Below are some calculations to help with healthy dieting and exercise.
A pound of body fat contains 3500 calories. In order to lose a pound of fat (not water) a week you must consume (3500/7) 500 calories per day less than you expend.
The average resting metabolic rate is that every kilogram of body weight requires 25 calories per day to maintain itself. In general the calories per kg you expend per day is the same as your BMI. I am 10 stone which is 140lbs or (140/2.2) 63.5 kg and I have a BMI of 25. In order to maintain a stable weight, therefore, I can eat roughly (63.5 * 25) 1600 calories per day.
A sensible way to lose 500 calories per day is to eat 200 calories less and exercise for 300 calories.
Walking to Lose Weight
Travelling one mile on foot expends roughly 100 calories for the average person. This is the same whether you walk or run, but naturally if you run you can do more miles in the same time and burn more calories. If you have a country walk and do not know the distance you can estimate it as follows:
Walking one mile at an amble pace takes 20 mins
Walking one mile fairly briskly takes 15 miles
Aerobic walking (as fast as you can normally) takes 12 mins.
A 45 minute session of a brief warm up, aerobic walking and a cool down will burn roughly 300 calories. If you are above a BMI of 25 or if safely increase your weight with a weighted vest or gloves (but not ankle weights) the calories expended will naturally be more as the body as to work harder.
Foods for Thermogenesis
Certain foods increase your metabolic rate. These include cayenne pepper, hot chilies, sweet chilies, ginger,and the juice and peel of citrus fruits. In fact lemon peel is one of the healthiest things you can eat (Google it 🙂 ). As a rule of thumb, spicy foods increase your metabolism but it is generally recommended to not go overeat them for weight loss (I cannot remember the reason why, I think it affects the homeostasis of your body temperature). For example I drink water containing lemon juice and peel and ginger. It tastes nice and is inexpensive.