Christmas calorie consumption and what you can do to burn it off. Between the custard-coated serves of plum pudding, the slow-roasted cuts of lamb and the occasional Christmas tipple with friends and family, it’s inevitable many of us will over-indulge in the naughty but oh-so-nice Christmas fare gracing our tables on December 25th.
Exercise & Sports Science Australia (ESSA) Chief Executive Officer Anita Hobson-Powell said the secret to keeping the kilos in check this Christmas was to eat in moderation and maintain a consistent exercise regime.
“With plenty of shopping, cooking and entertaining on the to-do list over the Christmas break, it’s easy to abandon your regular work-out,” Ms Hobson-Powell said.
“It’s important to keep in mind that it’s much easier to moderate eating and exercise habits over Christmas than it is to try and shift excess weight post-holiday season. If you’re going to indulge in that mince pie or pavlova, be sure to continue incorporating plenty of physical activity into your daily routine.”
Christmas calorie consumption: Fast facts
When piling our plates high on Christmas Day, it’s easy to forget just how many calories we’re consuming. Here’s a breakdown of just how many calories are in our favourite Christmas treats and what you can do to burn the excess energy:
- Roast lamb (approx. 100g) 201 calories
Walk the dog for one hour
- One mini mince pie (approx. 60g) 245 calories
Run for 22 minutes
- Slice of Christmas pudding (approx. 100g) 279 calories
Swim for 45 minutes
- One rum ball (approx. 20g) 80 calories
Perform 100 star jumps
- Single iced gingerbread man (approx. 35g) 144 calories
Skip for 13 minutes at moderate intensity
- Slice of pavlova, topped with whipped cream and fresh fruit (approx. 100g) — 292 calories
Take a one hour Pilates class
Top Tips to beat the Christmas bulge
Ms Hobson-Powell shared the following top tips from ESSA to beat the Christmas bulge:
Pound the pavement
Rather than purchasing gifts online, hit the shops to find the perfect presents for your family and friends. You’ll not only tick items off your shopping list, but keep fit in the process. For some extra exercise, park a few blocks away from the shopping centre. The added bonus is that you’ll avoid all the Christmas traffic and won’t have to spend hours looking for a car park.
Give the gift of exercise
When selecting presents for your loved ones, why not consider gifts that get the family moving? Passes to your local rock climbing centre, a basketball hoop and ball for the kids or even a volleyball set for the park or pool offer hours of fun.
Dance the day away
In addition to the standard backyard cricket set, consider setting up a designated dance floor on Christmas day. This will not only get the family moving, but also add to the festive spirit.
Challenge everyone to bring a healthy dish to Christmas lunch that embraces the flavours of summer. Mangoes and pomegranates are some ingredients that taste great in salads and look great on your plate. Healthy and delicious can go hand-in-hand!
Design a Christmas quest
If you have children, add to the fun on Christmas morning by creating a treasure hunt. Hide a handful of presents around the backyard and watch them run! Where possible, place presents in the fork of a tree so children have to climb to reach it or at the top of a hill for them to run up. Better yet, encourage them to bounce their way across the trampoline to reach their gift!
For guidance regarding an exercise routine, visit www.essa.org.au to locate your local accredited exercise physiologist.