A personal trainer has revealed the truth behind what it takes for someone to gain a pound of fat.
Eric Roberts, 28, used a pint of Ben & Jerry’s ice cream to explain why someone shouldn’t ‘freak out’ over enjoying sugary treats in a viral video he posted to 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, for anyone worried about gaining a pound of fat, eating three pints of ice cream will likely not make a big difference.
‘Storing fat is a process that happens over time, not overnight,’ Roberts told Newsweek this month.
Eric Roberts, a personal trainer, used a pint of Ben & Jerry’s ice cream to explain why no one should ‘freak out’ after they’ve fallen off the wagon with a treat
US dietary guidelines indicate that adults aged 21 and older should consume between 1,600 and 3,000 calories per day.
Factors that everyone should take into consideration when coming up with a calorie number include gender, height, weight, age, activity level, hormones, and medications.
According to the fitness guru, someone would need to eat 3,500 calories on top of their calorie deficit and maintenance numbers to gain the pound.
‘Unless you’re doing that, please stop freaking out the next time your scale spikes up,’ Roberts said.
A calorie deficit refers to someone eating fewer calories than their body burns, which can lead to weight loss.
A maintenance number is the exact number of calories someone eats to maintain their current weight.
Roberts pointed out 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
Anyone who occasionally overdoes it when they eat will likely not gain weight immediately, but fluctuation can make a difference in one’s appearance due to water retention.
‘You can retain water for many reasons: if you ate more sodium, had a meal higher in carbs, are on your period as a woman, need to use the restroom, or had a hard workout that made you sore,’ Roberts told Newsweek.
‘This can make the scale read 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 usually a slower process, with some gaining only one to two pounds of it a month.
‘Muscle is denser than fat, meaning it takes up less space on your body,’ Roberts said.
‘This is why if you lose two pounds of fat but gain two pounds of muscle, the scale number won’t change, but your clothes will fit differently, and you will look different in the mirror.’
US dietary guidelines indicate that adults aged 21 and older should consume between 1,600 and 3,000 calories per day
The amount of calories consumed is not the only thing that can result in weight gain.
Things like sleep, genetics, environment, and metabolism can also be crucial factors.
‘Metabolism can vary from person to person because of factors like age, gender, body size, lean muscle and hormones,’ Dr. Chris Mohr told Newsweek.
‘Physical activity level is another big factor; less activity means fewer calories expended, making fat gain easier if your diet isn’t adjusted accordingly.’
Mohr added that sleep quality and stress hormones can also affect hormones that ‘regulate appetite and fat storage,’ which could lead to fat gain.
‘It’s a delicate balance, and consistency is what’s most important over time,’ he said.
Things like sleep, genetics, environment, and metabolism can be crucial factors in gaining fat
Anyone hoping to shed fat healthily and without worrying about weight gain can do so by eating a balanced diet with foods like fruits, vegetables, and healthy fats.
Mohr also advised exercisers to listen to body signals for ‘hunger and fullness’ to help in controlling portion sizes, and ‘keep a regular eating routine.’
‘Having consistent dietary habits, rather than temporary strict diets, is the most beneficial for long-term success,’ he said.
‘On the flip side, managing your intake from Monday through noon on Friday and then “letting loose” from happy hour Friday until Sunday night, is akin to pouring water on your head while swimming to cool yourself down. It’s all about consistency and balance.’
Dr. Chris Mohr said that physical activity is a ‘big factor’ in how much fat a person can gain
Those who watched Roberts’ May 6 video were thankful for his advice, and it made one person feel ‘so much better’ about their food choices.
‘I needed this today. Went way over my deficit today. But not 3500 calories over lol,’ one TikToker commented.
Another added: ‘Everytime I hear this I feel better about if or when going over a bit my caloric deficit lol.’
