Weekly Wellness: Losing weight with a pound jar

Related Story

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.