Lose weight by burning more calories than you consume daily. To achieve your goal, exercise to burn calories, eat a healthier diet to consume less calories or a combination of the two. Lose about 2 lbs. in seven days by creating a caloric deficit of 3,500 calories a week through diet and exercise.
Healthier Diet or More Exercise
Exercise represents an important component in weight loss, but dietary changes promote weight loss more effectively, according to Dr. Donald Hensrud, a Mayo Clinic preventative medicine specialist. The combination of a healthy calorie restricted diet and exercise helps you to lose weight faster. Exercise also boosts your health by improving your mood and strengthening your heart.
Calories per Hour
Exercise burns calories, helping you achieve your goals of a daily caloric deficit. The more you weigh, the more calories you burn per hour of activity. A 160-lb. person burns 511 calories per hour during high impact aerobics, 511 calories per hour swimming laps and 277 calories walking 3.5 mph for 60 minutes. A 200-lb. person burns 637 calories per hour during high impact aerobic, 637 calories per hour swimming laps and 346 calories walking 3.5 mph for 60 minutes.
Burn 500 Calories an Hour on the Stair Climber
Burn 500 calories an hour on the stair climber when you follow this exercise routine from Keli Roberts, the group fitness manager at Equinox Fitness Club in Pasadena, California. For the first five minutes, set the Rate of Perceived Exertion between four and five for your warm-up, then increase to an RPE of five to six for minutes five through 10. Turn up the RPE between 6 and 7 for minutes 10 through 15 and then to between eight and nine for minutes 15 to 18 for the most intense portion of the workout. Begin to recover during minutes 18 through 21 and turn down the RPE to five or six. Repeat minutes 15 to 21 until minute 51 and then perform nine minutes of a cool down at RPE three.
Eggs for Breakfast
Eat a healthy egg breakfast and reduce your calorie consumption throughout the day by 18 percent, according to a study from the department of nutritional sciences at the University of Connecticut and published in the Feb. 2010 issue of the journal "Nutrition Research." Twenty-one men ate a bagel breakfast and an egg breakfast on two different days, followed by a buffet lunch three hours later. The egg breakfast resulted in the men consuming 112 fewer calories at lunch and 400 fewer calories for 24 hours, in comparison to the men that ate a bagel breakfast.
References
- MayoClinic.com: Exercise for Weight Loss, Calories Burned in One Hour
- Eureka Alert: Eating Eggs for Breakfast Helps Reduce Calorie Consumption
- Medline Plus: Which is Better for Weight Loss -- Cutting Calories or Increasing Exercise
- Fitness: 3 Ways to Burn 500 Calories
- MedlinePlus: Tips for Losing Weight
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