1 Hour of Activity |
130 lbs. |
160 lbs. |
200 lbs. |
Aerobics, high impact |
414 | 511 |
637 |
Aerobics, low impact |
296 |
365 |
455 |
Aerobics, water |
237 | 292 |
364 |
Backpacking | 414 |
511 |
637 |
Basketball game |
473 |
584 |
728 |
Bicycling < 10 mph |
237 |
292 |
364 |
Bowling | 178 | 219 |
273 |
Football, touch | 473 |
584 |
728 |
Golfing, carrying clubs |
267 |
329 |
410 |
Hiking |
355 |
438 |
546 |
Ice Skating |
414 |
511 |
637 |
Jogging, 5 mph |
473 |
584 |
728 |
Racquetball, casual |
414 |
511 |
637 |
Rollerblading |
740 |
913 |
1,138 |
Jumping Rope |
592 |
730 |
910 |
Rowing, stationary |
414 |
511 |
637 |
Running, 8 mph |
799 |
986 |
1,229 |
Skiing, cross country |
414 |
511 |
637 |
Skiing, downhill |
296 |
365 |
455 |
Softball or baseball |
296 |
365 |
455 |
Stair treadmill |
533 |
657 |
819 |
Swimming laps |
414 |
511 |
637 |
Tae kwon do | 592 |
730 |
910 |
Tennis, singles |
473 |
584 |
728 |
Volleyball |
237 |
292 |
364 |
Walking, 2 moh | 148 |
183 |
228 |
Walking, 3.5 mph |
225 | 277 |
346 |
Weightlifting | 178 |
219 |
273 |
Adapted from: Ainsworth BE,et al. Compendium of physical activities: An update of activity codes and METintensities. Medicine & Science in Sports & Exercise.2000;32(suppl):S498.
To calculate calories burnedfor a wide range of activities using your exact body weight, go tohttp://ibodyfit.com/calc-caloriesperexercise.php
Weight-Loss Wonders
There is no real secret tolosing weight. Ultimately, you need to burn more calories than you eat. Thesefoods made our list because they are high in fiber and/or healthy fats (goodfor helping you feel full) and have a low glycemic index (so they are lesslikely to lead to a sugar crash and cravings).
Almonds
Apples (with the peel)
Avocado
Bananas
Black Beans
Blueberries
Broccoli
Egg Whites
Greek Yogurt
Kidney Beans
Lentils
Oatmeal (slow cooking)
Pumpkin
Raspberries
Salmon
Soybeans
Sweet Potato