HG,
My stats are close to yours. I get out everyday and walk the dog in the woods for an hout to an hour and a half. burns only 350-450 in calories, it just isn't enough to have aweight loss.
So my advice:
check out your BMR, google it, it is a formula that will tell you how many calories your boby burns, just being you without moving add in your daily activity level and you can get a number. taking in that may calories in food will give you an even day, adding in exercise will increase your burn and help you figure out to ballance taking in more than that leads to a gain...
Also depending on your finacial ability, would be to get a pedometer (cheep), a bodybug (250 with 6 months of membership) or a heart rate monotor watch with calorie burn (100-400), log your calorie intake Bodybug has a program included) fitday, sparks people, daily plate, calorie king etc all are free, and start to see what you need to do in order to make the changes. No one says you have to lose 2-4 lbs a week. at 40 I am happy with a lb a week right now, I want to eat, I need to have time to do my job and take care of the family and a LB a week lets me eat breakfast/dinner with my kids, go out and still meet my daily goal.
Weight is a numbers game and you are right, yadda, yadda yadda, calorie in/calories out. But I think seeing what you need to do on a daily basis makes it real, a one day at a time motto is helpful and all you have to focus on is today and not worry about tomorrow.
You know the other thing I will add about keeping track of your food (journaling) is that 500, 1000 calories is SO easy to do without even thinking about it...and even healthy food can be very caloric...
-L
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