8 Ways to Burn 500 Calories a Day

You’ve considered your options for weight loss surgery, and you’ve decided that you can do some of the hard work yourself. You’ve found the motivation to get out there and shed the pounds. Now what?

Although it may seem like a monumental task ahead of you, losing weight doesn’t have to consume your life. Here are eight quick and simple ways you can burn 500 calories a day— without stressing out!

Why 500 Calories?

500 calories might seem like a fairly low figure (especially when you keep in mind how quickly you can consume 500 calories), but it works well for motivation and setting goals. On average, a pound of excess weight takes about 3500 calories to burn off. While this varies slightly depending on the individual, what this means is that if you’re burning 500 calories a day, you’ll lose one pound every week.

Setting Goals for Big Weight Loss

One pound per week definitely doesn’t seem like much, either. However, if you’re looking to lose more than 100 pounds or make large weight-loss gains, the key is consistency and looking at the long term. Losing 100 pounds can be daunting, it can feel like you’re taking the first step up a huge mountain – but put it in perspective: losing one pound, 100 times? That’s definitely achievable, particularly with the help of weight loss professionals guiding you along your journey.

overweight man and woman lifting dumbbells

Go Your Own Way

If you’re overweight and just starting to get active, you’ll need to choose exercises that don’t place undue stress on your weight-bearing joints. With that in mind, here are eight fabulous ways to burn off those calories in a flash:

Swimming Laps

Just half an hour per day will get you right on the 500 calories mark. Better still, floating in water relieves a lot of pressure on your joints.


You don’t have to step into the ring to fight off the pounds. Thirty-five minutes with a heavy punching bag will do the trick.


A relaxing hour on the mat is all it takes to reach your target.

Aqua Aerobics

A wonderful way in the summer to cool off and get active at the same time.


When all else seems like too much, maybe it’s time to put the headphones on and get outside for some fresh air and scenery. To burn 500 calories, you only need to walk for less than an hour or about three miles!


Join a fun, like-minded community and make some lifelong friends out there on the water. Rowing can be as easy or as hard as you like, and just half an hour of it will get you to your daily target.

Ballroom Dancing

Who said losing weight couldn’t be fun? Mix up your routine with one hour-long class a week, and your 500 calories are done, too!


There’s a reason that many people turn to this sport in retirement: It’s easy on the body, fun, a good way to get out in nature, and nine holes are enough to kick out 500 calories.

overweight woman walking on forest trail

Don’t Forget Your Diet

Losing one pound a week is a great start, but, if you really want to rack up the wins, real weight loss starts in the kitchen. Often, the problem isn’t a lack of exercise, but that a person’s diet is high in calories and low in nutrition.

You need to flip that on its head: Avoid simple carbohydrates and sugars, and instead, eat filling, high-protein meals like lean meats, eggs, vegetables, and fish. Aim for an intake of 1200 calories per day, and you’ll see those pounds melting away!

We’re Here to Help

Making the decision to lose weight is difficult but rewarding. There are just as many ways to exercise and diet as there are types of weight loss surgery, and it’s hard to know which is the right option for you.

If you need unbiased guidance, or would like to find out more about gastric sleeve surgery or weight loss alternatives, come to 1st Choice Weight Loss or call us at (281) 888-7767. We’ll always be here to help!


This is only for general information. All patients should consult their doctors prior to following any of the recommendations in any articles, post, or video. All patients have individual needs and limitations that only their treating physicians can be aware of.

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