The only way to lose weight is to burn more calories than you consume, and the only way to lose a lot of weight quickly is to burn off a lot more calories than you are consuming. It is fairly simple, actually, but many people overestimate the amount of calories that they are burning and underestimate how many calories they are taking in. Below are exercises that burn the most calories as well as a sample 1,500-calorie diet.
Considerations
The more you weigh, the more muscular you are, and the more effort you expend, the more calories you will burn, so these calculations are based on the moderate efforts of a 160-pound person. The harder you work or play, the more calories you will burn. There is, however, one calculation that doesn’t change regardless of weight, gender or expended efforts: To lose one pound, you must burn 3,500 more calories than you take in.
To Burn 500 to 600 Calories/Hour
Jogging at 5 mph, playing basketball, backpacking, high-impact aerobics class, cross country skiing, singles tennis, hockey, galloping on a horse and swimming laps all burn between 500 and 600 calories per hour.
To Burn 600 to 700 Calories/Hour
The stair climber, Bikram yoga, bicycling 14 to 16 mph, canoeing 4 mph, touch football, and power walking all burn approximately 600 to 700 calories per hour.
To Burn 700 to 800 Calories/Hour
Jumping rope, tae kwon do, rock climbing and running 7 mph all burn about 700 to 800 calories per hour.
Over 800 Calories/Hour
Elliptical machine, rollerblading, running 8 mph, indoor cycling, boxing, squash and water polo all burn over 800 calories per hour.
Sample 1,500-Calorie Diet
Breakfast: 1 cup of unsweetened oatmeal with ½ c. blueberries. 1 c. orange juice, coffee or tea with no more than 1 c. of skim milk.
Snack: 2 pieces of Babybel or Laughing Cow light cheese with 8 whole grain crackers.
Lunch: 1 T. all natural peanut butter with 1 t. low sugar jam on two slices of high fiber, whole wheat bread, 1 medium apple, 8 carrot sticks. Unsweetened tea, coffee, or soda.
Snack: Snack pack of crackers 75-100 calories.
Dinner: A large salad with a 4-oz. chicken breast, ½ c tomatoes, ½ c. chopped celery, and light dressing. Unsweetened tea, coffee, or soda.
Snack: ½ c. light vanilla ice cream or another snack worth about 100 calories.
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