calories per mile, and for your weight it could be a little higher.

It may be a time problem for you but I recommend at least an hour of walking per day for weight loss. If you look at miles instead of time, this means about 4 miles of walking. This 400-500 calories combined with moderate food restriction should help you take the weight off slowly. Don't fall for quick weight loss schemes. You will only gain the weight back quickly. Shoot for no more than 1-2 pounds per week and stick with it.

Also, I caution you to not increase your mileage too fast. You can avoid injury by limiting your weekly mileage increase to no more than 10%.