You Ate it – Now Burn it!
If you want to indulge while avoiding weight gain, then you need to stay on top of those extra calories and compensate with some extra exercise.
You will never outpace eating extra calories, if you try to exercise off daily indulgences, but you can outsmart a once in a while over-the-top treat, with a burst of extra exercise effort.
Eat a stack of pancakes that clocks about 450 calories? Uphill hike for an hour.
An extra energy bar that has about 260 calories, 4 grams of saturated fat and 20 grams of sugar? Climb stairs for 25 minutes
A whole bottle of juice that has 440 calories and about 56 grams of sugar? Two and half hours of yoga
A snack size bag of chips? An hour of strength training, if you have short rests between sets
A venti-size sweetened coffee with whipped cream? A 50 minute jog
A large Greek frozen yogurt? Sixty five minutes on the treadmill
These exercise efforts will differ slightly, based on your current weight and your level of fitness, but you get the idea. Indulgent treats will cost you in exercise minutes if you want to avoid weight gain, so be selective when choosing treats , enjoy them occasionally and really savor the moment. Then get moving!