Last updated on January 11th, 2024
Ah, Monday…
The day of new beginnings, when the slate from the previous week is wiped clean. The magic day for re-dos. But that’s actually not the case.
Did you know?
Weekend dining indulgences can slow weight loss efforts and cause people to gain weight, say researchers from Washington University in St. Louis.
In a 2008 study, 48 healthy men and women tracked their diets for one year using food diaries. To determine the effects of their weekend dining habits on weight loss efforts, they were assigned to one of three groups.
The first group decreased their caloric intake by 20 percent; the second increased their physical activity by 20 percent; the third group made no changes to their diet or exercise habits.
Prior to starting their assigned regimens, researchers noticed that people often gain weight on the weekend – and lose some, but not all, of it during the week. The accumulated effect of weekend weight gain translated into an increase of nine pounds per year.
While attempting weight loss, people would continue to overeat on the weekend.
Researchers found that those who were trying to lose weight by cutting calories would stop losing weight on weekends. On average, people who were exercising more in an attempt to slim down actually gained a small amount of weight (0.17 pounds) on the weekend.
People who were not trying to lose weight experienced no loss or gain after a weekend of indulgence.
These findings, published online in the July 24, 2008 issue of Obesity, may explain why many dieters may not experience their desired rate of weight loss.
My advice to clients is to remain conscious of portion control and healthy food choices on the weekend in order to keep small indulgences from turning into large setbacks. This will also eliminate the need to feel like a fresh start is necessary every single Monday.
Of course, I also don’t put any of my clients on specific “diets” with extreme restrictions and designated cheat days. Instead, I educate them on making lifestyle changes to reach their goals in a healthy and manageable way.
When faced with a weekend full of celebrations, try eating more whole grains, fruits and vegetables for breakfast, or as a mid-morning snack, to reduce the impulse to overeat at lavish meals later in the day. Protein eaten at breakfast will also help keep you feeling fuller for longer. Try to eat vegetables and protein-dense foods first, followed by carbohydrate-dense foods.
I challenge you to keep an eye on your eating habits as we move towards the end of this week. Do you notice yourself eating differently on the weekend? Is this behaviour hindering your goals? What is one thing you can do differently the following weekend to move towards your goals?
