A recent study done by the Johns Hopkins Bloomberg School of Public Health showed that labeling soft drinks with information suggesting how long a person would have to jog to burn off calories consumed proved to be more effective than labeling with calories alone in four Baltimore inner-city neighborhoods.  It’s no secret that many of us drink our bodies obese by consuming far too many sugary sodas, energy drinks and fruit-flavored beverages. What’s impressive about this study is that it seemed to work with the teens in the area – ages 12 – 18.

Right now, food labels are fairly difficult to understand. Often times, good-for-you messages on the front of the label seem to contradict bad-for-you ingredients on the back. Then there are the nutrition facts, which require some degree of mathematics to fully comprehend just how much you’re eating or drinking. Could you imagine if food manufacturers started labeling junk foods by length of exercise required to burn them off? I predict junk food consumption would drop dramatically. Needless to say, it would take nothing short of an act of God to make this happen.

That said, I thought I throw together a list of popular junk foods and how long it would take to burn them off. Here you go!


160 pounds is right around the average weight of today’s US woman. Whether you’re a man or a woman, if you weigh less, you’ll have to work MORE to burn the calories. If you weigh more, you’ll have to work LESS to burn the calories. When it comes to real food,  I don’t play the “calorie game”…ever, but when it comes to junk food – or foods that are mostly bad, all bets are off. It’s good to be somewhat conscious of what you’re putting into your body. If you happen to be a perfect clean eater, good for you. If you’re like me, and enjoy a little bit of (good) chocolate, or a little bit of something savory…keep the following in your back pocket for a reality check.

Jogging = 10 minute miles


FoodIf you weigh 160, you’d have to jog this long
26 Tostitos Tortilla Chips = 260 Cal22 min
1 TWIX Bar = 280 Cal23 min
3 Small Chocolate Chip Cookies  = 300 Cal25 min
4 Tbsp Ranch Dressing = 300 Cal25 min
1 Starbucks Grande Mocha = 330 Cal28 min
1 Svg B&J Chubby Hubby = 330 Cal28 min
1 McDonald’s Medium Fries = 380 Cal32 min
6oz BR Mint Choc Chip Ice Cream = 405 Cal34 min
1 Starbucks Blueberry Scone = 460 Cal38 min
1 Small Buttered AMC Popcorn = 600 Cal50 min
Taco Bell Fiesta Taco Salad = 770 Cal1 hr 4 min
1 Reg Quiznos Tuna Salad Sub = 1120 Cal1 hr 33 min
Cheesecake Factory Turkey Burger = 1373 Cal1 hr 54 min
1 Slice Cheesecake Factory Carrot Cake = 1549 Cal2 hr 34 min

**Time rounded to the nearest minute.**