Posted by Charles Waisbren on June 10, 2015 at 11:34 AM

All day in the office, I hear the excuse of “being unable to get to the gym” as the reason for an inadvertent weight gain.  Nonsense!  It is all in the intake.  Biking for 40 minutes burns 230 calories.  That isn’t even a bagel with cream cheese.  When you are gaining weight, you have to reassess your intake.  When you want to drop weight, you have to dramatically reduce your intake.  Indeed, it is just that simple.

Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your diet each day, you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories).

Exercise: (1 hour):  Calories burned…    

                  Stationary cycling:  325

              Weight lifting, light workout:  245                

              Rowing machine, light:  286           

              Aerobics, low impact:  352              

              Jazzercise:  354   

              Running, 5 mph (12 minute mile):  472     

              Walking 3.0 mph, moderate:  195  

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