Easy Calorie-Burning Tips

Burning 500 calories each day will burn about 1 lb. of fat in a week. Leisure biking for one hour burns about 164 calories for a person that weighs 120 lbs. Picking up the pace will burn another 100 or so calories, according to the Calorie Lab website. The trick to melting away a few pounds is to get up and go.

Walk

Wear a pedometer. In 2007, doctors at Stanford University Medical Center reviewed 26 studies with more than 2,700 participants. They found that people who used a pedometer significantly increased their physical activity. They walked nearly 2,500 additional steps each day compared to participants who did not wear a pedometer. Pedometer users, they found, increased daily physical activity by more than 26 percent and body mass index by 0.38 percent.

Stand

Stand up. More calories are burned when you stand than when you are seated and sedentary. The Mayo Clinic suggests standing when on a phone call, or walk to a colleague’s office instead of sending an email or calling. Wash dishes instead of quickly putting everything in the dishwasher and stand while folding laundry.

Maximize Daily Activities

The Massachusetts Department of Public Health recommends jazzing up your normal routine. Walk kids to or home from school. Exercise while watching television with a stationary bike or treadmill. Walk the dog instead of letting him out in the yard. Stay on top of chores that keep you moving, like vacuuming, mopping and sweeping.

Other ways to maximize normal activities include taking the stairs instead of the elevator or escalator. Park further away from work, the mall and supermarket. On nice days, use a real bike instead of a stationary one. Being outside may not only inspire you to ride more, but the further you ride away from your starting point, the more you force yourself to exercise. On a stationary bike you can stop at any time.

About this Author

Riki Markowitz has spent most of her career working as a research chief at various magazines, including “Redbook,” “Family Circle,” “Stuff” and “Latina.” Her work has also appeared in “Maxim,” “Woman’s Day,” “Arthur Frommer’s Budget Travel,” “Lucky” and “The Knot.” Markowitz holds a Bachelor of Arts in literature from Temple University.