You're correct, those foods that you posted are very caloric dense - however, you don't necessarily need to choose to eat those foods. There are far healthier a

You're correct, those foods that you posted are very caloric dense - however, you don't necessarily need to choose to eat those foods. There are far healthier alternatives that will fill you up, and have way less calories. E.g. my breakfast is 6 sticks of wheatbix + skim milk, 3 apples, 3 pears. Probably similar calories to a large chocolate bar, and way more satisfying =). My lunch is a wholemeal sandwich with fresh tomatoes, lettuce and some chicken breast, plus fruit. Very tasty, and not as caloric dense. For me, during my lunchtime run or swim, I usually burn between 300-350 calories (Garmin GPS watch with heart-rate monitor, I'm assuming it has reasonable accuracy). Then the cycle to work, 100 calories, the cycle back home, another 100 calories. Then 2-3 nights a week, I go to a kickboxing or weights session, that's probably 400-500 calories (This is very much an estimate - I can't wear my heart rate band during those sessions). Then weekends, you can go for a longer run/swim. It's fun! Ultimately though, you need to find activities you enjoy, otherwise you won't do them. You just need to find the healthy food you like eating, and the exercises that you like doing.