Now that the Halloween events of trick or treating are over, let’s talk about the candy. More specifically, let’s talk about how to balance out the candy that you have, or will consume. All foods, including candy, are filled with calories, and all calories count. Here’s a quick glimpse into how many calories are in some of the popular, fun size, Halloween candy packages.
3 Musketeers: 63 calories 100 Grand: 95 calories Almond Joy: 80 calories
Baby Ruth: 85 calories Butterfinger: 85 calories Charleston Chew: 30 calories
Dots: 70 calories Heath Bar: 77 calories Hershey’s Bar: 67 calories
Jelly Belly’s: 35 calories Kit Kat: 70 calories M&M’s (Plain): 73 calories
M&M’s (Peanut): 90 calories M&M’s (Peanut Butter): 95 calories Milk Duds: 40 calories
Milky Way: 80 calories Milky Way Dark: 81 calories Mike & Ike: 50 calories
Mounds: 80 calories Mr. Goodbar: 90 calories Nerds: 50 calories
Nestle Crunch: 60 calories Pay Day: 90 calories Raisinets: 67 calories
Reese’s PB Cup: 110 calories Reese’s NutRageous: 95 calories Skittles: 80 calories
Snickers: 80 calories Snickers (Peanut Butter): 130 calories SweeTarts: 10 calories
Take 5: 100 calories Twix: 80 calories Whoppers: 100 calories
York Peppermint Pattie: 60 calorie
Now that we know how many calories are in candy we ate, or will soon eat, we need to know how to balance out those calories. To balance out those calories, we need to burn those calories. That being said, let’s look into the calories that are burned during different exercises and types of physical activity. These examples are just that though, examples. Examples to show you how long it would take, and what you would have to do to burn off the calories you consumed. These examples are based on a 150 pound person. Exercise is not a “one size fits all” so you would need to adjust the calories burned for your current weight.
Let’s start with walking. Walking at a brisk pace of about 4 miles per hour for 20 minutes will burn about 117 calories. That means you could burn off Raisinets and some Mike & Ikes in those 20 minutes.
What about walking up and down some stairs, which could be done at home or at work on a break? Walking up and down stairs for 15 minutes would burn about 137 calories. During those 15 minutes, that means you could just about burn off a Take 5 and Milk Duds.
15 minutes of Calisthenics such as sit-ups, jumping jacks, knee lifts, lunges, and squats also burn about 137 calories. That could burn off plain M&M’s and a 3 Musketeer.
Cardio machines such as an elliptical, stationary bike, or treadmill at a fast pace can burn close to 200 calories in 15 to 20 minutes. Doing this could burn off a Reese’s Peanut Butter Cup and a Pay Day.
Now that you know how long it can take to burn off just 2 small Halloween treats, plan ahead before you eat your treats so you know what you will have to do to negate it!
You can specifically calculate how many calories you burn, based on your weight, for different exercises. Multiply your weight by the number below to find out how many calories you can burn, per minute, of that specific type of exercise. The third column in the table below will tell you how many calories a 150 pound person would burn, per minute.
Bicycling (5.5 mph)
|
.029
|
4.35
| |
Jumping Rope (70 jumps per minute)
|
.074
|
11.1
| |
Running (8-minute mile)
|
.095
|
14.25
| |
Squats
|
.096
|
14.4
| |
Swimming, crawl, slow
|
.058
|
8.7
| |
Walking, normal pace, asphalt road
|
.036
|
5.4
| |
Weight training, free weights
|
.039
|
5.85
| |
Weight training, circuit training
|
.042
|
6.3
|
We all know that the holiday season, from Halloween to the New Year is when most people gain weight. The extra weight gain can be contributed to the little treats here and there, the bite of this here and a bite of that there. To avoid this extra weight gain, start with negating the extras you are eating with a little extra exercise. Use the calculations above to determine what you need to do in order to keep yourself balanced!
Until next time,
Miranda Harris
mharris@mvhospital.net
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