drtbear1967
Musclechemistry Board Certified Member
Many of us have a tendency to eat a little bit more and possibly move a little bit less during the holidays, whether it be during the summer or during Christmas. This may explain why young adults in the US gain on average between 0.2-0.8 kg per year and adult swedes gain on average 3.8 kg during a 10 year period (1).
.
One study measured body composition before and after a short period (3 days) of overfeeding. Ten males, consumed 1500 extra kcal/ day compared to their regular diets. The overeating diets where significantly higher in fat and sodium. Average weight gain was 0.7 kg, all in total BODY WATER, probably explained by sodium and glycogen accumulation. All participants returned to their normal weight over an average of 5 days later (2).
.
Conclusion: Overfeeding for just a couple of days adds weight in the form of water, which is quickly lost when you get back to your regular habits.
.
Another study made participants eat 70% more than their normal diet (mainly fast food) and walk less than normal during a 4-week period (just like the holidays!). Body weight increased on average 6.4 kg in both fat mass and fat free mass. One year later, the participants still 1.5 kg of the gained fat mass left, with none of the fat free mass! Longer periods of overfeeding may thus make you gain weight that is not easy to get rid of, accumulating over time (1).
.
This is in line with a study showing that people (a US population) on average gain 0.37 kg during holidays! This does not sound that much but the problem is that the gain is not dropped- it just keeps adding and accumulating, driving the obesity epidemic (3).
.
Take home message: If you find yourself in a holiday situation with food and feasts everywhere, make sure to stick to your healthy habits most of the time, and enjoy yourself with moderation!
.
One study measured body composition before and after a short period (3 days) of overfeeding. Ten males, consumed 1500 extra kcal/ day compared to their regular diets. The overeating diets where significantly higher in fat and sodium. Average weight gain was 0.7 kg, all in total BODY WATER, probably explained by sodium and glycogen accumulation. All participants returned to their normal weight over an average of 5 days later (2).
.
Conclusion: Overfeeding for just a couple of days adds weight in the form of water, which is quickly lost when you get back to your regular habits.
.
Another study made participants eat 70% more than their normal diet (mainly fast food) and walk less than normal during a 4-week period (just like the holidays!). Body weight increased on average 6.4 kg in both fat mass and fat free mass. One year later, the participants still 1.5 kg of the gained fat mass left, with none of the fat free mass! Longer periods of overfeeding may thus make you gain weight that is not easy to get rid of, accumulating over time (1).
.
This is in line with a study showing that people (a US population) on average gain 0.37 kg during holidays! This does not sound that much but the problem is that the gain is not dropped- it just keeps adding and accumulating, driving the obesity epidemic (3).
.
Take home message: If you find yourself in a holiday situation with food and feasts everywhere, make sure to stick to your healthy habits most of the time, and enjoy yourself with moderation!
