Do you know what to do after a weekend food binge?
Are you good during the week but then overeat on the weekends?
Watch this video to find out how overeating on the weekends can affect your weight loss and what you can do about it.
Hi, it’s Ivana helping you get fit, healthy and strong at any age.
Do things seem easier from Monday to Friday?
You can kind of keep yourself on track with your nutrition and then the weekends hit and there are parties and barbecues, family stuff that you have to go to and there’s some alcohol involved. Then things get a little tough.
So I want to show you how this weekend overeating and drinking can affect your weight loss. I’ll tell you what you can do about it so you can still lose weight.
I’ve been a fitness and nutrition coach for 20 years and I’ve helped hundreds of clients to lose weight without giving up their lifestyle.
It is possible.
Let’s talk about that weekend weight gain.
What happens when you’re overeating on the weekend?
Well, many people’s weekend starts on a Friday afternoon or evening and then goes right through Saturday and Sunday.
Let’s say two and a half days out of seven. So you’re looking at about 36% of your week. Um, so that’s a pretty significant impact. Um, and if we’re looking just from a calorie perspective. You can do a lot of damage if you’re significantly overeating on just Friday evening, Saturday and then Sunday.
Let’s say you’ve created a calorie deficit of between 250 to 500 calories a day. This is generally something that I recommend for someone starting out.
So you’re doing that from Monday and let’s say part of Friday. Or maybe you’re even successful with those first five days and then on Saturday and Sunday, you’re eating out a lot.
Then you’re overeating on the weekend.
You’re going to dinner at a nice restaurant.
You’re having an appetizer, you’re having a main meal, you’re having dessert probably with, you know, maybe a couple of glasses of wine or some beer on Sunday.
You might be going for brunch and then you’re having also a larger meal than usual throughout the day. You’re eating a bit more because you know you’re not at work and you don’t have the structure.
So on the weekend you might be kind of going out of your routine a lot more and you’re eating different things. Restaurant meals can be very high in calories, really surprisingly high in calories.
What’s great now is that a lot of restaurants offer nutritional information in terms of at least the calorie content of a meal.
And it’s absolutely fascinating if you start to look at this, because some of these restaurant meals can be 1200-1500 calories and that’s not even something that seems like a huge meal. That’s just a standard, you know, chicken, vegetables and maybe a potato on the side or something like that.
So if you’re also having an appetizer or you’re having some drinks, maybe you’re having a dessert afterwards, you can be consuming 2,500 to 3000 calories just at one sitting.
So it’s easy to see how you overeating on the weekend and impact your weight loss.
Let me know in the comments.
What types of foods do you tend to overeat on the weekends?
Now keep in mind that when we’re talking about weight gain, we don’t necessarily mean that you’re putting on fat all weekend long.
If you wake up on Monday morning and you’re five or six pounds heavier, it doesn’t mean that you put on five or six pounds of fat.
That would be extremely difficult to do just in two days.
What happens is that if you’re eating a lot more food, particularly processed food with a lot of salt that you might not be used to, you’re probably retaining a lot more water. So you’re going to have that fluid retention and that’s going to be some of your extra weight if you’ve consumed a lot of food.
Some of it that doesn’t have a lot of fiber or maybe some of it does, it may still be in your digestive track. So it’s kind of, I mean that’s a long, long thing down there, right between your small intestine into your large intestine.
There’s a lot of food that can be down there and that increases your weight as well.
That’s the reason as well, why your weight can vary from day to day as well as the water retention thing. So when we talk about water, you will be putting on weight from that as well, which is not really anything to worry about it.
If you go back to a sensible way of eating on Monday, then you can kind of get those things back on track.
Drink Enough Water
You’ll reduce the water retention and you’ll be back into a reasonable place. However, that doesn’t mean that your chronic weekend over eating isn’t gonna have an effect on your weight gain.
So if you’re doing that every weekend, and this is so common, so many of my clients have been through this process. Well, they tell me they’re doing great and then I get an email that, Oh, I went to this and this and then I had this much food and this much alcohol and I’m just not really following any sort of plan anymore.
And that happening every weekend or most weekends can stall your weight loss. You won’t, despite how successful you are during the week, you won’t be able to consistently lose weight.
You’re constantly sort of moving three steps forward, two steps back, maybe one step forward. Then you go back a little bit.
So you’re going against everything that you’re trying to do during the week. If you just go off the rails on the weekend and start overeating on the weekend.
So what are we going to do about this?
Plan Your Weekend
Well, the first thing is to plan your weekend and plan what you’re planning you’re going to be eating and drinking.
Not that it always goes according to what you want.
I know that things kind of happened sometimes.
However, you should have a strategy in place.
So if you that you’re going to a wedding on Saturday and you’re, maybe you’re going to have a lunch there and a dinner there, then you want to have a sensible breakfast focusing on primarily lean proteins.
Don’t starve yourself or anything like that!
Eat lean proteins and vegetables. Then you leave yourself a few extra calories for later on.
And when you go to this particular event, you want to really focus on the foods that you really want. A lot of times people will consume foods just out of habit. Make a conscious decision when you get to that buffet table, do I really want this?
Is this like something that looks really appealing?
Is this going to be super delicious and worth it?
Or is this just like, okay, I’m just slopping on more food? Just because it’s there.
So make a conscious decision every time you go to eat, especially when you’re eating out.
Make sure that your decisions are reflective of the goal that you have for yourself.
Are You Following A Restrictive Diet?
The other thing that you need to take into account is what you’re eating during the week. What your plan is during the week. So is it something that’s sustainable for you?
Are you just eating chicken breast and broccoli all week. That’s why you kind of feel like you want to binge on the weekend.
Are you enjoying your food during the week? Right. If it’s just a matter of like sucking it up all week and then you just have a free for all on the weekend, that’s not the ideal nutrition plan for you.
You want to follow something that’s sustainable during the week. It should give you satisfaction so you don’t feel like you’re deprived all week. Then you’re heading into the weekend with “Oh yeah, it’s the weekend, it’s time for me to binge on all sorts of crazy things”
If you want stuff during the week, you can have the occasional treat during the week as well, just to keep things a bit more stable.
I recommend a more balanced nutrition plan.
Then you don’t feel deprived and that you don’t feel like you need to be over eating on the weekends.
So overeating on the weekend can definitely cause some weight gain, both initially and over time.
So you want to have a sensible nutrition plan during the week and on weekends.
That doesn’t mean you shouldn’t enjoy yourself. You should definitely have regular treats, foods that you really love in reasonable quantities. Then you actually have a sustainable nutrition plan that makes sense for you, and you’ll be able to lose weight and you won’t feel deprived.