You can burn calories and stay fit easily .
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Burning 1,200 calories is not as difficult as it may seem. A 100-lb. person can burn more than 300 calories just sleeping, as estimated by Health Status Internet Assessments. Take into consideration breathing, digesting and the overall functioning of your body to stay alive, and you are very close to burning 1,200 calories without trying.
Step 1
Perform 90 minutes of physical activity per day. A person who weighs 180 lbs. and runs at 6 mph for 90 minutes will burn over 1,200 calories, as estimated by Health Status Internet Assessments. Using the elliptical will burn 1,200 calories for a 160 lb. person in 90 min. Lighter people may have to perform more vigorous exercises compared to heavier people to achieve a 1,200-calorie expenditure.
Step 2
Make your daily routine more physical. Take the stairs instead of the elevator, use a push-lawnmower instead of a riding one, walk to work instead of driving or scrub the floor instead of using a mop. Making daily activities more physical will add up to 1,200 calories depending how long you do them and how much you weigh. According to the President's Council on Physical Fitness and Sports, scrubbing floors can burn more than 400 calories per hour, light housework can burn more than 200 calories and adding one mile of walking can burn more than 100 calories. Combine enough activities throughout the day to total 1,200 calories burned.
Step 3
Never stay still. Consider fidgeting as a form of exercise instead of an annoyance. Tap your toes while waiting, stand at your computer instead of sitting, shake your foot when you cross your legs or rock back and forth when watching television. According to Nutrition ATC, a study by the Mayo Clinic found some people use as many as 800 calories a day just fidgeting--which is the equivalent of walking or jogging about eight miles a day for the average person.
Step 4
Burn 400 calories with each method listed above. For example, burn 400 calories through fidgeting, walk to work and take the stairs for another 400 calories and spend 30 minutes on the elliptical machine to burn 400 calories. The object is to keep moving for a 1,200 daily caloric expenditure.
FAQs
Perform 90 minutes of physical activity per day. A person who weighs 180 lbs. and runs at 6 mph for 90 minutes will burn over 1,200 calories, as estimated by Health Status Internet Assessments. Using the elliptical will burn 1,200 calories for a 160 lb.
How long do you have to walk to burn 1200 calories? ›
Overall, you can expect to burn 700–1,200 calories when walking 10 miles, depending on several factors.
What exercise burns the most calories? ›
According to Healthline, running burns the most calories. A tried and true exercise that requires little more than your legs and the open road, running burns just over 800 calories for a 155-pound adult per hour.
What food can I eat for 1200 calories a day? ›
Another example of a 1,200-calorie-a-day diet:
- Breakfast. One serving of whole-grain toast (100 calories) Two eggs (140 calories) ...
- Lunch. Three ounces of grilled chicken breast (120 calories) One cup of steamed broccoli (55 calories) ...
- Dinner. Three ounces of fish (120 calories) One cup of mixed greens (5 calories)
To calculate your weight-maintenance calories, multiply your weight by 15. If 1,200 calories a day is more than 500 calories lower than your weight-maintenance calories, you can expect to lose more than 1 to 2 pounds per week.
How far should a 70 year old walk every day? ›
Older adults who walk three to four miles a day — 6,000 to 9,000 steps — were found to be 40 to 50 percent less likely to suffer a heart attack or stroke than those who walk a mile (2,000 steps) a day, according to research published in the journal Circulation.
How much should a 200 pound woman walk to lose weight? ›
Research has shown that a minimum of 20 minutes of vigorous walking per day, five days per week, offers health benefits, but 30 minutes or more is optimal for weight loss and fitness.
What burns the most belly fat? ›
Doing aerobic exercise while eating a healthy diet is the best way to lose belly fat and overall body fat. This will help to create a calorie deficit (where you use more calories than you consume), which promotes fat loss over time.
What exercise burns belly fat? ›
Some great cardio of aerobic exercises for belly fat include:
- Walking, especially at a quick pace.
- Running.
- Biking.
- Rowing.
- Swimming.
- Cycling.
- Group fitness classes.
That plan is called the 30-30-30 rule. It's a simple but catchy idea that encourages you to eat 30 grams of protein within 30 minutes of waking up and then get 30 minutes of low-intensity exercise. The 30-30-30 rule now has millions of followers on TikTok.
For example, it would take one 3 to 6 months on average to lose 30 pounds on a 1200 calorie diet. It is based on CDC; one can lose 1 to 2 pounds per week on average.
Why am I not losing weight on 1200 calories a day? ›
You might be struggling to lose weight on 1200 calories because your metabolism is slow. Losing weight can be a difficult task, especially if your metabolism is running slow. It's possible that with only a 1200 calorie diet, it might not be enough to shed off those extra pounds due to metabolism costs.
What should a 55 year old woman eat to lose weight? ›
To lose weight more effectively in your fifties, choose to eat more whole grains, plenty of fruits and vegetables, nuts and seeds, healthy fats, legumes, fish, and poultry. Eating a higher-protein diet has also been shown to help with weight loss in people over age 50.
What to eat to lose 5 pounds in a week? ›
Opt for food containing whole-grain cereals instead of processed, packaged foods, such as white bread. Choose boiled, roasted, or baked chicken over the fried chicken. Cut back on soft drinks and instead replace them with fruit smoothies or unsweetened fruit juices.
How long will it take to lose 15 pounds on a 1200 calorie diet? ›
After 1 year, those eating 1,200–1,500 calories per day experienced an average weight loss of 15 pounds (6.8 kilograms). However, 23% of the 4,588 people following the 1,200-calorie diet dropped out of the study ( 7 ).
Can I have a cheat day on the 1200 calorie diet? ›
First, an important note: having a cheat day applies to those who rigorously and significantly limit their daily calorie intake, for example to 1,700; 1,500 or 1,200 kcal. If you don't have a structured diet or follow any specific food guidelines, a cheat day may negatively impact your overall eating patterns.
How long of a walk will burn 1000 calories? ›
Calories burned walking per minute
Walking at 2.5 mph, you burn 3.52 calories for each minute you walk while walking for 30 minutes at the same pace burns 105.5 calories. It would take you approximately 284.4 minutes to burn 1,000 calories.
How many calories are burned in 30 minutes of walking? ›
How many calories does walking burn? Depending on your weight, you can burn 100-200 calories with 30 minutes of brisk walking. You can burn anywhere between 500-1000 calories per week by doing this at least 5 days a week. If you want to burn more calories while walking, aim for more than 30 minutes.
Has anyone lost weight walking 10,000 steps a day? ›
Completing an extra 10,000 steps each day typically burns about 2000 to 3500 extra calories each week. One pound of body fat equals 3500 calories, so depending on your weight and workout intensity, you could lose about one pound per week simply by completing an extra 10,000 steps each day.
How many calories can I lose walking for 1 hour? ›
The average person will burn between between 200 and 350 calories per hour walking at a moderate pace. At a casual pace you will cover around 3 miles in an hour walk. If you walk 5 days a week an hours walk each you will burn 1,000 to 1,800 calories.
