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You Ate It…Now Negate It!

Going overboard during the holidays can make it hard to stick to your diet and fitness goals, and leave you feeling guilty later. However, rather than totally eliminating the foods you love most, you can work to counteract indulgences by incorporating a little added activity into your daily routine.

negate_1A Slice of Pizza

That delicious slice of pizza sure did hit the spot. But even though you may know it has 120 calories per slice, you may not realize how much movement it will take to burn it off.
Combat these calories by doing 40 minutes of housework.

negate_5A 12-Ounce Can of Soda

Did you ever hear the saying “Don’t drink your calories”? Well, with 140 calories per 12 ounces of soda, you’ll need to be more active to negate these calories.
Combat these 140 calories by doing 50 minutes of yoga.

tacoOne Hard Shell Taco

You had one hard shell taco. This doesn’t seem so bad, right? Well, at 170 calories per taco, you could easily be eating your way to hours’ worth of exercise needed to get rid of these calories.
Combat these calories by doing 45 minutes of Pilates.

donutOne Glazed Cake Donut

If you think breakfast items aren’t as caloric as desserts, think again. With 360 calories, a single glazed donut requires about 60 times as much exercise to negate it as it does to eat it.
Combat it by shoveling snow for 60 minutes.

negate_3Fried Chicken

Chicken breast is relatively healthy, right? Wrong. Breading and frying chicken breast transforms an ordinarily healthy option into something fatty, and full of cholesterol.
Combat this 360-calorie main dish by jumping rope for 35 minutes.

negate_4Large Movie Popcorn

If you’re going to the movies, skip the popcorn. Full of butter and fat, a large-sized movie popcorn snack will set you back about 450 calories—as many as a light meal!
Combat these calories by jogging for 60 minutes.

negate_6Cheeseburger and Fries

Splurging on a cheeseburger and fries? Well, no big deal as long as you have time to exercise afterwards. A cheeseburger and a side of fries made at home comes in at about 640 calories.
Combat this meal by climbing the stairs for 75 minutes.


Dessert tastes better when enjoyed only occasionally. Especially because a single piece of cheesecake can contain about 710 calories. If you knew the calorie count before, would you still eat it?
Combat these calories by doing 95 minutes of cycling.

For more helpful information and advice on food, fitness, and focus resolutions, visit


*Calorie burn totals are based on a 140-pound woman. Keep in mind these are estimates, as the actual amount of time you need to work out varies with many factors, such as your weight, your fitness level, and others. And remember that an occasional treat is not only okay, it’s good for you!