-biking (one of the best ones)
I am not sure but this is what we learned in gym. And today I burned 400 calories
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I'll start by saying, to lose 1 pound a week, you need to burn 3,500 calories.
You can create this caloric deficit by doing cardio (which burns 300-600 calories/hour) or by just eating less.
How do you figure out how much you will lose by doing this? Here's how:
Find your maintenance calories, the amount of calories you need to eat to maintain your weight: Bodyweightx15.
So for example: 150lb x 15 = 2,250 calories.
To lose 1 pound a week, you'd need to eat 500 calories less than this each day...so you'd need to be on a diet of 1,750 calories/day.
If you want to lose more than 1 pound/week, you could create a greater deficit by eating less (don't go lower than 1,200 calories as a woman and 1,500 as a man) or by doing more cardio.
You just need to get used to counting your calories and using a food scale so you know what exactly you're putting in your body.
The simplest way if you don't do that though is to:
1. Eat less
2. Exercise more
Then assess: "am I losing weight?"
If answer is no...then:
1. Eat less and...
2. Exercise more
repeat until desired weight is reached.
Keep in mind, eating more veggies/lean meats and fruits will make it easier for you to lose the weight as they are low in calories and more satiating than most processed foods.
These basics will get you started..Make sure you keep learning though, there are some powerful weight loss systems out there which can explain things in more detail.
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