5 Productive Ways to Burn 500 Calories at Home


Lady shoveling snow

According to the National Institutes of Health, losing weight is best accomplished by reducing the amount of "energy in" (less calories from foods and beverages) and increasing the "energy out" (caloric burn from physical activities). For someone who is in good health, a goal of 1 to 1 1/2 pounds per week is sustainable. Daily eating plans for women should contain around 1200 to 1500 calories and for men should contain around 1500 to 1800 calories. These calories should be comprised of vegetables, fruits, whole grains, low-fat dairy, lean meats, eggs and nuts. Portion sizes should be moderate and the person should limit saturated fats, trans fats, sodium and added sugars.

But what about physical activities where you can feel the burn? Generally speaking, most sports activities that require constant motion will allow a 150 pound person to burn 500 calories in about 45 minutes to an hour for example, a forty-five minute jog or 55 minutes of racquetball or an hour on the rowing machine at the gym. All things that you might hate. So, here's a list of homegrown activities from fitnessblender.com that also burn around 500 calories:

  1. Shoveling snow for 45-60 minutes (the cold aids the burn)
  2. Cleaning house for a couple of hours
  3. Working in the garden for 1 1/2 hours
  4. Cutting grass (walking mower) for about an hour
  5. Working on the car for an hour and a half

If your goal is simply to lose weight fast, overdoing it might work. You can drastically reduce your food intake and spend all day at the gym to drop 5 lbs., so you can fit into that little black dress you bought to wear to an upcoming class reunion. But, that type of weight loss is not considered healthy or sustainable, so you can expect to put it back on just as fast.

Losing weight and keeping off is never easy but it can be fun and rewarding. If you're ready to start the last weight loss program that you will ever need, contact the Metabolic Research Center nearest you. We offer a free consultation to personalize a program to help you get started on the road to permanent weight loss and better health. After all, it's not just about shedding pounds and losing inches. Healthy weight loss can improve your energy levels, physical mobility, mood and attitude for the rest of your life.

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