Ever tell yourself you’ll just do more exercise to make up for a cheat meal (or day)?
Many of us underestimate how much energy we actually burn when we exercise, or just how much energy is in the treat foods we consume.
To make sure you stay on track with your weight loss plan below you can find examples of just how much exercise you need to work off the extra calories.
Figures below are estimates based on a 100kg female, and so may be more or less depending on your body weight, muscle mass, and gender.
Exercises equal to 100 calories
Walking moderate pace 18 mins
Jogging 4 mins
Aerobics 14 mins
Water aerobics 14 mins
Boxing 10 mins
Yoga 25 mins
Cycling 20 mins
Calisthenics 20 mins
Circuit training 8 mins
Cleaning 25 mins
Cross trainer 20 mins
Dancing 20 mins
Pilates 20 mins
Swimming 20 mins
Treat foods equal to 100 calories
1/2 small McDonalds chips
1/5 slice mud cake
1/4 meat pie
20g potato crisps/chips
1/2 Mars bar
100ml milkshake
1/8 chicken parmigiana
1/5 bowl carbonara pasta
2/3 tablespoon butter
1 scoop ice cream
1/3 slice cheesecake
1/3 cheeseburger
1 glass dry wine
1/2 sausage
12 jelly beans
1-2 cookies 
