Weight-Loss Goals

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

 

About WF Staff

Washington FAMILY Staff

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