Weekly Wellness: Losing weight with a pound jar

2 years 6 months 2 weeks ago November 10, 2014 Nov 10, 2014 Monday, November 10 2014 Monday, November 10, 2014 12:51:00 PM CST in News
By: Amanda Barnes, KOMU 8 Wellness Coach
loading

COLUMBIA -As we have discussed in a previous segment, a person needs to burn 3,500 calories to lose a pound of body weight. That may seem like a lot but if you pay attention to what you're eating, what you're drinking and how much you're moving, it can be incredibly manageable.

Math isn't my strong suit, but I know enough to figure out that if I need to burn 3,500 calories to lose one pound, then I need to burn 500 calories a day to lose one pound in a week, right?

To create my Pound Jar, I'm going to start by making a list of all the activities I enjoy doing. Maybe this is walking, jogging, riding my bike, dancing to ‘80s music, whatever!

Then I'm going to go to a website like the myfitnesspal.com site or healthstatus.com site and follow the instructions.

Generally, you will be asked to put in your body weight, the amount of time you exercised and the type of exercise or activity you performed and you will be given a number that represents the number of calories you burned. With this basic information, you will be able to figure out just how many minutes you need to perform your favorite activities to burn 500 calories, right?

Here are some examples:
• One hour of Zumba
• One hour and 15 minutes of lawn mowing with a push mower
• 45 Minutes of bodyweight exercises
• Play volleyball for 2 hours
• Running at a 10 minute mile pace for 45 minutes
• One hour and 15 minutes of Wii Just Dance
• 90 Minutes of water aerobics
• 2 Hours of bowling
• One hour of hula hooping
• One hour on a rowing machine
• One hour of circuit training (with limited rest between exercises)
• One hour of moderately paced biking
• One hour of spin class

 

Take all of those 500-calorie-burning activities, write them on pieces of paper and put them into your jar.

Every day, take out a piece of paper and that will be your activity for the day! Yes, it's that easy!

As long as you keep your daily nutrition consistent and pay attention to what you're eating, you should start to see that number on the scale going down. But be patient! It's not going to happen overnight. But, as long as you're diligent and dedicated, it will happen.

 

More News

Grid
List
JEFFERSON CITY (AP) — A preliminary assessment has found about $86 million of damage and costs from recent flooding and... More >>
12 minutes ago May 25, 2017 May 25, 2017 Thursday, May 25 2017 Thursday, May 25, 2017 5:00:20 PM CDT in News
ST. LOUIS (AP) — A St. Louis man could face up to a year in prison after admitting that he... More >>
44 minutes ago May 25, 2017 May 25, 2017 Thursday, May 25 2017 Thursday, May 25, 2017 4:28:01 PM CDT in News
COLUMBIA - Blue Cross and Blue Shield of Kansas City announced it will withdraw from the Affordable Care Act starting... More >>
2 hours ago May 25, 2017 May 25, 2017 Thursday, May 25 2017 Thursday, May 25, 2017 2:56:00 PM CDT in News
PARMA (AP) — A southe ast Missouri ma n is accused of burglary after allegedly targeting a most unlikely place... More >>
3 hours ago May 25, 2017 May 25, 2017 Thursday, May 25 2017 Thursday, May 25, 2017 1:51:54 PM CDT in News
ST. CHARLES - Jurors are deliberating the fate of Mexico resident Serghei Comerzan in the death of Missouri State trooper... More >>
3 hours ago May 25, 2017 May 25, 2017 Thursday, May 25 2017 Thursday, May 25, 2017 1:21:00 PM CDT in News
ST. LOUIS (AP) — A woman is dead and a man critically wounded after shootings in St. Louis' Baden neighborhood.... More >>
4 hours ago May 25, 2017 May 25, 2017 Thursday, May 25 2017 Thursday, May 25, 2017 12:38:59 PM CDT in News
JEFFERSON CITY - Lincoln University announced Mike Middleton as its interim president Thursday as it prepares for current president Kevin... More >>
5 hours ago May 25, 2017 May 25, 2017 Thursday, May 25 2017 Thursday, May 25, 2017 11:55:00 AM CDT in News
COLUMBIA - A report of a chemical smell coming from a hotel room turned out to be from white powder... More >>
5 hours ago May 25, 2017 May 25, 2017 Thursday, May 25 2017 Thursday, May 25, 2017 11:24:00 AM CDT in News
JEFFERSON CITY - Jefferson City's Boys and Girls Club opened its new facility after three years without headquarters. "When... More >>
8 hours ago May 25, 2017 May 25, 2017 Thursday, May 25 2017 Thursday, May 25, 2017 9:08:00 AM CDT in News
RAYTOWN (AP) — A Kansas City-area middle school is offering support to students who saw a body hanging from a... More >>
8 hours ago May 25, 2017 May 25, 2017 Thursday, May 25 2017 Thursday, May 25, 2017 8:33:00 AM CDT in News
ST. LOUIS (AP) — A bridge over Interstate 270 near St. Louis will be closed for the next three months.... More >>
9 hours ago May 25, 2017 May 25, 2017 Thursday, May 25 2017 Thursday, May 25, 2017 7:51:57 AM CDT in News
ST. LOUIS (AP) — The federal agency investigating an April 3 explosion that killed four people in south St. Louis... More >>
10 hours ago May 25, 2017 May 25, 2017 Thursday, May 25 2017 Thursday, May 25, 2017 6:35:42 AM CDT in News
COLUMBIA - MU has found its new chancellor. On Wednesday, UM System President Mun Choi introduced Alexander Cartwright as... More >>
17 hours ago May 25, 2017 May 25, 2017 Thursday, May 25 2017 Thursday, May 25, 2017 12:10:00 AM CDT in Top Stories
FAYETTE - The city of Fayette Wednesday night issued an immediate boil advisory until further notice for all residents affected... More >>
19 hours ago May 24, 2017 May 24, 2017 Wednesday, May 24 2017 Wednesday, May 24, 2017 10:06:00 PM CDT in News
JEFFERSON CITY (AP) — A Democratic state lawmaker has taped messages from constituents to Republican Gov. Eric Greitens's door urging... More >>
20 hours ago May 24, 2017 May 24, 2017 Wednesday, May 24 2017 Wednesday, May 24, 2017 8:28:00 PM CDT in News
COLUMBIA - A Target 8 investigation background checked Columbia Uber drivers and took a closer look at the ride-share company’s... More >>
22 hours ago May 24, 2017 May 24, 2017 Wednesday, May 24 2017 Wednesday, May 24, 2017 6:57:00 PM CDT in Target 8
MOBERLY - Moberly no longer will euthanize animals with a gas chamber. In exchange for getting rid of the... More >>
23 hours ago May 24, 2017 May 24, 2017 Wednesday, May 24 2017 Wednesday, May 24, 2017 5:39:00 PM CDT in News
COLUMBIA - Columbia visitor Zach Walther describes Uber as "convenient." The 23-year-old frequently uses the ride-sharing app, which arrived... More >>
23 hours ago May 24, 2017 May 24, 2017 Wednesday, May 24 2017 Wednesday, May 24, 2017 5:28:00 PM CDT in Target 8
Columbia, MO
Broken Clouds 75°
5pm 75°
6pm 75°
7pm 74°
8pm 70°

Select a station to view its upcoming schedule:

Coming Up Next

5:00p
KOMU 8 News @ 5
5:30p
NBC Nightly News with Lester Holt
6:00p
KOMU 8 News @ 6
5:00p
American Dad!
5:30p
American Dad!
6:00p
Family Guy

Tonight's Schedule

7:00p
American Ninja Warrior
8:00p
Running Wild with Bear Grylls
9:00p
Red Nose Day
7:00p
Supernatural
8:00p
Supernatural
9:00p
KOMU 8 News @ Nine on The CW
9:30p
Seinfeld