losing weight while walking

Question
I current walk on a treadmill 5 miles each week day, 1/2 @4.3 pace at 9.5 incline, the 2nd half at 5.0 incline. Despite all that I only seem to gain, not lose weight and I watch my diet carefully.  Any suggestions?

Answer
It is possible that you are putting on muscle as fast or faster than you are losing fat. This is not a bad thing. To understand what is happening, you will need to measure your body fat percentage. A personal trainer can perform this measurement for you.

The only other possibility is that you are not tracking your diet as closely as you need to. Detailed food records are necessary to properly analyze your nutrient totals. Specifically, the best weight loss plan would create a calorie deficit of about 500 calories per day. This will allow you to lose a safe one pound per week.

Some final thoughts: performing resistance exercises 2-3 times per week in addition to the walking will allow you to build some useful muscle, which burn calories faster than other types of tissue in your body. Also, taking a conjugated linoleic acid supplement helps with getting weight off and keeping it off.