Overeat this weekend? Don't panic

Long holiday weekends often lead to overindulging, but gaining "fat weight" is a little tougher than you might think. In order to gain one pound of body fat (think 4 sticks of butter), you have to consume an excess 3,500 calories. In other words, you have to eat 3,500 more calories than you burn off. That could mean a surplus 500 every day for 7 days, or 3 1/2 days of eating 1,000 unneeded calories.


To put those digits in perspective, here's a look at 3,500 calories worth of typical 4th of July fare:


¼ of a 12 oz bag of classic potato chips - 485
¼ cup French onion dip - 120
1 light beer - 110
16 oz lemonade - 200
1 all beef hot dog on a bun - 300
1 quarter pound burger on a bun - 510
¾ cup potato salad - 190
½ cup coleslaw - 250
½ cup baked beans - 150
1 cup diced watermelon - 50
1 vanilla cupcake - 350
1 brownie (4" x 4") - 225
1 cup premium chocolate chip ice cream - 620

Grand total = 3,560 calories


But keep in mind, you would need to eat all of this, on top of the usual amount of food it takes to maintain your current weight in order to gain just 1 pound of true fat. Sound too good to be true? It's all in the numbers!


Here are a few FAQs I'm often asked about how weight gain really works:

Q: If it takes so much extra eating to gain a pound, why do I feel so fat?!
A: When you step on the scale, you're weighing everything that has weight, not just your muscle, bone, and body fat, but also water, undigested food (even if it will all later be burned off), and waste your body hasn't eliminated yet. The latter three are why your weight on a scale can shift very quickly, and why you can "feel" fat, even if your body fat remains exactly the same. Sodium's another factor. It's attracted to water like a magnet, so if you eat more salty foods than usual, you'll temporarily retain more water. Two cups of water weigh one pound and can make you feel "puffy," but it's not fat and you'll lose it within a few days. Bottom line: when you eat more than usual for a day or two, you'll undoubtedly feel more bloated and sluggish, and you'll even weigh more on the scale (because scales measure everything), but once you get back on track, you probably won't notice much of a difference in the way your clothes fit you.


Q: If this is all true, why do nutritionists make such a big deal about overeating?
A: It's all about frequency. Eating the ideal number of calories 355 days of the year and an excess 1,000 calories on the 10 big holidays (with no extra exercise to compensate) would lead to a 3 pound weight gain, but being over your calorie needs by just 200 calories EVERY day of the year would result in gaining 20 pounds! Most Americans consistently eat too many calories, day after day after day. I call it the "snowball effect." Learn how to lose calories in your sleep here!


Q: Is it really all about calories?
A: Yes and no. Meal timing and balance (i.e. getting the right ratio of carbohydrate, protein and fat) are important too, but ultimately, any calories your body can't use get socked away as body fat, regardless of what foods they come from. That's why one of the most important ways to manage your weight is to get your calorie budget right. Daily calorie needs vary based on your height, ideal weight, age, sex and activity level, but on average, most moderately active women need about 1,600 calories per day and men about 2,000. Here's another "quick and dirty" rule of thumb: if you have a light activity level (you try to take the stairs instead of the elevator, park your car at the far end of the lot, walk the dog, etc., but you rarely get your heart rate up), multiply your weight goal by 13 to estimate your daily calorie needs. If you're more active (you get your heart rate up for about 30-45 minutes 3-5 times a week), use 15. For a more detailed tool, check out Prevention's Daily Calorie Counter or find 100 easy ways to cut 100 calories.


So how did you do this holiday weekend? Please share!


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