Exercise and Neutralizing Calories


You would have to be living under a rock to not have heard that exercise is an important part of any weight loss plan. As per the law of thermodynamics you will only gain weight if you consume more calories than you ‘burn’, regardless of where the calories are coming from.

Weight loss is a rather simply equation, what you put in has to be less than you burn. Studies show that in order to lose weight you have to reduce your calories anywhere from 500 to 1000 a day. Many people use exercise to help them burn a few calories so that they can enjoy a bit more food during the day. This can work for some but many fall into the trap of thinking that just because they exercise during the day they are free to eat what they want. Caution! This kind of thinking can quickly derail any weight loss plan. It can be a bit shocking when you learn just how much exercise you have to do in order to burn off some of your favorite cheat foods. 





             Women 180 lbs


  • I venti Chai Tea latte 2% milk-300cal

To burn -1 hour of walking, 3.0 mph, mod. pace like walking dog

  • 1 5oz glass Pino Grigio-114 cal

To burn-16 mins of stationary biking

  • 1 ½ cup serving Vanilla Haagen-Dazs ice cream -250 cal

To burn- 22mins of general jogging


Men -200 lbs


  • 1 Guinness pint – 179 cal

To burn takes 18 mins of general jogging

  • I slice Dominos Cheese Pizza-210 cal

To burn takes 30 mins of stationary biking

  • I MacDonald’s Big Mac- 540 cal

To burn- 2 hours of general weight lifting



Exercise is important to general health and wellbeing. It can boost your mood, help you sleep, help you connect with family and friends, boost your energy and improve chronic diseases like heart disease. Hunger is reduced when exercising intensely, which may help to fend off hunger pangs while increasing the energy deficit. Studies have shown that exercise seems to create cravings for heathy foods. For most healthy adults, the Department of Health and Human Services recommends at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. However, it is important to know that exercise is only one small part of a successful weight management program. “You can’t exercise your way out of a bad diet”. It is essential to learn behavioral modification strategies to help you keep your total calorie intake within a heathy amount. Keep tracking and keep moving. For more tips and strategies visit our blog at BC2.