How long it takes to burn off Christmas supermarket treats as Aussies gain 2.7 kilos
Don't panic if you've overindulged on Christmas dinner and Boxing Day leftovers. Experts have revealed how you can easily shred some of the most popular items bought from supermarket aisles.
Food
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Exclusive: Proof is in the pudding.
A new study has revealed Australians could slash their holiday calorie intake in half, just by keeping an eye on the brands they buy and Christmas leftovers they indulge in.
The George Institute for Global Health found consumers could save themselves 1,194 calories by choosing to eat the lowest calorie brand of post-Christmas cakes, puddings, gingerbread and custard.
By doing so, it means they have to spend three fewer hours brisk walking to wear off the festive season indulgences.
There was as much as 350 calories difference between different brands of gingerbread sold in supermarkets, a 173 calorie difference between types of Christmas pudding and a 221 calorie difference between types of Christmas cake, the institute found.
George Institute executive director Bruce Neal said those who ate the highest calorie pudding would have to spend 40 minutes more brisk walking to wear if off.
“People are not aware of just how much exercise you’ve got to do to get rid of something,” he said.
“It’s 20 minutes brisk walking for a small shortbread finger,” he said.
News Corp today provides you with the exclusive guide that compares the calorie content of common Christmas foods, which you may still be eating, so you can choose the lower calorie options.
Christmas is being blamed for the national obesity crisis with a new survey finding nearly half of all Aussie adults admitting to gaining a staggering 2.7 kilos during the festive season.
A new survey by Livelighter provided exclusively to News Corp found most will never lose all that weight.
Experts say it’s the key reason longitudinal studies have found we’re gaining an average 0.5 kilos every year.
Overweight and obesity levels have risen from 63.4 per cent of the population in 2011-12 to 67 per cent of the population according to the latest National Health Survey in 2017-18.
Australia’s obesity epidemic is costing the economy $8.6 billion.
“The research suggests the entire year’s weight gain occurs at Christmas time,” said nutrition expert Associate Professor Carol Maher from the University of South Australia.
To put that theory to the test, the Associate Professor is conducting a new government-funded study on 375 Australians who will use Wi-Fi scales to report their weight every day for 14 months including over two Christmas dinners.
They are also providing data on their sleep and activity via fitbit measurements.
A number of overseas studies have found an association between Christmas and vacations with annual weight gain.
A Finish study of Germans, Americans and Japanese adults in 2012 found Germans gained an average 0.8 kilograms over Christmas; Americans an average 0.6kg over Thanksgiving and the Japanese an average 0.5kg during their Golden Week in May.
Not only do Australians eat more over Christmas, there is also evidence they are less active in hot weather, Professor Maher said.
LiveLighter dietitian Alison McAleese said the results were shocking.
“That’s a very high amount and you have to work hard to lose that weight,” she said.
Alcohol could be a big factor in that weight gain with people attending festive drinks functions not realising a few drinks had the same number of kilojoules as an extra meal, she said.
According to some estimates the average person would have to run the equivalent of a half marathon to work off a Christmas dinner with two glasses of wine.
Queensland University of Technology dietitian Linda Ross said the average person would have to walk 20 kilometres or for four hours if they ate a slice of Christmas cake, two glasses of wine and some chocolates and nuts.
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A Christmas dinner that included 150g of turkey breast, cranberry sauce, roast potatoes, Christmas pudding and custard, fruit cake and truffles a beer and two glasses of red wine would rack up 1363 kilojoules and require a five-and-a-half hour walk to work off.
The George Institute’s executive director Bruce Neal said people could download the institute’s free Foodswitch app to find lower calorie versions of Christmas treats.
It’s when we continue to gain weight each year that it begins to significantly impact our health, Ms McAleese said.
The Heart Foundation is urging people to game plan their approach to end-of-year events and keep an eye on alcohol intake throughout the silly season to reduce their risk of coronary heart disease – our nation’s single biggest killer.
Obesity initiative LiveLighter suggests the following strategies to control the calories – fill half your plate with vegetables, weave physical activity in to your day, go easy on the booze – drinking just two bottles of cider is roughly equivalent to eating a cheeseburger.
“If this research does suggest Christmas is the period which is our major weight gain time we need to start trying to change how we think of Christmas,” Professor Maher said.
“Rather than focus on food and indulgence we need to shift to enjoying friends and family over overindulging,” she said.
Australians need to build activities like backyard cricket into Christmas celebrations and get more active, she said.
SHORTBREAD
Arnott’s Farmbake Butter Shortbread
Energy kcal per serve: 130
Duration of Exercise (minutes)
Walking: 26
Swimming: 17
Resistance training: 35
Coles Shortbread Fingers
Energy kcal per serve: 75
Duration of Exercise (minutes)
Walking: 15
Swimming: 10
Resistance training: 20
Unibic Pure Butter Shortbread Fingers
Energy kcal per serve: 76
Duration of Exercise (minutes)
Walking: 15
Swimming: 10
Resistance training: 20
Woolworths Shortbread Fingers
Energy kcal per serve: 72
Duration of Exercise (minutes)
Walking: 14
Swimming: 10
Resistance training: 19
CHOCOLATE TRUFFLES
Lindt Gourmet Truffles
Energy kcal per serve: 198
Duration of Exercise (minutes)
Walking: 40
Swimming: 27
Resistance training: 53
Moser Roth Finest Truffles Milk Chocolate
Energy kcal per serve: 52
Duration of Exercise (minutes)
Walking: 11
Swimming: 7
Resistance training: 14
Pauls Chocolate Truffles
Energy kcal per serve: 74
Duration of Exercise (minutes)
Walking: 15
Swimming: 10
Resistance training: 20
CHRISTMAS PUDDING
The Cake Stall Plum Pudding with Succulent Fruit And Spices
Energy kcal per serve: 318
Duration of Exercise (minutes)
Walking: 64
Swimming: 43
Resistance training: 85
Coles Gluten Free Chocolate Pudding
Energy kcal per serve: 395
Duration of Exercise (minutes)
Walking: 80
Swimming: 53
Resistance training: 106
Coles Finest Luxury Chocolate Melting Pudding
Energy kcal per serve: 491
Duration of Exercise (minutes)
Walking: 99
Swimming: 66
Resistance training: 132
Coles Finest Luxury Chocolate Raspberry & Procecco Sponge Pudding
Energy kcal per serve: 444
Duration of Exercise (minutes)
Walking: 90
Swimming: 60
Resistance training: 119
CHRISTMAS CAKE/FRUIT CAKE
Community Co Oven Baked Dark Fruit Cake
Energy kcal per serve: 167
Duration of Exercise (minutes)
Walking: 34
Swimming: 23
Resistance training: 45
Coles Dark Fruit Cake
Energy kcal per serve: 176
Duration of Exercise (minutes)
Walking: 35
Swimming: 24
Resistance training: 47
Woolworths Dark Fruit Cake
Energy kcal per serve: 196
Duration of Exercise (minutes)
Walking: 40
Swimming: 26
Resistance training: 53
The Cake Stall Light Fruit Cake
Energy kcal per serve: 185
Duration of Exercise (minutes)
Walking: 37
Swimming: 25
Resistance training: 50
The Yummy Kitchen Australian Celebration Cake
Energy kcal per serve: 169
Duration of Exercise (minutes)
Walking: 34
Swimming: 23
Resistance training: 45
Coles Finest Hand Decorated Iced Fruit Cake
Energy kcal per serve: 388
Duration of Exercise (minutes)
Walking: 78
Swimming: 52
Resistance training: 104
Coles Gluten Free Fruit Cake Slices
Energy kcal per serve: 225
Duration of Exercise (minutes)
Walking: 45
Swimming: 30
Resistance training: 60
FRUIT MINCE PIES
Coles Finest Sloe Gin Fruit Mince Pies
Energy kcal per serve: 249
Duration of Exercise (minutes)
Walking: 50
Swimming: 34
Resistance training: 67
Coles Gluten Free Fruit Mince Pies
Energy kcal per serve: 225
Duration of Exercise (minutes)
Walking: 45
Swimming: 30
Resistance training: 60
CHOCOLATE COATED NUTS
Woolworths Milk Chocolate Peanuts
Energy kcal per serve: 135
Duration of Exercise (minutes)
Walking: 27
Swimming: 18
Resistance training: 36
Woolworths Dry Roasted Milk Chocolate Almonds
Energy kcal per serve: 130
Duration of Exercise (minutes)
Walking: 26
Swimming: 17
Resistance training: 35
Cadbury Milk Chocolate Coated Almonds
Energy kcal per serve: 135
Duration of Exercise (minutes)
Walking: 27
Swimming: 18
Resistance training: 36
Coles Chocolate Peanuts Milk Chocolate
Energy kcal per serve: 136
Duration of Exercise (minutes)
Walking: 27
Swimming: 18
Resistance training: 36
Cadbury Milk Chocolate Coated Almonds
Energy kcal per serve: 135
Duration of Exercise (minutes)
Walking: 27
Swimming: 18
Resistance training: 36
Cadbury Chocolate Coated Fruit & Nut
Energy kcal per serve: 133
Duration of Exercise (minutes)
Walking: 27
Swimming: 18
Resistance training: 36
Cadbury Chocolate Coated Peanuts
Energy kcal per serve: 38
Duration of Exercise (minutes)
Walking: 28
Swimming: 19
Resistance training: 37
Coles Milk Chocolate Almonds
Energy kcal per serve: 133
Duration of Exercise (minutes)
Walking: 27
Swimming: 18
Resistance training: 36
Cadbury Old Gold Dark Chocolate Coated Almonds
Energy kcal per serve: 135
Duration of Exercise (minutes)
Walking: 27
Swimming: 18
Resistance training: 36
Cadbury Old Gold Fruit & Nut Dark Chocolate Coated
Energy kcal per serve: 133
Duration of Exercise (minutes)
Walking: 27
Swimming: 18
Resistance training: 36
Ballantyne Peanuts Milk Chocolate
Energy kcal per serve: 141
Duration of Exercise (minutes)
Walking: 28
Swimming: 19
Resistance training: 38
Ballantyne Nuts & Fruit Almonds, Hazelnuts, Peanuts & Sultanas Coated in Premium
Energy kcal per serve: 132
Duration of Exercise (minutes)
Walking: 27
Swimming: 18
Resistance training: 35
Ballantyne Almonds Milk Chocolate
Energy kcal per serve: 133
Duration of Exercise (minutes)
Walking: 27
Swimming: 18
Resistance training: 36
Coles Festive Nut Clusters
Energy kcal per serve: 209
Duration of Exercise (minutes)
Walking: 42
Swimming: 28
Resistance training: 56
CRANBERRY SAUCE
Beerenberg Cranberry Sauce Leslie
Energy kcal per serve: 30
Duration of Exericse (minutes)
Walking: 6
Swimming: 4
Resistance training: 8
Ocean Spray Whole Cranberry Sauce
Energy kcal per serve: 16
Duration of Exercise (minutes)
Walking: 3
Swimming: 2
Resistance training: 4
Coles Cranberry Sauce
Energy kcal per serve: 16
Duration of Exercise (minutes)
Walking: 3
Swimming: 2
Resistance training: 4
Woolworths Cranberry Sauce
Energy kcal per serve: 17
Duration of Exercise (minutes)
Walking: 3
Swimming: 2
Resistance training: 5
GINGERBREAD
Gingerbread Folk Gluten Free Ginger Bread
Energy kcal per serve: 96
Duration of Exercise (minutes)
Walking: 19
Swimming: 13
Resistance training: 26
Heidis Pfeffernusse Iced Spicy Gingerbread
Energy kcal per serve: 72
Duration of Exercise (minutes)
Walking: 15
Swimming: 10
Resistance training: 19
Perryman’s Gingerbread Babies
Energy kcal per serve: 65
Duration of Exercise (minutes)
Walking: 13
Swimming: 9
Resistance training: 17
Gingerbread Folk Chocolate
Energy kcal per serve: 116
Duration of Exercise (minutes)
Walking: 23
Swimming: 16
Resistance training: 31
Coles Festive Gingerbread Shapes
Energy kcal per serve: 104
Duration of Exercise (minutes)
Walking: 21
Swimming: 14
Resistance training: 28
Coles Gingerbread Beach House
Energy kcal per serve: 415
Duration of Exercise (minutes)
Walking: 84
Swimming: 56
Resistance training: 111
CUSTARD
Coles Custard Vanilla Flavour
Energy kcal per serve: 204
Duration of Exercise (minutes)
Walking: 41
Swimming: 27
Resistance training: 55
Foster Clark’s Custard Vanilla Flavoured
Energy kcal per serve: 67
Duration of Exercise (minutes)
Walking: 13
Swimming: 9
Resistance training: 18
Pauls Custard Vanilla
Energy kcal per serve: 104
Duration of Exercise (minutes)
Walking: 21
Swimming: 14
Resistance training: 28
Pauls Double Thick Custard French Vanilla
Energy kcal per serve: 120
Duration of Exercise (minutes)
Walking: 24
Swimming: 16
Resistance training: 32
Woolworths Custard Vanilla Flavour
Energy kcal per serve: 187
Duration of Exercise (minutes)
Walking: 38
Swimming: 25
Resistance training: 50
Farmdale Pouring Custard Creamy Vanilla Flavoured
Energy kcal per serve: 185
Duration of Exercise (minutes)
Walking: 37
Swimming: 25
Resistance training: 50
Brooklea Custard Vanilla
Energy kcal per serve: 103
Duration of Exercise (minutes)
Walking: 21
Swimming: 14
Resistance training: 28
Dairy Farmers Thick Custard Vanilla
Energy kcal per serve: 102
Duration of Exercise (minutes)
Walking: 21
Swimming: 14
Resistance training: 27
Coles Custard Vanilla Flavour
Energy kcal per serve: 104
Duration of Exercise (minutes)
Walking: 21
Swimming: 14
Resistance training: 28
Foster Clark’s Custard Vanilla Flavoured
Energy kcal per serve: 66
Duration of Exercise (minutes)
Walking: 13
Swimming: 9
Resistance training: 18
Farmhouse Gold Vanilla Custard
Energy kcal per serve: 256
Duration of Exercise (minutes)
Walking: 52
Swimming: 34
Resistance training: 69
Pauls Farmhouse Gold Chocolate Custard
Energy kcal per serve: 246
Duration of Exercise (minutes)
Walking: 50
Swimming: 33
Resistance training: 66
Woolworths Custard Vanilla Flavour
Energy kcal per serve: 104
Duration of Exercise (minutes)
Walking: 21
Swimming: 14
Resistance training: 28
Brooklea Vanilla Custard
Energy kcal per serve: 65
Duration of Exercise (minutes)
Walking: 13
Swimming: 9
Resistance training: 17
TRIFLE
Coles Strawberry Trifle
Energy kcal per serve: 135
Duration of Exercise (minutes)
Walking: 27
Swimming: 18
Resistance training: 36
PAVLOVA
Woolworths Pavlova Base
Energy kcal per serve: 148
Duration of Exercise (minutes)
Walking: 30
Swimming: 20
Resistance training: 40
Coles Pavlova
Energy kcal per serve: 126
Duration of Exercise (minutes)
Walking: 25
Swimming: 17
Resistance training: 34
Woolworths Pavlova Decorated Fresh Cream
Energy kcal per serve: 174
Duration of Exercise (minutes)
Walking: 35
Swimming: 23
Resistance training: 47
The Country Chef Bakery Co. Pavlova
Energy kcal per serve: 128
Duration of Exercise (minutes)
Walking: 26
Swimming: 17
Resistance training: 34
CHRISTMAS CHOCOLATES
Lindt Lindor Limited Edition Assorted Chocolates
Energy kcal per serve: 156
Duration of Exercise (minutes)
Walking: 31
Swimming: 21
Resistance training: 42
Cadbury Chocolate Marshmallow Santa
Energy kcal per serve: 133
Duration of Exercise (minutes)
Walking: 27
Swimming: 18
Resistance training: 36
Cadbury Chocolate Vanilla Nougat
Energy kcal per serve: 112
Duration of Exercise (minutes)
Walking: 23
Swimming: 15
Resistance training: 30
Lindt Lindor Christmas Melody Chocolates
Energy kcal per serve: 151
Duration of Exercise (minutes)
Walking: 30
Swimming: 20
Resistance training: 40
Originally published as How long it takes to burn off Christmas supermarket treats as Aussies gain 2.7 kilos
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