How to Work Off Holiday Treats this Season

Indulge, but plan time to work out the next day is the advice from local fitness expert Victoria Gray.

Many people are curious about how much exercise it takes to burn off the food they consume during holiday meals, Gray said. And with weightloss ranking as the No. 1 New Year's resolution, according to CNN, starting now might lessen the workload come January. 

That's why the personal trainer and fitness book author tallied calorie counts of popular holiday treats and paired them with the exercise needed to counteract the damage.

For those who travel, Gray said not to underestimate the value of exercising using body weight. Running, push-ups or a plank can be done almost anywhere.

"I’m not discouraging eating during the holidays, you should be able eat what you want, but be mindful of portion size," she said, recommending using a small plate instead of a larger one.  

Here are Gray’s 12 Holiday Waistline Busters and their Solutions:

Candy Canes (1) = 45 calorie

30 min of general weight training will burn an average of 94 calories.  So you could even eat 2 candy canes and still be good to go!

Eggnog 1/2 cup = 180 calories

30 minutes of Stair Step Machine will burn an average of 187 calories, 7 calories to spare

Turtle Cheesecake (1 slice) = 280 calories

If you have the option to get outside a 30 minute competitive game of football will burn your cheesecake right off with an average burn of 281 calories.

Extra Dark Chocolate Truffles (Lindt) (3 balls) = 210 calories

No worries here, just jump into your favorite high impact group fitness class for 30 min and you will burn an average of 218 calories.

Red Wine (750ml, one bottle) = 630 calories

Not that many of you will drink an entire bottle but what are the chances you will have just one glass? Really!  If you are like me you will have at least two glasses, which puts you close to half.  That means you will need to burn at least 315 calories.  Well you’re in luck! Running a 10-minute mile for 30 minutes will burn an average of 312 calories.  

Holiday sugar cookies (1 cookie) = 120 calories

Yum cookies! You would have some serious willpower if you only had one.  But let's say you did…then jump in the pool for your favorite water aerobics class, which will burn 125 calories in 30 minutes.

Chocolate Bon Bons (1) = 168 calories

A low impact group fitness class will help you burn off that one bon-bon.  Again, who really has just one! If you're more like me you may need to burn off at least two.  So lace up those running shoes and pick up your pace because you will need to run a 9-minute mile for 30 minutes to burn 343 calories.

Fruit Cake (1/5 cake tin) = 440 calories

Not personally my favorite but if you dig the fruitcake, well then you need to get workin’! Unless you can run a 7-minute mile for 30 minutes, you will need put an in an hour of a High Intensity Interval Training to burn a cool average of 500 calories!

Hot Tottie (1) = 173 calories

Who doesn't love a warm drinky-drink! No worries, just attend your favorite low impact group fitness class.  Preferably not after consuming the hot tottie

Gingerbread cookies (Pillsbury) 1 cut out cookie = 90 calories

A good 30-minute strength training session will send the gingerbread walking!

Banana pudding trifle (1 serving) = 201 calories

Quick get to your favorite spin class and you could have more than one serving! A 45-minute class will burn on average 491 calories (but you have to work hard in class).

Homemade Profiteroles (1) = 99 calories

Let's just cut to the chase…you will probably have 3 or 4 of these puffy treats.  Try something different that is also low impact on your joints, strap into your stationary row machine and picture yourself out on the water.  For a vigorous 45-minute row you will burn all of those Profiteroles off at average of 398 calories burned.

Gray has been a personal trainer in Chicago for the last five years and has co-authored a book titled, Kettlebells: Strength Training For Power & Grace. She specializes in post-injury rehabilitation, kettlebell instruction, TRX Suspension Training, weight loss and general health and wellness.

With an undergraduate degree in sports medicine, she also works part time at a chiropractic office.

Note: Exercise estimates are based on a 130-pound woman and calorie counts were found on Health Discovery. The information in this post is designed to help informed health decisions. It is not intended as a substitute for the advice or treatment that may have been prescribed by a physician.  Remember to always consult a physician before starting a fitness program.