Biting Off More Than You Can Burn

Are you burning off extra calories before they turn into extra pounds? Those little ‘treats’ and the occasional fast food meal add up quickly. While the repercussions aren’t immediately obvious, added calories combined with low activity amounts to a “big” problem over time.

One pound is equivalent to 3,500 calories. That means 3,500 calories must be removed from your diet or metabolized to lose one pound. Likewise, your weight will increase by one pound for every 3,500 excess calories consumed. 3,500 calories is the same as 9 medium servings of fries, 22 Oreo cookies, or 26 chicken wings. A typical Thanksgiving meal provides 3,000 calories.

To lose weight, you must increase activity and/or decrease calories. Weight loss is best achieved gradually by exercising and reducing intake of calorie-dense foods. Of course, the benefits of exercise far exceed calorie-burning: better sleep, stronger bones, longer life, and better protection against disease.

On average we consume 30% more calories than most of us need, especially if you’re among the 34% of Americans who exercise less than 6 minutes a day. To determine your calorie requirements, multiply your weight (in pounds) by 15 to maintain your current weight, or by 12 to lose weight. Your weight multiplied by 10 is the minimum number of daily calories your body (organs, tissues, brain, etc.) requires to function.

While most Americans consume too many calories, however, we rarely consume enough nutrients like fiber, vitamins, minerals, antioxidants, and essential fats. We consume food to ‘feed’ our cells. So, how do sugar, trans fats, and extra sodium serve us? The answer is simple - they don’t.

Here is the amount of physical activity needed to metabolize the following snacks*:

2 slices deluxe pizza (“The Works”) = 460 calories, 16 g fat

· 68 minutes shoveling snow
· 38 minutes rowing
· 3 hours, 38 minutes kissing
· 58 minutes spinning
· 1 hour, 30 minutes washing the car


10 chicken wings with blue cheese dressing = 1340 calories, 117 g fat

· 5 hours, 30 minutes painting the house
· 6 hours housecleaning
· 2 hours jogging
· 3 hours spinning
· 6 hours walking


1 McDonalds Quarter Pounder with Cheese = 510 calories, 26 g fat

· 65 minutes weight training
· 3 hours, 20 minutes ironing
· 1 hour, 20 minutes scrubbing floors
· 1 hour, 25 minutes gentle yoga
· 45 minutes jogging


Medium Fries = 380 calories, 19 g fat

· 35 minutes jump roping
· 38 minutes swimming
· 75 minutes walking, pushing a stroller
· 75 minutes walking the dog
· 58 minutes cycling


1 oz potato chips = 150 calories, 10 g fat

· 60 minutes ironing: 153 calories
· 30 minutes walking the dog
· 30 minutes washing the car
· 25 minutes aerobics
· 30 minutes gardening


1 chocolate bar (Snickers) = 280 calories, 14 g fat

· 70 minutes housecleaning
· 25 minutes jogging
· 35 minutes spinning
· 27 minutes stair climbing
· 30 minutes beach volleyball


2 chocolate chip cookies = 96 calories, 4.5 g fat

· 35 minutes vacuuming
· 15 minutes walking briskly
· 17 minutes dancing
· 8 minutes jump roping
· 13 minutes swimming


2 Oreo cookies = 320 calories, 14 g fat

· 42 minutes weight lifting
· 42 minutes ice hockey
· 2 hours, 5 minutes ironing
· 48 minutes cycling
· 65 minutes walking, pushing a stroller


1 can Coca Cola Classic = 160 calories

· 59 minutes vacuuming
· 18 minutes tennis
· 32 minutes washing the car
· 15 minutes stair climbing
· 28 minutes raking leaves


* Amount of time spent exercising may vary based on weight and other metabolic factors.