A personal trainer has revealed what it takes to gain a kilo of fat.
Eric Roberts, 28, used a pint of Ben & Jerry’s ice cream to explain why you shouldn’t ‘freak out’ about eating sweet treats in a viral video video he posted on his TikTok account.
The fitness expert pointed out that there are 3,500 calories in one pound of fat, which is nothing compared to the 1,100 calories in a pint of Ben & Jerry’s Half Baked ice cream.
So if you’re worried about gaining a pound of fat, eating three gallons of ice cream probably won’t make much of a difference.
“Fat storage is a process that happens over time, not overnight,” Roberts said. Newsweek this month.
Eric Roberts, a personal trainer, used a tub of Ben & Jerry’s ice cream to explain why no one should ‘freak out’ after making a mistake with a treat
US dietary guidelines indicate that adults 21 years and older should consume between 1,600 and 3,000 calories per day.
Factors that everyone should consider when determining calorie intake include gender, height, weight, age, activity level, hormones, and medications.
According to the fitness guru, a person needs to eat 3,500 calories above the calorie deficit and maintenance values to gain weight.
“If you don’t, please don’t panic the next time you experience high blood pressure,” Roberts said.
A calorie deficit means that a person eats fewer calories than the body burns, which can lead to weight loss.
A maintenance number is the exact number of calories a person eats to maintain their current weight.
Roberts pointed out that there are 3,500 calories in a pound of fat, which is nothing compared to the 1,100 calories in a pint of Ben & Jerry’s Half Baked ice cream
People who occasionally overeat are unlikely to gain weight right away. However, fluctuations in weight can affect someone’s appearance because water retention occurs.
“There are many reasons why you might retain water: if you’ve eaten more sodium, had a high-carb meal, if you’re a woman who’s menstruating, if you need to go to the bathroom, or if you’ve had a tough workout that left you sore,” Roberts told Newsweek.
“This may tip the scale higher, but even if the scale goes up, it’s not fat gain. It’s just water weight.”
The personal trainer added that muscle growth is typically a slower process, with some gaining just a pound to a ton per month.
“Muscle is denser than fat, which means it takes up less space on your body,” Roberts says.
“This is why if you lose two pounds of fat but gain two pounds of muscle, the number on the scale won’t change, but your clothes will fit differently and you’ll look different in the mirror.”
According to the U.S. Dietary Guidelines, adults 21 and older should consume between 1,600 and 3,000 calories per day
The amount of calories you consume is not the only factor that can lead to weight gain.
Factors such as sleep, genetics, environment and metabolism can also be important.
“Your metabolism can vary from person to person based on factors like age, gender, body size, muscle mass and hormones,” Dr. Chris Mohr told Newsweek.
‘The level of physical activity is also an important factor. Less activity means fewer calories burned, which makes it easier to gain fat if you don’t adjust your diet properly.’
Mohr added that sleep quality and stress hormones can also affect hormones that “regulate appetite and fat storage,” which can lead to fat storage.
“It’s a delicate balance, and consistency is the most important thing in the long run,” he said.
Things like sleep, genetics, environment, and metabolism can be crucial factors in fat gain
Anyone who wants to lose fat in a healthy way, without worrying about weight gain, can do so by eating a balanced diet with foods like fruits, vegetables, and healthy fats.
Mohr also advised athletes to listen to their body’s “hunger and fullness cues” to help control portion sizes and “maintain a regular eating pattern.”
“Consistent eating habits, rather than temporary, strict diets, are most beneficial for long-term success,” he said.
“On the other hand, managing your intake from Monday through Friday afternoon and then ‘letting go’ from happy hour Friday through Sunday night is like pouring water over your head while swimming to cool yourself down. It’s all about consistency and balance.”
Dr. Chris Mohr said physical activity is a “huge factor” in how much fat a person can gain
People who watched Roberts’ May 6 video were grateful for his advice, with one person even feeling “a lot better” about his or her food choices.
“I needed this today. I went way over my deficit today. But not 3500 calories over lol,” one TikToker commented.
Another added: ‘Every time I hear this I feel better about whether or not I’m slightly overshooting my calorie deficit lol.’