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 an average of 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 think you can manage 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 might gain.

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.)

Reference
Yanovski JA, Yanovski SZ, Sovik KN, et al. A prospective study of holiday weight gain. N Engl J Med 2000;342:861–7.