I said no to a cookie earlier - 60 calories
I had a little snack and wanted to nibble more (would have been a mini binge). I wasn't hungry so food would not have satisfied me and I would have kept eating until I was stuffed. And of course it would have been high calorie foods (sweet delights).
Instead I went out and worked in the garden. I was out there 90 min and burned 523 cal - www.healthstatus.com/cgi-bin/calc/calculat
So instead of eating at least 300 cal (a mini binge) I burned 523 cal.
350 cal = 1/10th of a lb.
No wonder I am overweight as I mindlessly nibble throughout the day.