By Pete Ryan
On average we gain weight over the holidays[i].
Unfortunately, for many that weight gain is cumulative and permanent[ii].
Many people believe we add around 5-10 pounds over the holidays, but in fact we
only add between a pound or two a year (0.5-1Kg approx.) during the holiday
season. The bad news is we do not tend to lose that weight and it accumulates each
year[iii].
Even those who are keen about weight loss (buying equipment and tools to monitor
and aid in fat control), take an average of 5 months to lose the fat gained
over the holidays[iv],
so how will the average person hope to ever lose the weight accrued by holiday
laxity?
There are counters to these fat gains, as we know, prevention
is better than trying to correct a problem once you have it. One method that
seems successful is to weigh yourself daily over the holiday season[v]
[vi].
By weighing you can counteract any gains before they become serious. Another
option is to consider adding in lower calorie meals between those high calorie
feasts. Salad, steamed vegetables and snacks of fruit can all lower the daily
calorific intake if you find yourself starting to add on a little fat. Consider
portion control at the more indulgent meals, smaller portions can really lead
to smaller waistlines[vii].
Lastly increase physical activity, this does not have to mean more hours in the
gym[viii].
Go for a hike in the woods or stroll along a beach, cycle or indulge in any
activity that burns calories and is enjoyable to you. If this means the gym,
then by all means include more sessions, add in some form of cardio and
resistance work into your workouts, also compressing more activity into every
session, you can use supersets, or complexes to increase exercise density (so
more work, or tonnage lifted, per hour).
So, let’s look at practical examples you can use. Let’s say
you burn 300Kcal per session, and let’s also say the average person puts on 1-2
pounds over the Xmas period. Although we have a lot of variables, let’s look at
basic energy in/energy out. A pound of fat is about 3,500Kcal, so you would
need around 12-24 exercise sessions to burn off that many calories. So, I would
start at the beginning of December, before the time you indulge and include 3-4
sessions a week. As an example 1 hour of hiking is approximately 370Kcal per
hour, an hour of weight training 266Kcal. Obviously intensity and bodyweight
can affect these numbers.
Below I have included a list of activities and the calories
burnt (taken from Harvard heart letter). These are obviously estimates, but
they can give you some idea of the exertion needed to do each form of activity,
but generally whatever the activity, the more strenuous it is, the more
calories are burnt per hour. So, allow yourself to enjoy the coming holiday season,
but be aware of the actions you need to be taking to avoid unwanted fat gain.
All info gathered from Harvard medical school[ix]
|
Calories burned in 30-minute activities
|
|||
|
Gym
Activities
|
125-pound
person
|
155-pound
person
|
185-pound
person
|
|
Weight
Lifting: general
|
90
|
112
|
133
|
|
Aerobics:
water
|
120
|
149
|
178
|
|
Stretching,
Hatha Yoga
|
120
|
149
|
178
|
|
Calisthenics:
moderate
|
135
|
167
|
200
|
|
Riders:
general
|
150
|
186
|
222
|
|
Aerobics:
low impact
|
165
|
205
|
244
|
|
Stair
Step Machine: general
|
180
|
223
|
266
|
|
Teaching
aerobics
|
180
|
223
|
266
|
|
Weight
Lifting: vigorous
|
180
|
223
|
266
|
|
Aerobics,
Step: low impact
|
210
|
260
|
311
|
|
Aerobics:
high impact
|
210
|
260
|
311
|
|
Bicycling,
Stationary: moderate
|
210
|
260
|
311
|
|
Rowing,
Stationary: moderate
|
210
|
260
|
311
|
|
Calisthenics:
vigorous
|
240
|
298
|
355
|
|
Circuit
Training: general
|
240
|
298
|
355
|
|
Rowing,
Stationary: vigorous
|
255
|
316
|
377
|
|
Elliptical
Trainer: general
|
270
|
335
|
400
|
|
Ski
Machine: general
|
285
|
353
|
422
|
|
Aerobics,
Step: high impact
|
300
|
372
|
444
|
|
Bicycling,
Stationary: vigorous
|
315
|
391
|
466
|
|
Training
and Sport Activities
|
|||
|
Billiards
|
75
|
93
|
111
|
|
Bowling
|
90
|
112
|
133
|
|
Dancing:
slow, waltz, foxtrot
|
90
|
112
|
133
|
|
Frisbee
|
90
|
112
|
133
|
|
Volleyball:
non-competitive, general play
|
90
|
112
|
133
|
|
Water
Volleyball
|
90
|
112
|
133
|
|
Archery:
non-hunting
|
105
|
130
|
155
|
|
Golf:
using cart
|
105
|
130
|
155
|
|
Hang
Gliding
|
105
|
130
|
155
|
|
Curling
|
120
|
149
|
178
|
|
Gymnastics:
general
|
120
|
149
|
178
|
|
Horseback
Riding: general
|
120
|
149
|
178
|
|
Tai Chi
|
120
|
149
|
178
|
|
Volleyball:
competitive, gymnasium play
|
120
|
149
|
178
|
|
Walking:
3.5 mph (17 min/mi)
|
120
|
149
|
178
|
|
Badminton:
general
|
135
|
167
|
200
|
|
Walking:
4 mph (15 min/mi)
|
135
|
167
|
200
|
|
Kayaking
|
150
|
186
|
222
|
|
Skateboarding
|
150
|
186
|
222
|
|
Snorkeling
|
150
|
186
|
222
|
|
Softball:
general play
|
150
|
186
|
222
|
|
Walking:
4.5 mph (13 min/mi)
|
150
|
186
|
222
|
|
Whitewater:
rafting, kayaking
|
150
|
186
|
222
|
|
Dancing:
disco, ballroom, square
|
165
|
205
|
244
|
|
Golf:
carrying clubs
|
165
|
205
|
244
|
|
Dancing:
Fast, ballet, twist
|
180
|
223
|
266
|
|
Fencing
|
180
|
223
|
266
|
|
Hiking:
cross-country
|
180
|
223
|
266
|
|
Skiing:
downhill
|
180
|
223
|
266
|
|
Swimming:
general
|
180
|
223
|
266
|
|
Walk/Jog:
jog <10 min.="" span="">
|
180
|
223
|
266
|
|
Water
Skiing
|
180
|
223
|
266
|
|
Wrestling
|
180
|
223
|
266
|
|
Basketball:
wheelchair
|
195
|
242
|
289
|
|
Race
Walking
|
195
|
242
|
289
|
|
Ice
Skating: general
|
210
|
260
|
311
|
|
Racquetball:
casual, general
|
210
|
260
|
311
|
|
Rollerblade
Skating
|
210
|
260
|
311
|
|
Scuba
or skin diving
|
210
|
260
|
311
|
|
Sledding,
luge, toboggan
|
210
|
260
|
311
|
|
Soccer:
general
|
210
|
260
|
311
|
|
Tennis:
general
|
210
|
260
|
311
|
|
Basketball:
playing a game
|
240
|
298
|
355
|
|
Bicycling:
12-13.9 mph
|
240
|
298
|
355
|
|
Football:
touch, flag, general
|
240
|
298
|
355
|
|
Hockey:
field & ice
|
240
|
298
|
355
|
|
Rock
Climbing: rappelling
|
240
|
298
|
355
|
|
Running:
5 mph (12 min/mile)
|
240
|
298
|
355
|
|
Running:
pushing wheelchair, marathon wheeling
|
240
|
298
|
355
|
|
Skiing:
cross-country
|
240
|
298
|
355
|
|
Snow
Shoeing
|
240
|
298
|
355
|
|
Swimming:
backstroke
|
240
|
298
|
355
|
|
Volleyball:
beach
|
240
|
298
|
355
|
|
Bicycling:
BMX or mountain
|
255
|
316
|
377
|
|
Boxing:
sparring
|
270
|
335
|
400
|
|
Football:
competitive
|
270
|
335
|
400
|
|
Orienteering
|
270
|
335
|
400
|
|
Running:
5.2 mph (11.5 min/mile)
|
270
|
335
|
400
|
|
Running:
cross-country
|
270
|
335
|
400
|
|
Bicycling:
14-15.9 mph
|
300
|
372
|
444
|
|
Martial
Arts: judo, karate, kickbox
|
300
|
372
|
444
|
|
Racquetball:
competitive
|
300
|
372
|
444
|
|
Rope
Jumping
|
300
|
372
|
444
|
|
Running:
6 mph (10 min/mile)
|
300
|
372
|
444
|
|
Swimming:
breaststroke
|
300
|
372
|
444
|
|
Swimming:
laps, vigorous
|
300
|
372
|
444
|
|
Swimming:
treading, vigorous
|
300
|
372
|
444
|
|
Water
Polo
|
300
|
372
|
444
|
|
Rock
Climbing: ascending
|
330
|
409
|
488
|
|
Running:
6.7 mph (9 min/mile)
|
330
|
409
|
488
|
|
Swimming:
butterfly
|
330
|
409
|
488
|
|
Swimming:
crawl
|
330
|
409
|
488
|
|
Bicycling:
16-19 mph
|
360
|
446
|
533
|
|
Handball:
general
|
360
|
446
|
533
|
|
Running:
7.5 mph (8 min/mile)
|
375
|
465
|
555
|
|
Running:
8.6 mph (7 min/mile)
|
435
|
539
|
644
|
|
Bicycling:
> 20 mph
|
495
|
614
|
733
|
|
Running:
10 mph (6 min/mile)
|
495
|
614
|
733
|
|
Outdoor
Activities
|
|||
|
Planting
seedlings, shrubs
|
120
|
149
|
178
|
|
Raking
Lawn
|
120
|
149
|
178
|
|
Sacking
grass or leaves
|
120
|
149
|
178
|
|
Gardening:
general
|
135
|
167
|
200
|
|
Mowing
Lawn: push, power
|
135
|
167
|
200
|
|
Operate
Snow Blower: walking
|
135
|
167
|
200
|
|
Plant
trees
|
135
|
167
|
200
|
|
Gardening:
weeding
|
139
|
172
|
205
|
|
Carrying
& stacking wood
|
150
|
186
|
222
|
|
Digging,
spading dirt
|
150
|
186
|
222
|
|
Laying
sod / crushed rock
|
150
|
186
|
222
|
|
Mowing
Lawn: push, hand
|
165
|
205
|
244
|
|
Chopping
& splitting wood
|
180
|
223
|
266
|
|
Shoveling
Snow: by hand
|
180
|
223
|
266
|
|
Home
& Daily Life Activities
|
|||
|
Sleeping
|
19
|
23
|
28
|
|
Watching
TV
|
23
|
28
|
33
|
|
Reading:
sitting
|
34
|
42
|
50
|
|
Standing
in line
|
38
|
47
|
56
|
|
Cooking
|
75
|
93
|
111
|
|
Child-care:
bathing, feeding, etc.
|
105
|
130
|
155
|
|
Food
Shopping: with cart
|
105
|
130
|
155
|
|
Moving:
unpacking
|
105
|
130
|
155
|
|
Playing
w/kids: moderate effort
|
120
|
149
|
178
|
|
Heavy
Cleaning: wash car, windows
|
135
|
167
|
200
|
|
Child
games: hop-scotch, jacks, etc.
|
150
|
186
|
222
|
|
Playing
w/kids: vigorous effort
|
150
|
186
|
222
|
|
Moving:
household furniture
|
180
|
223
|
266
|
|
Moving:
carrying boxes
|
210
|
260
|
311
|
|
Home
Repair
|
|||
|
Auto
Repair
|
90
|
112
|
133
|
|
Wiring
and Plumbing
|
90
|
112
|
133
|
|
Carpentry:
refinish furniture
|
135
|
167
|
200
|
|
Lay or
remove carpet/tile
|
135
|
167
|
200
|
|
Paint, paper,
remodel: inside
|
135
|
167
|
200
|
|
Cleaning
rain gutters
|
150
|
186
|
222
|
|
Hanging
storm windows
|
150
|
186
|
222
|
|
Paint
house: outside
|
150
|
186
|
222
|
|
Carpentry:
outside
|
180
|
223
|
266
|
|
Roofing
|
180
|
223
|
266
|
|
Occupational
Activities
|
|||
|
Computer
Work
|
41
|
51
|
61
|
|
Light Office
Work
|
45
|
56
|
67
|
|
Sitting
in Meetings
|
49
|
60
|
72
|
|
Desk
Work
|
53
|
65
|
78
|
|
Sitting
in Class
|
53
|
65
|
78
|
|
Truck
Driving: sitting
|
60
|
74
|
89
|
|
Bartending/Server
|
75
|
93
|
111
|
|
Heavy
Equip. Operator
|
75
|
93
|
111
|
|
Police
Officer
|
75
|
93
|
111
|
|
Theater
Work
|
90
|
112
|
133
|
|
Welding
|
90
|
112
|
133
|
|
Carpentry
Work
|
105
|
130
|
155
|
|
Coaching
Sports
|
120
|
149
|
178
|
|
Masseur,
standing
|
120
|
149
|
178
|
|
Construction,
general
|
165
|
205
|
244
|
|
Coal
Mining
|
180
|
223
|
266
|
|
Horse
Grooming
|
180
|
223
|
266
|
|
Masonry
|
210
|
260
|
311
|
|
Forestry,
general
|
240
|
298
|
355
|
|
Heavy
Tools, not power
|
240
|
298
|
355
|
|
Steel
Mill: general
|
240
|
298
|
355
|
|
Firefighting
|
360
|
446
|
533
|
(This
table was first printed in the July 2004 issue of the Harvard Heart Letter. For more
information or to order, please go to http://www.health.harvard.edu/heart.)
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[i]
Yanovski JA, et al. A prospective study of holiday weight gain. 2015 Feb 21 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4336296/
[ii]
Holiday weight gain slight, but may last a lifetime. 2000 March 22 https://www.nichd.nih.gov/newsroom/releases/holidayweightgain
[iii] Diaz-Zavala
RG, et al. Effect of the holiday season on weight gain: A narrative review.
2017 Jul 4 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5514330/
[iv]
Wansink B, et al. Weight gain over the holidays in three countries. 2016 Sept
22 https://www.nejm.org/doi/full/10.1056/NEJMc1602012
[v] Frances
M, et al. Effectiveness of a brief behavioural intervention to prevent weight
gain over the Christmas holiday period: randomised controlled trial. 2018 Dec
10 https://www.bmj.com/content/363/bmj.k4867
[vi]
Kaviani S, et al. Daily self-weighing to prevent holiday-associated weight gain
in adults. 2019 May 22 https://onlinelibrary.wiley.com/doi/abs/10.1002/oby.22454
[vii]
Holiday weight: How to maintain, not gain. 2018 Nov 27 https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/holiday-weight-how-to-maintain-not-gain/art-20390088
[viii]
Sarnataro BR. Exercise to lose weight. https://www.webmd.com/fitness-exercise/features/exercise-lose-weight#1
[ix]
Calories burned in 30 minutes for people of three different weights. https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities
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