How to burn the calories gaines from a medium sized burger i ate with extra cheese. is this okay to have it four times in a month.

It's ok: Walking a few miles a day is good way to start exercising, and friends and family can keep you company.

More than calories: That burger with cheese has more to harm you than calories. It will grow bacteria in your GI tract that can increase stress, inflammation, and Insulin resistance. These effects can last for days. To overcome binge eating read kelly mcgonigal's book, the will power instinct, 2012.