Taking a long time to burn 500 calories can leave you disillusioned and frustrated. Fast weight loss is an effective motivator, helping you to stay on track to meet your weight-loss goals. However, losing weight too quickly can be dangerous --- for instance, when it results in nutrient deficiencies or loss of lean muscle mass. A well-balanced diet and regular exercise routine is the way to go to burn calories safely and meet your weight-loss goals.
The General Rule
Healthy weight loss generally refers to losing about 1 to 2 lbs. a week. One pound of weight is equivalent to 3,500 calories, so ideally you should burn an extra 500 calories a day to lose 1 lb. a week. Losing weight at this pace helps you to avoid nutrient deficiencies or over-exercising. It gives you time to develop new eating and exercise habits and makes you more likely to keep the weight off in the long run.
The Exception
Quicker weight loss may be more beneficial if you are very overweight or obese, according to a study published in the "International Journal of Behavioral Medicine" in 2010. As the researchers point out, the greater the initial weight loss in obese patients, the larger the total weight loss over the long term. In the study, the "faster" weight loss group shed pounds at a rate of about 1.5 lbs. per week, which still falls within the "healthy" weight-loss range recommended by organizations such as the National Institutes of Health. However, this study suggests that for obese people, burning calories more quickly initially can be beneficial.
Best Calorie-burning Exercises
If you are not losing weight as quickly as you would like to, you can try the aerobic activities that burn the most calories per hour. According to MayoClinic.com, these activities include running at 8 miles per hour, which can allow a 160-lb. person to burn about 986 calories per hour. In the same time frame, a person of the same weight will burn 913 calories rollerblading, 730 calories jumping rope, 584 calories playing singles tennis or 511 calories doing high-impact aerobics.
Considerations
If you're not used to being physically active, book a physical exam with your doctor. Start any exercise plan slowly and gradually increases the duration and intensity of your sessions. Don't feel pressured to lose weight quickly. Burning 500 calories even at a slower pace can help you to lose weight and reduce your risk of weight-related complications such as obesity and type 2 diabetes. Also, combine a sensible diet with exercise to lose weight. Your diet should include fruits, vegetables, whole grains, lean meat and poultry, fish and low-fat dairy. However, if you have a medical condition, consult your doctor before changing your diet.
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