How to Burn 3,500 Calories a Week

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By sunnflr
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Scale

To lose one pound a week, you need to burn, or reduce, calories by 3,500. That may seem like a lot of calories to burn in only seven days, but it’s really not. There are various ways to reduce calories by 3,500 in a week. You are sure to find something to suit your lifestyle and be on your way to weight loss!

Difficulty: Moderate

Instructions

Things You'll Need:

Exercise routine
Healthy Eating Plan

Step 1

Develop an overall healthy lifestyle plan that includes a well-rounded exercise routine and healthy diet. Trying to burn 3,500 calories a week by diet alone will leave you weak and hungry, leading to binge eating. Trying to burn the calories by exercise alone can do harm to your body. Reach the goal of burning 3,500 calories a week in a healthy manner and it will stick.
Step 2

Exercise Bike

Combine several different exercises to burn 3,500 calories in a week. Doing more than one type of exercise will ensure you do not become bored with your exercise routine. Pick from the ones listed, or choose your own exercise, to burn the 3,500 calories needed to lose a pound each week.
Step 3

Hiking

Hike for two hours to burn around 700 calories. Increase the amount of calories burned while hiking by carrying a backpack, doing uphill hikes, and picking up the speed.
Step 4

Walk at a moderate, 3 mph, pace for one hour five days a week to burn around 950 calories. Walking is one of the easiest and most convenient exercises. Start slowly and build up in speed to burn more calories. Also, vary the walking landscape to include hills to increase the calorie burning benefit.
Step 5

Running shoes

Jog for 3 hours a week and burn 1,200 calories toward your 3,500-calorie goal. For those in better shape, you can burn more calories, in less time, by jogging than walking. Increase the time to 5 hours a week and burn 2,000 calories.
Step 6

Mix walking with jogging to burn 1,750 calories in five hours. This is with jogging being at least 10 minutes out of each hour. Combine a weekend hike of two hours with the walking/jogging routine and you will burn 2,450 calories.
Step 7

Lake

Swim for 3 hours a week and burn 1,200 calories. This is a great option for anyone with joint problems. Swimming laps at a normal pace is all that’s required to burn the 1,200 calories.
Step 8

Apples

Reduce the number of calories you consume from food to help burn 3,500 calories a week. Eat more fruits, vegetables, and less fatty meats to reduce calories in meals. Stop drinking soft drinks, or switch to diet drinks to reduce even more calories. Four ounces of beef has 327 calories versus 4 ounces of turkey, which only has 212 calories. One medium apple only has 72 calories compared to a candy bar that can have as many as 130. One can soft drink has around 155 calories. If you are drinking only one a day, and cut it out, you will reduce your total calorie consumption by 1,085 calories! Every little change will add up and make your calorie deficit higher, getting you that much closer to burning 3,500 calories a week.

All calorie burn data taken from www.fitday.com