I'm pretty sedentary (student, coding) with a BMR of about 1700, and my TDEE is quite low without exercise. I eat at maintenance level (1800 kcal), and then create my deficit through exercise, burning a total between 2200-2300 daily.
So, for those who run a typical 500 calorie deficit and prefer to create it through exercise, what do you do? My difficulty is burning the required amount on a consistent, daily basis, mainly because so much cardio involves the legs.
For example yesterday I went for a 3 mile walk and later in the day did 30 mins of jump rope. Today my legs were wasted so I opted to use my arms and chop wood with a splitting axe for two hours.
One of my favorite ways to burn them is just to go for a long walk, like over 6 miles. That usually burns around 500 calories if you do it in under 2 hours. It's so easy going, however not very time efficient.
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[–] DelusionalHominids 0 points 3 points 3 points (+3|-0) ago
I ride my bicycle instead of driving. It burns calories and lessens the amount of damage I do to the environment.
So what you can do to start out is quick errands down to the corner store or whatever is in close proximity. Then when you're comfortable with that, make your rides gradually longer. If you're feeling comfortable with longer rides, set yourself up with a rear rack and something to carry things in, like a front basket, rear panniers, or maybe a rear basket of some kind. Then maybe one day you ride your bike to work or to do grocery shopping. Then just keep finding excuses to use your car less and less.
If you can get into cycling as transportation rather than something you do purely for fun or fitness, you're going to save yourself money in the long run, and you're going to find it easier to stay fit.
[–] voatkick [S] 0 points 1 point 1 point (+1|-0) ago
I hear ya. I don't drive yet so it's the default for me anyway. I notice most people once they get a car they don't even walk anymore though and can barely take a flight of stairs. Hoping to avoid that once I get mine.
[–] DelusionalHominids 0 points 1 point 1 point (+1|-0) ago
I never even owned a bicycle before I got my driving license and a car. I stayed fit because I was in sports. If that's your age group, maybe you should think about joining a team. Between practice and games, you'll get more than enough exercise.