Exercises to Burn Off Your Favorite Foods

06 Nov 2015

Happy Holidays!

Of course I absolutely love the holidays, but they also frustrate me because of how hard it is to eat healthy. Too often I see people become tempted by the indulgent food at family events and quickly throw in the towel after one indulgent meal, opting to wait until the New Year. How frustrating is that though? Even if you just started your health journey last week, you’ve already spent too much time in 2015 working toward your clean eating goals to give it all up now. That’s why you should make this year different!

And no, that doesn’t mean that you have to run and hide from all the delicious food. It’s all about learning how to find balance between clean eating and indulging on your favorite treats.  This is why I am rolling out a TON of blog posts and downloadable resources to help you guys stay clean this holiday season. Last week I gave you some healthy food swaps, and I’ve also written up my favorite ab and butt workouts, plus my favorite outdoor workouts. This week I’ll be writing up exercises to burn off your favorite foods so you can plan for those indulgent meals or snacks.


Comfort Foods

  • Medium French Fries OR a cup of Mac and Cheese = 380 calories
    *Walk for 98 minutes
    *Run for 40 minutes
    *38 minutes of Burpees (without resting!)
  • Grilled Cheese OR McDonald’s Quarter Pounder with cheese = 500 calories
    *Walk for 3.5 hours
    *Run (5.2 mph) for 1 hour
    *50 minutes of Burpees
  • 2 slices of Dominoes cheese pizza = 554 calories
    *Walk for 2 hours at a very fast pace
    *Run for 1 hour (6 mph)
    *55 minutes of Burpees
  • Bagel with cream cheese = 450 calories
    *Walk up and down stairs for 1 hour
    *Run 1 hour at 5 mph
    *45 minutes of Burpees


Holiday Foods

  • Chicken pot pie = 484 calories
    *Walk for 3.3 hours
    *Run (5.1 mph) for 1 hour
    *48 minutes of Burpees
  • Mashed potatoes = 237 calories (1 cup made with milk and butter)
    *Walk your dog for 1 hour and 40 minutes
    *Run (5 mph) for 30 minutes
    *24 minutes of Burpees
  • 1 cup Stuffing = 356 calories
    *Walk for 93 mins
    *Run (5.1 mph) for 45 minutes
    *36 minutes of Burpees
  • Pumpkin Pie Slice with whipped cream = 332 calories
    *Walk up and down stairs for 45 minutes
    *Run (5 mph) for 45 minutes
    *33 minutes of Burpees
  • 2 scoops of vanilla ice cream (1 cup)= 274 calories
    *Walk uphill for 52 minutes
    *Run up and down stairs for 20 minutes
    *28 minutes of Burpees


*All of these exercise calorie estimates are based on an 140 lbs person. To figure out your own exercise calorie estimates, visit Calorie Lab to figure out how many calories you can burn in different exercises.

I hope that helps put your favorite foods into perspective! Now just to clarify, there is absolutely nothing wrong with indulging in a favorite meal or snack without working it off – that’s life, and you should enjoy eating foods without feeling guilty. That being said, it can be helpful to know the calorie cost of these foods so that you can pick and choose the ones you truly want to eat.

xoxo Nikki

P.S. My 5 Day Detox App officially comes out Monday!! Visit www.5DayDetoxApp.com to be notified on Monday, and make sure to let me know when you download it 🙂 I can’t wait!!!!!

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