Brenda Khan
The weekend is a time to relax and unwind for many people, and it can be challenging to stick to a diet during these days. People tend to consume more alcoholic beverages and calorie-dense foods during their days off, which can undo the progress made during the week. However, there are strategies to avoid overeating on weekends, such as sticking to a healthy breakfast, controlling portion sizes, and increasing physical activity. Some people may find it easier to indulge on the weekends as a reward for eating healthily during the week. Others may prefer to use the weekend to prepare healthy meals and catch up on exercise. Ultimately, the best time to start a diet is when you are ready to commit, regardless of the day of the week.
| Characteristics | Values |
|---|---|
| Best time to start a diet | When you're ready to start and when you have a normal routine or a more rigid schedule |
| How to start a diet on weekends | Avoid weekend overeating, eat a healthy breakfast, be mindful of what you eat, stick to an eating schedule, exercise, drink water, and eat vegetables or fruits |
| Common mistakes | Not stocking the fridge, eating high-calorie foods, drinking alcohol, eating out, eating high-calorie sides |
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What You'll Learn
Weekend overeating: the traps and how to avoid them
Traps
The weekend is a time to relax and unwind, but it can also be a time of dietary danger. With more free time, it's easy to fall into the trap of frequent snacking, eating out, and indulging in high-calorie foods and drinks. This can lead to overeating and weight gain, not to mention feelings of regret, guilt, and bloating.
One of the biggest traps is not stocking the fridge with healthy food. This often leads to making unhealthy choices, such as eating leftover fries or ordering takeout. Another trap is the mindset that the weekend is a time when "normal rules" don't apply, leading to a sense of indulgence and a break from healthy habits.
Strategies to avoid traps
- Plan ahead: Decide on meals and indulgences in advance, when you're thinking rationally. This helps to avoid making unhealthy choices in the moment.
- Stock up on healthy food: Ensure your fridge is stocked with healthy options, so you're less likely to reach for unhealthy snacks or takeout.
- Change your mindset: Instead of viewing the weekend as a time to indulge, aim for "good enough" instead of "perfect". Own your choices and let your values guide your food decisions.
- Be mindful: Eat slowly and savour your food. It takes 20-25 minutes for your brain to register fullness, so slow down to avoid overeating.
- Incorporate healthy habits: Include fruits and vegetables in your diet and avoid sugary drinks, which can contribute to weight gain.
- Exercise: Get some daily exercise, such as walking or gardening. It can help to strap on a pedometer and aim for at least 5,000 steps.
- Allow yourself some flexibility: You can still enjoy treats in moderation. The 80/20 rule suggests that 80% of the time, you stick to a healthy routine, and 20% of the time, you can indulge.
- Learn from mistakes: Don't see a mistake as a reason to give up. Instead, view it as an opportunity to learn and make a positive change.
- Make time for fun: Find other sources of fun and entertainment besides food. This can reduce the dependence on food for enjoyment and help you make healthier choices.
- Seek support: Consider working with a nutrition coach or accountability coach, who can guide and support you in maintaining a healthy diet.
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How to unwind without undoing your diet
It's easy to undo your diet over the weekend, especially if you've been sticking to a strict meal plan during the week. The weekend is a time to relax, and often, our healthy eating and fitness routines are cast aside. However, there are ways to unwind without ruining your diet.
Firstly, it's important to remember that you can still enjoy some treats while sticking to your diet. The 80/20 rule suggests that 80% of the time, you stick to your healthy routine, and the other 20% is your time to indulge. This means you can still have a glass of wine or a dessert, for example. It's also a good idea to get some exercise over the weekend. This doesn't have to be a gruelling gym session; a 30-minute walk or some gardening can be enough to balance out any extra calories you consume.
Planning is key to avoiding unhealthy eating habits at the weekend. Make sure your fridge is stocked with healthy food, so you're not tempted to order takeout. If you're going out for dinner, eat a healthy snack beforehand so you don't arrive hungry and overeat. When you're at the restaurant, take your time ordering and consider starting with a soup or salad to fill you up before your main course. If you're still hungry after your meal, wait 15 minutes and then eat some fruit or vegetables.
It can be helpful to identify your triggers for overeating at the weekend. For example, if you tend to overeat when you're stressed, bored, or tired, try to find other ways to unwind, such as spending time in nature, reading, or listening to an audiobook. If you tend to overeat when you're socialising, suggest meeting friends for a walk or a coffee instead of a meal, or offer to host a dinner and cook a healthy meal.
Finally, don't be too hard on yourself if you do slip up. It's normal to make mistakes, and it's important to remember that one unhealthy meal won't ruin your diet. Get back on track the next day and try to learn from your mistakes.
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Planning a diet for the future: how it can backfire
Planning a diet for the future can sometimes be challenging and may even backfire. Here are some reasons why:
The "on-again, off-again" dieting trap
According to a study published in the journal Evolution, Medicine, and Public Health, frequent dieters who go through cycles of dieting and non-dieting may end up gaining more weight than those who don't diet at all. This happens due to the brain's survival mechanism. When the brain perceives a period of calorie restriction (dieting), it interprets it as a temporary famine. Once the diet ends, the brain instructs the body to store more fat for future shortages, sabotaging your weight-loss efforts.
Weekend dietary danger zone
Many people tend to view weekends as a time to relax and indulge, which can lead to dietary pitfalls. The more relaxed weekend schedules often allow for frequent snacking, eating out, social gatherings with high-calorie foods and alcoholic drinks, and a decrease in physical activity. This can undo the progress made during the week, especially if there is an "all-or-nothing" mindset where people feel the need to start over again on Monday.
The challenge of perfection
Some people strive for a "perfect" diet during the week, adhering strictly to meal plans and worrying about any deviations. By the weekend, their willpower may give out, leading to overeating and a sense of failure. Aiming for “good enough” instead of “perfect” can help break this cycle.
The deprivation mindset
A mindset of deprivation and focusing only on the positive can set people up for failure. Instead, incorporating fun and entertaining elements into your diet plan can make it more sustainable. It is okay to enjoy some indulgences in moderation, such as a glass of wine or a small slice of cake, as long as you maintain overall balance and activity levels.
Lack of preparation
Weekends can be a time when healthy food options are scarce, leading to less healthy choices. Planning and stocking up on healthy foods in advance can help avoid this pitfall. It is also important to be mindful of portion sizes and to fill up on nutritious options before indulging in higher-calorie foods.
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The psychology of the fresh start effect
The "fresh start effect" is a term used by researchers to describe the phenomenon of people being more likely to work towards their goals and exhibit increased motivation when they perceive the beginning of a new time period. This new time period could be marked by specific dates or events, such as the start of a new year, month, or week, a birthday, or a significant life event such as starting a new job.
The psychology behind this effect is rooted in the idea of a "psychological reset" or a "clean slate". People often view these new beginnings as an opportunity to distance themselves from past failures and shortcomings, which can lead to a renewed sense of optimism, self-efficacy, and motivation. This can be particularly helpful for individuals who have experienced previous failures and are looking to bounce back.
The fresh start effect can be leveraged to encourage positive behaviour changes, such as initiating healthier habits, improving personal finances, or committing to budgeting goals. For example, individuals may be more likely to start a new exercise routine or adopt healthier eating habits at the beginning of a new year or after a vacation. This effect can also be utilized by businesses in their marketing campaigns or promotional offers, targeting individuals seeking to make positive changes.
However, it is important to note that fresh starts don't always work in one's favour. Research has shown that a performance reset can hinder future performance if individuals were successful in reaching their goals prior to the reset. Therefore, it is suggested that if one is doing well, they should avoid any sort of performance reset and instead focus on continuous goal progress.
The "weekend diet" is a concept that can be informed by the fresh start effect. Many people tend to eat differently on weekends compared to weekdays due to more relaxed schedules and social activities. This can lead to dietary challenges and a disruption of healthy habits formed during the week. However, by leveraging the fresh start effect, individuals can set ambitious goals, such as committing to a healthy eating plan during the week and indulging a bit on the weekends, or using the weekend to prepare healthy meals and catch up on exercise. Additionally, having a coach or accountability partner can help one stick to their dietary goals even on weekends.
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How to indulge on weekends without falling off your healthy eating plan
It is common for people to eat differently on weekends compared to weekdays. This is because people tend to associate the weekend with relaxation and stress relief, which often involves indulging in food and drinks. However, this does not mean that your healthy eating plan has to go out of the window. Here are some tips to help you indulge on weekends without falling off your healthy eating plan:
Plan ahead
Planning is key to staying on track with your healthy eating plan. Take some time on Friday afternoon to think about your weekend plans and make informed choices. For example, if you know you will be going out for brunch, eat a healthy breakfast beforehand so you are not tempted to overeat.
Eat breakfast
Starting your day with a healthy breakfast can help control frequent snacking throughout the day. Opt for a high-protein, high-fiber meal topped with fresh fruit, and skim or low-fat milk. If you are having eggs, limit high-fat sides such as bacon and gravy, and replace them with lean ham and whole-grain toast.
Be mindful of portion sizes
It is easy to let your portion sizes increase while relaxing during the weekend. To prevent this, have a large vegetable salad with a light dressing before dinner to help fill you up. If you are still hungry after your meal, drink a glass of water and wait 15 minutes. If you are still hungry, eat more vegetables or fruit.
Make smart choices when indulging
You can still treat yourself without going overboard. If you are craving a mimosa or a Bloody Mary, order one and skip the pancakes or opt for egg whites with vegetables instead. If you want fluffy carbs, skip the morning booze and go easy on the syrup.
Stay active
Try to get at least 30 minutes of activity each day, whether it is walking, gardening, or doing an exercise video. You can also use your extra time during the weekend to catch up on exercise and increase the intensity of your regular routine, but be sure to listen to your body and not overdo it.
Be accountable
Share your healthy eating goals with your friends and ask for their support. This will help you stay accountable and make healthier choices when you are together.
Remember, it is all about balance and making informed choices. You can still enjoy your favourite foods and drinks in moderation while maintaining a healthy lifestyle.
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Frequently asked questions
Starting a diet on a weekend can be a great way to take advantage of the "fresh start effect". People tend to view the weekend as a time to reset and are more likely to act on their health goals after landmark dates. You can also use the extra time on the weekend to prepare healthy meals and get some extra exercise.
People tend to view the weekend as a time to relax and unwind, which can lead to overeating and overindulging in alcoholic beverages and calorie-dense foods. Your schedule may also be off, making it harder to stick to healthy habits.
It's important to be mindful of what you're eating and stick to an eating schedule. Start your day with a healthy breakfast and try to get some exercise. Be aware of the traps that can lead to overeating, such as eating out with friends or having an empty fridge.
Make sure you have healthy food options available and plan your meals in advance. Set realistic goals and be kind to yourself if you make a mistake. You can also seek guidance from a nutrition coach or weight loss accountability coach.
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