If the number of calories consumed exceeds the number of calories burned, the excess will be stored by your body in the form of fat. This fat is responsible for unwanted weight gain. So, the simple solution to burn calories is to increase your physical activity. Opting for a suitable exercise program is the easiest way to eliminate unwanted fat. By performing simple calorie-burning activities, you can always stay in the healthy weight zone.
Burning the Calories
To achieve the desired weight loss, you need to increase the rate of metabolism (the process which helps the body convert food (calories) into energy). Higher the rate of metabolism, faster the burning of fat. Daily activities also help burn calories. Exercising at home or gym, participating in various sports, playing with children, gardening, carrying heavy loads, taking stairs instead of using the elevator, walking the dog, cooking, fishing, fencing, etc., are all activities that help the cause.
Gym instructors or trainers can inform you about specially designed calorie-burning exercises. The effects may vary from person to person, for the same type of exercise. It will mainly vary according to the severity of the exercise and your weight. Push ups, stretches, kickboxing, weightlifting, and dumbbell exercises are some of the commonly recommended ones. To lose belly, arm, or thigh fat, you should opt for specific fat burning exercises.
You don’t have to worry, if you cannot join a gym. You can perform them on a daily basis or at least twice or thrice a week. The list includes both indoor and outdoor activities.
| Activity (1 Hour) | 130 lbs | 155 lbs | 190 lbs |
| Aerobic exercises general | 355 | 420 | 517 |
| Badminton general | 265 | 315 | 387 |
| Basketball game | 472 | 560 | 690 |
| Bicycling, less than 10 mph, leisure | 235 | 280 | 345 |
| Push-ups, sit-ups, vigorous effort | 472 | 564 | 690 |
| Cooking or food preparation | 148 | 176 | 215 |
| Dancing, general | 265 | 320 | 388 |
| Jogging general | 413 | 493 | 603 |
| Running, 10 mph (6 min mile) | 945 | 1125 | 1380 |
| Ice skating, general | 412 | 493 | 602 |
| Snow skiing, downhill, moderate effort | 352 | 421 | 516 |
| Soccer, casual, general | 412 | 492 | 604 |
| Swimming, breaststroke, general | 590 | 702 | 864 |
| Table tennis, ping pong | 235 | 280 | 345 |
| Tennis, general | 412 | 492 | 603 |
| Walk/run-play with children-moderate | 235 | 280 | 345 |
| Walking, 3.0 mph, walking dog | 208 | 245 | 300 |
Along with running and jogging, treadmill workouts, exercise bikes, and elliptical machines are also good alternatives. Taking the stairs instead of an elevator also helps. You may walk down to see a friend rather than making a phone call or sending an e-mail. Avoiding traveling by a car or a bike for short distances. You can take your dog out for more frequent walks. All types of cardiovascular exercises can help you maintain your weight and health, which in turn will help you stay active and happy all the time.
Once you start exercising, you will love it and will want to exercise more. Finally, your dedication is what matters the most!
