Weekends often present a challenge to maintaining a healthy diet. The relaxed atmosphere and deviation from regular routines can lead to increased calorie consumption and hinder weight loss efforts. The common phrase "diet starts Monday" reflects this tendency to overindulge on weekends, with the intention of returning to healthier habits at the beginning of the work week. However, this mindset can be detrimental to long-term weight management. This article explores the reasons behind weekend overeating and offers strategies to rethink weekend habits for sustained weight management.
The Weekend Calorie Surge
A University of North Carolina at Chapel Hill study revealed that adults consume an extra 222 calories over the course of the weekend, nearly 15 percent of the number of calories an average woman needs each day. Clinical psychologist Robert Maurer, PhD, author of "One Small Step Can Change Your Life," explains that this phenomenon occurs because people feel they have earned the right to put healthy habits on hold after a tough week. "It's almost like a dam bursting," he says. This highlights the psychological aspect of weekend overeating, where the desire to reward oneself leads to unhealthy choices.
Rethinking Weekend Habits
To maintain a healthy diet and manage weight effectively, it's crucial to rethink common weekend habits and adopt strategies that promote mindful eating and activity.
1. The Reward System
The need for a reward is human nature. Instead of splurging on unhealthy foods, choose one portion-controlled item that requires you to leave the house, such as a cup of lobster bisque from your favorite eatery or a small, fresh pastry from the bakery. Stephen Gullo, PhD, author of "The Thin Commandments Diet," suggests that it's more rewarding to have a nice treat than to waste calories on regular things you can have anytime, like potato chips or cookies.
Consider non-food rewards: Catch a movie, get a massage at the spa, or buy a flattering pair of yoga pants.
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2. Social Eating
When you eat with friends, you consume 50 percent more than you do alone, found a Pennsylvania State University study. Researchers suspect that it's not the food but a tendency to lengthen the meal to keep the good times going. Instead of focusing on meals, plan activities with friends that don't revolve around food.
3. Active Relaxation
Some decompressing is essential, but planting yourself on the couch for hours can lead to trouble. A long stretch of inactivity can inspire compulsive nibbling, especially if boredom is one of your overeating triggers. The immobility quickly adds up: Skip your regular 1-mile walk, add those extra 222 calories you tend to eat on weekends - and that alone can equal a gain of about 7 pounds a year!
Impose a time limit on passive activities like channel surfing; 2 hours is fine. Use that extra time to do something good for yourself, like chopping veggies for dinner that night and snacks to take to work the next week. Don't forget to work downtime into your week so you don't feel as exhausted come the weekend.
4. Mindful Drinking
With fewer responsibilities and no early morning wake-up calls, even weekday teetotalers don't think twice about a cocktail before dinner - and then another while they eat. Gary Foster, PhD, director of the Center for Obesity Research and Education at Temple University, explains that "alcohol breaks down inhibitions, so it's harder to make healthy food choices when you do sit down." A glass of Cabernet and a few handfuls of mixed nuts while making dinner or waiting to be seated can add up to more than 600 calories - and that's even before the appetizer.
Instead, have the wine with your meal, and save added calories by swapping fries for veggies or sharing the lower-cal sorbet, not the chocolate cake. Choose high-quality drinks you'll want to savor, such as vintage wine or single malt scotch, over high-cal fruity concoctions, and sub in one or two club sodas with lime.
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5. Ditch the "Last Supper" Mentality
Healthy eating doesn't have an on/off switch; it's a way of life. Dave Grotto, RD, a spokesperson for the American Dietetic Association, encourages his clients to treat themselves during the week, maybe with a light beer one night or a child's size ice cream cone another, so they're not feeling deprived and desperate enough to polish off a half-pint of ice cream on Friday night for 500 calories.
6. Adapting to Obligations
Between errands, quality time with the kids, grocery shopping, and household chores, your weekends are often too packed to accommodate your regular diet-and-exercise schedule. But part of developing healthy habits for life is about adapting.
Toss a low-cal energy bar or apple into your purse before hitting the mall so you're not tempted by the food court; if you know you're going to be on the road all afternoon, have a later breakfast; or if restaurant reservations aren't until late, snack on string cheese and whole grain crackers to hold you over, and then order lean fish or meat and vegetables for dinner. Katherine Tallmadge, RD, author of "Diet Simple," says it's okay to shuffle around meals and snacks, just don't skip them or your hunger will overpower you.
Plan active family outings that aren't doable during the week, such as a tennis match with your spouse or a hike with the kids. You burn slightly more calories than you would at your 9-to-5 desk job, which helps even out a sensible weekend splurge.
The Benefits of Consistent Healthy Habits
By implementing these strategies, individuals can break the "diet starts Monday" cycle and establish consistent healthy habits. This approach leads to:
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- Sustainable weight management: Avoiding extreme fluctuations in calorie intake prevents weight gain and promotes gradual weight loss, if desired.
- Improved overall health: Consistent healthy eating habits contribute to better energy levels, improved mood, and reduced risk of chronic diseases.
- Enhanced self-control: Practicing mindful eating and making conscious choices strengthens self-control and reduces the likelihood of impulsive overeating.
- Positive relationship with food: Focusing on nourishment and enjoyment rather than restriction fosters a healthier relationship with food.