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Weight Loss » Tried-and-True Ways to Burn 500-700 Calories a Day

Tried-and-True Ways to Burn 500-700 Calories a Day

A woman jogging

Are you eager to find out how to burn 500-700 calories a day without spending your whole weekend at the gym? Do you want to shed some pounds, but don’t know how to do it? It is actually easier than you might think. All you need is this article, some determination, healthy nutrition, and one or two hours of exercise a day.

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How many calories do you burn a day?

The main factors that affect the calorie-burning process are metabolism, during which your body turns food into energy (also called thermogenesis) and physical activity. However, casual daily activity, such as walking, sitting, standing or any other form of movement, also requires energy and burns calories. The process of unintentional calorie-burning is called NEAT: non-exercise activity thermogenesis, and helps your body burn 100-800 calories a day (3, 4).

However, the amount of calories you burn depends on your initial weight. It is a well-known fact that the more a person weighs, the faster they lose weight. Consequently, NEAT can help obese people burn up to 2000 calories on a daily basis (5).

A man cycling in the nature

Exercises that burn 500-700 calories

If you start burning 500-700 calories a day, you may lose 1 to 1.5 pounds (0.5 to 0.7 kilograms) a week (3). Exercising even one or two hours a day can help you reach your goal faster. Your workouts could include cardio, HIIT, resistance exercises, etc. The following exercises can be useful:

1. Swimming

Swimming is very effective when it comes to torching calories and melting fat. Moreover, it improves blood flow, muscle strength, as well as heart and lung capacity. This activity doesn’t put as much pressure on your joints as other exercises. During one hour of swimming, an average person may burn 500-700 calories (1).

2. Running

If you want to burn 500-700 calories a day, running would be one of the most convenient solutions, since it requires no equipment and can be easily done at home. Besides helping you to shed pounds, it can improve your flexibility and increase stamina. The efficiency of running depends on speed. During one hour of running a 155-pound person may burn approximately 670-818 calories (1).

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Running is one of the best ways to burn 500-700 calories

3. Bicycling

To burn 500-700 calories a day, bicycling may also be your go-to. This activity, whether you are using a stationary or a road bike, is also a fast way of melting fat. The results depend on your speed and initial weight. During one hour of bicycling, people weighing 155 pounds may burn around 782 calories (on a stationary bike) or 744-1228 calories (on a regular bike) (1).

4. Dancing

When it comes to working out, it is not only about using your energy to perform various sets of exercises, it can also be a very fun and diverse activity. Dancing, although not as effective as the above-mentioned exercises, in addition to NEAT, can help you burn 500-700 calories a day. During one hour of dancing an average person may burn roughly 410-446 calories (1).A man swimming in the pool

FAQs

How many calories do you burn while sleeping?

Some of you may be surprised to find out that the human body burns calories even when you are asleep, however, this fact is true. One hour of sleep can make an average person burn approximately 38-56 calories (1).

Does sweating burn calories?

Although people tend to sweat while working out, it neither indicates the number of burnt calories nor affects them. Sweating occurs when your body needs to regulate temperature, and it has no impact on melting fat (6).

How many calories do you burn while having sex?

An intercourse lasting 30 minutes burns about 101 calories for men and around 69 calories for women. Therefore, one may say that in terms of burning calories it is even more effective than sleeping, but still it’s not nearly as efficient as working out (2).

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Conclusion

It may seem difficult to burn 500-700 calories a day, however, this doesn’t mean that shedding pounds will necessarily take all your free time. Thanks to NEAT and a one-hour daily workout, you may easily start your weight loss journey. Even now, while sitting and reading this article, you are burning calories.

DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

1. Calories burned in 30 minutes for people of three different weights (2004, health.harvard.edu)
2. Energy Expenditure during Sexual Activity in Young Healthy Couples (2013, journals.plos.org)
3. Metabolism and weight loss: How you burn calories (2017, mayoclinic.org)
4. Non-exercise activity thermogenesis (NEAT) (2002, sciencedirect.com)
5. Nonexercise Activity Thermogenesis in Obesity Management (2015, mayoclinicproceedings.org)
6. Stay fit and healthy — without breaking a sweat (2016, mayoclinic.org)

Kristen Fleming

Kristen Fleming

I am a U.S. educated and trained Registered Dietitian (MS, RD, CNSC) with clinical and international development experience. I have experience conducting systematic reviews and evaluating the scientific literature both as a graduate student and later to inform my own evidence-based practice as an RD. I am currently based in Lusaka, Zambia after my Peace Corps service was cut short due to the COVID-19 pandemic and looking for some meaningful work to do as I figure out next steps. This would be my first freelance project, but I am a diligent worker and quite used to independent and self-motivated work.

Kristen Fleming, MS, RD, CNSC

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