The following article is a small excerpt from one of my books.  I hope you’ll want to learn more and let me help you to get into the best shape of your life.

Did you know that you would have to walk 45 minutes to burn off the calories of eating just ONE Jelly Doughnut or 60 minutes after eating 6 chicken nuggets?  To find out how long you need to exercise in order to burn off the calories in a variety of foods, click the link below to display the chart.
All exercise times are approximate and based on 150-pound woman.  If you weigh more you’ll lose more weight if you exercise the defined time or if you if you weigh less, you’ll need to increase your time to lose the calories of the food you just eat.  All times are in minutes unless otherwise noted.

Hamburgers/Chicken

Exercise	Cheeseburger and Fries	Large Hamburger and Fries	Fish and Chips	Chicken and Fries	3 Pancakes with butter & syrup
Aerobics Active	88	114	74	102	67
Golf With Trolley	224	290	188	260	171
Dancing Energetic	102	132	85	118	78
Jogging 5mph	81	105	68	95	62
Swimming Steadily	81	105	68	95	62
Walking 3mph	136	176	114	158	104

 

Fast Food

Exercise	Pizza 12″ Cheese	Pizza 12″ Pepperoni	1 Fried Sausage	Regular hot dog	6 Chicken Nuggets
Aerobics Active	117	143	13	31	39
Golf With Trolley	297	363	33	79	99
Dancing Energetic	135	165	15	36	45
Jogging 5mph	108	132	12	28	36
Swimming Steadily	108	132	12	28	36
Walking 3mph	180	220	20	48	60

 

Fast Food Extras

Exercise	Large Fries	8 Onion Rings	Hash Browns Half cup	Garlic Bread 1 Slice	Ranch Dressing 1 packet
Aerobics Active	47	23	19.5	14	30
Golf With Trolley	119	58	49	36	76
Dancing Energetic	54	26	22	16	35
Jogging 5mph	43	21	18	13	27
Swimming Steadily	43	21	18	13	27
Walking 3mph	72	35	30	22	46

 

Mexican Fast Food

Exercise	1 Large Taco	1 Chimichanga	1Enchilada	1 Tostada	2 Burrito
Aerobics Active	71	58	42	29	66
Golf With Trolley	181	147	107	74	168
Dancing Energetic	82	67	49	34	76
Jogging 5mph	66	53	39	27	61
Swimming Steadily	66	53	39	27	61
Walking 3mph	110	89	65	45	102

Fast Food Desserts

Exercise	Apple Pie	1 Brownie	Hot Fudge Sundae	Strawberry Shake	Ice-cream Cone Large
Aerobics Active	34	32	38	47	44
Golf With Trolley	86	81	96	119	112
Dancing Energetic	39	37	43	54	51
Jogging 5mph	31	29	35	43	41
Swimming Steadily	31	29	35	43	41
Walking 3mph	52	49	58	72	68

 

Doughnuts & Muffins

Exercise	Doughnut Plain	Doughnut Choc	Doughnut Jelly	Muffin blueberry 1.5oz	Muffin bran 1.5oz
Aerobics Active	21	23	29	25	16
Golf With Trolley	54	59	74	64	41
Dancing Energetic	25	27	34	29	19
Jogging 5mph	20	21	27	23	15
Swimming Steadily	20	21	27	23	15
Walking 3mph	33	36	45	39	25

 

Snack Breads

Exercise	3.5″ Bagel	Danish, apple	Croissant, plain	Pretzel Nuggets 4oz	Breadstick x 1
Aerobics Active	25	34	40	62	5
Golf With Trolley	64	87	102	158	13
Dancing Energetic	29	40	46	72	6
Jogging 5mph	23	32	37	57	5
Swimming Steadily	23	32	37	57	5
Walking 3mph	39	53	62	96	8

 

Alcohol

Exercise	Beer 12 fl oz	Cider 12 fl oz	Scotch x1	Red wine, glass	Port, glass
Aerobics Active	19	21	15	12	24
Golf With Trolley	48	51	38	31	61
Dancing Energetic	21	23	17	14	28
Jogging 5mph	17	18	14	11	22
Swimming Steadily	17	18	14	11	22
Walking 3mph	31	33	23	19	37

 

Soft Drinks

Exercise	Cream Soda	Orange Juice	Tonic/Quinine	>Diet soda	Lemonade
Aerobics Active	12	11	9	39 seconds	11
Golf With Trolley	31	29	23	2	26
Dancing Energetic	14	13	10	45 seconds	12
Jogging 5mph	11	11	8	36 seconds	9.5
Swimming Steadily	11	11	8	36 seconds	9.5
Walking 3mph	19	18	14	1	16

 

Beef (3 oz.)

Exercise	T-Bone Steak	Ground Beef</td>	Corned Beef	Rib Roast	Round Top lean
Aerobics Active	36	29	41	43	20
Golf With Trolley	91	74	104	109	51
Dancing Energetic	41	34	47	49	23
Jogging 5mph	33	27	38	39	18
Swimming Steadily	33	27	38	39	18
Walking 3mph	55	45	63	66	31

 

Fish (3 oz.)

Exercise	>Cod	Fish Fingers	Tuna Bluefin	Whitebait, fried	Oysters no shell
Aerobics Active	11	19.5	27	51	7
Golf With Trolley	29	49	69	130	18
Dancing Energetic	13	22	31	59	8
Jogging 5mph	11	18	25	47	6.5
Swimming Steadily	11	18	25	47	6.5
Walking 3mph	18	30	42	79	11

 

Cheese (1 oz.)

Exercise	Cheddar	Cottage	Mozzarella	Parmesan	Ricotta
Aerobics Active	14	2.5	10	14	7
Golf With Trolley	36	6.5	26	36	18
Dancing Energetic	16	3	12	16	8
Jogging 5mph	13	2	9.5	13	6.5
Swimming Steadily	13	2	9.5	13	6.5
Walking 3mph	22	4	16	22	11

 

Vegetables

Exercise	Carrot 4oz	Potato 4oz	Spinach cup	Potato salad cup	Squash cup
Aerobics Active	2.5	10	1.25	47	13
Golf With Trolley	7	26	3	108	33
Dancing Energetic	3	12	1.5	54	15
Jogging 5mph	2.5	9.5	1.25	43	12
Swimming Steadily	2.5	9.5	1.25	43	12
Walking 3mph	4	16	2	72	20

 

Fruit

Exercise	Banana medium	Orange Medium	Strawberries 4oz	Raisins 4oz	Apple Medium
Aerobics Active	10	6.5	3	32	8
Golf With Trolley	26	16.5	8.5	81	20
Dancing Energetic	12	7.5	4	37	9
Jogging 5mph	9.5	6	3	29	7
Swimming Steadily	9.5	6	3	29	7
Walking 3mph	16	10	5	49	12

 

Mayo and Add-ons

Exercise	Vegetable Oil 1 tbsp	Mayo 1 tbsp	Sour Cream 1 tbsp	Soy Sauce 1 tbsp	Butter 1 pat
Aerobics Active	15.5	14	3	45 seconds	4.5
Golf With Trolley	39	36	8	2	12
Dancing Energetic	18	16	4	1	5
Jogging 5mph	14	13	3	42 seconds	4
Swimming Steadily	14	13	3	42 seconds	4
Walking 3mph	24	22	5	1	7

 

Salad Dressings (2 tbsp.)

Exercise	French	Thousand Island	Ranch	Blue Cheese	Fat Free
Aerobics Active	24	23	20	19.5	39 seconds
Golf With Trolley	61	59	53	49	1.6
Dancing Energetic	28	27	24	22	45 seconds
Jogging 5mph	22	21	19	18	36 seconds
Swimming Steadily	22	21	19	18	36 seconds
Walking 3mph	37	36	32	30	1

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !