The Maximum Amount of Weight You Could Realistically Gain in One Day

Of course you try your very best to stick to a relatively healthy diet and exercise plan. But some days, you're bound to go overboard—after all, you're only human. Perhaps it’s that time of the month and you just can’t stop munching; perhaps you had one too many margs at happy hour and find yourself housing enough tacos at dinner to win an eating contest; or perhaps you’re so overtired that you double up on breakfast because your stomach feels like a bottomless pit. Point is, everyone overindulges on occasion. But while it’s easy to freak out and think you "blew your diet," don’t—because you didn’t. We asked Samantha Cassetty, R.D., M.S., nutrition director at Luvo, just how much weight you can realistically gain in one terrible, horrible, no good, very bad (eating) day. And it turns out, you’d have to take in a ridiculous amount of food to gain even just a pound in one day.
It’s virtually impossible to gain weight overnight, even if you really blew it on bar food. “The reason comes down to calorie math. Though it’s not 100 percent precise, the basic principle stands true: In order to gain weight, you’d have to eat 3,500 more calories than you typically eat and burn off to maintain your figure." So let’s say you eat 2,000 calories per day on a normal day. You’d have to eat 3,500 additional calories, totaling 5,500 calories, to gain a single pound. And that's not even taking any physical activity into account
What does 3,500 calories look like, exactly? “To get 3,500 more calories, you could eat your regular diet and then also have three glasses of wine (370 calories), two chicken wings (110 calories), some onion rings (340 calories), a portion of chips and queso (290 calories), one burger with the works (860 calories), and a slice of chocolate cake (795 calories). That’s a lot of food—and you haven’t even hit the mark yet!”
There’s even more scientific evidence that it’s pretty hard to gain real weight after one day of overeating: Although people typically say they gain five to 10 pounds over the six-week holiday period, the best study to date, published in the New England Journal of Medicine, found that, on average, most people gained just one. "Fewer than 10 percent of the study participants actually gained more than five pounds between Thanksgiving and New Year’s Day."
Of course, a bad diet day could leave you feeling incredibly bloated and just “ugh” the next day. But as long as you course correct the next day—i.e., you eat responsibly and get back to your fitness routine—you’ll keep the real pounds from piling on. So as you go into the holiday season, remember: It’s okay if you love your mom’s cooking so much that you eat a lot of it. Just don’t make a habit of it, and be sure to stay consistent with your gym routine.

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7 Unhealthiest Foods On the Planet

Some danger zones are pretty obvious. Iran, for example. Or North Korea. Or Panem. If you decide to go there, and something weird happens, nobody can say you weren’t warned.
But some danger zones aren’t so self-evident. Take, for example, the aisles of your local supermarket. You know the candy bars aren’t doing you any favors, and you can’t eat butter by the spoonful. But there are plenty of other products that seem entirely harmless—in fact, most are marketed as healthy, or at least as less-bad-for-you alternatives to other foods.
That means they must be okay—after all, the good folks in the federal government wouldn’t let stores sell this stuff if it wasn’t proven safe, right? But the truth is more unfortunate: federal guidelines leave it up to the food manufacturers to decide if a food is safe—and “safe” doesn’t mean “good for you.” It just means, “Won’t make your head instantly explode.”
The team at Eat This, Not That! magazine identified some seemingly innocent foods that should be placed on our personal No-Fly zone. Here’s the essential list:

Unhealthiest Food #7: Microwave Popcorn

Because it: Might Mess with Your Mind

If you thought the movie you were watching was terrifying, you probably haven’t taken a very close look at your popcorn. Yes, popcorn can be healthy: When air-popped, this snack has filling fiber and whole-grains we love, but the microwaveable varieties are an entirely different beast. Many major brands line their bags with perfluorooctanoic acid (PFOA), the same stuff found in teflon pots and pans; some studies have linked it to infertility, weight gain, and impaired learning. Speaking of learning trouble, butter-flavored popcorns are almost always laced with diacetyl (DA), a chemical that has been found to break down the layer of cells that protects one of our most vital organs: the brain. Now that’s some scary stuff!
Eat This Instead: Air pop kernels or make your own microwavable popcorn. Here’s how: Add your favorite popping kernels to a small paper lunch bag, fold the top down a few times. Then, zap it in the microwave until you hear only a few pops every five seconds. Challenged in the kitchen? We’re also big fans of Quinn Popcorn. It’s one of the only microwavable popcorns that’s free of chemicals and won’t wreak havoc on your waistline.

Unhealthiest Food #6: Colorful Candy

Because It: Puts Your Child at Risk of ADD

Yes, all sugar can turn your charming little toddler into a home destructo unit. But not all candies are created equal. While chocolate bars may be doing your child no favors, some candies may be causing real harm. A few years ago, researchers discovered that the artificial colors Yellow No. 5 and Yellow No. 6 promote Attention Deficit Disorder (ADD) in children. In fact, Norway and Sweden have already banned the use of these artificial colors, and in the rest of the EU, foods containing these additives must be labeled with the phrase: “May have an adverse effect on activity and attention in children.”
Eat This Instead: Amy’s Natural Creamy Candy Bar. While this bar has about the same amount of calories, fat and sugar as a regular candy bar, it’s free of all artificial colorings. Or check out Unreal’s Candy-Coated Milk Chocolates, which are similar to M&Ms but free of artificial colors. And here’s some good news for fans of SweetTarts and Butterfingers: parent company Nestlế recently stepped up to the plate and announced that by the end of 2015, the company will have phased out the use of all artificial dyes.

Unhealthiest Food #5: Jelly and Jam with Added Sugars

Because It: Deprives Your Body of Nutrients

Oh, come on! The nice lady at the farmer’s market swore these were all-natural, and made from raspberries grown right in her own garden! Yep, but the nice farmer lady then took her raspberries and added in a heaping helping of sugar and another significant ingredient, pectin, a natural fruit fiber that makes the spread nice and sticky. What’s so bad about a natural fiber? Well, just as it causes jelly to stick to your fingers, pectin also sticks to health-boosting antioxidants like beta-carotene, lycopene and lutein, carrying them out of your system before your body can benefit from them.
Eat This Instead: Mash up a handful of blackberries and smear the mess onto your peanut butter sandwich. It tastes exactly like jam, but without the added sugar or pectin. Sliced bananas can serve the same purpose. Not willing to ditch your spread? Try Polaner All Fruit Spreadable Fruit Apricot. Apricots are naturally low in pectin and the spread is free of added sugars.

Unhealthiest Food #4: Diet Soda

Because It: Is Linked to Obesity

What do synthetic estrogen, flame retardants and rocket fuel all have in common? As we learned in the book Zero Belly Diet, they can all be found in a can of your favorite diet soda. BPA, the synthetic estrogen, is used to soften the plastic that lines the can; colas contain caramel coloring shown to cause cancer in humans; and citrus-flavored sodas contain BVO, a flame retardant used in rocket fuel that may reduce fertility and negatively affect thyroid hormones. Nearly all popular diet sodas contain aspartame, an artificial sweetener that raises glucose levels, overloading the liver and causing the excess to convert into fat.
Drink This Instead: While Coca-Cola and PepsiCo have agreed to phase BVO out of their sodas, it’s still actively used in sodas from Dr. Pepper/Seven Up Inc. Even so, all these drinks contain aspartame, and that’s just not something we can get behind. If you’re sick of plain ol’ H20, opt for unsweetened tea or coffee instead.

Unhealthiest Food #3: Fortified Kids’ Cereal

Because: The Vitamins Are Fake, but the Sugar Is Real

What could be wrong here? A beloved cartoon character touting a wholesome breakfast treat fortified with essential vitamins and minerals! Why, it’s just good, clean fun!
Except that most kids’ cereals are fortified primarily with sugar. The vitamins and minerals touted on the box? They’re sprayed on at the end, and most of them wash off in the milk (drink the milk, kids!). And all those bright colors? They come from such wholesome, natural ingredients as Butylated Hydroxytoluene (BHT) or BHA (Butylated Hydroxyanisole), ingredients that are banned in the UK, Australia, New Zealand, Japan and much of Europe because they are thought to be carcinogenic. Check the label, and ban anything with these chemicals from your child’s breakfast.
Eat This Instead: Cascadian Farms Chocolate O's and Nature's Path Peanut Butter Panda Puffs are both flavor-packed, low-sugar picks that don’t contain any scary chemicals. To treat the occasional stubborn craving,

Unhealthiest Food #2: Coffee Creamer

Because It: Can Raise Your Cholesterol

Coffee creamer and sunblock have more in common that you would think. As it turns out, they both contain titanium dioxide, an ultraviolet radiation blocker that doubles as a whitening agent. The additive has been proven to cause liver and tissue damage in mice, and may also have health implications in humans, according to a recent review of the chemical. Coffee creamer is also typically packed with trans-fats, often hiding under the guise of its lesser-known name: hydrogenated oil, which not only raises cholesterol but has been shown to diminish memory in adults under 45 years old. If you’re working hard to build your career or don’t want to forget where you parked your car, this is one ingredient you should steer clear of.
Eat This Instead: Plain ol’ cow’s milk or unsweetened, organic soy milk both make for healthy additions to your morning cup. If you’re looking for a hint of flavor, stick with a tablespoon of one of Coffee Mate's Natural Bliss creamers. They are all made from nonfat milk, heavy cream, sugar and natural flavors—that’s it!

Unhealthiest Food #1: Processed Meats

Because It: Bloats Your Belly—and Your Diabetes Risk

Many brands of bacon, sausage, hot dogs and deli meats contain nitrates, a preservative that interferes with the body’s natural ability to process sugar, which increases the risk for diabetes. It can also increase up your odds of thyroid and colon cancer. If that wasn’t bad enough, most processed meats are also loaded with sodium, a known contributor to hypertension that can make you bloat and set you up to develop heart disease.
Eat This Instead: Read the ingredients and look for meats that are free of nitrates. At the deli counter ask for Boar's Head All Natural Roasted Turkey Breast. It’s free of nitrates and relatively low in sodium. Applegate Natural's Natural Slow-Cooked Ham and Organic Bacon are also good picks that can be found in the meats and cheese section of your grocery store.

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10 Ways to End Overeating Forever

Your stomach, like your car's gas tank, shouldn't just be entirely full or empty.
Between I need this now work deadlines and standstill traffic, our culture encourages you to think about speed in extremes. But food is about enjoyment and nourishing your body. Here's how to find the middle ground between zero and stuffed so you can get back on track toward your weight loss goals and learn to enjoy an occasional scoop of ice cream without polishing off the whole pint.

1

Slow
down!

With a jam-packed schedule, it’s easy to rush through meals. But slowing your pace gives your body time to register its fullness. In a study published in the Journal of the American Dietetic Association, researchers measured how many times they chewed while snacking on pizza rolls. When participants chewed twice as many times as normal, they ate 15 percent less. “Take frequent pauses during your meals,” suggests Sharon Richter, R.D., a dietitian in New York City. “Put down your fork or have a sip of water between bites.”

2

Scale down
your dishes

When it comes to reining in your appetite, bigger isn't better. Research shows that people polish off about 92 percent of what’s on their plates, and you’re more likely to load up a large dinner plate than a smaller salad one. Case in point: Research published in the American Journal of Preventive Medicine showed that people served themselves at least 34 percent more when given a 34-ounce bowl than one half the size.

3

Grab a
smart snack

“Having something between meals can keep you from getting too hungry, which can cause you to binge at your next meal,” explains Richter. She recommends eating a 250-300 calorie snack about two hours before heading to dinner or that holiday party. A few smart options: turkey slices rolled up with avocado, low-fat Greek yogurt with almonds and fruit, or a hard-boiled egg with whole-wheat toast.

4

Drink
more H20

Signs of dehydration—think zapped energy—can mimic hunger, which can dupe your brain into craving food. Avoid the mixed signals by sipping H20 throughout the day. “Have a glass of water or two before your snacks and meals,” suggests Richter. The liquid will fill you up, which can keep you from overeating. In fact, Virginia Tech scientists found that people who drank two glasses of water right before a meal ate 75 to 90 fewer calories than those who didn’t.

5

Limit your
options

Variety may be the spice of life, but it can also be a dietary downfall. “People tend to eat more when they have a number of different options in front of them,” says Richter. Headed to a holiday buffet? Limit yourself to just a few of your favorite dishes. “Fill half of your plate with veggies, and the rest with lean protein and a starch,” she says.

6

Go to
bed

Yes, Jimmy Kimmel is hilarious. But staying up to watch his show can rev up your hunger the next day, according to a study from the Mayo Clinic in Rochester, MN. Researchers found that people ate 549 more calories on the days after they slept 80 fewer minutes than usual. Other research shows that sleep deprivation increases the body’s production of the hunger-stimulating hormone gherlin while decreasing its amount of leptin, an appetite-suppressing hormone—delivering a double-whammy to your self-control.

7

Pump up
the protein

Stave off overeating by adding a small amount of protein to every meal and snack. When researchers from the University of Washington had volunteers get either 15 or 30 percent of the daily calories from protein for two weeks, they found that the latter group reported feeling more satisfied throughout the day—and dropped more pounds. “It takes your body longer to digest protein, which can keep you satisfied for longer,” explains Richter.

8

Fill up
on fiber

Choosing whole-wheat over white bread may help slow down your fork during dinner. In a study published in the American Journal of Clinical Nutrition, people who started their day with high-fiber cereal ate 31 percent fewer calories’ worth of pizza at a following meal than those who dined on white bread. Your body takes longer to process a fiber-rich meal, prolonging that sense of fullness, explain the researchers. Experts recommend getting at least 25 grams of the rough stuff each day from fruits, vegetables, and whole grains.

9

Get a handle
on stress

Between work projects and social obligations, your stress-meter may be at an all-time high. This spurs your body’s production of cortisol, triggering cravings for sugary foods. And a study published in the journal Nature Neuroscience found that it may also heighten levels of gherlin. To keep your stress level in check, remember to schedule in some downtime into your busy day. Feeling like you’re about to blow your lid? Take a few deep breaths. Julie Chen, M.D., a San Jose, CA-based integrative medicine physician, recommends this technique: Breathe in for a count of four, then breathe out for a count of eight. Repeat for a few minutes.

10

Ditch
distractions

If you’ve ever polished off a bag of chips during that Sons of Anarchy marathon, you know that food goes down all too easily when you’re preoccupied. In fact, eating while distracted can up your intake by 39 percent, according to a review of 24 studies published in the American Journal of Clinical Nutrition. So step away from your computer or television, and take the time to savor every bite.

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10 Lazy Ways to Burn More Calories

You might think losing weight is all about hard work at the gym and having a strict eating regimen, but sometimes, even just the smallest amount of effort can deliver major pay-offs. Check out these incredibly simple ways to burn more calories.

Slurp some java

Caffeine can help boost calorie burn for up to three hours. Not into joe? Try tea.

Sit on a Stability ball

Using a stability ball can kill 260 more daily cals than parking your butt in a chair.

Go Carb free for a day

Cut carbs two days a week. Odds are, you'll lose more than full-time devotees.

Grab some gum

Chew to thwart snacking. Translation: You'll likely eat up to 10 percent less.

Dial the temparature down

The room temperature sweet spot for melting fat: a cool 64 degrees.

Order Thai food

Spices in this tasty grub can spike your metabolism by 23 percent.

Stay sane/Meditate

Stressed women work off about 104 fewer calories than those who are calm.

Skip the second brew

Knocking back two beers may slow down fat blasting by 73 percent.

Get fidgety

Tapping your feet or pacing can burn hundreds more cals than being still.

Sweat for 10 minutes

Just 10 minutes of moderate exercise helps rev metabolism for an hour.

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