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Exercise for weight loss

In order to lose weight, your body needs to burn more calories than it takes in. The easiest way to do this is to reduce the number of calories you eat while increasing the number of calories you burn through physical activity. But exactly how many calories can you burn through exercise?

How many calories you burn will depend on the intensity of the activity you're doing and how big your body is. The more you weigh, the more calories you'll burn. Similarly, a high-intensity workout will burn more calories than a low or moderate-intensity activity. Here are some examples of how many calories you can expect to burn by spending an hour doing popular aerobic activities.

High-impact aerobics: 511 calories if you weigh 160 lbs, 637 calories if you weight 200 lbs, 763 calories if you weigh 240 lbs
Low-impact aerobics: 365 calories if you weigh 160 lbs, 455 calories if you weight 200 lbs, 545 calories if you weigh 240 lbs
Water aerobics: 292 calories if you weigh 160 lbs, 364 calories if you weight 200 lbs, 463 calories if you weigh 240 lbs
Bicycling at less than 10 mph: 292 calories if you weigh 160 lbs, 364 calories if you weight 200 lbs, 436 calories if you weigh 240 lbs
Bowling: 219 calories if you weigh 160 lbs, 273 calories if you weight 200 lbs, 327 calories if you weigh 240 lbs
Jogging at 5 mph: 584 calories if you weigh 160 lbs, 728 calories if you weight 200 lbs, 872 calories if you weigh 240 lbs
Rollerblading: 913 calories if you weigh 160 lbs, 1,138 calories if you weigh 200 lbs, 1,363 calories if you weigh 240 lbs

Keep in mind that losing one pound requires burning 3,500 more calories than you consume. If you can burn 500 more calories than you eat each day, you can lose an average of one pound per week, which is considered a healthy rate of weight loss for most people.