How to Cut 300 Calories a Day Through Exercise

If you need to lose weight you might be tempted to drop the pounds quickly via a crash diet and an aggressive exercise program. But a slow and steady improvement is actually a safer and more sustainable method for losing weight. You must burn 3,500 extra calories to lose 1 pound, so all else remaining the same, a reduction of 300 calories per day should help you lose a pound in less than two weeks.

Instructions

    • 1

      Warm up properly before you exercise. Warming up doesn’t burn many calories, but it prepares your body for exercise and helps you work out more efficiently. Do five to 10 minutes of light cardiovascular exercise, then perform dynamic stretches of the muscle groups you’re planning to work out.

    • 2

      Play a team sport. If you weigh 155 to 160 pounds, you’ll burn 300 calories in approximately 30 minutes of playing basketball, hockey or touch football, 35 minutes of soccer, 50 minutes of softball or about an hour of competitive volleyball.

    • 3

      Exercise in a gym. At 155 to 160 pounds you can burn 300 calories in about 25 minutes on an elliptical machine, or 35 minutes of moderate work on a stationary bike or a rowing machine. If you work out with weights, use them as part of a circuit -- in which you perform exercises consecutively without stopping for rest -- to burn 300 calories in about half an hour.

    • 4

      Play an individual sport. At 155 to 160 pounds you’ll hit the 300-calorie mark after about 80 minutes of bowling, 45 minutes of golfing -- if you carry your clubs -- or about 35 minutes of singles tennis.

    • 5

      Perform aerobic exercise outside of a gym. You’ll burn 300 calories by running at a modest 12-minute mile pace or by bicycling at about 12 to 14 mph for 30 minutes each, if you weigh 155 to 160 pounds. You can also swim vigorous laps for about 25 minutes or walk at 3.5 mph for about an hour.

    • 6

      Do some static stretching to increase your flexibility after your workout. Experts differ on whether static stretches prevent injuries or reduce muscle soreness, but if you’re working out every day it can’t hurt to take an extra precaution.