{"id":7199,"date":"2023-11-29T10:39:02","date_gmt":"2023-11-29T17:39:02","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=7199"},"modified":"2024-12-04T10:02:55","modified_gmt":"2024-12-04T17:02:55","slug":"how-to-burn-off-thanksgiving","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2023\/11\/29\/how-to-burn-off-thanksgiving\/","title":{"rendered":"How to Burn Off Thanksgiving"},"content":{"rendered":"
<\/div>

How much exercise does it take to burn off Thanksgiving? Read on to visualize what it takes to work off a typical Thanksgiving meal.<\/p>\n

\"Here\u2019s<\/div>\n
\n

Do you want to lose weight, build muscle, or feel more fit?\u00a0Join Beachbody On Demand<\/a>, and get access to Beachbody\u2019s world-famous programs, including 21 Day FIX\u00ae, 80 Day Obsession\u2122, and P90X\u00ae. Don\u2019t miss out on your chance for amazing results.\u00a0Sign up today!<\/a><\/p>\n<\/div>\n

\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<\/a>\u00a0and shame along with them.<\/p>\n

It\u2019s no wonder so many\u00a0New Year\u2019s resolutions<\/a>\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

\"\"<\/a><\/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<\/a>\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<\/a>\u00a0has 150 calories, and you\u2019d have to walk a mile-and-a-half to burn it off,\u201d she says.<\/p>\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

\"\"<\/a><\/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

\"\"<\/a><\/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

\"\"<\/a><\/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

Get a healthier recipe:<\/strong>\u00a0Pumpkin pie with whole wheat crust.<\/a><\/p>\n

4. Gravy<\/h3>\n

\"\"<\/a><\/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

\"\"<\/a><\/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<\/a>,\u00a0crunches<\/a>,\u00a0lunges<\/a>,\u00a0squats<\/a>, and\u00a0planks<\/a>\u00a0\u2014 while watching the Thanksgiving Day parade.<\/p>\n

6. Wine<\/h3>\n

\"\"<\/a><\/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

\"\"<\/a><\/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

Get a healthier recipe:<\/strong>\u00a0Bulgur apple and sage stuffing<\/a><\/p>\n

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

\"\"<\/a><\/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

Get an even healthier recipe:<\/strong>\u00a0Healthy green bean casserole<\/a><\/p>\n

9. Kugel<\/h3>\n

\"\"<\/a><\/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

\"\"<\/a><\/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

\"\"<\/a><\/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 are calculated from The Compendium of Physical Activities<\/a>\u00a0using Cornell University\u2019s\u00a0METS to calories calculator<\/a>.<\/em><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

How much exercise does it take to burn off Thanksgiving? Read on to visualize what it takes to work off a typical Thanksgiving meal. Do you want to lose weight, build muscle, or feel more fit?\u00a0Join Beachbody On Demand, and get access to Beachbody\u2019s world-famous programs, including 21 Day FIX\u00ae, 80 Day Obsession\u2122, and P90X\u00ae. […]<\/p>\n","protected":false},"author":1,"featured_media":7200,"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":[1085,919],"tags":[2082,2083,1864,2081],"class_list":{"0":"post-7199","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-focused-nutrition","8":"category-programs-to-lose-weight","9":"tag-burn-off-thanksgiving","10":"tag-burn-off-thanksgiving-calories","11":"tag-thanksgiving","12":"tag-thanksgiving-calories","13":"czr-hentry"},"yoast_head":"\nHow to Burn Off Thanksgiving - Fitness, Health & Longevity With Coach Rich Dafter<\/title>\n<meta name=\"description\" content=\"How much exercise does it take to burn off Thanksgiving? 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