How To Jump One “Lifestyle Activity Level” To Burn 200-400 More Calories A Day

Your energy (calorie) needs are determined in great part by “how much you move” (how active you are). See what Lifestyle Activity Level best represents you:

“Sedentary” lifestyle includes only the light physical activity associated with typical day-to-day life.

“Moderately Active” means a lifestyle that includes physical activity equal to walking about 1.5 to 3 miles per day (or about 30 minutes), in addition to the light physical activity associated with typical day-to-day life.

“Active” means a lifestyle that includes physical activity equal to walking more than 3 miles per day (or about 1 hour), in addition to the light physical activity associated with typical day-to-day life.

Jumping-up one Lifestyle Activity Level increases your calorie-burn by 200-400 a day! By adding a brisk, 30-minute walk to your daily routine takes you from “Sedentary” to “Moderately Active.” Start easy and go slow, walk 15 minutes daily for the first week, then increase 5 minutes per week after that until you reach 30 minutes a day. It’s that simple!

You can do it! 🙂

About the author:

Jeff Pape, RDN is a Mayo Clinic trained and award-winning Registered Dietitian Nutritionist. He is Founder/Owner of Dietitian’s Select Nutrition Products, LLC., makers of FDA Certified – Dietitian’s Select Weight Loss Formula™ . Contact Jeff via the Contact Us section of the company website at www.DietitiansSelect.net.

5 Comments

  1. Paula Gillis on November 4, 2018 at 5:02 am

    I need to move up 2 lifestyle activity levels!!! :). Working on it. Thanks for the info. P. Gillis.

  2. Jeff Pape on November 4, 2018 at 5:16 pm

    Thank you for your comment!
    Easy does it; move up one level at a time, and you’ll get there! :).

  3. Michelle B. on November 5, 2018 at 12:57 pm

    Even though walking doesn’t burn as many calories as I’d like, it keeps me from eating while I’m walking! LOL. I’ve been in the moderately active range for about 6 months.

    • Jeff Pape on November 5, 2018 at 5:03 pm

      Dear Michelle,
      I understand your frustration! Here’s an idea to burn more calories. – 1 or 2 times a week, instead of your usual walk, try one of these activities listed below. The approximate calories burned are for 1 hour of that activity.
      Good luck!
      > From Your Dietitian’s Select Nutrition Products Team <

      Aerobics, low-impact, 365
      Aerobics, water, 402
      Bicycling, < 10 mph, leisure, 292
      Dancing, ballroom, 219 (sounds FUN!)
      Elliptical trainer, moderate effort, 365
      Golfing, carrying clubs, 314 (yep, no cart!)
      Hiking, 438 (sounds hard!)
      Running, 5 mph, 606
      Skiing, downhill, 314
      Swimming laps, light or moderate, 423

      Based on Ainsworth BE, et al. 2011 Compendium of physical activities: A second update of codes and MET values. Medicine & Science in Sports & Exercise. 2011;43:1575.

  4. Corissa on November 8, 2018 at 2:18 am

    Wohh exactly what I was searching for, regards for putting up. CUTE PIC!

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