While many people focus on avoiding fattening meals and treats in their quests to avoid weight gain during the holiday season, they often unwittingly sabotage their weight-control efforts with the beverages they drink. Eggnog, hot buttered rum, peppermint mochas and a host of other beverages associated with the holiday season can be major sources of extra calories that contribute to the holiday weight gain.
Why? Well, for one, it’s much easier to quickly consume liquid calories than it is to chew solid foods. Many of us have little trouble downing a can of soda in seconds. (That’s 10 teaspoons of sugar and 150 calories before you can even say, “Happy New Year!”) In addition, liquid calories tend to be less satisfying than calories from food. As a result, you may very well end up eating more calories in addition to what you’ve already had to drink.
Many popular holiday beverages are loaded with fat, sugar and calories that can rival a number of desserts. For example, a medium peppermint mocha (a personal favorite) requires about 45 minutes of moderate-intensity exercise to burn off. Read on to see how much work it takes to compensate for other common holiday beverages. (Keep in mind that people who weigh more than 150 pounds will burn more calories than listed, and those who weigh less than 150 pounds will burn less.)
Non-alcoholic drinks:
— Hot chocolate with whipped cream (12 ounces): 320 calories — or 50 minutes of golf (while walking and carrying clubs).
— Peppermint mocha (16 ounces): 470 calories — or 60 minutes of chopping wood.
— Pumpkin spice latte (16 ounces): 410 calories — or 50 minutes of hiking.
— Holiday fruit punch (8 ounces): 235 calories — or 30 minutes of walking at 4.5 mph.
— Spiced apple cider (8 ounces): 120 calories — or 20 minutes of dancing.
— Soda (12ounces): 150 calories — or 30 minutes of cycling at 10 mph.
— Sparkling apple-cranberry juice (8 ounces): 110 calories — or 20 minutes of light gardening or other yard work.
Alcoholic drinks:
— Eggnog (8 ounces): 390 calories — or 40 minutes of jogging at 5 mph.
— Hot buttered rum (16 ounces): 420 calories — or 60 minutes of singles recreational tennis.
— White Russian (16 ounces): 355 calories — or 40 minutes of pick-up basketball.
— Margarita (9 ounces): 410 calories — or 35 minutes of racquetball.
— Champagne (5 ounces): 120 calories — or 30 minutes of yoga.
— Spiced cider with rum (8 ounces): 150 calories — or 40 minutes of housework.
— Wine (5 ounces): 125 calories — or 30 minutes of circuit strength training.
— Beer (12 ounces): 155 calories — or 20 minutes of swimming the front crawl.
In addition to exercise, here are some ways you can help balance out your consumption of liquid calories during what remains of the holiday season — and beyond:
— Reduce serving sizes: Use smaller cups or glasses for your favorite beverages. You’ll save calories while still drinking what feels like a full serving.
— Make smart substitutions: Eggnog, coffee drinks, hot chocolate and White Russians are typically made with whole milk or full-fat cream. Use non-fat or low-fat milk instead of whole milk and lighter creams rather than full-fat whipping cream. In fact, hold the whipped cream altogether on that mocha or hot chocolate. You’ll save fat and calories — not to mention damage to your waistline.
— Quench your thirst with water: There’s no beverage more effective than water at satisfying your thirst and keeping you properly hydrated under normal circumstances. Reach for a tall glass of water rather than soda, fruit juice or some other beverage. If plain water isn’t flavorful enough for your palate, add some sliced fruit to spruce it up.
— Make trade-offs: If you know you plan to drink your favorite holiday beverage, make some adjustments for it — have slightly smaller portions of dinner and dessert.
Rather than thinking about total restriction when it comes to your favorite beverages, focus on moderation or sensible control (unless you’ve been told it’s medically necessary to completely avoid certain drinks). Be mindful of your consumption of liquid calories and avoid overindulgence. An occasional holiday beverage won’t ruin a healthy diet. I know I plan on enjoying a peppermint mocha or two in the next couple of weeks — plus some extra time in the gym.
More from U.S. News
7 Health Risks of Binge Drinking You Can’t Ignore
Holiday Vices: How to Have Fun Without Overdoing It
Here?s How Much Exercise It Takes to Burn Off Holiday Liquid Calories originally appeared on usnews.com
