Whether a splurge is planned in advance or comes up unexpectedly, you can eliminate guilt or prevent a potential lapse by taking control of your choices. Enter the splurge of choice in your planner or tracker. Aim for 250 calories or less. Then, if you choose, you can offset the extra calories from a splurge by increasing your physical activity.
Use the chart below to see how much exercise it takes to make up for your splurge. This could even motivate you to change your decision on whether to splurge or not to splurge.
|
Foods That Contain ~250 calories |
Activities |
Time it Takes to Burn ~250 Calories (150 lb person) |
Time it Takes to Burn ~250 Calories (200 lb person) |
|---|---|---|---|
| Snacks/Desserts | |||
|
Brownie (2 1/2” square unfrosted) |
Aerobic dance (moderate) |
30 minutes | 25 minutes |
| Chicken Nuggets (6) | Bicycling (5.5 mph) | 50 minutes | 40 minutes |
| Cookies (4 small) | Dancing (casual) | 1 hour, 10 minutes | 50 minutes |
|
Corn Chips (2 oz or 12) & Salsa (1/4 cup) |
Gardening | 40 minutes | 30 minutes |
| Crab Cakes (2) | Housework | 1 hour, 10 minutes | 50 minutes |
| Frozen Yogurt (1 cup) | Kayaking | 40 minutes | 30 minutes |
| Glazed Donut (1) |
Mowing the lawn/Yardwork |
40 minutes | 30 minutes |
| Light Ice Cream (1 cup) | Playing basketball | 40 minutes | 30 minutes |
|
Single Scoop Ice Cream Cone |
Playing softball | 40 minutes | 30 minutes |
|
Slice of Apple Pie (1/6 pie) |
Playing golf, no cart | 50 minutes | 40 minutes |
| Small French Fries | Playing tennis (singles) | 30 minutes | 20 minutes |
|
Soft Taco (1 small, meat & cheese) |
Rowing machine (moderate) |
30 minutes | 20 minutes |
| Beverages | |||
|
Champagne 2 (4 oz) Glasses |
Running (5 mph) | 30 minutes | 20 minutes |
| Frozen Margarita (6 oz) | Skating/Rollerblading | 20 minutes | 15 minutes |
|
Light Beer 2 (12 oz) Glasses |
Stair stepping | 30 minutes | 20 minutes |
| Martini (4 oz) | Stretching/Yoga | 1 hour, 20 minutes | 1 hour |
| Soda, medium (21 oz) | Swimming (casual) | 30 minutes | 25 minutes |
|
Tall Nonfat Mocha w/ Whipped Cream |
Walking (3 mph/moderate pace) |
1 hour, 10 minutes | 50 minutes |
| Wine 2 (5 oz) Glasses |
Weight Training (normal) |
1 hour, 10 minutes | 50 minutes |
Source: The American Council on Exercise. Available at: http://www.acefitness.org/acefit/tools-and-calculators/ Accessed May 21, 2013.
Gain control of your splurges and stay focused on long-term success.
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