The relationship between weight loss and activity is complex and often confusing. It depends on your gender—most males have more muscle mass and can burn more energy than most females doing the same exercise at the same intensity—and on your weight. The more you weigh, up to a point, the more energy you use up in exercise. One pound of body fat contains about 3,500 calories. To lose a pound of body fat in a week, you would have to decrease the amount of food you take in by 500 calories/day or increase the amount of exercise by 500 calories/day—or, even better, a combination of both.
MyPyramid recommends, “To move toward a healthier weight and prevent weight gain, aim for about 60 minutes of moderate to vigorous intensity physical activity on most days. If you have lost weight, you may need 60 to 90 minutes a day to maintain your weight loss.” According to the National Institutes of Health, National Heart, Lung and Blood Institute (www.nhlbi.nih.gov/index.htm), a combined approach of fewer calories and increased activity is the most effective method for weight loss and maintenance. The "America on the Move" Web site (http://aom.americaonthemove.org) and the Health and Human Services Web site, "Small Step.gov" (www.SmallStep.gov/), both have many suggestions for how small changes can have a big effect on weight loss and overall health over time. The secret is to make changes that can last a lifetime and not place too much emphasis on a weight loss goal. Just as the weight gradually increased over time, it can reverse slowly as well.
Here are some exercises that would burn about 300 calories:
Minutes Required for a Male to Burn 300 Calories
(females add 32%)
Activity Weight (lbs)
170
Aerobics 51 45 39 35
Badminton (singles) 53 46 40 36
Bicycling/Stationary bike 47 41 36 32
Golf 80 69 61 55
Housecleaning 86 74 66 58
Jogging/Running slowly 31 27 24 21
Mowing lawn/Gardening 64 56 49 44
Rowing/Rowing machine 29 25 22 20
Snow skiing (downhill) 47 41 36 33
Snow skiing (cross country) 38 33 29 26
Snow shoveling 52 45 40 35
Swimming 35 30 27 24
Walking briskly/Hiking 53 46 40 36
Washing car 68 59 52 47
Weight training/Soccer 45 39 34 31
