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Weight It Out: The Math Behind Vacation Weight Gain

Holiday Weight Gain

I used to weigh myself daily, sometimes multiple times a day (why?!). A scale can be a useful tool to track trends and motivate someone with a goal to lose more than a pound or two. I don’t think that all scales need to be banished from society as they have a place in the weight loss world for those looking to get healthier. But if you’re healthy and happy at the weight you are, a scale will likely cause more frustration than cheer. The only time I weigh myself now is at the doctor’s office. As I mentioned a few weeks ago, my goal is to feel good in my body and in my clothes, and a number can’t tell me that.

Weight (Wait) It Out

As I have made peace with my body over time, I realized that the number on the scale discouraged me more than it helped. Stepping on a scale after a vacation was one of those times. I have overheard folks report back from a week-long vacation, “I gained 10 pounds on my trip to Italy!” I want to tell them to weight it out.

stuffing-pizza

I’ve learned that it takes about 2 days into a vacation of eating more than I usually do, in both portion size and richer foods and alcohol, to notice that my body feels different. And upon my return it takes me about 4 to 5 days to feel normal again. Most of this extra weight is in the form of water. Remember that to gain a pound of fat you have to eat 3,500 calories more than your body needs to burn to function.

The Math

Consider a vacation to a big city where you might walk five miles a day sightseeing, visit a hip new fitness studio once during the week, and go for one run while you’re there. You are likely burning 2,200+ calories per day. That means you’d have to eat 2,200 PLUS 500 calories more every day to average a single one-pound weight gain on your trip. 

If you came home from your Thanksgiving trip five pounds heavier on the scale, you likely didn’t eat 17,500 calories above maintenance in a week – that would be an average of about 4,850 calories per day! Now I know I’ve probably come close to eating that number in one day before, but not seven days in a row. I find that my body usually wants to eat less the day after I eat a lot. #balance

Holiday Weight Gain

Water Weight

The reason for the five pound “gain” is water weight. Not only do certain rich foods leave you retaining water, but you also have the physical weight of the excess food traveling through your system for at least 48 hours or so. Kind of gross, but it’s in there!

Once you’re home, just slip back into your healthy routine (you’ll probably want to!), stock the fridge with fresh produce, and wait it out. Do not weigh yourself. Wear your stretchy pants (so as not to get discouraged by tight jeans) and see how you feel a few days later. I bet the jeans fit perfectly. I used to feel more self conscious about my post-vacation bloat, but then I realized that no one else can tell. It’s more about how you feel than how you look. And the squiggly line effect will take care of the rest. 

xmas-cake

So relax during Christmas. Knowing the math and how my body operates helps me truly embrace the holiday (note I didn’t say holiday season – that’s a formula for a few extra pounds for sure!). Remember that just a few days of healthy eating is all it takes to counteract a few days of overeating. 

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Reader Interactions

Comments

  2. I completely agree with this post! Monday after Thanksgiving I thought about stepping on the scale while at the gym, but realized I wouldn’t get a true answer, and that probably no good can come from it. 🙂 Instead I’ve just focused on drinking a ton of water this week, getting in a few sweat sessions, and maybe throwing in an extra veggie or fruit with each meal. I know it will all even out again in a few days!

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  3. This post is perfect! I actually felt awesome after Thanksgiving, but that is not always the case. Even still, I try to just focus on being comfortable and happy. I wore a new tunic and leggings to allow myself to feel my best, and it was great. No sense in putting ourselves through misery by squeezing into something when we know we’ll naturally be a little bigger or bloated after a rich meal. I remember several years ago you wrote about IBS-like symptoms. Kaci and I have it, so we have some challenging days at times, not just around the holidays. But we just take care of ourselves and manage it as best we can. This post speaks to me regarding that issue as well. It reminds me to always be kind to my body. 🙂 Lastly, when Matt and I took our honeymoon in Asheville, NC last October, we ate so. much. food. But then we averaged over 10K up to at least 15K steps daily, so as you said, the sightseeing we did on foot counteracted our eating. It was all worth it and added to our experience!

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  4. such a good message! I always say it isn’t the actual holiday that worries me, it’s the holiday SEASON the days before and after the holidays that is a challenge. I just go for the really good stuff and skip the store bought oreos with red filling. Right now, the scale would be the worst thing I can do for my body. My health improved when I stopped weighing myself and I’m grateful for that. PS I loved your intuitive eating post, I now tell myself before I get snacky at dinner “hunger is the best sauce.” 🙂 Thanks!

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    • I just wanted to echo that I love that quote by Kath too! In fact, I just used it when speaking with one of my renal patients this morning. 🙂

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  7. This is such good info and I have FINALLY acknowledged that it is true for me. A few days of vacation just are not enough to set me back and so I find myself having more grace for myself and not fretting about a few extra indulgences here and there.

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  8. Great post! I have finally started fully embracing “vacation mode” and just relax and enjoy. If I want to work out, I do. If I want ice cream every night, I have it! But I honestly think all of the extra sleep and relaxation you get on vacation has a big impact in counteracting weight gain. Love all of your recent “balance” posts!

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  9. great post kath! (per usual)
    I might just read some of this to my yoga class tomorrow if that’s okay. 🙂

    big HUG!

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  10. When I feel bloated, like at that time of the month or after a vacation, I stay as far as I can from the scale. It would only upset me and I don’t need extra stress in my life! Great post!

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  12. My dad has the best weight management strategy! Every year he goes to Cuba or Italy and KNOWS he will gain at least 10-15 pounds, so he goes on a diet BEFORE he leaves, that way he can eat whatever he wants when he’s there and not worry about having to lose it all when he gets back 😉

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  14. This is a great post, Kath! I, too, only “weigh in” at the doctor’s office. Often the number surprises me…I’ll have thought I put on several pounds when I actually haven’t…as in a few indulgences due not necessarily translate to major changes on the scale! And you’re right that how we feel daily–in our clothes and in our own skin–is a far more valuable barometer!!

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  15. I love these posts from you. I find your new relaxed perspective really refreshing and inspiring. I’d really like to read more posts like this!

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  16. Good post, Kath. A co-worker and I were talking yesterday and she goes, “I gained 6 pounds over Thanksgiving!!” In my head I was like, “no… no you definitely didn’t” haha. I wish more people were educated on the science behind weight gain and that it truly is a numbers game – calories in vs calories out. Especially for women weight can fluctuate so much with hormonal changes. I don’t weigh myself often but if I see the scale moved up 3 pounds I don’t really think anything of it anymore

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  17. The best thing I learned was the holiday “”season” only equates to maybe 6 or 7 days at most. Just because it’s called a season doesn’t mean you need to eat in excess for three months! I let myself splurge at parties and such, but keep it healthy at home and work. Having a dog to walk in the winter helps, too. I’m sure Gus will appreciate your attempts to burn off a few truffles. 🙂

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  18. You are so right. I always (haven’t learned not to yet) come home from trips and go into a panic. Then a few days later the weight is happily gone.

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  21. The scale tends to ruin things, doesn’t it? I hate weight gain talk during the holidays, because that’s not what the holidays should be about. It’s joyful, not fearful! I love your realistic approach here.

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  22. I had a friend send me this yesterday: “Based on some light reading this seems about right. Estimates are that percentage of water retention from bloat / increased glycogen are -2% to 4%. You get 3g water for every 1g of carbs stored as glycogen, also your ability to store glycogen increases – little with muscle growth, so if you get stronger you can actually get more bloated :)”

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  24. I don’t think that it is a good idea to weigh yourself too often. Fluctuations are normal, due to water retention etc. You just need to make sure that you are seeing a trend over the long term.

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  25. Ugh I went on vaca like 2 weeks ago and my jeans are still tight even though I watch what I eat and workout 5 days a week. This is really discouraging.

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  26. Thanks so much for the encouragement! I just completed a Whole30 challenge just before vacation and lost 7 pounds. I then went on vacation, returned after a week, jumped on the scale (against my better judgement) and have gained it all back! I feel so depressed and angry with myself. But I’m going to try not to be discouraged, eat healthy, and put off weighing myself again for a while.

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  27. My question is,how can it be water weight if the clothes are not fitting properly,jeans are tight and tops are fitting tightly:(
    I just came home from a 51 days vacation….went to visit my parents in India and ate like a greedy person,wll konds of foods…..pastries,butter cookies and so many other things.Unfortunately,I couldn’t resist and thus I gained 12 pounds straight?I was 127 pounds when I left and now at 139 pounds!!!!!!I feel terrible and frustrated.
    Can someone please advise me on what I need to do to loose that weight…..clothes are not fitting:((

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  29. This isn’t true for me. I am normally about 117 pounds, after a 10 day vacation of adding wheat and sugar back in I gain 6 pounds only 2 come off a few days later and were water. The additional 4 take me about 3-4 weeks to loose with getting back on track, it was real weight for me and happens every vacation. I know for me sugar and grains seem to put fat on my no matter how many calories I eat. I know I’m not eating thousands extra but I do gain. Whether it’s water fat or inflammation it still takes me weeks to loose and I can feel it and see it in clothes. Makes me realize I need to stop adding back in so much crap even in vacation!

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  30. So what if you walk 7 miles a day and 40 min of light weight training 6x a week? How much calories is good to est?

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  31. I needed to read this after going mad on cookies and all things sugary in large amounts for the last few days. Thanks for this reassuring message. Thank you so much

    Reply

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