To gain one kilogram of body fat (about 2 pounds), one must consume a surplus of approximately 7,000 calories. Therefore, consuming a few chocolates during the holidays has a negligible impact on overall physique and should not generate guilt.

noli's read

The creator relies on the classic rule of 3,500 calories per pound of fat (or 7,000 calories for 900 g of fat), derived from the historical modeling work of Max Wishnofsky (1958). Modern science slightly qualifies this linear calculation: research via controlled clinical trials led by Dr. Kevin Hall at the NIH shows that our metabolism temporarily adapts upward during a surplus (via digestion and spontaneous activity), which means that it sometimes takes even more energy to store that fat. Regarding the actual impact of the holidays, a major observational study published in the New England Journal of Medicine by Yanovski et al. (2000) confirms that average holiday weight gain is minimal, hovering around 0.5 kg. Finally, behavioral psychology shows that food-related guilt hinders long-term weight regulation. Thus, the creator's message is scientifically sound and pragmatic.

the sources

1. 1Hall KD, Heymsfield SB, Kemnitz JW, et al. 2012
2. 2Rolls BJ 2009
3. 3Stewart TM, Williamson DA, White MA 2002
4. 4Neumark-Sztainer D et al. 2007