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Don't just diet - exercise to lose weight, too. Sport is a great way to lose weight. Here is a table with some common sport activities you can practice.
Training and Sport Activities
| Activity (30 minutes) | Calories burned (125 pound person /56 kg./) | Calories burned (155 pound person /70 kg./) | Calories burned (185 pound person /84 kg./) |
| Walking: 3.5 mph (17 min/mi) | 120 | 149 | 178 |
| Walking: 4 mph (15 min/mi) | 135 | 167 | 200 |
| Walking: 4.5 mph (13 min/mi) | 150 | 186 | 222 |
| Race Walking | 195 | 242 | 289 |
| Bicycling: 12-13.9 mph | 240 | 298 | 355 |
| Bicycling: BMX or mountain | 255 | 316 | 377 |
| Bicycling: 14-15.9 mph | 300 | 372 | 444 |
| Bicycling: 16-19 mph | 360 | 446 | 533 |
| Bicycling: > 20 mph | 495 | 614 | 733 |
| Running: 5 mph (12 min/mile) | 240 | 298 | 355 |
| Running: marathon wheeling | 240 | 298 | 355 |
| Running: 5.2 mph (11.5 min/mile) | 270 | 335 | 400 |
| Running: cross-country | 270 | 335 | 400 |
| Running: 6 mph (10 min/mile) | 300 | 372 | 444 |
| Running: 6.7 mph (9 min/mile) | 330 | 409 | 488 |
| Running: 7.5 mph (8 min/mile) | 375 | 465 | 555 |
| Running: 8.6 mph (7 min/mile) | 435 | 539 | 644 |
| Running: 10 mph (6 min/mile) | 495 | 614 | 733 |
| Swimming: general | 180 | 223 | 266 |
| Swimming: backstroke | 240 | 298 | 355 |
| Swimming: breaststroke | 300 | 372 | 444 |
| Swimming: laps, vigorous | 300 | 372 | 444 |
| Swimming: treading, vigorous | 300 | 372 | 444 |
| Swimming: butterfly | 330 | 409 | 488 |
| Swimming: crawl | 330 | 409 | 488 |
To download the full list just click the link "amount of calories activities burn".
As you can see, you have almost endless amount of activities to do. Pick those you enjoy the most and lose some weight.
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