Leena Watts
Starting a diet can be challenging, and timing is everything. Many people opt for a Monday to begin a diet, coinciding with the start of a new work or school week. This can help you stay motivated and make it easier to transition to a new routine. However, the start fresh on Monday mentality can also be frustrating and deflating if you constantly fall into the tomorrow trap, where you keep pushing your diet to the next Monday. To avoid this, it's important to recognise that health foods and fun foods can coexist in your diet, and that a single indulgence doesn't have to throw off your entire progress.
| Characteristics | Values |
|---|---|
| Best day to start a diet | Monday |
| Why Monday? | People report seeing Monday as a "reset" button and greater motivation to tackle their goals at the start of the week |
| Monday is the start of a work week, a school week or an otherwise busy period | |
| People are more likely to be occupied with work and less likely to dwell on new food items | |
| Time on Sunday afternoon and evening to prepare meals for the week | |
| Monday can help people stay more motivated, leading to successful results | |
| Cornell University research found that people's weights tend to be lowest on Friday or Saturday and highest on Sunday and Monday | |
| Gym attendance is up at the beginning of the month, according to Google search data | |
| Many people make changes at the beginning of the seasons | |
| Birthdays spur changes in behaviors |
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What You'll Learn
Mondays are a great time to start a diet as they are a fresh start
Starting a diet on Monday can be beneficial as it aligns with the beginning of the work or school week for most people. This means you can take advantage of Sunday to prepare and plan your meals for the week. Packing your lunch ahead of time and bringing it to work on Monday can help you stick to your diet, as you're less likely to indulge in unhealthy foods when occupied with work.
Additionally, beginning your diet at the start of the week can make the transition easier. You can view your new diet as just one more challenge to tackle in the upcoming week. This mindset can help you stay motivated and increase your chances of success.
However, it's important to note that some people may view constantly starting fresh on Mondays as frustrating and deflating. The "start fresh Monday" mentality often arises after indulging in behaviours deemed "bad" over the weekend. Instead of waiting for Monday, it's better to make healthy choices in the present moment and intercept any unhelpful thoughts.
Overall, Mondays can be an excellent time to start a diet due to the fresh start mentality and practical considerations. However, it's crucial to be mindful of potential drawbacks and maintain a balanced perspective on your health journey.
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Avoid starting a diet when you're busy or stressed
While Mondays are often deemed a good time to start a diet, it's important to be mindful of your current circumstances and choose a time when you're not overly busy or stressed.
Starting a diet when you're already overwhelmed can set you up for failure. Stressful and busy periods come with practical limitations, such as a lack of time or sleep, making it challenging to commit to a new routine. It's crucial to be realistic and acknowledge that dieting requires time and energy, which may be in short supply during hectic phases.
Additionally, stress can impact your dietary choices and success. Research shows that long-term stress results in the constant release of cortisol, a hormone that increases your appetite. As a result, you may be more prone to emotional eating and consuming high-calorie, high-fat foods, which can hinder your diet goals.
Instead of starting a diet during a busy or stressful time, prioritize good health habits. Focus on eating energizing foods and maintaining a balanced diet. Once your schedule calms down, you can tackle your weight loss goals with a clearer mind and more time for preparation and adjustment.
If you're determined to start a diet on a Monday, despite a busy schedule, consider ways to set yourself up for success. You can prepare meals and snacks in advance to ensure you're not reaching for unhealthy options when time is limited. Stock up on convenient, nutrient-dense foods, such as pre-grilled chicken, frozen veggies, and microwaveable rice. Having a plan will make it easier to stick to your diet during a busy week.
Remember, the key is to be mindful of your energy levels and willpower. If you feel low on motivation, it may be better to wait for a calmer period to begin your diet.
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Don't wait for Monday if you fall off track—start at the next meal
Monday is often seen as a "fresh start" and a "reset button" for people to begin anew and tackle their goals. This phenomenon is known as the "fresh start effect". However, if you fall off track, don't wait until Monday to get back on track. The key to change is at the next meal or the next morning. Starting over doesn't have to wait for a specific day or milestone.
Starting a diet on Monday can be beneficial as it is the start of the work week for most people. It can be easier to transition to a new diet while occupied with work, as you are less likely to dwell on the new foods you are eating. Additionally, starting on Monday gives you time on Sunday afternoon and evening to prepare meals and plan out your groceries for the week.
However, one of the drawbacks of starting a diet on Monday is that people can burn out later in the week. If you slip up and choose to eat something you shouldn't, it can be difficult to return to your diet. This can lead to a cycle of constantly “starting fresh" on Mondays, which can be frustrating and deflating.
To break this cycle, it's important to recognize that "health foods" and "fun foods" can exist in the same day. Giving yourself unconditional permission to enjoy indulgences in moderation can make it easier to stick to your diet. Instead of waiting for Monday to come around again, intercept those thoughts and make better choices in the moment.
Remember, successful dieting is not just about choosing the right day to start, but also about having the right mindset and strategies to sustain your healthy habits.
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Don't restrict yourself—allow fun foods in moderation
Monday is a great day to start a diet, as it is the start of a new week and can feel like a "reset" button. However, it is important to remember that perfection in the pursuit of health is not realistic or sustainable. Restricting yourself from certain foods can lead to feelings of obsession and may cause you to fall off track.
Intuitive eating nutritionist Rachel Molenda notes that labelling certain foods as "bad" or "unhealthy" can lead to an unhealthy mindset. For example, someone who eats healthily all day but ends the day with a bag of chips or a bowl of ice cream might feel like they have “ruined” their healthy eating for the day. This can cause an unhealthy cycle of binging on these "bad" foods and starting fresh again on Monday.
Instead, it is important to allow yourself to eat these "fun foods" in moderation. When you give yourself unconditional permission to eat these foods, you may find that you don't crave them as often. This can help you move forward more easily with your health habits and prevent feelings of restriction.
If you do find yourself constantly starting fresh on Mondays, it may be beneficial to re-evaluate the food rules you have created for yourself. Are they serving you, or are they too rigid and restrictive? Remember, you can still enjoy your favourite foods in moderation while working towards your health goals.
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Avoid the tomorrow trap—don't put off your diet day after day
Monday is a great day to start a diet, but it's easy to fall into the "I'll start tomorrow" trap. So, how can you avoid putting off your diet day after day?
Firstly, recognise that the “start fresh on Monday” mentality often comes after indulging in behaviours deemed "bad" over the weekend. If you've eaten unhealthily, you might feel like you've “ruined" your healthy eating habits for the day, so you throw in the towel and decide to “start fresh on Monday”. However, this cycle can continue indefinitely, so it's important to be aware of it and try to break free.
Secondly, don't let one indulgence throw off your entire day or week. Instead of thinking that tomorrow is a new start, recognise that your choices today will be the same as your choices tomorrow. This makes it harder to avoid facing the consequences of your decisions. For example, do you want the result of eating a donut every day? Probably not, so make great choices today and don't put it off until tomorrow.
Thirdly, be aware of overconfidence. It's easy to think that you have a lot of self-control and that you'll eat healthier tomorrow, but this can be a trap. You might decide to order a salad for dinner, but then end up getting a burger and fries instead.
Finally, the time to change is now. You might have friends who want you to indulge with them, feel anxious, or crave comfort food, but don't put off making healthy changes. Start by recognising that “health foods” and “fun foods" can exist in the same day. Giving yourself unconditional permission to eat certain foods may make you less likely to crave them all the time.
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Frequently asked questions
Many people see Monday as a fresh start and a source of motivation to tackle their goals. It is also the first day of the work week, so starting a diet on Monday can make the transition easier.
You can prepare your meals ahead of time and plan out your meals for the entire week. You can also use Sunday afternoon and evening to fix your Monday breakfast and lunch and psych yourself up for the new change in your life.
Avoid the “Last Supper eating” mentality, where you indulge in unhealthy foods before starting your diet. Also, be aware of the “Tomorrow Trap”, where you constantly push the start of your diet to the next day.
