{"id":10606,"date":"2025-11-26T08:35:38","date_gmt":"2025-11-26T15:35:38","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=10606"},"modified":"2025-11-26T08:35:38","modified_gmt":"2025-11-26T15:35:38","slug":"exercise-you-need-to-burn-off-thanksgiving-foods","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2025\/11\/26\/exercise-you-need-to-burn-off-thanksgiving-foods\/","title":{"rendered":"Exercise You Need to Burn Off Thanksgiving Foods"},"content":{"rendered":"

The exercise that you need to burn off Thanksgiving foods shouldn’t deter you from enjoying the meal. Just think twice about some choices. Scroll down to read Janet Lee’s<\/a><\/strong> article on how to burn calories from Thanksgiving foods – from butter to pumpkin spice latte!<\/p>\n

\"Exercise<\/p>\n

It\u2019s the most dietarily-fraught time of the year.<\/p>\n

Thanksgiving brings all of the delicious meats, cheeses, sauces, gravies, and fat-blanched vegetables you can eat\u2026 and all of the accompanying pounds of additional\u00a0Thanksgiving weight gain\u00a0and shame along with them.<\/p>\n

It\u2019s no wonder so many\u00a0New Year\u2019s resolutions\u00a0involve losing weight and eating better. And that is why we\u2019re here (and why you\u2019re here).<\/p>\n

How Much Weight Does the Average Person Gain During the Holidays?<\/h2>\n

\"\"<\/p>\n

The good news: You know that familiar warning about how\u00a0the average American gains 5 to 10 pounds over the holidays<\/a>? Totally bogus.<\/p>\n

\u201cThere\u2019s no scientific data supporting that number,\u201d says\u00a0Jamie Cooper, Ph.D<\/a>., an exercise physiologist and associate professor in the Department of Foods and Nutrition at the University of Georgia.<\/p>\n

She co-authored a\u00a0study<\/a>, published in the\u00a0European Journal of Clinical Nutrition<\/i>, in which participants averaged just 1.7 lbs. gained.<\/p>\n

(Another study it references showed an average weight gain of 0.9 lbs.)<\/p>\n

OK, now the bad news: Those who exercised (at least 150 minutes a week on average) gained the same amount of weight as the people who didn\u2019t.\u00a0Gulp<\/i>.<\/p>\n

\u201cThat doesn\u2019t mean you should skip exercise,\u201d cautions Cooper, \u201cbut it really does come down to your food choices.\u201d<\/p>\n

Still, is it even worth worrying about such a small number? It\u2019s not\u00a0that<\/i>\u00a0hard to drop a couple pounds come January when you lay in your supplies of broccoli and\u00a0chicken breast.<\/p>\n

Except for many people, it\u00a0is<\/i>. Cooper says that many people won\u2019t\u00a0<\/i>drop their holiday weight in the new year.<\/p>\n

\u201cThere\u2019s something called creeping obesity,\u201d she explains. \u201cIf you put on a small amount of weight each year, year after year, it really adds up over time.\u201d<\/p>\n

The average American\u00a0gains 1 to 2 pounds a year<\/a>, and if that gain is gonna come primarily during the holidays, it makes sense to try to avoid it.<\/p>\n

How to Avoid Gaining Weight on Thanksgiving<\/h2>\n

So back to that exercise issue.<\/p>\n

Cooper\u2019s easiest tip for\u00a0surviving the season\u00a0without having to loosen your belt is to stick to your normal routine as far as trying to\u00a0eat healthy\u00a0and\u00a0work out\u00a0(it also can\u2019t hurt to kick up your exercise intensity a bit).<\/p>\n

In her study, initial body weight was a bigger predictor of holiday weight gain than exercise, meaning heavier people tended to put on more pounds.<\/p>\n

So if you\u2019re already lean and trim, you\u2019re on the right path.<\/p>\n

Cooper also suggests weighing yourself regularly during the holidays so you can catch the number creeping up \u2014 and then minimize excessive liquid calories, such as alcohol, punch, and eggnog.<\/p>\n

Finally, be aware of how many calories your food contains. \u201cThat single\u00a0holiday cookie\u00a0has 150 calories, and you\u2019d have to walk a mile-and-a-half to burn it off,\u201d she says.<\/p>\n

<\/div>\n

How Much Exercise Does It Take to Erase Thanksgiving Calories?<\/h2>\n

Read on to visualize what it takes to work off a typical Thanksgiving plate.* Then decide if that extra glass of wine is worth it.<\/p>\n

(All calorie counts are based on a 150-pound person, so if you weigh more, you\u2019ll also torch more calories.)<\/p>\n

1. Butter<\/h3>\n
<\/div>\n

\"\"<\/p>\n

Before your guests arrive, jumpstart the big day with some yoga sun salutations (3.3 METS<\/a>) to center your mind and adopt an \u201cattitude of gratitude.\u201d Ten minutes of flowing yoga will zap each pat of real butter (36 calories<\/a>).<\/p>\n

2. Turkey leg<\/h3>\n

\"\"<\/p>\n

You called dibs \u2014 via mass e-mail \u2014 on one of the drumsticks last week. Earn it by putting in some time in the kitchen because it\u2019ll take about two and a half hours of stove time (3.3 METS<\/a>) to burn off the\u00a0542 (pre-basted) calories<\/a>\u00a0in the drumstick.<\/p>\n

3. Pumpkin pie<\/h3>\n

\"\"<\/p>\n

Sign up for a T-Day morning turkey trot, and you won\u2019t have to feel too bad about pounding that\u00a0323-calorie<\/a>\u00a0slice of pumpkin pie.<\/p>\n

Maintain a 10-minute-mile pace (9.8 METS<\/a>) for a half hour, and you\u2019ll burn enough calories to top it with a tablespoon of\u00a0whipped cream<\/a>.<\/p>\n

4. Gravy<\/h3>\n

\"\"<\/p>\n

We don\u2019t need no stinkin\u2019 gravy packets.<\/p>\n

Your mom is making animal sauce the old-fashioned way \u2014 with the drippings and giblets.<\/p>\n

Help clean up the house (3.3 METS<\/a>) for 12 minutes before everyone arrives to cancel out each quarter-cup serving of turkey gravy (46 calories<\/a>).<\/p>\n

5. Sweet potato casserole<\/h3>\n

\"\"<\/p>\n

If you have visions of this Southern classic dancing in your head, make room for a serving (249 calories<\/a>) with just under an hour of moderate-intensity calisthenics (3.8 METS<\/a>) \u2014\u00a0push-ups,\u00a0crunches,\u00a0lunges,\u00a0squats, and\u00a0planks\u00a0\u2014 while watching the Thanksgiving Day parade.<\/p>\n

6. Wine<\/h3>\n

\"\"<\/p>\n

She only arrived five minutes ago and already your nosy Aunt Esther asks why you aren\u2019t married\/don\u2019t have kids\/wear your hair so short\/have that tattoo.<\/p>\n

Lace up your sneakers and head out for a 35-minute-long power walk (6 METS<\/a>) to make room for the two glasses of cabernet (244 calories<\/a>) it\u2019ll take to get you through dinner.<\/p>\n

Seated next to Aunt Esther, of course.<\/p>\n

7. Stuffing<\/h3>\n

\"\"<\/p>\n

Can\u2019t stop thinking about that dressing, huh? Rake leaves (3.8 METS<\/a>) for 38 minutes and negate the\u00a0162 calories<\/a>\u00a0in a 1\/3-cup serving of scrumptious-ness.<\/p>\n

(Who are you kidding? You better double up on that raking time.)<\/p>\n

8. Green bean casserole<\/h3>\n

\"\"<\/p>\n

If you prefer your vegetables unrecognizable, get a rope. Just nine minutes of\u00a0jump rope\u00a0(11 METS<\/a>) will torch a serving of those beans (111 calories<\/a>).<\/p>\n

9. Kugel<\/h3>\n

\"\"<\/p>\n

You heard Cousin Miriam is bringing her traditional Hannukah kugel. Organize a game of flag football (4 METS<\/a>), and you\u2019ll melt a one-cup serving (257 calories<\/a>) in about an hour.<\/p>\n

10. Cranberry sauce<\/h3>\n

\"\"<\/p>\n

Wanna make up for your exile to the kids\u2019 table by bogarting the cranberry sauce?<\/p>\n

Brave the pre-Black Friday sales (2.3 METS<\/a>) for an hour and 20 minutes to erase half a cup of that bittersweet, red muck (210 calories<\/a>).<\/p>\n

11. Pumpkin spice latte<\/h3>\n

\"\"<\/p>\n

You \u201ctreated\u201d yourself (for the 24th<\/sup>\u00a0time this month) to Starbucks\u2019 autumnal pumpkin potion for a mid-Turkey-Day jolt.<\/p>\n

Better do some max-effort calisthenics\u00a0(8 METS<\/a>). You\u2019ll need about 40 minutes to incinerate the calories lurking in a grande with 2 percent milk and whipping cream (380 kcal<\/a>).<\/p>\n

* Calories calculated from\u00a0The Compendium of Physical Activities<\/a>\u00a0using Cornell University\u2019s\u00a0METS to calories calculator<\/a>.<\/em><\/p>\n

<\/div>","protected":false},"excerpt":{"rendered":"

The exercise that you need to burn off Thanksgiving foods shouldn’t deter you from enjoying the meal. Just think twice about some choices. Scroll down to read Janet Lee’s article on how to burn calories from Thanksgiving foods – from butter to pumpkin spice latte! It\u2019s the most dietarily-fraught time of the year. Thanksgiving brings […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[918],"tags":[],"class_list":{"0":"post-10606","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-healthy-living-and-eating","7":"czr-hentry"},"yoast_head":"\nExercise You Need to Burn Off Thanksgiving Foods - Fitness, Health & Longevity With Coach Rich Dafter<\/title>\n<meta name=\"description\" content=\"The exercise that you need to burn off Thanksgiving foods shouldn't deter you from enjoying the meal. 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