I went through some weight issues about 10 years ago, I was nearly 60 pounds overweight. Doctor prescribed walking until I was down within 15 pounds of my normal weight (180). I walked 6.2 miles a day (90-95 minutes @ 4mph) 5 days a week and ate a 2000 calorie/ low fat diet . I lost on average 2 lbs a week. When I started running I lost about an extra 1/2 pound per week running the same distance. I never liked running so I gave up the running and mixed walking days with cycling days . I lost the 60 pounds in about 7 months