Food/Drink	Energy Value	Exercise
1 Chocolate cup cake	240 calories	27 minutes beach volley ball
2 Pancakes with maple syrup	402 calories	40 minutes lap swimming
1 Glass wine	125 calories	12 minutes skipping
1 Medium chips	380 calories	45 minutes cross trainer
1 Big mac meal with medium coke	990 calories	110 minutes cycling
1 Chocolate Bar	260 calories	30 minutes lap swimming
600ml Coke	250 calories	32 minutes tennis
1 Cider	260 calories	30 minutes running
1 Schooner	145 calories	17 minutes running

*a calorie is a unit of energy

From “You can’t out train a bad diet”.

To lose weight : Calories OUT > (greater than) Calories In

To maintain weight: Calories OUT = (equal to) Calories IN

To gain weight: Calories IN > (greater than) Calories OUT

“The most important thing I want to get across is that maintaining weight loss is just hard. It takes a dedication to exercise and eating right most of the time.” Trisha Yearwood

The equation is simple, in practice much more challenging.  But, it is possible.  Never give up on your goals or the person you dream to be.  Health is really Wealth.