How much do you have to eat to gain a pound? Tips to avoid holiday weight gain - Yahoo Canada Shine On

Treating yourself to your favourite holiday meals won't immediately cause weight gain. (Photo via Getty Images)

This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle.

The holidays often means celebrating with loved ones. But as many of these celebrations are centred around food and festive treats, the holidays have many people worried about weight gain.

Canadians typically spend more money on food, booze and gifts than rent over the holidays, so we know how hard it can be to avoid sampling tasty snacks.

However, if you’re stressed about gaining weight from your favourite treats, we have some good news.

To actually gain a pound in a day, you have to eat 3,500 more calories than your body needs. Your level of activity, age and height can affect weight gain too.

Additionally, there are plenty of ways to keep weight gain to a minimum over this period. Treating yourself to your favourite meals doesn’t mean you’ll immediately gain weight.

Typically, you'll have to eat 3,500 additional calories to gain a pound. (Photo via Getty Images)

How much do you have to eat to gain a pound?

Typically, you'll have to eat 3,500 additional calories to gain a pound.

So, if you normally eat 2,000 calories each day, you would need to eat 5,500 calories in one day to gain a pound. Over a week, this means eating 500 extra calories per day.

This has been the universally accepted answer since Max Wishnofsky published his findings in 1958. However, it’s now being rejected by dieticians as there's nuances and challenges to the 3,500 calorie rule.

It can vary per person

The biggest issue with getting a clear answer is that it varies from person to person.

For some, 3,500 calories may be exactly how much you need to eat to gain one pound. For others, the number may be higher or lower. It all depends on your activity level, metabolism, height, weight and gender.

Based on your typical energy level and your current BMR (basal metabolic rate), you can determine how many calories you burn in a day or the minimum amount of calories you should consume to maintain your weight.

A holiday dinner with all the trimmings is about 1,730 calories. (Photo via Getty Images)

What does 3,500 calories look like?

Here are some examples of what 3,500 calories looks like.

• Two full Christmas dinners with all the trimmings at 1,730 calories each, plus several glasses of wine or beer.

• Just over 10 glasses of eggnog in servings of eight ounces at 343 calories each.

• Around 29 maple cream cookies that contain 120 calories each.

How to avoid weight gain over the holidays

• Staying active can help burn off excess calories over the holidays, as 30 minutes of cardio can burn up to 295 calories.

• Monitoring portion sizes can be another way to indulge in your favourite treats without overdoing it.

• Slow down when you eat. Chewing savouring your food will help you feel more full.

• Make sure to eat nutritious foods to keep your body going.

Tips for keeping track of how much you’re eating in a day

Whether you’re trying to gain, maintain or lose weight, keeping a food diary is the best way to track how much you eat on any given day. Everyone has a preference for how they track their meals and calories, but a few parameters and tips can make this easier.

Every time you eat or drink something, make a note of how much it was. (Photo via Getty Images)

1. List how much

Every time you eat or drink something, make a note of how much it was.

Depending on the item, this may be in weight, volume or number.

2. Be specific

Instead of writing down ‘juice,’ specify what kind of juice it was. Instead of just writing ‘burger,’ list all the toppings, condiments and sides you had with it.

Being specific will help you know exactly what you’re eating and will help you keep better track.

3. Note when and where

To track how frequently you’re eating, include the time of day when a meal or snack took place. Additionally, include the place where you ate. Was it your kitchen? Dining room? A friend’s house or a restaurant? Wherever you are, include that information in your food diary.

4. Include activities

As exercise plays a role in how many calories you need in a day, keep track of any activities you did while you ate or drank. Maybe you went for a walk and snacked on something, or went out for coffee and talked with a friend.

No matter how strenuous or relaxing the activity is (it can be just watching TV), include this information when you note your meal or snack in your food diary.

Indulging in your favourite holiday treats and meals won’t directly lead to weight gain. (Photo via Getty Images)

5. Acknowledge your mood

Food affects your mood, so note how you feel in your diary. Write how you felt before you ate or drank and how you felt while you ate or drank.

If you struggle with eating too much or too little when you feel a certain way, this is a good way to recognize a pattern.

Don’t stress over a little indulgence

Gaining a pound is more complicated than just the amount of calories you’re eating. Your age, height and level of activity are other factors.

The good news is that indulging in your favourite holiday treats and meals won’t directly lead to weight gain, especially when combined with fun festive activities and your usual fitness routine.

Ultimately, it’s all about having a healthy balance.

Let us know what you think by commenting below and tweeting @YahooStyleCA! Follow us on Twitter and Instagram.

Adblock test (Why?)

How much do you have to eat to gain a pound? Tips to avoid holiday weight gain - Yahoo Canada Shine On
Read More