The Scale Lies the Morning After Thanksgiving copertina

The Scale Lies the Morning After Thanksgiving

The Scale Lies the Morning After Thanksgiving

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 The holiday weight warning arrives on schedule every year. Five pounds, maybe ten, somewhere between the first slice of pie and the last New Year's cocktail. The burpee math for a dinner roll. The ring-light guy prescribing fasted cardio on Thanksgiving morning.Researchers at the National Institutes of Health tested that belief by weighing 195 adults from fall through early March. The average gain between Thanksgiving and New Year's was under a pound. Fewer than one in ten people gained five or more. And people guessed they had gained about three pounds more than they actually had. The catch is in the follow-up: a year later, that small gain hadn't gone anywhere.So where does the panic come from? Mostly from the scale, the morning after. The number on it includes water, glycogen, sodium, and the physical weight of the food still moving through you. A pound of actual body fat, by the standard rough estimate, takes about 3,500 calories above what your body needs. Run the math on a real Thanksgiving and you may be surprised how far short one big day falls. Three pounds of fat, or five, takes a level of sustained eating that very few people do by accident.This episode walks through what a jump on the scale actually means, why the day after a big meal might be one of your better workouts, what would truly be required to gain fat over the season, and why the real risk between Thanksgiving and January isn't the dinner. It's the six weeks of "well, it's the holidays" that can follow it, and the habits that quietly go missing in the process.Also: what Srdjan serves at his Halloween party. Hint: he doesn't make any of it.Links & NotesHoliday Weight Gain Slight, But May Last a Lifetime (NICHD news release on Yanovski et al., New England Journal of Medicine, 2000). 195 adults weighed from fall through early March: about 1.05 lb gained over the whole stretch, 0.8 lb of it between Thanksgiving and New Year's. Fewer than 10% gained 5 lb or more. Participants overestimated their own gain by a little over 3 lb. The 165 people weighed a year later were 1.4 lb heavier than when they started. Only hunger and activity level predicted who gained; stress, parties, and smoking changes didn't.Holiday weight gain is a worldwide phenomenon, study suggests (Harvard Health, on a 2016 NEJM study). 2,924 adults in the US, Germany, and Japan weighing themselves daily were about 0.5% heavier ten days after Christmas than ten days before, in all three countries. People held on to about half of the gain.Relationship between muscle water and glycogen recovery after prolonged exercise in the heat in humans(Fernández-Elías et al., European Journal of Applied Physiology, 2015). Muscle stores each gram of glycogen with at least 3 grams of water. That's the mechanism behind the morning-after scale jump.Is the 3,500-calorie rule holding your health back? (Northside Hospital). The rule dates to Max Wishnofsky's 1958 paper. It's a fair rough sense of scale and a poor predictor of actual weight change, because energy expenditure adapts as intake changes.Traditional Thanksgiving Meal Is 4,500 Calories (Complex, 2013). The famous figure, from the Calorie Control Council: about 3,000 calories for the dinner itself and 1,500 for drinks before and after.How many calories the average American will consume at Thanksgiving (AOL). A survey by Levity, a weight-loss prescription service, of more than 1,000 people who planned to eat about 2,092 calories at dinner. Self-reported intentions, not measured intake.Episode 44: Nobody Bulks Up by Accident. Last week, on how hard it actually is to gain muscle. Fat has its own version of that math.Episode 43: Did Social Media Make Fitness Harder?. Where "earn your stuffing" comes from.Episode 30: Throw the Scale Away. The long version of "don't weigh yourself the morning after."Episode 35: Training on Vacation: Improvising in a Strange Gym. For holiday travel.Episode 29: The Four Engines of Your Metabolism. Why the body isn't a calculator.Work with Srdjan and the team at ELEV8 Fitness in Portland, Oregon.Submit your questions to the show!
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