Daily physical activity and eating a healthy diet are the best ways to lose weight or maintain a healthy weight. According to MayoClinic.com, when you are active, your body uses more energy in the form of calories. Creating a deficit between the calories you consume and the calories you burn per day can either add or take off pounds. It take 3,500 calories to make up 1 pound of fat. If you are trying to lose weight, the goal for losing 1 pound per week is best met by shedding 500 calories extra a day for seven days, which totals 3,500 or 1 pound.
Step 1
Take an easy approach. If you are less prone to engaging in vigorous daily exercise but willing to count your daily caloric intake, try a sensible eating plan with low physical activity requirements. The American College of Sports Medicine explains that you can shed pounds by decreasing food consumed calories and engaging in minimal exercise. Stick to a 1,700- to 2,000-calorie-a-day eating plan. This involves reading nutrition labels and actively counting every calorie that goes into your mouth. Walk two to three miles, which will take 30 to 45 minutes of your day and burn between 200 and 400 calories. The deficit you create from walking and eating less calories will result in burning 500 calories a day.
Step 2
Start an aerobics class. Engaging in one hour of low- or high-impact aerobics yields a loss of 300 to 700 calories an hour, notes MayoClinic.com. If you are new to aerobics start with low impact and work your way up to more vigorous and high-impact styles. Do not eat junk food while you are trying to burn calories as this will void the effects of working so hard in an aerobics class. To successfully lose 1 pound per week, take an aerobics class every day or buy aerobics videos to use at home.
Step 3
Mix cardiovascular activity to optimize calorie burning and decrease the plateau effect. Create an exercise plan for the week that includes cardiovascular exercise with the most benefits. Jog three times a week, at a pace of 5 mph, to burn 500 to 800 calories per day. Join a once-a-week kickboxing class and burn 400 to 600 calories an hour. Play a game of basketball or football with friends to burn between 500 and 800 calories an hour. Find activities that you enjoy and put your energy into getting a good calorie burn. Fitness does not have to be daunting and changing your physical exercise routine will prevent your body from reaching a no-burn plateau.
Step 4
Go for a run every other day and lift weights in between days. Running provides a high-calorie burn. Get on the treadmill or go around the neighborhood. Try to run at a pace of 8 mph, which burns 900 to 1,500 calories an hour. MayoClinic.com suggests incorporating strength training twice a week to burn up to 300 calories per hour and build muscle.
Tips and Warnings
- The more you weigh, the more calories burned while exercising. Calculate your calories burned, taking weight into consideration, using a tool such as the calorie calculator at ClevelandClinic.org. During physical activity drink plenty of water to stay hydrated. You do not have to join a gym to engage in calorie burning physical activity. Use the steps around your home or office, walk or jog in your neighborhood or buy fitness videos.
- Consult with your physician before engaging in rigorous physical activity to insure your health can handle the routines. Do not overeat or consume high-sugar and high-fat foods if you are trying to lose weight and burn calories.
Things You'll Need
- Treadmill
- Weights
- Water
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