How do you keep off extra weight during the holidays?

MANHEIM, Pa. (WHTM) – Research from the Calorie Control Council shows the average Thanksgiving dinner has 4,500 calories.

Jim Launer, who trains professional athletes at Spooky Nook Sports in Lancaster County, says folks should not avoid sweet treats around the holidays.

Launer said that comes with a stipulation. He suggests people practice moderation.

“You’re not holding back, so you are feeling satisfied,” he said. “A piece of pumpkin pie is probably 250 to 300 calories, so if you cut that in half, it doesn’t really add that much at the end of the day. If you are on an exercise program, it’s not that difficult to burn that 125 or 175 calories.”

Launer took WHTM News through a workout you can do if you overindulge. He said what’s popular right now is a high-intensity workout, which can be done in 30 minutes.

“Probably 8 or so exercises,” Launer said. “You are going to hit each exercise for two or three minutes at a time.”

Launer said in the workout, you are always moving.