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First, simple math – in order to gain one kilogram of body fat (adipose tissue consists not only of fat, but also proteins and water), we would need to consume about 7500 kcal additionally! This means that a person whose total energy requirement is 2200 kcal would have to eat as much as 9700 kcal in one day (for example, about 3 kg of cheesecake;)).
So, in order to gain 3 kilograms of adipose tissue, you need to eat more than your energy requirement of 22500 kcal. A lot, right? We are not able to achieve such a surplus of calories during the 3 days of Christmas, which we often blame for extra kilos. However, this does not change the fact that it is perfectly feasible throughout the holiday season.
In what time can you gain 3 kilograms?
Already in November, we are starting to bake gingerbread and spice cookies, we are testing new recipes for Christmas Eve dishes. When we bake gingerbread cookies, it is not just a few gingerbread cookies, but usually several sheets of these delicacies. If one gingerbread recipe turns out to be unsuccessful, try another one. Usually we don’t wait until Christmas to eat them, but we eat them in November and December.
Before Christmas, there are also Mikołajki on the way. We often receive chocolate Santa Clauses or other packages of sweets as a gift from friends, family or at work. Chocolate Advent calendars are also popular. By often reaching for this type of sweets, we are able to eat an extra amount of calories per month, which translates into higher body weight measurements.
Another issue is Christmas Eve with friends and company Christmas Eve, which we organize before December 24. It is true that this year they probably looked different in most people than in previous years, but it is worth mentioning that such meetings are also one of the reasons for consuming more calories.
Lack of activity and weight gain
Less physical activity. The winter period is a time when some people are more likely to choose a good series, a blanket and warm cocoa than a walk in the fresh air. It is shorter in winter and the weather outside the window does not always encourage people to leave the house. With less traffic, our energy requirements are lower and therefore easier to exceed. Of course, the restrictions related to the pandemic do not make the situation easier for us, but it is worth even a moment to move around at home, for example with Kasia and Asia: https://.pl/klub-fitness-online-w-domu.
Another problem is preparing too much food for the holidays. Instead of eating traditional dishes only during the 3 days of Christmas, we eat the remaining leftovers for another week until New Year’s Eve. On the other hand, for New Year’s Eve we prepare new dishes that lie in our refrigerators for several days. In addition, we eat sweets that we received as gifts or the aforementioned gingerbread.
At this point I would like to emphasize once again that we will not gain weight during the 3 days of Christmas, while during the holiday season, which stretches from November to January, we are able to consume more calories than our energy needs indicate. 22500 kcal in 3 days? It seems impossible. 22500 kcal in a month? To complete.
I will lose weight in the New Year
“There is no point in starting a diet in December”, “I’ll start in January”, “I’ll finally lose weight in the New Year” – do you know that? If you consciously want to change your eating habits, don’t put it off until later. Do not eat up kilos of sweets in December, because “from January you go on a diet and you will never eat anything sweet”. This is not true 😉 In a healthy diet, there is also room for sweetness in a reasonable amount. Therefore, act now and enter the new year with new habits!
Well … what if I eat healthy every day, stick to the menu and eat traditional Christmas dishes only during the 3 days of Christmas, and yet the scale will show 2 kg more? In this case, remember that to gain weight 1 kg of body fat requires 7500 kcal of energy surplus. You can breathe a sigh of relief, because a higher body weight measurement is not associated with the increase in body fat. So what could be causing this condition?
- Traditional Christmas dishes usually contain a lot of salt. Sodium contributes to the accumulation of water in the body, so body weight may be overstated.
- If you have eaten abundantly during the holidays, it is possible that the higher measurement is related to the uneventful food residue.
- Drinking less water and the use of alcoholic beverages will also affect the body’s fluid content
I also encourage you to read Paulina’s article, which describes the factors influencing the measurement of body weight: https://.pl/Co-robić-jebezpiecz-na-wadze-nic-nie-drgnąło ?.
Finally, I would like to wish you all a lot of health and peace in the New Year 😉