Gained weight over the holidays? Experts warn against extreme dieting
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Many believe that shedding pounds quickly after suddenly gaining weight is both possible and ideal. But while it may sound appealing, experts say the healthier and more sustainable approach is to lose weight slowly, even if it was gained quickly.
How much weight do people really gain during holidays?
Contrary to popular belief, the idea that people gain 2 to 3 kilograms during holidays is exaggerated. Research suggests that the average weight gain during festive periods is typically less than half a kilogram.
A 2000 study published in the New England Journal of Medicine (NEJM) examined the myth that Americans gain about 5 pounds (2.27 kilograms) during Thanksgiving. Researchers tracked 195 adults before, during and after the holiday season and found that the average gain was only 0.37 kilograms.
A 2016 NEJM study comparing weight changes across the United States, Germany and Japan found similar results. Tracking 2,924 participants over a year, researchers observed an average weight increase of around 0.3 percent. Specifically, participants in Japan gained 0.3 percent during the late-April to early-May “Golden Week,” those in Germany gained 0.2 percent during Easter, and Americans gained 0.2 percent during Thanksgiving. For an adult weighing 70 kilograms, that amounts to just 0.14 to 0.21 kilograms, and roughly half of that gain was lost shortly afterward.
Most of the added weight is water, not fat
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If your scale shows a noticeable jump after a holiday feast, it’s likely water weight rather than body fat. Salty and rich foods lead to increased water intake, and excess carbohydrates are stored in the body as glycogen — a form of energy storage in the liver and muscles. Each gram of glycogen binds with about 3 grams of water.
The human body can store up to 600 grams of glycogen, meaning as much as 2.4 kilograms of temporary weight gain — 1.8 kilograms of which is water. Once glycogen is used for energy, the water is released naturally.
Rapid weight loss can lead to gallstones and muscle loss
While keeping an eye on your weight is important, extreme dieting can backfire. The U.S. National Institutes of Health warns that rapid weight loss increases the risk of gallstones because reduced food intake causes bile to become concentrated. Losing more than 1.5 kilograms in a week can raise this risk. Gallstones can lead to complications such as cholecystitis or bile duct inflammation.
Severe calorie restriction also reduces muscle mass, which in turn lowers your basal metabolic rate — the energy you burn at rest — making it easier to regain weight later, a phenomenon known as the "yo-yo effect." Muscle loss can also increase the risk of falls and worsen conditions like diabetes or cardiovascular disease.
Safe and sustainable weight loss goals
Experts recommend gradual, steady weight loss through balanced nutrition and regular exercise. A reasonable goal is to lose 5 to 10 percent of your body weight within the first six months. For someone weighing 70 kilograms, that means losing about 7 kilograms over half a year. Losing more than a kilogram per week, even after a large holiday feast, can be unsafe.
This article from the Hankook Ilbo, the sister publication of The Korea Times, is translated by a generative AI system and edited by The Korea Times.