Rational Approach to Excess Pounds After Holiday Feasting
Tim Klein
✓
Diets Premium Expert • 20.03.2026
✓
Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Tim Klein | min read 7 min | Scientifically reviewed by a clinical dietitian 20.03.2026 |
Smart Voice
•Listen to the article content live
0:00
/
0:00
Key Takeaways
Another Easter holiday has come to an end. Dishes such as hard-boiled eggs, jelly salad, cranberry beans and sweet pastries seem not to match the menu of a person who cares about their figure. However, are you certain? Many people panic shortly after the holiday feast and decide to take drastic measures to get rid of the extra pounds as quickly as possible. Shouldn't we consider a different, less radical approach and question whether traditional dishes, which aren't the healthiest, are truly not suitable for a healthy diet?
Meal Plan
Want to apply these guidelines in your daily diet?
Our smart diet generator creates a tailored meal plan in 3 minutes based on the recommendations in this article.
PRO Content
PRO
This article is professional premium content (PRO) provided in its entirety.
Is it possible to gain weight during the holidays?
Polish people gather not only at Easter, but also on other holidays and festivals. Of course, there are dishes that we don't eat every day. Therefore, it is not surprising that we want to reach for them and we often eat more than usual. Such meetings at the table usually last 1-3 days. Can you eat in 3 days to really affect your body weight? 1 kg of fat is about 7.5 thousand calories. But 2 kg of fat requires 15.000 kilograms more than usual to eat. And 3 kg of additional fat requires 22.5 kilograms more to eat. But it is so easy to increase the salary. So, if you are calculating with a normal amount of fat, you should only take a few kilograms of fat, as much as with a salary of fat.
Period surrounding holidays and body mass
The body mass of many people does not increase solely during the holidays, but throughout the entire holiday season. While it may be difficult to consume 3 kilograms of cheesecake in two days, it may not be so difficult in the two weeks following the holiday. After the holiday, there is a lot of food left in the refrigerator, we meet with friends and try the food they brought from home. At work, coffee is often served with a slice of Christmas cake. All this makes the holiday eating period last not only two days, but significantly longer. In 2016, a study (E. Helander, B. Wansink, A. Chieh) was published in which it was found that holidays such as Thanksgiving in the USA, Christmas in Germany, and Golden Week in Japan affect the body weight of people. The body mass of nearly 3000 participants in the study was measured 10 days before the holidays and 10 days after. It turned out that the body mass of the participants actually increased by about 0.5% during the holiday season, but the largest increase occurred about 7 days after the holidays. Interestingly, the body mass began to increase a few days before the holidays. Therefore, the results of the study confirm the thesis that it is not the holidays themselves that are the biggest problem, but the entire holiday season.
What to do after Christmas
Post-holiday guilt often leads individuals to resort to extreme measures, such as intense workouts or stringent diets. However, the optimal approach is to revert to normalcy rather than overcompensating. Such drastic measures as intense exercise or rigid diets can result in injuries or nutritional deficiencies. Instead, prioritize the incorporation of wholesome habits, like consuming a greater quantity of fruits and vegetables.
Is this genuinely the approach to prepare for the forthcoming communal meal with the family?
Even though the Easter festivities have concluded, there will certainly be opportunities to partake in a feast with the family at an abundant table. It is advisable to prepare accordingly for such occasions.
It is not prudent to fast on the day of the celebration
Some choose to abstain from consuming meals prior to such events in order to have the ability to consume a greater amount of food later on. However, they ultimately end up consuming a significantly larger quantity because a strong feeling of hunger prevents them from refraining from further consumption of their preferred dishes. It is understood that earlier consumption, such as a substantial meal, is not prudent, but this does not imply that one should not consume any food throughout the entire day.
It is not recommended to severely restrict food intake before a significant event
Such a method is not beneficial for psychological and physiological reasons. Keeping a strict diet can lead to viewing holiday dishes as forbidden fruits. Continuous abstinence can result in a lack of brakes during a family gathering. Additionally, food-related stress can turn such a meeting into a fight over food rather than a time of relaxation. Restricting diet can lead to changes in levels of certain hormones. The body, which has been deprived of an adequate amount of calories, may try to store as much energy as possible. This can lead to a yo-yo effect and rapid weight gain.
Take note of the signals your body is sending you
We cannot deprive ourselves of our best dishes, even if they are not the healthiest choices. However, that does not mean we can eat without any limits. When we experience feelings of fullness, nausea, stomach pain, or bloating, those are clear signals that it's time to stop eating.
Feel no qualms about saying "no"
It is not uncommon that during family gatherings, grandmothers or aunts wish to highlight their culinary skills by presenting the dishes they have prepared. Declining the older ladies in an assertive manner can be a difficult task. Nevertheless, we must not forget that the frequent consumption of a full dessert meal during family visits can not only harm our figure, but also have negative impacts on our health.
Celebration not just at the table
Although many special Polish celebrations take place at the table, it is beneficial to move them to another place for a moment. Short activities such as a short walk, playing with children, board games, or cleaning in the kitchen can be beneficial for the body.
„Avoid putting yourself under stress!”
Checking the number of calories in each portion of dessert and salad does not bring any benefit and can even deprive you of your joy on special occasions. Weighing yourself after a celebration or other events will also not bring any benefits. Even if the weight is slightly higher, you can quickly balance it. All you have to do is return to your normal lifestyle and not prolong the celebration. It’s not worth depriving yourself of the joy of special occasions by constantly counting calories. It’s not right to punish yourself for wanting to try foods that we usually don't eat. Everything, including maintaining a healthy body image, should be based on common sense.
mgr Tim Klein
✓Diets Premium Expert
Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
View Profile →
