Don't think of how much you have to exercise to burn one meal off. It's better to look at the big picture. A bagel with cream cheese (sounds delicious, by the way) isn't bad, but more fiber and more protein will probably be better fuel for your body.
More exercise usually leads to more food being necessary. That is why repetitive exercise for a long period is not great for weight loss. Shorter, more intense workouts will be enough, and allow you to eat in range. Plus, a 30 minute game of basketball with friends will be more fun than 90 minutes alone on a treadmill, or running down the street.
Once you get your 30 minutes of cardio, and some weight lifting to maintain muscle, any extra exercise is just an expenditure of energy.
I agree with Ishcan - your breakfast needs protein after a run. It'll help your body recover properly.
the bagels we get in the office on Fridays with cream cheese come out at about 360 calories. Do you have room for a 700 calorie breakfast in your day?
Maybe 1/2 the bagel with an egg and some ham instead? Or replace the bagel with an english muffin + protein (yes, like an egg mcmuffin).
Fitness Minutes: (26,649)
24 7/24/13 10:07 A
In the future, think about balancing your breakfast out with more fiber and protein so that it'll fill you up on less. Try switching out a plain bagel for whole wheat and the cream cheese for peanut butter. Chances are you won't need the second one.
When I run in the morning, I like to have a small snack before I go so I'm not starving and ready to eat anything in sight as soon as I get home. A handful of cashews, a small apple, or a banana holds me over. Then when I get back, I make an omelet with a couple eggs, spinach, and tomatoes with a side of whole wheat bread.
Hope that helps!
Fitness Minutes: (84,154)
2,489 7/24/13 10:06 A
A better way to look at it is to estimate TDEE (your total daily energy expenditure) this includes your BMR (basal metabolic rate or how many calories your body burns just to stay alive), your daily activities and your exercise calories burned. Add these together and you get the total amount of calories to maintain your current weight. Exercise will increase TDEE.
If you subtract 500 cals a day from this number, you will lose 1 lb per week. Since you are already likely a healthy weight for your height, this should be your expectation. If you are overweight, max 2 lbs per week or -1000 cals a day.
Don't look at exercise as burning off the food you just ate or are about to eat. Look at the bigger picture. It's much more simple and you will not develop an unhealthy relationship between exercise and food.
I like to look at exercise as building a fit and healthy body and allowing me to be able to eat more and still lose weight. Food does not need to be "burned off", I eat to fuel my body properly for exercise and performing at my peak. I don't exercise to punish myself for eating.
Edited by: JENNILACEY at: 7/24/2013 (10:08)
Fitness Minutes: (6,555)
2,543 7/24/13 9:42 A
You don't want to get into the mindset of using exercise as punishment for eating. It's not constructive and won't build up exercise as a good habit in your mind.
If memory serves, a bagel is about 200 calories each and cream cheese is about 50 calories per tablespoon.
A good rule of thumb for running is 100 calories burned per mile. Its not exact but a decent estimate to start from.
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