Drop the Fat — Why Burning 500 Calories Per Day is Ideal

Man Walking Up a Flight of Stairs

As a general guideline, it requires that you burn about 500 calories per day to drop an entire pound of body fat. However, each of us is different and that means burning an extra 500 calories is just a guideline. In this make-it-burn blog, we talk about how to burn calories so that you gain more health and lose more of your stored fat.

Start Small

Exercise is important and if you are out of shape, it is important to start small and work your way up to burning your target number of calories. If your doctor has cleared you for exercising then consider these easier ways to exercise as your first options for setting a weight loss goal.

  • Walk briskly for 30 minutes.
  • Do a combination exercise routine such as Walking, pushups, lunges for a total of 30 minutes.
  • Swim a few laps
  • Climb a flight of stairs.
  • Combine walking with stair climbing

These are just samples from the long list of easy exercises that you can use to work your way up to more strenuous levels of exercise. Remember that when you are out of shape, walking for 30 minutes is strenuous. Your goal here is to gain heart strength without making your muscles sore. Exercise every day for 30 minutes. The American Diabetic Association recommends 150 minutes of exercise per week and that is best broken up into segments. Continue this project until you are burning 500 calories per day.

Set Goals

If you are just starting out, your goal for this week is to get started. However, you should make a longer goal that goes something like this: By the beginning of next month, I will be ready to exercise for 210 minutes each week. That would be adding an extra hour of exercise to your routine. Other healthy goals would be to walk faster or even start to jog.

A good place to learn about how to exercise is the Metabolic Research Center. Not only can they help you find the best exercise program for you, they can also help you understand food so that you use diet and exercise to create positive and healthy weight loss. Keep in mind that healthy food can taste great and not all of it requires small portions. Check them out and discover a whole healthy world as you find a healthier you.


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