Nutrition Articles

Stop Weekend Binges

Is Weekend Eating Destroying Your Diet?

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The structure of the work (or school) week can be extremely conducive to maintaining good eating habits. If you have a very predictable daily routine, it can be easier to plan meals and snacks and eat on a consistent schedule so that you never get too hungry. But when the weekend comes, all that structure disappears and leads many people into making unhealthy eating choices that can derail all the good effort from the previous week. But by recognizing the most common weekend food pitfalls, you can be prepared to make better choices and maintain healthy eating--no matter what day it is.
 
Weekend Pitfall 1: I'm not at home much, so I end up grabbing food from coffee shops and fast-food restaurants.
There are two solutions to this pitfall. First, think ahead and always keep a few healthy choices in mind at the restaurants in your area. (You can find loads of helpful information in SparkPeople's Dining Out Guide.) Most chain restaurant websites include nutrition information so you can look it up before you head out. Your second option is to buy a small cooler or insulated bag and some ice packs. That way, you can pack whatever food you might need during the day and stop for an impromptu picnic whenever it's convenient for you. It may seem weird at first to always bring food with you, but it's worth it since you never have to worry about getting too hungry or not being able to find a decent place to eat (no matter where you find yourself). Try some of these portable snacks that don't require refrigeration, and always keep some on hand in your purse, in your car and when you're on the go.
 
Weekend Pitfall 2: One cocktail with friends turns into three--and then I just eat whatever is around.
Alcohol lowers your inhibitions, making it more likely that you'll make poor food choices or simply eat when you're not really hungry. On top of that, research shows that we tend to mimic the eating habits of the people we spend time with, so if your friends are drinking and enjoying bar fare, you're more likely to do the same. That said, there's no reason to skip a drink with friends as long as you can stop at one. Wine is the most diet-friendly drink you can choose, plus it offers proven health benefits. To stretch your one drink to two, order wine mixed with seltzer water to create a spritzer. And no one will think less of you if you switch to seltzer with a slice of lime after your one cocktail. Another solution is to spend more time with friends who eat the way you want to or are also trying to manage their weight. Their good habits and lack of pressure and temptation can rub off on you, and you can support each other's diet efforts no matter where you are.
 
Weekend Pitfall 3: When I go to a party, I don't want to have to worry about what I’m eating.
The easiest way to manage this pitfall is to bring a healthy appetizer to share. That way, you'll know there is something you can eat without worry—and you don't have to just stand around with an empty plate feeling sorry for yourself. You can also prepare by having a healthy snack or even a full meal in advance so you'll be less hungry. Get more tips for dealing with party food temptations.
 
Weekend Pitfall 4: I hang out with my significant other and just eat whatever s/he's eating.
Studies have shown that dating and cohabitating can lead to weight gain. There are a couple of ways to deal with this pitfall. You can eat the same food as your partner, just not as much of it. You can also offer to cook for him/her and make something that fits into your eating plan. Or you can suggest a date that doesn't revolve around food, like dancing or playing mini-golf. In any serious or committed relationship, you'll should discuss your weight-loss goals with your significant other. If they're the right person for you, they'll be supportive and find ways to help you make good eating decisions.
 
Weekend Pitfall 5: I was "good" all week, so I think I deserve to have a treat (or two) on the weekend.
Following a healthy eating plan is not about being "good" or "bad." It's also not about cutting out all the high-calorie foods that you enjoy altogether. Instead of depriving yourself of your favorites all week long only to overdo it on the weekend, plan for a few small treats throughout the week. If chocolate is what you typically crave, buy a bar of high-quality dark chocolate and break it into reasonable portions to last all week. You can even schedule a treat break into your day when you know you'll most enjoy it, like after a stressful meeting or during those few blissful moments when you're alone before the rest of the family gets home.
 
Weekend Pitfall 6: I slept in, so I skipped breakfast. I can have whatever I want to eat the rest of the day, right?
Unfortunately, sleeping through breakfast doesn't give you "permission" to overeat the rest of the day. Even if sleeping in caused you to get a late start, you should still begin the day with a balanced meal to give you energy and prevent you from pigging out later. Another thing to keep in mind is that having a regular sleep schedule is important to any weight-loss plan. When you're sleep-deprived, your body releases cortisol, which makes you feel hungrier that you normally would. No matter when you wake up, try to eat a balanced meal within a couple of hours.
 
Weekend Pitfall 7: My friends want to meet for brunch and I don't want to miss out on seeing them.
Brunch is fun and, if you can make a healthy choice from the menu, there's no reason for it to ruin your eating plan. But if you just can't resist that stack of pancakes or the second mimosa, you might want to see if your friends would be willing to meet up for something other than a meal. What about an early morning hike that lets you watch the sun rise and enjoy nature? Or, if your friends aren't outdoorsy, meet them at the mall or schedule a spa day.  While many of us tend to socialize around food and drink, there are plenty of ways to catch up, bond and spend quality time with friends and family that don't involve eating.
 
Weekend Pitfall 8: I just want to veg out on the couch and watch a movie with a bag of chips.
There's absolutely nothing wrong with wanting to take a break and enjoy a movie at home. If you've had a stressful week at work or done multiple hard workouts, your body needs some down time to heal and recover. Just be smart about how you handle the snacking portion of your break. Instead of grabbing a bag of your favorite junk food and eating mindlessly while you watch, use a bowl to hold a reasonable portion of whatever you're craving most, then put the bag away in the cabinet. If you're still hungry after you enjoy your snack (I mean really hungry, not just bored or tired or thirsty), choose a healthy snack from your well-stocked kitchen, like an apple or a piece of low-fat string cheese. Whole, unprocessed foods will fill you up much more than snack foods, which will likely only leave you wanting more.
 

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Member Comments

  • I can do good all week but then destroy it all in 2 days. Needed this reminder to be more vigilant on the weekends.
  • I have an unusual work schedule and usually have Mondays and Saturdays off (if I get any time off). The only downside to the actual Saturday/Sunday weekend for me is that I get up an hour or so earlier on Sundays for work than any other day and therefore eat an hour or so earlier than usual and it just messes up my eating schedule so that I want lunch by 10:30 a.m. even if I have my planned snack.
  • ETHELMERZ
    Let's face it, our culture loves to enjoy the weekend by having some good tasting foods, compared to watching every bite during the week. It's hard to be with friends and family on a weekend with your salad sitting there while others enjoy good stuff! We do the best we can!
  • Thanks for sharing. I do weightwatcher and with the 49 bonus points I have used those for the weekend. Eating that much extra food on the weekend has made my weight lost slower but they were what I needed this summer. Even with cookouts, parties and vacations, I still managed to lose about a pound a week. I decided last weekend not to indulge and spread my bonus points over the entire week. Hopefully I can break the indulging on the weekend. I am grateful that I am losing, however I know that once this habit is gotten under control I should lost at a faster pace or at least I hope so. It's Wednesday and I haven't seen a big difference but I am still optimistic.
  • Thanks for sharing. I do weightwatcher and with the 49 bonus points I have used those for the weekend. Eating that much extra food on the weekend has made my weight lost slower but they were what I needed this summer. Even with cookouts, parties and vacations, I still managed to lose about a pound a week. I decided last weekend not to indulge and spread my bonus points over the entire week. Hopefully I can break the indulging on the weekend. I am grateful that I am losing, however I know that once this habit is gotten under control I should lost at a faster pace or at least I hope so. It's Wednesday and I haven't seen a big difference but I am still optimistic.
  • Thanks for sharing
  • Thanks for the nice article. Great read!!
  • my hard part isnt just weekends. i dont work so im home all day and most of the time i dont like to pay attention to what i eat. my fiance at least understands my eating habits and he eats whatever i eat. since im the one who cooks he gets what i give him. but he looks forward to our monthly date night thats my cheat day and eat what i want.
  • Weekends are hard for me. It seems to be the perfect storm for over eating and bored eating. I either forget to eat until I'm ravenous, or I graze all day (and those string cheese sticks and yogurt cups add up quickly) During the week I have a nice schedule, but the weekends have always been my time. But I'm learning (or trying to learn) that I can have me time and still have a schedule.
  • Thank you Megan- Weekends are definitely my downfall. As a Jew, Friday night starts my Sabbath and I don't write down what I eat. However, Just this past weekend I found a dear friend to split a cookie with- we are now cohorts and get to have a treat and plan one sweet without going overboard! We have both lost over 40 pounds and now get to honor our weight loss and honor our sweet tooths and honor our friendship. You can find us in the kitchen with a big knife dividing thick black and white shortbread cookies! I also make certain I plan a limited exercise on my shabbat schedule. I do think that pre-planning is important, and allowing for teeny treats are important as well.
  • week ends are definately difficult to keep on track
  • I too struggle with meeting hubby's needs and desires while keeping my own choices healthy. I try to select items that are lower in calories from these restaurants.,,but it isn't always tasty.
  • PEACENCARROTS
    My pitfall is number 4. My husband always wants unhealthy takeout on the weekends. It can be hard to eat healthy with him.
  • I agree with Huskersalad. I have to have that "naughty" time. I'm just one of those people who HATES health food. Granted, I have withdrawals if I don't have at least 1-2 vegetable or fruit per day, but I have to essentially make myself eat healthy. It's worth it to lose weight and feel good, but I need a Carl's Jr. Western every now and then. If I get a craving for something like fries, a burger, or a margarita. I'll wait all week and let myself have it Saturday (also nice in case I decide I don't want it). It makes all the oatmeal, plain salad, nuts, wraps, and juicing bearable.
  • '"If chocolate is what you typically crave, buy a bar of high-quality dark chocolate and break it into reasonable portions to last all week. " If only! If I could live this way, I wouldn't have a weight problem in the first place. Better not to have it in the house, in my bag, in my work cupboard, so that it's an effort to go and buy some, and rely on my laziness to stop me. This is what chocoholism is, just like alcoholism, inability restrain myself and eat rationally.

About The Author

Megan Patrick Megan Patrick
Megan Lane Patrick has been a professional writer and editor for the past 16 years, and was a chronic dieter for at least 30. A combination of weight-loss surgery, mindful eating and daily exercise finally allowed her to maintain a weight loss of more than 100 pounds. When she's not lifting weights at the gym, you can find her walking shelter dogs as a volunteer for the SPCA.