Numerous factors can cause weight gain, including unhealthy eating habits, overeating, lack of exercise, pregnancy, depression, certain prescription drugs, or a slow metabolism. When incorporating exercises into your weekly routine, select a variety so it doesn't become boring. To lose one pound, you need to burn 3,500 calories. The amount of calories burned daily is dependent on numerous components, including current weight, age and your daily activities. The best way to lose weight is to make healthy food choices to reduce the calories consumed and include cardio and weight lifting into your weekly routine. This plan can help you burn 750 calories daily.

1. Create an exercise program. This encourages you to assess your fitness level and set realistic goals. Select exercises based on your endurance level. Choose aerobic exercise, such as running, swimming and biking, and anaerobic exercise like weight training, outdoor work or short sprints. Aerobic exercise burns calories instantly, whereas anaerobic exercise burns calories over time. Include both to continually burn calories.

2. Use a calorie counter. It will help you monitor your daily caloric intake and determine how many calories are needed to burn 750 calories daily. Heavier people will burn more calories than thinner people. For example, riding a stationary bike, a 150-lb. person will burn 756 calories per hour. A 120-lb. person will burn 605 calories.

3. Participate in high-impact aerobics for 60 minute to burn 720 calories. Join a class or follow an aerobics program at home.

4. Play racquetball for an hour. At a casual pace you can burn 605 calories.

5. Run 5.2 miles. You can burn 605 calories per hour. Maintain a moderate pace while running. If you're short on time, split your running routine into two sessions. Run for a half-hour in the morning, and run the other half-hour in the evening.

6. Swim for one hour to burn 432 calories. Try interval swimming to burn additional calories. Swim at your normal speed for two minutes, then swim at a faster pace for 30 seconds, then ease back to your average pace. Repeat this process several times to burn additional calories.

7. Weight lifting for one hour will cause you to burn 461 calories. Work out at a gym, or lift weights at home. Maintain an active pace during weight training. Gradually increase weights by 5 percent while training. This will increase the amount of calories burned. When lifting weights, muscles are broken down. Bodies rebuild muscles while resting.

Tip

Make healthy food choices. Keep a journal to track your process. Listen to your body--if you feel pain from an exercise, slow down.

Warnings

Before you make changes to your diet or fitness routine, consult your health care practitioner.