How to Burn Off Extra Calories

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By amberdawn
User-Submitted Article

Article Rating: (9 Ratings)

It can be difficult to stick with an exercise program, but a weight loss program that gets you moving will make you more fit and toned. One way to do this is with a regimen using a token reward system. A plan that helps you easily keep track of your snacks and exercise in conjunction, is much more likely to succeed than diet plans that have you counting every calorie, or diets that don't let you eat any treats that you love. This article will give tips on how to do this so you can balance those snacks you enjoy with just the right amount of exercise to stay healthy.

Difficulty: Moderate

Instructions

Things You'll Need:

Small container
Beads, dried beans, buttons, or other small tokens
Another small container, but clear is best for the second one
A treadmill
A little will-power

Step 1

Select an area where you can put your tokens and containers. Putting your tokens in a highly visible area will ensure that you don't just forget about about your weight loss program. I put mine over the TV. That way if I'm sitting and watching it, I see it and think "I should be on my treadmill while I watch this show." Multitasking is a great time saver.
Step 2

Remember every time you eat a snack. When you eat one serving of an unhealthy snack or dessert, you will place a token from the first container into the clear container. That token represents extra calories that you need to burn off on your treadmill for your weight loss program. A good guideline to start is 1 chocolate = 1 token, and 1 cookie/brownie = 2 tokens.
Step 3

Count your tokens each day as part of this weight loss program. When you plan your workout for the day, you should walk briskly on the treadmill for 10 minutes for every 1 token you have. So if you eat a cookie for snack and a chocolate for dessert, walk for 30 minutes.
Step 4

Consider how many tokens you have each day BEFORE you say yes to a snack. If you were unable to work out the day before, and you know you have 3 tokens waiting for you at home, don't have an unhealthy snack that day. Instead, have fruit or veggies. Then when you go home, and use your treadmill, catch up on the workout you missed and exercise for those 30 minutes so that the next day you can have a treat. This give and take weight loss program helps you two-fold. It will help you keep track of how much junk you are eating, but still allow you to have SOME. Everything in moderation. It will also help you keep track of how active you should be, based on your diet. I hope you find that this plan works for you, because it has helped me. Good luck!

Comments

FrazzledNanny said

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on 3/31/2009 Great tips for burning extra calories. 5*

Oktobers said

on 1/6/2009 This is a great idea, and it makes you stick to your diet that's for sure! Thanks for writing this!

amberdawn said

on 11/1/2008 Actually...I DO use a food diary too! At least to start it helps me keep track of portions. After all, this exercise method focuses on unhealthy snacks. If I were to eat unhealthy meals too, I don't think any of this would work as well. Thanks for mentioning that so I could clarify :)

Scarlett9284 said

on 11/1/2008 Wow, sounds like a clever plan and easier than keeping a food diary too! When I'm cleared to exercise (waiting the six weeks you have to after giving birth), I'll definitely have to try this out! Thanks!