Holiday Pounds
Contrary to popular belief that we tend to gain between 5 and 10 pounds over the holiday season, a research study from the National Institute of Health (NIH) found that in reality we gain on average 1 pound. While this gain is not detrimental to our health, over years the pounds do add up and contribute to the looming obesity epidemic and its associated diseases.
If you managed to stay active and keep holiday indulgences to a minimum, congratulations, if not, here is a plan of attack to get rid of that 1 pound you gained.
Plan of Attack
Did you know that there are 3500 calories in 1 pound of body fat? One way to get rid of that extra holiday pound is to expend an extra 3500 calories through physical activity. The following are some examples of various activities and their approximate energy expenditure. Mix and match your favourite activities for a total of 3500 calories per week. (That works out to a 500-calorie activity (or combination of activities) each day of the week). Remember, this plan will not work if you consume more calories than normal. If you gained more than 1 pound, continue to expend 3500 calories per week for additional weeks.
Activity Calories (30 Minutes)
|
Spin class |
375 |
|
Power walk 4.5 mph |
169 |
|
Walk the dog (leisure pace) |
131 |
|
Ice skating |
262 |
|
Wash the car |
169 |
|
Yoga & Stretching |
150 |
|
Stationary cycling (moderate) |
262 |
|
Circuit training |
300 |
|
Frisbee |
112 |
|
Weightlifting |
112 |
|
Stairclimber |
225 |
|
Jump Rope |
375 |
Note: These activity values are approximate based on a 165lb person performing 30 minutes of activity. (Energy metabolism is complex and can be different between individuals, a customized exercise and nutrition program is recommended.)
Shari Feuz, B.A. is the manager of Mixx Co-Fitness Studio in Coal Harbour. She is a kinesiologist and personal trainer and can be reached at shari@mixxco.com or 604-682-6499
Reference
Yanovski JA, Yanovski SZ, Sovik KN, et al. A prospective study of holiday weight gain. N Engl J Med 2000;342:861–7.
