Burn 250 calories a day to lose half a kilo a week



Image by Steve Buissinne from Pixabay

So I had this brainstorm moment. I have put on weight and I need to lose weight. I have had a gut full. (Mind the pun).

Walking is becoming hard to fit into my schedule. Because I basically have to walk 1-2 hours a day and I just can’t fit that time in. It’s also swooping bird season, which I dread. 

So I did some brainstorming. 

1. Ask ChatGPT for a fitness plan 

First, I went into chatGPT and asked for an exercise program to lose weight over a year. It was pretty standard, nothing fancy. However, I was still impressed it did give me a fitness workout. But it was boring and not something I really wanted to do. Maybe if I was a bit more detailed in my question, maybe I would have got a different answer. 

2. Find a local gym 

Then I went to look for local gyms but seriously the price a week was just out of my price range and again I would face the “time” problem. I leave early in the morning and get home late most nights so being able to be really flexible and work out at home is a must.

3. Find a fitness tracking app

I used to be part of Noom. Now, it’s a paying app and it’s quite expensive and I only lost 3 kilos over a long enough time for paying for it. But after you stop paying you still get the bare bones of the app which I consider the most important aspect - a fitness tracking app. I did look at other fitness apps first but quickly found I also had to pay a steep monthly fee. Well with Noom I don’t. 

*Please note, I am not affiliated to Noom. 

The cool thing about a fitness tracking app, is hopefully the one you find, helps you find your type of exercise and how many calories you can burn, from how long you did the exercise for.

4. Work out how much exercise to do a day to lose weight

For example, what I found out I think from Google or chatGPT is. In order to lose 1/2 kilo a week, I need to do roughly 250 calories in activity a day. Obviously food calories comes into it, but I feel, I already eat pretty healthy, sort of, so I am just going to focus on boosting my exercise. 

5. Work out your exercise plan to fit your lifestyle 

Now, I want to boost a quick exercise workout instead of walking for hours, because I simply don’t have the time. I also don’t want to go and do weights or go to a gym and hop on a treadmill. I actually want to do something fun. And one time, just one time, I did this kick boxing workout video on YouTube for free and loved it. 

I entered martial arts into my Noom app and clicked thirty minutes of exercise. It came back with 259 calories. Wow, that is exactly the amount of calories I need to burn a day. 

6. Make your exercise plan exciting

What I did learn from chatGPT is that I should change up my exercise each day, so every second day I could do cardio and the other days focus on strength. So I shouldn’t do kick boxing every day but on those days that I don’t have much time, kick boxing it is. And yes, I found more free kick boxing workouts on YouTube. 

So I am going to try focusing on achieving 250 calories burned from exercise a day. I am writing down what I achieve each day so I remember that this week I have actually achieved this goal so far. This is really important.

Obviously if you want to go bigger and aim to lose one kilo a week you can bump up your exercise calories to 500 a day. But I feel, why I am just starting into mainstream exercise losing half a kilo is still an awesome feat. 

Here is to success! 

#walkingforhealth #exerciseroutine #meltoye 

Follow me on Pinterest at: @melanietoye

Follow me on LinkedIn: https://www.linkedin.com/in/melanie-toye-a3267644?utm_source=share&utm_campaign=share_via&utm_content=profile&utm_medium=ios_app

If you liked reading this post, please share it. 

Comments

Post a Comment

Popular posts from this blog

Break up your walking routine

Image
  Image by Sasin Tipchai from Pixabay So for me, I feel like I keep breaking my walking routines. I guess every day is filled with different aspects, which means I can’t always set a routine I just have to try and find time to walk and sometimes I just can’t walk that day due to other commitments.  However, I have worked out if I break up my walking into at least two segments, then if I can’t make one than at least I have done half the walking steps that I am wanting to do, rather than nothing at all.  What I haven’t decided yet is if I am going to wake up at 5:30am and lose thirty minutes of sleep and walk for thirty to sixty minutes pending on the commitments that day. Or wake up at 6am and start my day later with everything else. It’s a tricky one. But I need to choose and I need to do it every day so it becomes a routine.  A routine is what creates your goals being met.   I guess what I am trying to say, is flexibility is key. Maybe the routine is just...
Read more

I bought a treadmill

Image
Image by Ryan Doka from Pixabay have to say, I stopped walking for a couple of weeks due to swooping of birds and the weather and put on weight. I knew I had to do something so I could walk again.  So I bought myself a treadmill. I placed it in front of my TV and have been walking every day on the treadmill.  There are huge advantages for having a treadmill, such as: If it’s dark outside you can walk inside.  If it’s raining outside, you can walk anyway. You can watch your favourite TV shows and walk.  You can go on your treadmill at any time of day or night.  There are also some disadvantages:  Treadmills are bulky. They are sort of, in the way and are heavy to move out of the way, but not impossible.  For some reason I walk less on a treadmill than if I was walking around outside. At the beginning my legs hurt after the treadmill and I also felt a bit dizzy but after a week this went away.  Do you have a treadmill? What is your favourite part o...
Read more

Create your 2025 walking goals

Image
Image by kalhh from Pixabay   So the New Year has started and welcome to it.  To be honest, I had my goals preset just before the New Year and when the New Year hit, I didn’t start straight away like I was expecting to.  So what are my goals and how am I going to achieve them?  Basically, this year I want to lose my remaining weight of 10 kilos. (I did put on 4 kilos over Christmas so chuck on that extra weight and I have to lose 14 kilos).  I have literally lost an extra 14 kilos previously just by walking. I didn’t change my eating habits, I just walked. It took a year because I only walked 10,000 steps every fortnight so I was only losing weight every fortnight. Not weekly.  Again, I feel this is pretty good considering I didn’t focus on eating only carrot sticks to lose weight.  So however you plan it, just note it the time to lose the weight may take longer. So do not get discouraged. Because, for me, once the weight is off, I am culling my bigge...
Read more