Those 2 kg increase on the weighing scale takes away all the joy you had on the weekend. Isn't it? That fluffy face and bulge in your belly. Especially now, after you crossed 35. Probably you would not even care when you were younger. But now things have changed. Your body doesn't function the same way, your metabolism is not as high and please get me talking about the hormones. But then what do we do?? Can't we even enjoy weekends now? Why should boys have all the fun??
So let's talk something serious here.. Let's find out why we put on these kilos and then we shall look for the solution, one step at a time..
Here are the sneaky culprits behind rapid weight gain over a long weekend:
1. Overeating – Justifying Every Meal as a “Cheat”
- Mindset: "It’s a long weekend, I deserve to relax."
- Mistake: Turning every meal into a celebration like buffet breakfasts, heavy lunches, rich dinners, and snacks in between.
- Impact: Overeating even 500–700 extra calories per day = 1500–2000+ calories surplus, mostly from processed carbs and fats leading to instant fat gain and water retention.
2. Multiple High-Carb, High-Sodium Meals
- Foods like: Pizza, Chinese takeout, fries, chaats, biryanis, bakery items, or restaurant gravies.
- Problem: These are packed with salt and refined carbs, which cause massive water retention.
- Result: You might gain 1–1.5 kg just from water and glycogen storage – not necessarily fat, but it shows up on the scale fast.
3. Alcohol Binge or Sugary Drinks
- Common scenario: Social drinking, cocktails, beer, wine, mocktails, cold drinks, fruit punches.
- Why it matters: Alcohol dehydrates you initially, but the sugar and mixers add empty calories and the body stores the excess as fat.
- Bonus issue: Alcohol increases appetite and lowers inhibition leading you overeat more.
- Calorie count: 2 drinks and chakhna = 800 to 1000+ calories in one sitting.
4. Skipping Movement or Workouts
- Why? You’re chilling at home or on a trip walking less, no workouts, more lounging.
- Effect: Your metabolism slows down slightly due to reduced activity leading to fewer calories burnt and more stored.
- Add-on issue: Digestive sluggishness due to inactivity.
5. Late Night Eating + Binge-Watching
- Typical combo: Netflix + chips + chocolate + aerated drinks.
- Problem: Eating late disrupts sleep hormones and digestion, increasing fat storage.
- Plus: Sleep-deprivation from late nights increases cortisol leading to water retention and fat storage.
6. Mindless Snacking “Just Because”
- Ghar pe boredom: You snack while doing nothing - biscuits, namkeen, ice cream, etc.
- You’re not hungry. You're just bored.
- Calories creep in: 200 here, 300 there = 800–1000 extra daily.
7. Social Pressure & Emotional Eating
- “Aree yaar, long weekend mein dieting mat kar!”
- Family and friends unknowingly push you to indulge.
- You don’t want to seem “boring” so you eat to fit in.
8. Liquid Calories Go Unnoticed
- Juices, lassi, cold coffee, smoothies, thandai, sugary tea.
- Seem harmless, but are packed with sugar.
- A large cold coffee can has 400+ calories.
- You might end up drinking 500–1000 extra calories/day.
9. No Hydration or Fiber
- Eating more salt and sugar without compensating with water and fiber = bloating + constipation.
- You feel heavier, fuller, puffier.
- Constipation alone can add up to 500g on the scale.
10. “I’ll Fix It on Monday” Mindset
- You tell yourself you’ll detox or diet hard next week, so you go all in today.
- This “all or nothing” mindset results in reckless eating and then weight gain.
- But by Monday, you feel guilty, bloated, and stuck.
The Real Math Behind 2 KG in 3 Days
- 1 kg fat gain is approximately 7700 calories surplus
- Combine:
- Overeating daily (+1500-2000 kcal)
- Alcohol & snacks (+1000 kcal)
- No workouts
- Water retention from salt/carbs
- Constipation
Total gain = 1–1.5 kg water + 0.5–1 kg fat = 2 kg easily in 3 days
Final Thought:
Long weekends don’t have to be a weight gain trap, they can be fun AND mindful. The goal is balance, not perfection, not punishment.
Hope this will be helpful for the upcoming long weekends.
