Weekend Weight Gain

Ahh, the weekend! My favorite time of the week is fast approaching. While it can be the most relaxing, fun-filled few days of the week, it can also be one of the toughest times to stay on track with healthy eating. Lots of good intentions seem to go right down the drain!

New research that came out this month showed that weekend overeating can lead to a gain of nearly 10 pounds a year. Yikes! Participants consistently ate more between Friday and Monday, with Saturday being the most offensive day. Thinking you can just burn off the excess weekend calories back at the gym come Monday morning? Think again. Participants in the group that was encouraged to increase their physical activity, although lost weight during the week, regained that weight each weekend by taking in more calories than they could burn off. The researchers attributed much of the gain to higher fat intake related to fast foods and "junk foods". They also suggested that excess alcohol and sodium intake may play a role with a younger population than the group that they used for this study.

So what can we take away from this? I am certainly not trying to take the fun out of your weekends, just get you thinking a little bit about whether or not your weekends may be a limiting factor in you being the healthiest you can be. Here are some common barriers to healthy eating during the weekend:
-Lack of structured meals-Grazing all day typically leads to taking in more calories than if you had sat down for 3 solid meals. I fall into this weekend trap, a lot! I am so structured during the week, that when the weekends roll around I want to simply veg out. I notice however, that going in and out of the kitchen throughout the day I start picking through the cabinets and I have a little of this and a little of that. Soon enough it is dinner and I haven't really eaten a nice solid meal, just grazed!

• 7-Day Strategy: Stay structured! Stick to 3 meals a day and necessary snacks to avoid grazing. Plan ahead...stay one meal ahead of yourself, so if you know you are dining out that night, plan on having a lighter lunch (by light, I meal lower in calories and fat, but not sacrificing protein which keeps you feeling satisfied).

-Socializing-Dining out definitely increases during the weekend. Without a doubt you can easily take in a whole days worth of calories in one sitting by consuming a restaurant meal. Some salads are even 1,200 calories due to their toppings!

• 7-Day Strategy: Portion control is key here! Split entrees, take doggie bags, go slow....it takes 20 minutes for you to realize you are full, so give you brain some time to catch up to your stomach. Ask for substitutions-if you can "have it your way" at Burger King, you can have it your way anywhere. Stop before you are overfull-be mindful during the dinner and be aware of the point that you are feeling almost full...stop before you feel like you have overdone it.

-"Being Good" by saving calories-Many people think by skipping meals during the day in exchange for alcohol or late night food calories is the way to go, but most find that this strategy quickly backfires....can you say late night Chinese food!

• 7-Day Strategy: Eat! Why make it harder on yourself by depriving yourself, just eat!! "Being good" generally backfires, so set yourself up for success by making sure to get protein in before you head out for the night. Protein keeps you feeling full. An idea for a protein snack might be hard boiled eggs, cottage cheese with a little swirl of jam, yogurt, a laughing cow cheese stick, a handful (1 oz) of nuts, a tbsp of peanut butter on a rice cake.

-Cheat day mentality-While it is okay to splurge, a day where no rules apply set back any progress you made during the week and usually leave you feeling guilty and lethargic come Monday.

• 7-Day Strategy: Give yourself a little wiggle room! It's okay to indulge, just try to keep it realistic. Everything in moderation. This means splitting the chocolate triple mocha cake with friends or splurging on the Starbucks frappucino with whipped every now and again. Enjoy it during the moment, walk away feeling good and give yourself a break! By allowing yourself to have a little indulgence, you ultimately don't feel deprived and you are more apt to stick with your healthy eating plan in the long run.

7-Day Goals: This weekend, set yourself up for success. Start by asking yourself today, what sort of barriers are common for me during the weekend? Is it traveling or dining out or grazing? Then from there make a plan to set a few positive strategies in motion this weekend. Be mindful and enjoy!

~K