So you want to lose some weight.
You have come to the right place.
In today’s post, I am going to give you some activities that you can add to your daily routine that will help you lose 1 pound per week.
Science Stuff
A pound of body fat is equal to 3500 calories (give or take a few).
And for all of you remedial math students, if you burn an extra 500 calories every day of the week, you should lose 1 pound of fat per week.
Unfortunately, obesity can be a very complex subject for some people, but for most of us, eating less food and/or burning more calories does result in looser fitting pants.
10 Ways to Burn 1 Pound of Body-Fat – Vol. 1
The following list highlights activities that will burn 500 calories.
Perform one of these activities each and every day and you will burn off 3500 calories, or 1 pound of squishy body-fat each week.
Bicycling, leisure, Slower than 10 mph, to work or for pleasure
Daily activity for 500 calories:
Average American Male: 115 minutes, or almost 2 hours
Average American Female: 135 minutes, or 2 and 1/4 hours
To accurately calculate your individual time:
Multiply (Avg. male or female wt.) x (Avg. male or female time) and divide that by your weight.
Ex. 220 lb. male: 191 lbs x 115 min / 220 lbs = 100 minutes
Ex. 122 lb. female: 164 lbs x 135 min / 122 lbs = 181 minutes
My calculations are based upon the CDC’s conclusion that the average American man weighs 191 lbs. and the average American woman weighs 164 lbs.
foolin' around
Daily activity for 500 calories:
Average American Male: 11 1/2 hours
Average American Female: 13 1/2 hours
To accurately calculate your individual time:
Multiply (Avg. male or female wt.) x (Avg. male or female time) and divide that by your weight.
Ex. 220 lb. male: 191 lbs x 690 min / 220 lbs = 599 minutes
Ex. 122 lb. female: 164 lbs x 810 min / 122 lbs = 1089 minutes
Calisthenics, heavy, vigorous effort, Including pushups, situps, pullups, jumping jacks
Daily activity for 500 calories:
Average American Male: 50 minutes
Average American Female: 58 minutes
To accurately calculate your individual time:
Multiply (Avg. male or female wt.) x (Avg. male or female time) and divide that by your weight.
Ex. 220 lb. male: 191 lbs x 50 min / 220 lbs = 43 minutes
Ex. 122 lb. female: 164 lbs x 58 min / 122 lbs = 78 minutes
Multiple household tasks all at once, moderate effort
Daily activity for 500 calories:
Average American Male: 139 minutes or 2 and 1/3 hours
Average American Female: 161 minutes or 2 and 2/3 hours
To accurately calculate your individual time:
Multiply (Avg. male or female wt.) x (Avg. male or female time) and divide that by your weight.
Ex. 220 lb. male: 191 lbs x 139 min / 220 lbs = 121 minutes
Ex. 122 lb. female: 164 lbs x 161 min / 122 lbs = 216 minutes
Ballroom, slow, Waltz, foxtrot, slow dancing, samba, tango, 19th century, mambo, chacha
Daily activity for 500 calories:
Average American Male: 173 minutes or 2 and 53 minutes
Average American Female: 202 minutes or 3 and 1/3 hours
To accurately calculate your individual time:
Multiply (Avg. male or female wt.) x (Avg. male or female time) and divide that by your weight.
Ex. 220 lb. male: 191 lbs x 173 min / 220 lbs = 150 minutes
Ex. 122 lb. female: 164 lbs x 202 min / 122 lbs = 272 minutes
Carrying infant or 15 pound load (e.g. suitcase), level ground or downstairs
Daily activity for 500 calories:
Average American Male: 139 minutes or 2 and 1/3 hours
Average American Female: 161 minutes or 2 and 2/3 hours
To accurately calculate your individual time:
Multiply (Avg. male or female wt.) x (Avg. male or female time) and divide that by your weight.
Ex. 220 lb. male: 191 lbs x 139 min / 220 lbs = 121 minutes
Ex. 122 lb. female: 164 lbs x 161 min / 122 lbs = 216 minutes
Sitting while talking, Including talking on the phone
Daily activity for 500 calories:
Average American Male: 693 minutes or 11 and 1/2 hours
Average American Female: 807 minutes or 13 and 1/2 hours
To accurately calculate your individual time:
Multiply (Avg. male or female wt.) x (Avg. male or female time) and divide that by your weight.
Ex. 220 lb. male: 191 lbs x 693 min / 220 lbs = 602 minutes
Ex. 122 lb. female: 164 lbs x 807 min / 122 lbs = 1085 minutes
Gardening, general
Daily activity for 500 calories:
Average American Male: 115 minutes or 1 hour and 55 minutes
Average American Female: 135 minutes or 2 and 1/4 hours
To accurately calculate your individual time:
Multiply (Avg. male or female wt.) x (Avg. male or female time) and divide that by your weight.
Ex. 220 lb. male: 191 lbs x 115 min / 220 lbs = 100 minutes
Ex. 122 lb. female: 164 lbs x 135 min / 122 lbs = 181 minutes
Swimming laps, freestyle, slow, moderate or light effort
Daily activity for 500 calories:
Average American Male: 58 minutes
Average American Female: 67 minutes
To accurately calculate your individual time:
Multiply (Avg. male or female wt.) x (Avg. male or female time) and divide that by your weight.
Ex. 220 lb. male: 191 lbs x 58 min / 220 lbs = 50 minutes
Ex. 122 lb. female: 164 lbs x 67 min / 122 lbs = 90 minutes
Mowing lawn, walk, power mower
Daily activity for 500 calories:
Average American Male: 77 minutes or 1 and 1/4 hours
Average American Female: 90 minutes or 1 and 1/2 hours
To accurately calculate your individual time:
Multiply (Avg. male or female wt.) x (Avg. male or female time) and divide that by your weight.
Ex. 220 lb. male: 191 lbs x 77 min / 220 lbs = 67 minutes
Ex. 122 lb. female: 164 lbs x 90 min / 122 lbs = 121 minutes
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Stay tuned for more updates & feel free to suggest activities.
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Thanks in Advance.
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