# 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.

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.

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

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

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

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

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

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

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

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

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

.

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

.

### HealthHabits

• Dr. J

Nice work!! You have a very well written and illustrated site. I’m enjoying reading it! Thanks!

• Great post! How long does it take if your blogging?

• 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?

• 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

• DR

The calculations are the same because I am an idiot. Need to fix that

DR

• DR

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.