How to lose weight quietly: 18 ways to eat 500 calories less

Weight control

Everyone dreams of being at their ideal weight, but only a few manage to achieve it. Ideal weight is when your BMI and weight are ideal for your height. To maintain a normal weight and attractive appearance, you need to burn the calories you consume. On average, if your daily calorie intake is 2,500, your body will use some of it for basic functioning and some for daily activity. If daily activity burns the calories consumed, you remain at the same weight. Lack of physical activity combined with a high-calorie diet turns all excess calories into fat stores. This leads to slow metabolism, obesity and other health problems.

Experts recommend spending at least 30 minutes a day on physical activity. 30 minutes of exercise is enough to maintain health. Everyone can set aside 30 minutes a day, no matter how busy their schedule is.

Riding an exercise bike - 450-600 kcal per hour

Photo source: shutterstock.com
To increase energy costs, it is recommended to use the interval technique. Pedal first at a measured pace, then at an intense pace and vice versa. For those who are prepared, riding in a standing position is suitable. This way, the gluteal muscles are worked more effectively, and the number of calories burned increases noticeably.

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More calories - less time

Losing weight depends on your weight. A fat person burns more calories in a short period of time than a thin person.

Classes lasting 30 minutes should be intense and performed as actively as possible.

Choose exercises that quickly burn calories, but at the same time allow you to continue working at the same rhythm;
For best results, use a variety of exercises;
Focus on maintaining a high rhythm rather than counting calories;
In 30 minutes, an average-weight person can burn 400 calories;
Someone who weighs more than 90 kg will be able to burn more than 500 calories in the same time;
Start with a warm-up, do some exercises, and cool down after your workout.

Ellipsoid - 500-600 kcal per hour

The ellipsoid protects joints and provides comfortable and effective workouts without potential harm to health, therefore it is suitable for those losing weight at almost any age.

Photo source: shutterstock.com

To increase calorie consumption, it is recommended to alternate the intensity of movement and increase the resistance. Optimally, work for 5 minutes at a normal pace and 3 minutes at maximum acceleration. And so on for several cycles.

Exercises to burn 500 calories quickly

Running burns calories like no other exercise. The results will be noticeable after just a couple of days of regular jogging. You don't need any additional equipment. You can use a treadmill if you wish.

Run at a steady, fast pace (12 km/h) for 30 minutes, stopping only for 30 seconds to catch your breath. 500 calories will disappear without a trace at the end of the workout. Sweating during this type of cardio will also contribute to your health;

Power training

Weight training helps you work different muscle groups. Strength training is another intense form of exercise that burns a lot of calories. Work 30 minutes on different muscle groups with 30 seconds rest between sets;

Bodyweight training

In this case, your own body weight is used. Exercises such as push-ups, squats, lunges and planks help burn calories.

Perform various exercises at full strength for 30 minutes, and you will get a workout of all muscle groups, which will improve your metabolism and save you an extra 500 calories. Make sure you are prepared for this challenge, as these exercises are serious business;

Interval training

This is another way to magically burn calories. Alternating between high- and low-intensity exercise gives the body a boost to burn more calories than usual. The interesting thing is that such training maintains an active metabolism even after 30 minutes. Simply put, the fat continues to melt;

Swimming

This type of activity effectively burns calories and increases stamina. Swimming is a good choice for those who cannot lift weights due to knee and back problems. A 30 minute swim will burn 500 calories.

Other activities to burn extra calories:

A ride on the bicycle;
Running in place;
Interval sprint;
Rowing;
Racquetball;
Handball;
Martial arts;
Rock climbing;
Skiing;
Zumba (weight training).

Cardio training in the gym for weight loss: what you need to know

Cardio training for girls helps not only burn fat, but also strengthen the heart muscle, develop endurance and tone the whole body.

Cardio training for weight loss is divided into 2 types according to the intensity of the load.

1. Low-intensity and high-intensity cardio - types of training for beginners, the load on the joints is light. HR (heart rate) 55−75%

These types of cardio are suitable for overweight people.
Such training should be long-term.
It’s good to finish your workouts with these types of exercises after strength training.

2. High-intensity cardio (70−80% heart rate) - these workouts burn a much larger number of calories and are most effective for active weight loss.

Accelerates metabolism.
Shorter in duration.
You should not exercise after strength training (negative effect on muscles).
Not suitable for beginners and overweight people.

It is better to alternate days of cardio and strength training, but if this is not possible, then you can start with cardio training and end with it in the gym, but in this case it should be low- or medium-intensity cardio.

Alternative ways to burn calories

Will 30 minutes of intense training give you a good shake-up? Definitely. Our goal is to burn 500 calories per day, losing at least 0.5 kg per week. Let's look at a couple of non-intimidating and fun ways to burn 500 calories:

Dance Zumba at a moderate pace for an hour. This will not be in vain;
Take up gardening; it can be either your yard or your friends. It can be quite tiring and at the same time you will earn encouragement from friends and relatives;
Clean your house while listening to your favorite music. Kill two birds with one stone;
Ask a friend to play racquetball with you every day for 45 minutes. He/she will thank you;
Start learning to play an instrument. This activity requires quite a lot of mental and physical effort;
Jump rope for 30 minutes. You will definitely lose weight unless you lose your leg.

Ideas on how to burn 500 calories in a day

Hello dear readers. Losing weight is pure mathematics! The measure of our successes and failures is the balance of calories gained and burned. Ideally, keep “daily” accounting records, this makes it easier to calculate both nutrition and kilocalorie consumption. The most common way to lose weight is to reduce your daily energy consumption to an acceptable amount in your case. It depends on your “starting” weight and on your courage and strong motivation to lose weight. I offer ideas on how to burn 500 calories a day.

Measure, sequence and regularity

Typically, women weighing about 55 kg need an average of about 1,500 kilocalories per day for a normal life. When you turn on the fasting mode, do not even try to go down to the level of 1200 kcal per day or lower - this is dangerous for your health. At the very least, you need to consult a nutritionist or a good specialist trainer. If your daily consumption exceeds 2-3 thousand kcal and your weight, of course, is more than 55 kg (otherwise why lose weight?), then you can safely limit yourself to 500 kcal or more in food.

There are convenient applications for smartphones where you can build weight loss charts, set goals and calculate how much you gained and how much you spent and “burned.” Balance should please you. Most modern gym equipment is also equipped with meters.

By the way, calories are burned even in sleep - the body's metabolism does not stop, but this is little consolation, such a passive expenditure - pennies. Reducing your caloric intake and going on a diet is half the battle. You need physical activity, which will dramatically speed up the effectiveness of the weight loss process. This is especially important in some cases:

After a period of holidays, such as New Year's or a carefree summer vacation, which you spent without activity.
After a long break from training, when the body’s metabolism returned to its previous mode of storing fat in reserve.

In the fight against calories, fanaticism is very harmful; excessive exercise is dangerous for your health. You need to move towards an ideal figure in small, feasible steps, gradually increasing physical activity and, accordingly, the number of calories burned. Consistency and regularity of exercise are very important, otherwise the weight will quickly return, and your efforts and sacrifices will go to waste.

If you do not have the necessary knowledge, skills and willpower to manage the process of fighting extra pounds, you should go to the gym or join a fitness group and work there under the supervision of a trainer, follow his recommendations personally for you.

Exercise is good! But you shouldn’t forget about everyday , natural exercises that will help you in the fight against excess weight:

Forget about the elevator, use the stairs, unless you live on the top floor of a skyscraper.
Get off one or two stops before work or on the way home, if you use public transport, take a walk.
Clean your apartment more often, wash the floors (not very pleasant, but useful).

Regularity, consistency, perseverance and a little discipline will definitely give results!

Where is the bottom of the bag?

It would seem, what’s wrong with taking a small handful of chips from the bag that your colleague bought? Just try it. Only chips, crisps, crackers and other pickles are made in such a way that you are not limited to a couple of things. They will whet your appetite, make you want more and more, and at best you will just end up eating an extra dish at lunch. At worst, you help a friend empty the bag, and in the evening on the way home, buy yourself a separate one. So there are no chips, like cream, for you from today.

The Best Ways to Burn 500 Calories in One Day

If you destroy 500 kcal every day, then in a month you are guaranteed to get rid of 2-3 kg of body fat. In fact, if you subtract 500 kcal from your previous diet and exercise additionally, the effect will be much greater! Let me give you an example of the best types of physical activity:

We run with pleasure

The most budget-friendly way: you only need sneakers and a minimum of clothing. A quick half-hour run at a speed of 12-15 km/h is the best option. What to do if your physical fitness is far from ideal and half an hour of running at a fast pace is beyond your strength? You can jog at a speed of about 8 km/h. Accordingly, you need to run a longer distance, and the running time increases proportionally, up to 45-60 minutes .

It is very good to alternate jogging with strength training: this activates muscle metabolism, and as you train, your figure will take on beautiful shape.

We walk long distances

If running doesn't suit you, then walk. But you need to walk not leisurely along the boulevard in the evening, but quickly, intensely and for a long time. To burn half a thousand kilocalories you will need to walk about 10 km . For metropolitan residents this is not such a big number! Experts advise combining periods of fast and medium walking pace.

Swimming and water aerobics

During swimming, all the muscles of the body are loaded - this is very good. However, swimming is not the most effective way to lose weight if you just splash around in the pool for fun. You need to try to swim vigorously from side to side as long as you have enough strength, take breaks to rest and swim again. To burn 500 kcal, a person weighing 82 kg would have to swim for about 50 minutes .

Cardio training in the gym for weight loss: exercise program

Choose 1 or 2 types of exercises to start and end your workout in the gym with the same type of cardio or, for example, start with walking and add swimming to the program after strength training.

Walking

300−400 kcal in 60 minutes.
Suitable for beginners.
Suitable for use before strength training.

Cardio training program:

Walking at a low pace - 50−70: Heart rate.
Frequency: 3−4 days a week.
Duration: 20−45 minutes.

600 kcal in 60 minutes.
Suitable for beginners (running at moderate speed).
Burns a lot of calories.
Speeds up metabolism.

Cardio training program:

Running at medium speed - 65−85% heart rate.
Frequency: 3 times a week.
Duration: 20−30 minutes.

Exercise bike

600 kcal in 60 minutes.
Burns a lot of calories, the load on the knees is less than when running.
Suitable for beginners and those who have been training in the gym for a long time.
Dries out the leg muscles.