Weight loss can often seem like a complicated puzzle. What foods should you eat, and how often? How many calories can you eat in a day? In a week? When should you exercise, and what should you do? How long will it take to see results?

These questions, and more, are why we strive to help our patients understand nutrition, exercise, their body’s unique needs, and even their own psychology. But for those of you who want simple answers, we can actually break down weight loss into simple math: You need to burn 3,500 more calories than you consume (eat) in order to lose a single pound.

Yikes! That sounds a bit overwhelming. After all, what can you do to burn 3,500 calories?

Obviously, you aren’t going to do it all at once. That’s why “slow and steady” is the healthy way to lose weight. But if you break the equation into smaller, more manageable blocks, it’s easy to see how you could burn 300 calories at one time. After approximately ten days of this, you could lose a pound (and it will be faster if you’re also cutting back on calories consumed).

So, what types of exercise could burn 300 calories? Try some of these at your favorite gym:

  1. Use the rowing machine for 45 minutes
  2. Use the stair climber for 40 minutes
  3. Use the “Jacobs Ladder” machine for 20 minutes
  4. Jump rope for 30 minutes
  5. Run on the treadmill for 20 minutes (at a pace of 8 minutes per mile)
  6. Alternate your speed and resistance for 30 minutes on the treadmill (great for those who hate running for 20 minutes straight)
  7. Walk “uphill” on the treadmill for 30 minutes (at a pace of 3 miles per hour)
  8. Play basketball for 30 minutes
  9. Stationary cycling for about 45 minutes (at 9 miles per hour)
  10. Use the elliptical machine for 25 minutes

Of course, there’s always the good ol’, tried-and-true walk through your neighborhood. Depending on your body size, you will burn about 90 calories per mile walked at a medium pace. Design a route that exceeds three miles, and you can burn 300 calories by simply going for a walk.

Losing weight can seem complicated if you try to do everything at once. By breaking your goals into easy, 300-calorie benchmarks, you can gradually work toward your target goal. But since diet also plays an important role in the overall equation, remember to call us to set an appointment. We can discuss your nutritional needs and help you put together an eating plan that works for you.