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Tracking Your 3500 Calorie Countdown Progress with MIO

The best way to minimize your waistline is to set reasonable short and long-term goals, and track your progress against those goals using a daily or weekly exercise log.

First, set your goals

To burn 3500 calories per week, you'll need to burn 500 extra calories per day (500/ day x 7 days = 3500 calories).  But if you're just starting out, try setting more reasonable short-term goals, working your way up to this one.  For example:

Short Term Goal: Work up to walking (3mph) 30 minutes a day within one-month. For the average person, this equals approximately 150 calories/ day = 1050/ week.

Medium Term Goal: Work up to walking (3mph) 45 minutes a day within three-months. For the average person, this equals approximately 225 calories/ day = 1575/ week.

Long Term Goal: Within six-months, work up to burning 500 calories/ day = 3500/ week.

Find creative ways to meet your goals. For example, walk to work. If you have to drive, park in the furthest space from your office, or take the stairs instead of the elevator. Although you have probably heard these suggestions before, they really work.

Second, fill out your exercise log

Each day, set aside a few moments to write down your daily accomplishments in an exercise log. Include your exercise duration with an accumulating total at the bottom.

We have developed an exercise log specifically for the 3500 Calorie Countdown. Click on the "Track Your Progress" link to the right to download it.