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Did You GAIN Fat On Your CHEAT Day? | Binge Eating Explained!
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#fatlosstips #getlean #bingeeating #cheatday
Can you get fat from one cheat day? Let's be honest: no matter how dedicated you are to your diet and losing weight, that motivation won't last forever. At some point, depending on how restrictive your diet has been, you're going to crave your favorite foods. But what happens after you give into those cravings and you binge well-over your daily caloric intake? Do you gain fat over night? Does this automatically ruin all your fat loss progress? Should you just give up and binge even more after a cheat meal (like most people might)?
Specifically, can one binge or cheat meal make you gain fat? This is an important question to address because how you choose to move forward after this binge will greatly affect the success of your fat loss goals going forward. And I think after this video your perspective on how you handle food binges will change, hopefully for the better.
So the first thing we need to remember is that 1lb of fat is about 3500 Calories. That’s why when people try to lose a lb of fat a week, typically they cut their daily calories by 500 because over the course of 7 days, that adds up to 3500 calories. So if you’re trying to lose a pound of fat a week and you’re afraid that your binge may have ruined that weeks’ progress…well, it’s largely going to depend if you ate a pounds worth of calories. That means did you eat an additional 3500 calories during that binge in addition to whatever your daily caloric goal is?Now assuming that you were counting your calories while on that binge and it turns out that you did eat 3500 calories, does that mean you gained a pound of fat in that meal? Well, not necessarily. You see, when we overeat, we tend to assume that all of that extra food is going to be stored as fat. But that's not NECESSARILY true. A portion of the calories consumed are used for digestion. This is known as the Thermic Effect of Food (TEF) and simply put, it’s just another component of your energy expenditure. For those of you who don’t know, you burn calories just from eating food because the process of digestion also requires energy. And the amount of that energy it takes to digest certain foods is dependent on the macronutrient. For instance, it takes more energy to digest protein than it would to digest fats or carbs by quite a noticeable margin. So on that basis alone, you have to consider the fact that some calories are already used to digest what you ate.
Another thing to note is that your body also stores carbs as glycogen in your muscles and your liver. Each g of glycogen holds about 3g of water in the body. So, if glycogen stores are low, a lot of the excess calories would be used to replenish those glycogen stores. This also means that if you saw a sudden change in your weight, it’s possible that a lot of that is just water weight, which is fine.
While we’re on the topic of water weight, sodium also increases water retention. So if you overate carbs & high-sodium foods, that can affect weight. Not only that, but you'll have more food traveling your intestinal tract as well.
So you'll probably gain some body weight when you overeat but it’s unlikely that it will all be stored as fat. A large part of it will probably be water weight. So one single meal probably won't lead to too much fat gain, especially if you exercise regularly & get back on track and keep these binges to a minimum.
And this leads me to the second part of the topic. You see, without knowing this information a lot of people feel as if they have ruined their progress when they overeat and in turn they make things worse by indulging in more binges. And that type of mentality WILL ruin your progress. The mental component of your fat loss journey is incredibly important and, in a lot of cases, it can be the difference maker between the choices you make as you go forward: For instance, after a binge, are you going to make the choice to accept it and get back on track, or give up? I know that the default thinking for a lot of us is to just take this defeatist approach and assume you’ve ruined everything. But you haven’t.
Now the last thing I want to say is this: if you find yourself constantly binge eating after starting a diet, it’s possible you have to reassess your own diet. Maybe you cut your calories by too much. Maybe your diet is far too restrictive. Maybe you’re doing 40min of cardio every single day. Any one of those things, which may appear to contribute to fat loss, could actually make it harder or even worse.
******************************************
Find Me On Social Media:
-------------------------------
Can you get fat from one cheat day? Let's be honest: no matter how dedicated you are to your diet and losing weight, that motivation won't last forever. At some point, depending on how restrictive your diet has been, you're going to crave your favorite foods. But what happens after you give into those cravings and you binge well-over your daily caloric intake? Do you gain fat over night? Does this automatically ruin all your fat loss progress? Should you just give up and binge even more after a cheat meal (like most people might)?
Specifically, can one binge or cheat meal make you gain fat? This is an important question to address because how you choose to move forward after this binge will greatly affect the success of your fat loss goals going forward. And I think after this video your perspective on how you handle food binges will change, hopefully for the better.
So the first thing we need to remember is that 1lb of fat is about 3500 Calories. That’s why when people try to lose a lb of fat a week, typically they cut their daily calories by 500 because over the course of 7 days, that adds up to 3500 calories. So if you’re trying to lose a pound of fat a week and you’re afraid that your binge may have ruined that weeks’ progress…well, it’s largely going to depend if you ate a pounds worth of calories. That means did you eat an additional 3500 calories during that binge in addition to whatever your daily caloric goal is?Now assuming that you were counting your calories while on that binge and it turns out that you did eat 3500 calories, does that mean you gained a pound of fat in that meal? Well, not necessarily. You see, when we overeat, we tend to assume that all of that extra food is going to be stored as fat. But that's not NECESSARILY true. A portion of the calories consumed are used for digestion. This is known as the Thermic Effect of Food (TEF) and simply put, it’s just another component of your energy expenditure. For those of you who don’t know, you burn calories just from eating food because the process of digestion also requires energy. And the amount of that energy it takes to digest certain foods is dependent on the macronutrient. For instance, it takes more energy to digest protein than it would to digest fats or carbs by quite a noticeable margin. So on that basis alone, you have to consider the fact that some calories are already used to digest what you ate.
Another thing to note is that your body also stores carbs as glycogen in your muscles and your liver. Each g of glycogen holds about 3g of water in the body. So, if glycogen stores are low, a lot of the excess calories would be used to replenish those glycogen stores. This also means that if you saw a sudden change in your weight, it’s possible that a lot of that is just water weight, which is fine.
While we’re on the topic of water weight, sodium also increases water retention. So if you overate carbs & high-sodium foods, that can affect weight. Not only that, but you'll have more food traveling your intestinal tract as well.
So you'll probably gain some body weight when you overeat but it’s unlikely that it will all be stored as fat. A large part of it will probably be water weight. So one single meal probably won't lead to too much fat gain, especially if you exercise regularly & get back on track and keep these binges to a minimum.
And this leads me to the second part of the topic. You see, without knowing this information a lot of people feel as if they have ruined their progress when they overeat and in turn they make things worse by indulging in more binges. And that type of mentality WILL ruin your progress. The mental component of your fat loss journey is incredibly important and, in a lot of cases, it can be the difference maker between the choices you make as you go forward: For instance, after a binge, are you going to make the choice to accept it and get back on track, or give up? I know that the default thinking for a lot of us is to just take this defeatist approach and assume you’ve ruined everything. But you haven’t.
Now the last thing I want to say is this: if you find yourself constantly binge eating after starting a diet, it’s possible you have to reassess your own diet. Maybe you cut your calories by too much. Maybe your diet is far too restrictive. Maybe you’re doing 40min of cardio every single day. Any one of those things, which may appear to contribute to fat loss, could actually make it harder or even worse.
******************************************
Find Me On Social Media:
-------------------------------
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