Sticking to your best eating practices can be challenging around the holidays. It’s hard to say no to food around festive meals, even harder to exclude yourself when everyone’s joining in, and hosts don’t enjoy guests who just move food around with their forks.
Should you just give up for a bit? How much harm could one Thanksgiving meal do?
The numbers are on your side
Let’s start with some comforting information. You can’t gain serious weight in one meal, no matter how hard you try.
To gain one pound you’d need to eat an excess of 3500 calories, so if your daily caloric intake is 2000 calories, you’d need to eat 5500 calories to gain one pound. Which is perhaps doable, but unless you’re in an eating contest, quite difficult. Even then, your body may not absorb the calorie attack, and this binge may be followed by a natural compensatory loss of appetite, or an automatic urge to move and exercise to burn some of it off. But even in the worst-case scenario, you can see that there’s only so much damage you can do in one meal.
Weight is usually gained over time. That’s why your habits and routines matter so much. Even if a festive meal breaks your calorie bank, your healthy habits will bring you back on track.
Or are they?
Let’s not forget that Thanksgiving is just the beginning of a 6-week holiday season – marked by parties, special meals, high-caloric treats at every corner and more free time to enjoy all of these. People who say they gained 5-10 pounds over the holidays might be outliers, but the holiday season weight gain phenomenon is quite real.
A review in the journal Obesity included six studies in adults, and five of them showed significant weight gain over the holidays. One of the studies observed 195 adults over 6 weeks, from late November to mid-January, and showed that they gained an average of 0.8 pounds – which they did not lose in a one year follow up. In the 4 other studies weight gain was even greater: holiday season weight gain ranged from 1.2 to 2 pounds!
The review also looked at six studies of people trying to lose weight, and those didn’t fare any better: they gained on average 0.6 to 2 pounds. Even when the intent was to lose weight, the holiday season packed extra weight on.
Tips for the holiday season
Be merry: By all means, loosen up and enjoy yourself! Holidays are for appreciating good food with family and friends, and rules are meant to be broken. That being said, you don’t have to eat food…