Nutritionist Kovanova: One Day of New Year's Overeating Requires Three Days to Lose Weight

Nutritionist and dietitian Sofya Kovanova shared recommendations for quickly losing weight after the New Year's holidays. According to her, the upcoming 12 days of celebrations can lead to significant overeating, for which one will have to pay later.

How Many Days Are Needed for Recovery?

The specialist warned: for each day of overeating, three days of intensive workouts are required. If you consume 4500 kcal at the New Year's table, it will take about a week to burn off the excess. The sooner you return to your normal eating habits, the easier it will be to lose weight.[1][2][3][4]

How to Quickly Get Rid of the Extra Weight?

The first weight loss occurs due to the elimination of edema — excess fluid goes away in 2–3 days with a normal diet. Kovanova advised not to focus on food as a source of pleasure: it is better to communicate with loved ones, go ice skating, or try something new. New Year is a time for change.[2][3][5]

• Urgently return to your usual diet.
• Replace overeating with active leisure and communication.
• Avoid starvation — it slows down metabolism.

Tips for the New Year's Table

To avoid overeating, have a full meal 2–3 hours before the feast. Start dinner with a vegetable salad with oil and lemon juice, then try the dishes little by little. For health benefits, replace potatoes in Olivier salad with avocado.[1][4][7]

The expert emphasized: food is not the only source of joy. Active leisure will help avoid weight gain and make the holidays beneficial.[2][3]