Cut Calories to Lose More Weight

Simple Ways to Cut 500 Calories

These 24 calorie-blasting strategies will help you lose weight and burn more fat all day long
By Holly C. Corbett fitbie
 

During Your Workout

Switch it up. You can burn up to an additional 250 calories in a half-hour, or 500 in an hour, by incorporating intervals versus exercising at the same pace, says Nolan. Whether you’re swimming laps, running, riding a stationary bike, or using the treadmill, you can increase the calorie burn by picking up the pace to the point where you are so out of breath that you can’t even talk for 30 seconds, then slow down for one and half minutes to recover. “You know you’re doing the 30-second pushes right when you’re grunting or you want to scream,” says Blackburn. Start with a 5-minute warm up, repeat these 30-second intervals eight times, and then recover for 10 minutes.

Take 15. “Even if you’re really pressed for time, you can usually find 15 minutes in your day to exercise,” says Nolan. For the days when you don’t have time to spare, try doing three 5-minute circuits using free weights. “The key is to get your heart rate up while using as many muscle groups as possible to torch up to 250 calories in just 15 minutes.” If you can find two 15-minute chunks in your day to do these moves, you can blast up to 500 calories. Do three sets of this circuit:

90 Seconds: Squat with a bicep curl, and stand to go straight into an overhead shoulder press. Repeat. 90 Seconds: Lunge forward with right leg while raising weights out to side to shoulder level, hold for one second, bring leg back and arms down to return to starting position. Alternate legs and repeat. 120 Seconds: Do a row while standing on right leg to engage your core muscles, repeat for one minute then switch to left leg.
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