How many calories can you burn in an hour?
By now we have either settled into the routine of fulfilling New Year’s resolutions by attending a gym or exercise class, or we have settled into the couch resigned to lose another year’s battle with calorie expenditure because burning calories is just too much trouble.
In the event that you are in the second category let me point out that burning calories need not feel like a chore — in in everyone’s life, no matter your level of fitness, there are a variety of fun things to do that are also burn up those calories and the fat that the manufacture.
I came across the chart below and was struck by how much one can burn in a relatively short amount of time (one hour). If you can’t find your favorite activity below, look at some of my previous articles for helpful suggestions of activities and how to undertake them or just use your computer and google the activity which you enjoy and make your own chart.
|Activity (1-hour duration)||Weight of person and calories burned|
|160 pounds||200 pounds||240 pounds|
|Cardio, high impact||533||664||796|
|Cardio, low impact||365||455||545|
|Bicycling, < 10 mph, leisurely pace||292||364||436|
|Football, touch or flag||584||728||872|
|Golfing, carrying clubs||314||391||469|
|Resistance (weight) training||365||455||545|
|Running, 5 mph||606||755||905|
|Running, 8 mph||861||1,074||1,286|
|Softball or baseball||365||455||545|
|Tae kwon do||752||937||1,123|
|Walking, 2 mph||204||255||305|
|Walking, 3.5 mph||314||391||469|
Adapted from: Ainsworth BE, et al. 2011 compendium of physical activities: A second update of codes and MET values. Medicine & Science in Sports & Exercise. 2011;43:1575.
Okay, you have found out something that you want to do to burn those calories, but what about the second half of the weight loss equation-that of reducing you calorie intake?
If you are like me and so many others there are a number of situations or stimuli that prompt, or even compel, eating when I am not necessarily hungry. The things that seem to call my name start with the irresistible call of junk food.
I find that if I don’t purchase junk food to have around the house that is the first step. Then If I eat healthy foods, they reduce my cravings as does waiting ten minutes when the craving comes on me (I often have to distract myself with a good book or other activity).
My second biggest Waterloo is when I am socializing with friends. I find the dips, snacks, and appetizers irresistible once I start eating them. To combat this, I try to eat something healthy before the event, drink water or club soda instead of other beverages, and try to stay away from the food tables by talking with friends at the other side of the room. It is great that many hosts now offer more healthy dishes like vegetables, hummus and other alternatives.
I have to assume that you know the physiological, sociological, and psychological benefits from increasing your fitness and reducing your calorie intake. So even if you have slacked off this year’s resolution to get fit and lose weight, it is never too late to start and look forward to a great year and a revitalized you.