How Many Pounds Will You Lose If You Burn Off 300 Calories?

Exercising every day can help you drop pounds.
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If you have a desire to look and feel slimmer, you probably vigilantly measure those 300 calories burned from a workout. Unfortunately, simply burning 300 calories will not lead to any significant pounds lost. You need to work out consistently for long-term weight loss.



Burning off 300 calories will not lead to pounds lost. You will need a caloric deficit of approximately 3,500 calories, as this equals 1 pound.

Read more: The Best Beginner Workouts if You're New to Exercise (or It's Been a While)

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Burn 300 Calories

The Mayo Clinic reports that 1 pound of fat equals approximately 3,500 calories. As such, burning off 300 calories equates to less than one-tenth of a pound of fat. However, burning more calories than you consume daily can lead to steady weight loss. If you continue to burn 300 calories a day, you'll slowly start to lose pounds.


If you couple this with eating right and consuming less calories than you have in the past, you can speed up your weight loss. The Mayo Clinic says that if you cut about 500 to 1,000 calories a day from your diet, you can lose about 1 to 2 pounds each week.

Read more: 10 Healthy Groceries You'll Want to Buy in Bulk at Costco

Workout Recommendations for Success

Burning off 300 calories in one workout will not lead to poundage lost, but you can continue to work out to burn more calories. The American Heart Association (AHA) recommends at least 150 minutes of heart-pumping physical activity per week.


To get started on a workout that leads to weight-loss success, you might want to follow these tips so that you reduce your likelihood of quitting:

  • Start an activity log. A March 2018 report from the National Institute on Aging says that an activity log allows you to track how long you exercise and can lead to greater awareness of how many calories you actually burn.
  • Break up exercise. If you feel overwhelmed by long workouts, break them in to 10-minute segments: 10 minutes of cardio, 10 minutes of strength training and 10 minutes of stretching, according to the National Institute of Health's National Cancer Institute.
  • Start by walking. The AHA says the simplest way to move and improve your health is to walk, which can be done anywhere (even in place).


Read more: Everything You Need to Know to Make the Most of Your Gym Membership


Weight Loss Tips

If weight loss is your goal, you will benefit by reducing your caloric intake, as this significant step will make your weight-loss goals easier to attain than through simply exercise alone. To cut calories when eating, you should try these tips from the Mayo Clinic on portion control:


  • Fill your plate up with a smaller amount than you think you will eat. If you're still hungry, you can eat more fruits and vegetables.
  • Often eat out of a container? Put your food on a plate instead. Eating out of boxes or containers doesn't give your brain a sense of how much you are truly eating.
  • Count calories for everything you consume and cut out unnecessary sugar, such as those sugary coffee drinks every morning.
  • Read labels. You might find that a bag of chips isn't one serving, but rather two, which means you are eating twice the calories than you thought.

Read more: Your Go-To Guide to Healthier Food Swaps and Cooking Substitutions




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