Did you know you need to burn off 3,500 calories more than you take in to lose just one pound? If you're overweight, eating your usual amount of calories while increasing activity is good for you, but eating fewer calories and being more active is even better. The following chart gives you an idea of the calories used per hour in common activities. Calories burned vary in proportion to body weight, however, so these figures are averages.
| Activity | Calories burned per hour |
| Bicycling 6 mph | 240 |
| Bicycling 12 mph | 410 |
| Jogging 5.5 mph | 740 |
| Jogging 7 mph | 920 |
| Jumping rope | 750 |
| Running in place | 650 |
| Running 10 mph | 1,280 |
| Skiing (cross-country) | 700 |
| Swimming 25 yds/min | 275 |
| Swimming 50 yds/min | 500 |
| Tennis (singles) | 400 |
| Walking 2 mph | 240 |
| Walking 4 mph | 440 |
Source: American Heart Association and the National Heart, Lung, and Blood Institute.
Before making any major dietary changes, you should check with your doctor. But there are plenty of small changes you can make on your own, such as avoiding sweets and salty foods and cutting down on fat in your diet, especially saturated fat.
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