A study published in the Journal of Strength and Conditioning Research looked at the calorie-burning effects of a 50-minute Body Pump workout. Subjects burned, on average, 265 calories during the workout. The men burned a little more calories (315) compared to the women (214).
Since popcorn is 100% whole grain, itâs also a good source of fiber, and as long as you air-pop it and donât douse it in butter, oil or salt, it wonât add much artery-clogging fat to your diet. But the findings arenât license to substitute popcorn in your diet for fruits and vegetables, says Vinson.
1 Snack: 3 cups popped popcorn (3.5 grams of fiber)  Start your day with a whole-grain cereal that has at least 5 grams of fiber. Look at the list of ingredients to be sure the whole grain (such as whole wheat, whole rye, or whole oats) is first on the list.