How to burn 130 calories?

This chart shows how long you have to ​exercise​ to burn off the calories in popular junk foods

You would need to run for 43 minutes to burn off a quarter slice of pizza. Marjan Apostolovic/ The INSIDER Summary:

  • A chart from the Royal Society for Public Health shows how long you would need to walk or run to burn off the calories in popular junk foods.
  • If you eat a quarter slice of a large pizza containing 449 calories, you need to walk for 1 hour and 23 minutes or run for 43 minutes to burn it off.
  • If you eat a 420-calorie cinnamon roll, you need to walk for 1 hour and 17 minutes or run for 40 minutes to offset the calorie intake.

If you watch the number of calories you’re consuming, you probably think a quick workout is enough to offset the occasional fast food binge.

But that isn’t necessarily the case, according to a chart from the UK’s Royal Society for Public Health, which shows how long you need to exercise to burn off the calories you take in from popular junk foods.

For example, if you eat a quarter of a large pizza containing 449 calories, you would need to walk for 1 hour and 23 minutes or run for 43 minutes to burn it off. For a bar of milk chocolate with 229 calories, you would need to go on a 42-minute walk or a 22-minute run.

Here’s the full chart:

You might think about doubling your workout time after reading this. Royal Society of Public Health

During the summer (and every other season, for that matter), it can feel like food is everywhere — from barbecues and pool parties, to happy hours and vacation.

While I’m all for indulging strategically, sometimes a small splurge can turn into a huge diet mess. To put things into perspective, I crunched the calories and figured out how much exercise it would take to burn off our favorite fattening fare. Care to test your nutrition smarts? It’s pop quiz time!

Watch KLG and Hoda do zany exercise stunts playing ‘Burn It Off!’

Aug. 21, 201703:31 Trending stories,celebrity news and all the best of TODAY.

1. How long would you have to do high-knee exercises to burn off a small pepperoni pizza and two cans of soda?

Answer: 8 hours. This relaxing night-in will set you back 1,700 calories. You’d have to walk about 19 miles — or 6 hours straight — to burn off this pizza party.

Pamela Salzman

Pizza Zucchini Boats

Pamela Salzman

2. How long would you have to hula hoop to burn off a chicken Caesar salad and a daiquiri?

Answer: Over 3 hours. Bottom line: Don’t be fooled by the word “salad.” Caesar salad is drenched in rich dressing and loaded with croutons and Parmesan cheese. Combine it with a sweet sugary strawberry daiquiri, and it quickly adds up to almost 1,500 calories.

Burger or ribs? Nachos or fries? Take our summer food This or That?! quiz

June 1, 201702:54

3. How long do you need to dance to burn off barbecue fare (hot dog, cheeseburger, macaroni salad, coleslaw, watermelon and apple pie with ice cream)?

Answer: 6 hours! That barbecue weighed in at a not-so-cool 2,440 calories. You’d have to boogie down for 6 straight hours to high-energy music to torch those calories. That’s nearly 105 straight songs!

4. How many jumping jacks would it take to burn off chips, guacamole and two beers?

Answer: 5,000 jumping jacks because this snack session will cost you more than 800 calories! Consider swapping the chips and guacamole for a veggie and hummus platter.

Nathan Congleton / TODAY

Cauliflower Hummus


For healthy tips, follow Joy on Twitter, Facebook and Instagram and check out her cookbook From Junk Food to Joy Food.

How long it takes to burn calories in. . .

You might be aware of the calories you’re consuming, but do you know how long it would take to burn it all off? And if you did, would it deter you from putting your hand back in the bag for one last potato chip (no judgement here)? So to help put things into perspective, we’ve rounded up 10 not-so-good foods and the estimated amount of time it would take it burn them off in the gym. Warning: reality check included.

One Iced Donut

You’ll need to walk at a 6.5km/hr pace for 30 minutes to burn of 155 calories.

600ml Cola Soft Drink

You’ll have to spin those wheels in a RPM class (non-stop) for 30 minutes to burn off 255 calories.

165g Potato Chips

You’ll have to run for about 2 hours to burn off 805 calories – yikes!

50g Chocolate Bar

You’ll have jog for about 40 minutes to burn off 268 calories.

One Medium Cupcake

You’ll have to do 75 minutes of yoga to burn off 300 calories.

One Slice of Pizza (Supreme)

You’ll have to skip for 12 consecutive minutes to burn off 159 calories.

Small Fries

You’ll have to run at a fast 12.5km/hr for 25 minutes to burn off 256 calories.

One Hamburger

You’ll have to use the elliptical for about 2 hours to burn off 528 calories.

Half Packet of Jelly Party Mix

You’ll have to walk at a 6.5km/hr pace for 1 hour to burn off 300 calories.

One Ice Cream 95g

You’ll have to walk at a 6.5km/hr pace for 67 minutes to burn off 331 calories.

Don’t miss:

>>10 things the scales won’t tell you

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>>6 moves that Kayla Itsines thinks you need in your workout

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Can You Live on a 220-Calorie-a-Day Diet?

I experimented with probably my most unpleasant, yet effective diet ever this week: The 4-Day Diet.

Inspired by a recently published randomized trial, I decided to test out the diet’s rather extreme prescription of all-day walking and near starvation.

Like the participants who lost an average of 11 pounds in a mere 4 days, I also rapidly lost fat: I dropped 1.3 percent body fat, which is about twice as fast as my previous diet (0.7 percent in a week). Even more extraordinary, like those in the research study, I keep shedding my waistline—two days after returning to my normal diet, I’ve lost another 0.5 percent in 2 days.

But, in addition to constant hunger, the 4-Day Diet had other unexpected side effects, like peeing blood, and blisters—in NC-17 rated places. Here’s how I managed through it, without taking a minute off work.

What’s the study this is based on?

A research team in Spain tracked 15 obese participants over a year, after they subjected themselves to a diet of about 360 calories a day while walking for eight hours. Imagine going from three big American-sized meals a day to a small salad. “We thought they would overeat and regain the weight lost,” Dr. Calbet told The New York Times, but after a month, many had lost even more weight.

Starvation diets are highly controversial, both because people need food to live and because sometimes the body can power-down its metabolism in response. Indeed, my body’s Borg-like adaptation to dieting is why I employ a strategy of systematic binging to ramp up my metabolism after my fat-loss plateaus (so-called “Ketogenic cycling”).

How did you modify it?

I’ve subjected myself to some weird diets in the name of journalism, but I have a rule that I always try to eat real food and get plenty of high-intensity exercise. Though the participants were allowed a protein shake and a low-calorie Gatorade-type substance, I avoid experiments with anything that doesn’t involve at least some type of nutrition. Also, I have to work and can’t spend four days prancing around the Scandinavian countryside.

I ate a total of 220 calories (or 3.2 kcal/pound): 100 grams of local-caught wild Alaskan Salmon, 10 blueberries, a teaspoon of honey comb from the California Delta, and a half-pound of leafy greens (rotating spinach, kale, and mesclun mix on different days)

I walked: ~15 miles per day, half on a walking treadmill desk and the other half between meetings around San Francisco. Thank goodness for global warming. It was much easier to convince my meeting partners to trek San Francisco’s brutal hills under the crystal-clear skies. I also did one exercise a day.

I’m interested, what are the tricks you used?

A few things helped:

1. Green tea. The lightly caffeinated beverage tapered my appetite while ensuring I had some nutrition.

2. Lube. Chaffing is a novel thing to experience at the office. Repurposing lubricants offers a pleasant reprieve, and oddly necessary, reprieve from burning in places I will not describe without an age-verification question. At the end of the day, I rubbed blisters down with raw aloe leaf and then sealed with some good ol’ Vaseline.

3. Rumble roller. Even with my normal running shoes (Reebok, Crossfit, Nano), my knees still got achy after about four hours. Twice a day, I rolled out my legs on my spikey foam friend, the rumble roller. If you’re new to myofascial release, my go-to mobility guru is Kelly Starrett, who has a ton of videos. Warning: this hurts…a lot, but it did release my knee pain.

For productivity’s sake, I rolled out while on phone calls…and hoped that my colleagues chalked up the squeals of pain to a scratchy phone signal.

4. Upper-body workouts. The study had participants do a light “arm crank” exercise. However, I wanted to keep my normal muscle building routine without crushing my already exhausted legs. So, for 30 minutes a day, I’d do P90x3’s at-home boxing workout or ab routine. To give myself a little mental break, I watched the workout videos side-by-side with Star Wars: The Clone Wars on Netflix.

How unpleasant is it, really?

It’s not that bad, really. Most of the men “were surprised that it was easier than they thought it would be,” José Calbet told The New York Times. While I was hungry, it wasn’t any worse than I feel on a normal diet. I never experienced severe or even moderate hunger pangs.

Would you do this again?

Yes, I would. But, I’m not sure how often. After discovering blood in my urine on Day 2 and the pain from my increasingly weak knees, I don’t know how long this diet is sustainable for. While it’s not unusual for long-distance runners to experience urine Hematuria it did freak me out a bit.

Calbet cautions: “People should not try to do this on their own. I strongly advise anyone trying to do this type of intervention to do it under medical control.”

Perhaps, for the future, I’ll try two days on, two days off, or some modification. I love the efficacy, but there has to be a less extreme way.

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