Dante Carrillo
There are several schools of thought on the best time to start a diet. Some experts suggest that the best time to start a diet is on a Monday, as people tend to see Monday as a reset button and are more motivated to tackle their goals at the start of the week. However, others argue that the best time to start a diet is today, as making small, gradual changes in eating patterns is more sustainable than waiting for a specific day or date and risking falling into an all-or-nothing mindset. It is also important to note that dieting after a weekend of overeating can be challenging due to the strain it puts on the body. Additionally, it is essential to consider the potential drawbacks of starting a diet on a Monday, as one may burn out later in the week.
| Characteristics | Values |
|---|---|
| Best days to start a diet | Monday, the beginning of the month, the start of a new season, after a landmark date like a holiday or birthday |
| Worst days to start a diet | New Year, weekends |
| General advice | Start today, don't change everything at once, make small gradual changes, focus on your mind, cut out one or two bad things from your diet, get regular physical activity, be prepared for slip-ups |
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What You'll Learn
The fresh start effect
The "fresh start effect" is a term from behavioural science literature that refers to the boost in motivation that people experience when they view certain dates as "temporal landmarks". These temporal landmarks, such as the beginning of a new year, month, or week, help people to mentally separate their past selves from their future potential.
Research has shown that people are more likely to act on their health and fitness goals after landmark dates, including holidays, birthdays, and the start of a new season. These dates create a sense of psychological distance from past disappointments and failures, allowing people to reframe their self-concept and set new intentions. For example, people are more likely to join gyms, enrol in educational programs, or start financial savings plans at the beginning of the year.
The "fresh start effect" can be a powerful tool for achieving goals and experiencing personal growth. It can help people to shift their attention from short-term distractions to long-term aspirations. However, it is important to note that fresh starts do not always work in one's favour. Research has found that fresh starts can hinder performance if individuals were successful in reaching their goals prior to the reset. Therefore, it is important to track goal performance and use performance resets strategically.
While there is no single best day to start a diet, Mondays are often viewed as a "reset" button and a great time to begin anew. People tend to see Mondays as a chance to tackle their goals with renewed motivation at the start of the week. However, some sources argue that the best day to start a diet is today, as it allows for a gradual transition with small, simple changes. This approach can help to build momentum and avoid the common pitfall of starting a strict diet on Monday and falling off the wagon after a few days or a week.
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Weekends can be challenging
While some sources suggest that Mondays are the best time to start a diet, others argue that the best time to start is today. This is because today is a temporal landmark that can help you view yourself differently and tap into the fresh start effect.
However, weekends can be challenging when it comes to dieting. Cornell University research found that people's weights tend to be lowest on Friday or Saturday and highest on Sunday and Monday. This is likely due to the tendency to indulge in less healthy foods and drinks over the weekend, with many people having brunch, pizza, and ice cream on these days.
Starting a diet over the weekend can be difficult, as it may require more willpower to resist these indulgences. It can also be challenging to maintain a diet started during the week when the weekend arrives. This is especially true if your diet involves restrictive eating, as you may feel the need to "cheat" or treat yourself after a week of deprivation.
To overcome these challenges, it's essential to remember that a healthy diet should include foods you enjoy. Instead of completely cutting out treats, aim to reduce them and incorporate more nutritious options. This way, you can still enjoy the occasional pizza or ice cream without derailing your progress.
Additionally, it's important to have a support system in place. Enlist family or friends to join you in your healthy habits, especially on the weekends. This can help you stay motivated and accountable, even when faced with tempting weekend treats.
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Start small and simple
While there are many theories about the best day of the week to start a diet, the simple answer is: start today. The best day to start a diet is the day you feel motivated to make a change.
Starting small and keeping things simple is a great way to begin a diet. It can be intimidating and challenging to adopt a new eating plan, and it's important to remember that you don't have to cut everything out or go "cold turkey". Small steps will help you achieve your big goals.
You can start by cutting out one or two unhealthy foods or reducing them significantly. This could be as simple as swapping one meatless meal a week for a plant-based option or adding more fruits and vegetables to your diet. Making small, gradual changes to your eating patterns is the best way to overhaul your diet and make sustainable changes.
It's also important to ask yourself if your new diet is something you can keep up with long-term. Balanced diets come in many forms, but they are generally centred around nutrient-dense, whole foods. A healthy diet doesn't mean giving up your favourite foods, but rather making sure you're getting a variety of nutritious options.
Remember that slip-ups will happen, and that's okay! Don't be too hard on yourself if you fall off the wagon. Instead, use these moments to learn and get back on track.
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Don't wait for a specific day
While Mondays are often seen as a "fresh start" and a reset button, there is no need to wait for a specific day to start a diet. The idea of waiting until a particular day of the week or a landmark date, such as the New Year, to begin a diet is a concept known as the "'fresh start effect". This idea suggests that people are more likely to act on their health goals after significant dates or milestones. While this may provide an opportunity for a new beginning, it is not necessary to wait for a specific day to start making positive changes.
One reason to start a diet today is to take advantage of the present moment and the motivation you currently have. As Amy Stephens, a registered dietitian, explains, "the most successful dieters start because of a wakeup call". This could be a health scare or a heart-to-heart conversation with a family member about your health. When you have a strong emotional reason to start a diet, it can be a powerful motivator and help you stay on track when things get tough.
Another reason to start today is to avoid the potential pitfalls of waiting. If you decide to indulge in one last splurge over the weekend before starting a strict diet on Monday, you may be setting yourself up for failure. This all-or-nothing approach can put a lot of strain on your body and lead to a cycle of binging and restricting. Instead, starting today allows you to make gradual changes and cut out one or two bad things from your diet, which can lead to more sustainable progress.
Additionally, by starting today, you can begin to establish new, healthy habits. Eating healthily and cutting calories is only part of the equation for successful weight loss. Regular physical activity and exercise are also crucial components. By starting today, you can fit in fitness and make it a part of your daily routine. You can also start to stock your kitchen with healthy foods and plan nutritious meals, which will help you stay on track.
Finally, by starting today, you acknowledge that there will be bumps along the road but that you can overcome them. Slip-ups will happen, but you can use them as learning opportunities and get right back on track. Instead of waiting for a specific day and putting pressure on yourself to be perfect, you can start small and focus on progress, not perfection. This mindset will help you develop sustainable habits and a healthier relationship with food and your body.
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Emotional goals are more successful
While there are several theories about the best day of the week to start a diet, the most important factor in achieving long-term success may be having the right mindset and emotional goals.
Starting a diet on a Monday or after a landmark date, such as a holiday or birthday, can give you a "fresh start effect" and a "new beginning" mindset. However, the best time to start a diet is when you feel emotionally ready and have the time and energy to focus on your health.
Emotional goals are often more successful than weight-based goals because they are driven by a deeper motivation. For example, a health scare or a heart-to-heart with a family member about your health can be a powerful catalyst for change. Emotional goals are also more likely to remind you of your "why" when things get tough.
To set yourself up for success, it's important to identify your triggers and develop strategies to cope with them. Keep a journal to track your food intake, emotions, and any patterns or connections between the two. This can help you recognize and avoid your triggers, as well as find alternative coping mechanisms. For example, if you tend to eat when you're stressed, bored, sad, or anxious, you might try going for a walk, meditating, or calling a friend instead.
Seeking professional help from a registered dietitian or therapist can also be beneficial. They can support you in developing a healthy relationship with food and managing your emotions effectively. Remember, successful dieting is about more than just willpower; it's about addressing the underlying emotional and psychological factors that influence your eating habits.
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Frequently asked questions
While there is no "bad day" to start a new behaviour, many people choose to start diets on Mondays, as it is the beginning of the week and can be seen as a reset button. However, some experts suggest that you should start a diet today, as it is a simple answer and you can start small.
People report seeing Monday as a reset button and greater motivation to tackle their goals at the start of the week. It is also a new start to the week and you can take that "new beginnings" mindset to heart.
The weekend is a bad time to start a diet because you have too much free time, and your schedule is off. This makes it harder to stick to healthy habits. For instance, you may be more likely to run out for coffee and a muffin in the morning instead of eating a healthy breakfast at home.
Yes, people are also more likely to change their behaviour around the new year, at the beginning of a month, or at the start of a new season. These can be seen as opportunities for a "fresh start" or "new beginning".
