Sunday, September 25, 2011

The numbers you won't like

Let's break it down.  Once I actually comprehended the following numbers, I really started to take my food intake and fitness regime seriously:

Every 3500 calories you eat = 1lb
The average adult calorie intake should be approximately 2000 calories a day.

Here are some calories for you:
Big Mac - 540
McDonalds medium Fries - 330 (are you upsizing that?)
Burger King Whopper - 670
1 slice of plain cheese pizza - 300
Cookies and Cream milkshake Chick-Fil-A - 770
Glazed donut - 360
1 cup Kraft Macaroni and Cheese - 260
Apple Crumb donut - 490
Auntie Anne's original pretzel - 340
Wawa Soft pretzel - 300
Taco Bell Chicken quesadilla - 540
Grande Double chocolatey Chip frappacino - 500
Tomato and Mozzarella Panini - 770
Hot wings - 50-100 per wing 
Mozzarella sticks - 80ea
Snickers bar - 266
Hershey mini bars - 40 each (they are bite size and you KNOW you don't eat just one)
12oz can of coke - 150 (how many are you having in a day?)

When you look at these numbers you might think: Oh that's not so bad.  But seriously, are you stopping at one donut?  What else are you eating with that Whopper?  How many hot wings are you eating in one sitting?  It adds up.  And if you're eating so much crap, you probably aren't burning that many calories.

Please do not read this as if I am saying you can eat a Big Mac every day as long as you stay under the 2000 calories.  That's crazy talk.  That's full of fat and grease and nothing nutritional about it.  And if you try to tell there is lettuce, grain and dairy I will knock you out.  That's exactly the kind of thinking that got you where you are.  You need to eat right!  You can indulge in these tasty treats, but watch how often you are doing it.  If you are eating a donut every day you are just consuming empty calories.  For what?  It's not worth it.

How many calories do you burn in a mile?  Based on a 180lb person you burn approximately 100 calories per mile. That means you have to walk 3 miles to burn off one soft pretzel.  I walk 4 mph.  That's 45 minutes to burn off ONE soft pretzel.

Go check out the website of your favorite place to eat.  They will list the nutritional values.  You may have to search for it, but it's there.  Check out what you eat. Then go to the website listed below and put in your weight and activity time.  It will calculate how many calories you are burning. I put in 30 minutes and learned that 30 minutes of housecleaning burns 126 calories.  That's not even 3 hot wings.  I guarantee you will learn that you are not burning as much as you thought.  I'm sorry, but it's true.

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Check out this website to see how many calories are in your restaurant food:

http://calorielab.com/index.html

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Check out this website to see how many calories you burn:

http://www.healthdiscovery.net/links/calculators/calorie_calculator.htm

****Please note****

If you feel like you are alone on your journey and you just need some encouragement I am here for you!  Shoot me an email and I will do my best to check in on you or give you the words of support you need several times a week.  The journey is so much easier if you have support.

jhendersonfit@gmail.com 

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