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How Long Do I Have to Run to Burn Off That Splurge?

Updated: March 27, 2017
We’re not suggesting you hit the treadmill every time you splurge. Instead, we want to help you turn down temptations. Research suggests that the best way to do this isn’t giving calorie and fat information, but instead, sharing the exercise needed to burn the calories off. Check out what it takes to burn off treats encountered daily for those moments when you just can't resist that side of fries.
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Temptation #1: Doughnuts in the Break Room

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One Krispy Kreme glazed doughnut has 190 calories.

Exercise Time: To burn 190 calories, you need to ride a bike (moderate intensity) for 22 minutes or clean the house for 44 minutes.

*All calories are based on a 165 lb. female.

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Temptation #2: Coffee Drinks

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A grande (16 oz.) Caramel Macchiato from Starbucks made with 2% milk has 240 calories.

Exercise Time: To burn 240 calories, you need do the elliptical machine at the gym for 35 minutes or walk the dog for 55 minutes.

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Temptation #3: Lunch Out

A Kale Caesar Salad with chicken at Panera Bread has 770 calories—about 370 calories more than what was allocated for lunch.

Exercise Time: To burn those extra 370 calories, you need to play singles tennis for 37 minutes or walk briskly (3.5 to 4.0 mph) for 1 hour and 14 minutes.

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Temptation #4: Candy in the Office

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A 1/4 cup of M&M’s (about a handful) has approximately 220 calories. Five mini Reese’s Peanut Butter Cups have the same.

Exercise Time: To burn 220 calories, you need to climb stairs for 29 minutes or sweep the house for 1 hour and 10 minutes.

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Temptation #5: A Side of French Fries

Photo: Randy Mayor

Choosing French fries as your side item at Ruby Tuesday, Chili’s, Applebee’s, Red Robin, or Longhorn Steakhouse adds approximately 400 calories to your plate.

Exercise Time: To burn 400 calories, you need to do kickboxing for 32 minutes or shovel snow for 53 minutes.

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Temptation #6: Extra Pizza Slice

Photo: John Autry

Taking an extra slice from a large Domino’s Hand-Tossed pizza with pepperoni adds 340 calories.

Exercise Time: To burn 340 calories, you need to run 6mph (10 min/mile pace) for 27 minutes or iron clothes for 1 hour and 58 minutes.

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Temptation #7: One More Glass of Wine

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Pouring that extra glass (5 fl. oz.) of wine at night adds approximately 125 calories.

Exercise Time: To burn 125 calories, you need to do pilates for 17 minutes or vacuum the house for 47 minutes.

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Temptation #8: Hydration Drink After Workouts

Photo: Oxmoor House

Unless you’ve done a strenuous workout longer than 60 minutes or in a hot climate, Gatorade and Powerade drinks (20 fl. oz.) aren’t really necessary and add 130 calories.

Exercise Time: To burn 130 calories, you need to circuit train for 13 minutes or scrub and mop floors for 23 minutes.

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Temptation #9: Late Night Ice Cream

Photo: Randy Mayor

A ½ cup of most standard ice creams has around 140 calories (and who really eats just a ½ cup?!).

Exercise Time:To burn 140 calories, you need to turn on music and kick up your heels dancing for 20 minutes, or head to the playground with your kids to play for 28 minutes.

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Temptation #10: The Bread Basket

Photo: Brian Woodcock

Waiting for food when hungry is hard, especially when a basket of bread sits in front of you. But one roll or bread slice has approximately 130 calories.

Exercise Time: To burn 130 calories, you need to do aerobics for 17 minutes or garden for 21 minutes.

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#11: Chips from the Vending Machine

Photo: Lee Harrelson; Stylist: Jan Gautro

A typical bag of chips from the vending machine has 230 calories.

Exercise Time: To burn 230 calories, you need to lift weights for 62 minutes or rearrange furniture for 31 minutes.

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Temptation #12: An Afternoon Soda

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A can (12 fl. oz.) of most any regular soda has about 140 calories.

Exercise Time: To burn 140 calories, you need to do yoga for 28 minutes or grocery shop for 32 minutes.

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