The 500-calorie workout plan

To lose weight, energy going out (calories you burn) must be more than energy coming in (calories you eat). Specifically, you need to create a 3,500 calorie deficit in order to lose a pound. Eat 500 fewer calories or burn 500 more calories. Either way, you'll slim down.

Burn 500 calories today

Higher math aside, it's decidedly less painful to cut back a bit and burn off more. You won't feel so deprived. Plus, you won't end up in the ER from back-to-back days of intense workouts, especially when the heaviest thing you'd lifted prior was the lid off a pint of Ben & Jerry's.

Here's a combination of 250-calorie-burning daily activities, along with ways to cut 250 calories a day from your diet. Mix and match to find what works best for you. Either way, stick with it and you will see results!

Calorie savers

Spray oil instead of a tablespoon of oil
Calories saved: 100Egg whites in place of whole eggs
Calories saved: 65 per eggUse mustard in place of mayo on sandwiches
Calories saved: 75A piece of fruit instead of 3 cookies
Calories saved: Approximately 100Swap hamburger for turkey burger
Calories saved: Approximately 40Skip the cheese on top
Calories saved: 100Swap a potato for a cup of veggies
Calories saved: 75Trade your specialty coffee for black coffee
Calories saved: 200 or so, depending on the specialty coffeeCut your sandwich in half and save the rest for another meal
Calories saved: Depends on the sandwich but up to 250 for a mayo-based tuna saladSkip the bread and butter before dinner
Calories saved: 200 (1 roll + 1 tablespoon butter)

Calorie burners

Burn more calories by adding these activities to your weekly routines. The calorie-burn quickly adds up.

Walking the dog 30 minutes a day: 125 caloriesRunning up the stairs for 2 minutes: 36 caloriesWashing and waxing the car: 300 caloriesGardening, total 60 minutes, including 30 minutes pushing a lawn mower: 360 caloriesVacuuming and ironing for 60 minutes: 152 caloriesCooking for 30 minutes: 72 caloriesWalking 15 minutes to and from public transportation: 60 caloriesGoing up one flight of stairs 3 times a day: 15 caloriesWalking briskly at the mall for an hour: 145 to 240 caloriesGetting up and answering the phone, standing during a 10-minute conversation: 20 calories More on calories

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