I need to burn 3500 calories

[CrystalG]

I walk my dog and ride my spin bike, wondering how much I need to do to burn one pound off which is 3500 calories. 

[Mary]

Check the activity database.  In general, unless you're obese, you're not going to burn a whole lot more than 10 calories a minute at spinning and maybe half that walking.  The Fitbit should give you a calorie estimate for the walking.  

Exercise is terrific and necessary but it's a lot easier to burn say 300 calories a day in exercise and eat 700 less than usual than to get 1000 calories a day in exercise.  I mean, for 700 calories you can walk 10 extra miles or just skip the second and third slice of pizza and the pepsi.  

[CrystalG]

Im 63 inches and 155 lbs. I's doing 1200 calories a day and using my fitnesspal to keep track and love it.

I lost 1.5 pounds a week for 2 weeks and to get to my goal I need one more off per week. Just cant figure out what to do.

[Mary]

Probably just be patient.  It sounds like what you're doing is working.

[JenniLacey]

Are you trying to burn 3500 cals extra a week in exercise or activity? How many calories are you eating?

You could probably burn an extra 300-500 cals 5 days a week with mod-high intensity cardio for 1500-2500 cals/week and make up the other 1500-2500 cals in extra activity throughout the week but that would be a rather huge increase in activity you'd have to make.

But really any more than that would be unrealistic and would start to work against your goals (you'll just become hungrier and need to eat more and your body will start to conserve energy rather than expend, slowing weight loss). While 1-2 lbs/week would be considered a normal/safe weight loss. That amount decreases the less you have to lose and weight loss is not a linear process. You may have some weeks you lose 2 lbs, some you lose 1/4 lb, some you lose nothing at all and even still, some you gain. In addition, when you increase the amount of exercise you do you can actually gain weight/slow weight loss because your muscles will retain more fluid and too much exercise can raise your cortisol levels making weight loss even harder).

Exercise smarter, not harder. Exercise should be done for its health benefits over a tool for weight loss.

[gerrymcd]

Not too sure what you mean...... but..... walking the dog burns about 100 calories per mile (a bit more if you walk briskly along a hilly trail).  Which means roughly 400 calories per hour.  An hour every day would be 2800 calories a week.  

I'm a spin instructor.  Women generally burn 350 to 600 calories an hour in class.  

So, a couple of spin classes and an hour long walk with the dog every day would net you 3,500 calories.

[slysam]

At one point I did have a goal to burn 3,500 workout calories a week. That is 500 calories a day. Some people can do this easily and some not so easily. At this point in my life and fitness level I would typically burn a little over 300 calories in a very vigorous hour long workout according to my heart rate monitor. To burn 500 (according to the estimates I was using), I had to exercise more like 90-120 minutes. It wasn't all high intensity though as one of my hobbies is dancing, I like to walk, enjoy yoga, etc. But I did get to the point where I don't really focus on a calorie burn goal. As you lose weight or have birthdays it gets harder and harder to reach high calorie burn goals. And using a heart rate monitor as the estimate source, it is very common to see a decrease in calorie burn as fitness improves. I think it is more important to have sustainable goals we can be consistent on as it is activity over time that effects our health, fitness and weight. But it is nice to have a number to shoot for--if 500 calories is a realistic goal for you, why not? I have a premium subscription and one of the features is that Fitbit sets a goal for daily activity calorie burn for me. The goal increases each week that I meet it (or close) for 12 weeks. I use to follow this quite strictly, but haven't the past couple months. The activity goal is basically calorie burn during active time (light, moderate or very active time) as opposed to sedentary. So other than exercise, the easiest way I find is to try to minimize sedentary time as much as I realistically can. I just mention, because that is a variation on a similar theme that a lot of Fitbit users do. You could do similar for yourself by editing your "calorie burn goal" every week or two to increase overall activity. Start it out about 100 calories more than you typically burn and then bump it up a little each week until you are happy with your activity level. Or you could set it for whatever burn you achieve when you meet your step goal and/or exercise.