10 Ways to Burn 1 Pound of Body-Fat – Vol. 1

So you want to lose some weight.

You have come to the right place.

In today’s post, I am going to give you some activities that you can add to your daily routine that will help you lose 1 pound per week.

Science Stuff

A pound of body fat is equal to 3500 calories (give or take a few).

And for all of you remedial math students, if you burn an extra 500 calories every day of the week, you should lose 1 pound of fat per week.

Unfortunately, obesity can be a very complex subject for some people, but for most of us, eating less food and/or burning more calories does result in looser fitting pants.

10 Ways to Burn 1 Pound of Body-Fat – Vol. 1

The following list highlights activities that will burn 500 calories.

Perform one of these activities each and every day and you will burn off 3500 calories, or 1 pound of squishy body-fat each week.

Bicycling, leisure, Slower than 10 mph, to work or for pleasure
Bicycling, leisure, Slower than 10 mph, to work or for pleasure

Daily activity for 500 calories:

Average American Male: 115 minutes, or almost 2 hours

Average American Female: 135 minutes, or 2 and 1/4 hours

To accurately calculate your individual time:

Multiply (Avg. male or female wt.) x (Avg. male or female time) and divide that by your weight.

Ex. 220 lb. male: 191 lbs x 115 min / 220 lbs = 100 minutes

Ex. 122 lb. female: 164 lbs x 135 min / 122 lbs = 181 minutes

My calculations are based upon the CDC’s conclusion that the average American man weighs 191 lbs. and the average American woman weighs 164 lbs.
foolin' around
foolin' around

Daily activity for 500 calories:

Average American Male: 11 1/2 hours

Average American Female: 13 1/2 hours

To accurately calculate your individual time:

Multiply (Avg. male or female wt.) x (Avg. male or female time) and divide that by your weight.

Ex. 220 lb. male: 191 lbs690 min / 220 lbs = 599 minutes

Ex. 122 lb. female: 164 lbs x 810 min / 122 lbs = 1089 minutes

Calisthenics, heavy, vigorous effort, Including pushups, situps, pullups, jumping jacks
Calisthenics, heavy, vigorous effort, Including pushups, situps, pullups, jumping jacks

Daily activity for 500 calories:

Average American Male: 50 minutes

Average American Female: 58 minutes

To accurately calculate your individual time:

Multiply (Avg. male or female wt.) x (Avg. male or female time) and divide that by your weight.

Ex. 220 lb. male: 191 lbs x 50 min / 220 lbs = 43 minutes

Ex. 122 lb. female: 164 lbs x 58 min / 122 lbs = 78 minutes

Multiple household tasks all at once, moderate effort
Multiple household tasks all at once, moderate effort

Daily activity for 500 calories:

Average American Male: 139 minutes or 2 and 1/3 hours

Average American Female: 161 minutes or 2 and 2/3 hours

To accurately calculate your individual time:

Multiply (Avg. male or female wt.) x (Avg. male or female time) and divide that by your weight.

Ex. 220 lb. male: 191 lbs x 139 min / 220 lbs = 121 minutes

Ex. 122 lb. female: 164 lbs x 161 min / 122 lbs = 216 minutes

Ballroom, slow, Waltz, foxtrot, slow dancing, samba, tango, 19th century, mambo, chacha
Ballroom, slow, Waltz, foxtrot, slow dancing, samba, tango, 19th century, mambo, chacha

Daily activity for 500 calories:

Average American Male: 173 minutes or 2 and 53 minutes

Average American Female: 202 minutes or 3 and 1/3 hours

To accurately calculate your individual time:

Multiply (Avg. male or female wt.) x (Avg. male or female time) and divide that by your weight.

Ex. 220 lb. male: 191 lbs x 173 min / 220 lbs = 150 minutes

Ex. 122 lb. female: 164 lbs x 202 min / 122 lbs = 272 minutes

Carrying infant or 15 pound load (e.g. suitcase), level ground or downstairs
Carrying infant or 15 pound load (e.g. suitcase), level ground or downstairs

Daily activity for 500 calories:

Average American Male: 139 minutes or 2 and 1/3 hours

Average American Female: 161 minutes or 2 and 2/3 hours

To accurately calculate your individual time:

Multiply (Avg. male or female wt.) x (Avg. male or female time) and divide that by your weight.

Ex. 220 lb. male: 191 lbs x 139 min / 220 lbs = 121 minutes

Ex. 122 lb. female: 164 lbs x 161 min / 122 lbs = 216 minutes

Sitting while talking, Including talking on the phone
Sitting while talking, Including talking on the phone

Daily activity for 500 calories:

Average American Male: 693 minutes or 11 and 1/2 hours

Average American Female: 807 minutes or 13 and 1/2 hours

To accurately calculate your individual time:

Multiply (Avg. male or female wt.) x (Avg. male or female time) and divide that by your weight.

Ex. 220 lb. male: 191 lbs x 693 min / 220 lbs = 602 minutes

Ex. 122 lb. female: 164 lbs x 807 min / 122 lbs = 1085 minutes

Gardening, general
Gardening, general

Daily activity for 500 calories:

Average American Male: 115 minutes or 1 hour and 55 minutes

Average American Female: 135 minutes or 2 and 1/4 hours

To accurately calculate your individual time:

Multiply (Avg. male or female wt.) x (Avg. male or female time) and divide that by your weight.

Ex. 220 lb. male: 191 lbs x 115 min / 220 lbs = 100 minutes

Ex. 122 lb. female: 164 lbs x 135 min / 122 lbs = 181 minutes

Swimming laps, freestyle, slow, moderate or light effort
Swimming laps, freestyle, slow, moderate or light effort

Daily activity for 500 calories:

Average American Male: 58 minutes

Average American Female: 67 minutes

To accurately calculate your individual time:

Multiply (Avg. male or female wt.) x (Avg. male or female time) and divide that by your weight.

Ex. 220 lb. male: 191 lbs x 58 min / 220 lbs = 50 minutes

Ex. 122 lb. female: 164 lbs x 67 min / 122 lbs = 90 minutes

Mowing lawn, walk, power mower
Mowing lawn, walk, power mower

Daily activity for 500 calories:

Average American Male: 77 minutes or 1 and 1/4 hours

Average American Female: 90 minutes or 1 and 1/2 hours

To accurately calculate your individual time:

Multiply (Avg. male or female wt.) x (Avg. male or female time) and divide that by your weight.

Ex. 220 lb. male: 191 lbs x 77 min / 220 lbs = 67 minutes

Ex. 122 lb. female: 164 lbs x 90 min / 122 lbs = 121 minutes

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Stay tuned for more updates & feel free to suggest activities.

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If you like what you see here, click here for updates or Share this Post with the rest of the world.

Thanks in Advance.

7 thoughts on “10 Ways to Burn 1 Pound of Body-Fat – Vol. 1

  1. Interesting that “fooling around” and talking on the phone both apparently take the same time to burn the 500. That’s unexpected – maybe I’m doing one or the other wrong, because the perceived exertion is certainly different. How about if I talk on the phone while fooling around?

    Incidentally, why is the calculation for individual time exactly the same for every activity?

  2. Great graphics! Thanks for your effort.

    Now it’s easier to understand why, if you’re trying to lose weight, it’s easier to cut back on caloric intake that to exercise more. I often think about that while I’m eating a Snickers bar (about 280 cal).

    -Steve

  3. Gabrielle,

    The ‘average’ American man would need to blog for 7 1/4 hours to burn 500 calories and the ‘average’ American woman would need to go for 8 1/2 hours.

    Now I am sad…

    Off to the gym

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