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It has happened to everyone. You eat something that was not good for you, and now you feel like you are getting fatter by the hour.

The foods that are not healthy are usually those that are also very high in calories. They can easily throw us off with our calorie balance. And you know very well what follows if you eat more calories than you expend - you store the extra calories in the form of subcutaneous fat.

So, you made a mistake already by eating the "bad" food. Now, how do you correct it?

First, you have to find out how many calories there were in what you ate, that brought you over your total calories for the day. You can do that by visiting a comprehensive foods database such as CalorieKing and finding the corresponding food and portion size.

Second, you have to determine how many calories you burn for one hour, during your favorite physical activity. Here is an example of some common activities and the calories burned with them:

Stationary bicycle (light effort) - 2.5 cal/lb/hour
Running - 4.5 cal/lb/hour
Weight lifting - 2.7 cal/lb/hour

You can easily determine your energy expenditure with these sports, using the above examples. The number of calories in the result will be for one hour exercising, performing the physical activity.

If you divide the result by 60, you will get what you expend for one minute. Next, you need to divide the total calories of the food you ate by the calories for 1 minute of your favorite sports activity. That will give you how many minutes you will have to perform the corresponding activity in order to burn the same amount of calories.

If you want to see a list of common 'bad' foods, along with the calories they contain, and more sports activities to burn these calories, you can go to this page where you will find an article with this information.

About the Author: Resource Box:

Ivan Nikolov, a top five natural bodybuilder, shares with you his secrets about his favorite foods and supplements, training routines and exercises. Visit his web site http://www.ivannikolov.com to learn more about what you need to know if you want to be a natural bodybuilder or simply look like one.

For more on common "bad" foods and exercises to burn the calories from these foods visit the page "How Much Exercise to Burn off Foods you Ate?".