Ever tell yourself “oh just one donut won’t hurt!” Technically you are right, one donut only contains roughly 200 calories. But let’s say that you had just one donut a day for a whole year. That would equal 73,000 calories, just from that one innocent little donut a day. Now let’s put that into perspective for you, one pound of fat has exactly 3,500 calories. So, in essence, you would have put on about 21 pounds of fat in one year from that one measly Tim Hortons donut!

Let’s compare your daily donut habit with a one-kilometer jog each day. Depending on your exact level of resistance and body weight, on average you can expect to burn about 120 calories per kilometer. Now if we do the math, we can easily figure out that in a year, one kilometer of jogging per day would give you a caloric deficit of 43,680. That works out to be about 12½ pounds of fat lost in a year from an evening run!

Having said that, you can now gauge your exercise accordingly to ensure a healthy body weight. Let’s say that you eat out at your favourite restaurant and top off a great evening with a piece of cheese cake (roughly 400 calories). You can easily burn that off by doing an extra 30 minutes of high-intensity cardio during your next workout.

Additionally, consider consulting a professional who will take all of your eating habits into consideration, whether that includes one donut or a bowl of ice cream per day, to customize a meal program for you to follow that is based on the foods that you get to choose. From then on, you communicate each week to review your progress and forecast the week to come.

Consider this, 56% of the Canadian population is considered overweight or obese, while in the U.S. over 60% of the population falls into this category. These numbers are so alarming, that obesity is now considered a major epidemic. Within that general category, waist circumference is an important “health risk” measurement because people who are abdominally obese are prime candidates for heart disease and Type 2 diabetes. It is accepted by obesity experts that abdominal fat is by far the most dangerous.

It’s never too late to improve your health and well-being. Years of bad eating habits, weight gain and inactivity can be quickly reversed, as the body responds so well to positive adjustments. The human body has an incredible ability to “course correct” and transform itself when an individual alters lifestyle habits over a period of time. All it takes is your willingness to take the first step and make fitness and proper nutrition an important part of everyday living.