How to Handle the Weekends Without Derailing Weight Loss
August 21, 2024Most people look forward to the weekend and think of it as a chance to recover from a busy week, but the big question is, do we want to have to recover from the weekend at the start of every week? When talking about weight loss, too many people are attempting the 80/20 lifestyle, which means eating well 80% of the time and engaging in more mindless eating and derailing weight loss for the other 20% of the time. Simply put, the 80/20 club members view weekends as a time to eat and drink freely. Perhaps this is because the weekdays can be more structured and dictated by alarm clocks, work schedules, beating traffic, and rushing off to work events and after-school activities. With that structure often comes having to plan meals in advance, and life has more routine.
So, the weekends then become a time to break free from routine, sleep in, enjoy time off, and hang with family and friends. The problem with the 80/20 lifestyle is that the weekends can often sabotage all the progress made during the week, and this creates that cycle of losing and gaining the same few pounds. While it feels like you are taking control, living your life, and allowing for indulgences, the reality is that you are losing control and making your weight loss goals less attainable. Instead of looking at the weekends as cheat days, choosing balance is a better option and will help you from derailing weight loss.
Balance means making room for delicious foods with an emphasis on portion control, reinventing favorite recipes, and exploring healthier alternatives. These behaviors, combined with routine exercise, will allow you to create a more sustainable plan void of feeling deprived, and you will feel less inclined to “cheat.” Here I will break down some common weekend barriers to weight loss and help you create a strategy to feeling good instead of feeling like you need to reset every Monday.
Stay In the Game
Create a shopping list, go food shopping, and do meal prep on weekends. Don’t look at these chores as work but instead as scheduled me time. This is your journey, and any efforts that align with your goal will contribute to the result. Participating in these activities on the weekend will act as a reminder and perhaps help you to be more mindful.
Stick To Routine
A change in schedule can mean a later start time in the morning, but avoid skipping meals and saving calories to overindulge during a night out. I call this the Weight Watchers mentality, which can be equated with saving up points to use later. Many of my clients have tried that program, and over the years it has become less and less effective because weight loss is not just about sticking to a daily calorie count. Weight loss is more about quality and quantity and less about counting calories and points.
Take The Lead
Plan an activity that is not centered around food. Take the lead for the planning and get the group together for a fun experience. Some ideas include a movie night, concerts, sporting events, and hiking. Mark your calendars, and it will give you something to look forward to, and the experience will be more memorable than a meal.
The Choice Is Yours
Continue to make better choices, even on the weekends. Better does not have to mean boring. People often refer to pizza as a cheat meal, and that is why diets don’t work. This idea that foods are taboo eventually leads to feelings of deprivation, and people derail and overindulge. Instead of ordering 2 slices of pizza, a glass of wine, and dessert, order a thin crust slice, a side salad, and a sugar-free Italian ice. You can also host a make-your-own pizza night. The idea is to create a sustainable plan, which means you can modify the selections and continue to enjoy your favorite cuisines without derailing weight loss.
Keep It Moving
Sign up for a fitness class or enjoy the great outdoors and include some structure without having to race off to work or get home to prep dinner after the workout. Committing to a morning class may influence your decision to limit or avoid alcohol the night before, stay hydrated, and make better food choices that make you feel good about your progress and the healthy life you want to live.
If you think of weekends as a time to do what you want without restraints, remember to focus on your goals. Stop reciting things like “I was good all week” and “I deserve this” to avoid having to start over at the start of every week. My best advice is to think of weight loss and weight maintenance as a continuous journey. There are no breaks, and this does not mean weekends, parties, and vacations can’t be enjoyed, just simply that they are part of the journey. Learning to navigate weekends takes practice, and like most habits, it will get easier as you enjoy food and life as your healthier self.
Shara Lazar, RD, CDN has spent many years counseling patients with health concerns such as hypertension & diabetes. She is a proud member of New York Bariatric Group
 | ABOUT THE AUTHOR Shara Lazar, RD, CDN has spent many years counseling patients with health concerns such as hypertension & diabetes which led her to help people reduce the risk of developing these health issues & improve the quality of their lives. She joined New York Bariatric Group with eight years of bariatric nutrition expertise & is passionate about fitness. She helps patients to integrate nutrition & exercise into their lives with a practical approach and support. Read more articles by Shara! |
