Know that 3500 calories equals 1 pound of fat. You will need to burn off 500 extra calories a day to lose 1 pound of fat each week. This can be done by exercise only or a combination of exercise and changes in your eating habits.
First, you should be at least somewhat aware of the calories that you are consuming in a meal. We all know that a Biggie Value Meal has more calories than grilled chicken with a salad. Just keep that in mind as you transform your body.
I use a chart that I found online at http://whatscookingamerica.net/Information/CalorieBurnChart.htm. This chart breaks down a list of exercises to a useful chart that anyone can use. I will list a few here for an example. I will list the exercise with the calories burned PER MINUTE after each one.
Badminton .044; Basketball .063; Cooking .022; Golf .038; Jumping rope .074; Raking leaves .025; Running .087; Squats .096; Swimming slow crawl .058; Walking normal pace .038
These are just a few of the exercises listed.
To find the calories you can burned for each activity for a specific amount of time that you do the activity, use the following formula (which is found on the website):
Calories burned per pound per minute (Badminton – .044) x (times) your exact weight (140 pounds) = (equals) total calories burned per minute (6.16 calories burned per minute) x (times) minutes of activity (30 minutes) = (equals) 184.80 total calories burned per activity.
Use this calculation to determine your calories burned. You will be burning your 500 calories in no time, and you will shed those pounds. However, it will take some work on your end. Good luck. I wish you much success.