Calories In, Calories Out

Simple math... calories in vs. calories out. And a rude awakening, possibly...

Walking (4 mph): 249 calories/hr (calculated on my current weight of 140 lbs)
Jogging (5 mph): 426 calories/hr
Swimming: 249 calories/hr
Cycling (13 mph): 610 calories/hr
Heavy Aerobic Exercise: 494 calories/hr

Starbucks Caffe Latte, non-fat milk: 165 cal.
Starbucks Mocha Malt Frappuccino coffee: 570 cal.
McDonald's cheeseburger (the little "kids" one): 330 cal.
McDonald's Big and Tasty with cheese: 590 cal.
BK Whopper with cheese: 850 cal.
Wendy's Jr. Cheeseburger: 310 cal.
McDonald's small fries: 210 cal.
McDonald's large fries: 540 cal. (610 cal for super size)
KFC breast, fried: 370 cal.
KFC fried chicken sandwich: 450 cal.
McDonald's Chicken McGrill (no mayo): 300 cal.
Turkey Breast Subway (5.4 oz): 215 cal.
Taco Supreme (Taco Bell): 260 cal.

Sushi, california roll (9 pieces): 281 cal.
Egg Bagel (3.5 inch, plain): 200 cal.
chocolate chip cookie (1): 48 cal.
vanilla ice cream (1/2 cup): 132 cal.
Haagen-Dazs macadamia nut brittle ice cream (1/2 cup): 330 cal.
Ritz crackers (2) (who only eats two?!?): 35 cal.
yeast glazed donut (1): 242 cal.
Bran muffin (1.5 oz- little one): 125 cal.
Bran muffin (5 oz- big one): 405 cal.
Beer (12 fl. oz): 145 cal.
margarita (3 fl. oz): 170 cal.

And so it's NO wonder why it's so easy to gain weight, if you eat junk freely, and do ZERO exercise to at least balance out part of it. But to LOSE weight/fat... you pretty much HAVE to give up the junk, otherwise you just can't exercise enough to balance anything out.