Exercise, dietary restraint are the 'weigh' to go
By R.J. Ignelzi
Copley News Service
One hundred here. One hundred there. Before you know it, those hundreds grow into thousands. That's great if it's money in your savings account. But if those numbers are consumed calories, it can add up to excess weight or obesity. On the flip side, doing exercise or activities that burn off 100 calories may seem like a measly drop in the big caloric bucket, because you must expend 3,500 calories to lose one pound. However, adding more movement to your life and burning 100 calories several times a day can add up to weight loss over time.
Weight loss, gain or maintenance is all a matter of how you balance your "calorie checkbook."
"Consuming 100 extra calories a day, without making allowances for it in increased exercise, can mean a 10-pound weight gain in one year," says Joan Rupp, a registered dietitian and instructor at San Diego State University's Department of Exercise and Nutrition Science. "So, if you have that extra Fudgesicle, know that you have to bike for about 10 minutes or dance for 15 minutes to make up for those calories."
Burning off some extra calories doesn't always have to mean a sweaty gym workout.
"Instead of looking for the easy way out, look for what will create a physically active lifestyle," says Richard Cotton, an exercise physiologist with the American Council on Exercise and www.myexerciseplan.com. "You can do all kinds of things that will burn 100 calories. Walk the dog, jog for 10 minutes, wash your car. Even calories spent doing things like yardwork, vacuuming, or housework can add up during the day."
The following foods and activities help illustrate the power of 100 calories.
- Aunt Jemima buttermilk waffle, one frozen
- Bosc pear, 1 medium, 6 ounces
- Breyer's CarbSmart Fudge bar, one frozen
- Broccoli, 12 florets (10 ounces)
- Butter, 1 tablespoon or 1/2 ounce
- Carrots, sliced, 2 cups
- Celery, 10 large stalks
- Cottage cheese, reduced fat, 4 ounces
- Edamames, shelled, one-half cup, 2.5 ounces
- Gouda cheese, 1 ounce
- Krispy Kreme Original glazed doughnut, one-half
- Mentos candy, 10 mints
- Miller Lite Beer, 12 ounces
- Peanut butter, 1 level tablespoon
- Pepperidge Farm Chocolate Delight Rialto, one cookie - Peppermint
Schnapps, 1 ounce
- Silk soy milk, 1 cup
- Starbucks caffe latte with nonfat milk, 12-ounce tall
- Subway turkey breast deli-style sandwich, one half of 6-inch sandwich
(Calorie counts from www.calorieking.com)
ACTIVITIES THAT BURN 100 CALORIES
(for 155-pound person)
- Ballroom dancing, slow, 30 minutes
- Basketball, shooting baskets, 20 minutes
- Bicycling, light intensity, 10-12 mph, 15 minutes
- Bowling, 30 minutes
- Hitting a punching bag, 15 minutes
- Elliptical trainer, moving fast, 10 minutes
- Golfing, carrying clubs, 15 minutes
- Horseback riding, moderate intensity, 20 minutes
- Jumping rope, slow, 10 minutes
- Lawn bowling or shuffleboard, 30 minutes
- Skiing downhill, moderate effort, 15 minutes
- Running, 5.2 mph, 10 minutes
- Scrubbing floors on hands and knees, 15 minutes
- Skiing cross country, vigorous intensity, 10 minutes
- Snowshoeing, 10 minutes
- Tennis, doubles, 15 minutes
- Volleyball, beach, 10 minutes
- Walking the dog, at about 3 mph, 25 minutes
- Water skiing, 15 minutes
- Weight lifting, moderate intensity, 30 minutes
(Calorie burn counts from www.nutristrategy.com)
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