No, you can’t actually gain weight from one day of overeating

Many people complain that they gain weight around the holidays, but you’ll be happy to know that you can’t really gain weight from a single meal or day of overeating. The basic principle stands true: weight gain is tied to a calorie surplus. If you’re typically consuming an average of 2,000 calories per day, which is what most mildly active twenty-somethings should consume daily to maintain their current weight, you would have to eat 3,500 additional calories that day to gain just one pound of fat. This underscores the importance of understanding calorie balance in dietary habits.

To give you a better sense of what 3,500 calories looks like in food form, consider this. You could eat your regular diet plus three glasses of wine (350 calories), two chicken wings (110 calories), some onion rings (340 calories), a portion of chips and queso (290 calories), a loaded burger (860 calories) and a slice of The Cheesecake Factory’s OG cheesecake (830 calories) and still have 720 calories to spare before you could potentially gain only one pound. That’s a lot of food. Calorie math shows that significant weight gain requires an excess calorie intake far greater than what one might consume in a single day of overeating. Most of us would probably feel sick before we’d be able to put down that amount of food in one sitting, even on Thanksgiving.

If you do step on the scale following Thanksgiving Day and notice that the number went up, don’t freak. The excess weight that you see is likely just water weight. Most high-calorie foods are also high in sodium and one of sodium’s jobs is to help your body regulate its fluid balance by retaining water. So when you eat a lot of sodium in one sitting, your body retains excess water, which causes you to bloat and may temporarily add a few extra pounds (even as much as five) to your regular body weight. Water retention can significantly impact temporary weight gain, but this bloating isn’t permanent and it’ll likely go down over the next couple of days, along with that number on the scale.

While people typically think that they gain an average of five to 10 pounds over the holiday period that runs from Thanksgiving to New Year’s Day, that is untrue for most folks. A study published in the New England Journal of Medicine found that the average weight that people gain during the winter holidays is just one pound. And this happens over the course of six weeks, not from one meal or day of overeating. Less than 10 percent of the study’s participants actually gained more than five pounds between Thanksgiving and New Year’s Day. This highlights how much weight one can realistically gain from overeating and the difference between temporary weight changes and real pounds. Significant fat gain is improbable from one day of overeating.

So when that turkey dinner rolls around, indulge without guilt knowing that it’ll take more than just one splurge for you to see a difference in your body. The concept of gaining weight overnight is virtually impossible due to the overwhelming caloric surplus required. And don’t let this one indulgence derail you from your pursuit of a healthier lifestyle, either. Recognizing when to stop eating is crucial, as high carb foods can lead to temporary weight gain. Just get back on track the next day and you’ll be good to go.

This article was originally published on Swirled.com in the Thrive section, which covers valuable career and personal finance content for Millennials.

Introduction

Are you worried about gaining weight after a day of overindulging? Do you wonder how much weight you can really gain in a day? The answer may surprise you. While it’s true that consuming excess calories can lead to weight gain, the amount of weight you can gain in a day is not as straightforward as you might think. In this article, we’ll explore the science behind weight gain, debunk the myth of overnight weight gain, and provide you with a better understanding of how much weight you can gain in a day.

Understanding Weight Gain

Weight gain occurs when you consume more calories than your body burns. The basic principle of calorie math states that to gain weight, you need to consume excess calories, which is not 100% precise but generally holds true. However, the amount of weight you can gain in a day is influenced by various factors, including your diet, physical activity level, and overall health.

The Myth of Overnight Weight Gain

It’s virtually impossible to gain weight overnight, even after a day of overindulging. Scientific evidence suggests that it’s hard to gain real weight after one day of overeating, with most people gaining only one pound on average. This is because the body has a natural mechanism to regulate weight gain, and it takes time for excess calories to be stored as fat.

How Much Weight Can You Gain in a Day?

The amount of weight you can gain in a day depends on various factors, including the number of excess calories you consume and your individual metabolism. However, as a general rule, it’s estimated that you’d need to eat 3,500 more calories than you typically consume to gain one pound of fat. This translates to a significant amount of food, such as three glasses of wine, two chicken wings, some onion rings, a portion of chips and queso, one burger with the works, and a slice of chocolate cake.

Factors That Contribute to Temporary Weight Gain

While it’s unlikely to gain significant weight in a day, there are several factors that can contribute to temporary weight gain. These include:

• Water retention: Consuming high-sodium and high-carb foods can cause water retention, leading to temporary weight gain.
• Digestive issues: A high-protein, low-carb diet can cause digestive issues due to low fiber intake, leading to bloating and water retention.
• Hormonal changes: Hormonal fluctuations during pre-period or pregnancy can cause water retention and weight gain.
• Medications: Certain medications can cause water retention and weight gain.
• Emotional eating: Emotional eating can lead to overeating and weight gain.

It’s essential to note that these factors can contribute to temporary weight gain, but they are not a sign of real weight gain. By understanding the science behind weight gain and the factors that contribute to temporary weight gain, you can take steps to maintain a healthy diet and lifestyle.