Advertisement -- Learn more about ads on this site.

Nutrition Articles  ›  Pitfalls and Plateaus

Stop Weekend Binges

Is Weekend Eating Destroying Your Diet?

-- By Megan Patrick, Staff Writer
Advertisement -- Learn more about ads on this site.
 
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.
Continued ›
‹ Previous Page   Page 2 of 3   Next Page › Return to main nutrition page »
Advertisement -- Learn more about ads on this site.

Related Content


Stay in Touch With SparkPeople

Subscribe to our Newsletters

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. As a SparkPeople editor, she’s able to combine her love of writing with her passion for health and fitness to help other people achieve their goals. When she’s not lifting weights at the gym, you can find her walking shelter dogs as a volunteer for the SPCA.

Member Comments

  • 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. - 9/25/2013 2:51:02 PM
  • 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. - 9/25/2013 2:51:02 PM
  • Thanks for sharing - 9/25/2013 6:58:16 AM
  • Thanks for the nice article. Great read!! - 9/17/2013 2:36:18 PM
  • 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. - 7/22/2013 3:44:06 PM
  • 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. - 7/22/2013 1:05:26 PM
  • 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. - 7/22/2013 12:27:21 PM
  • week ends are definately difficult to keep on track - 7/22/2013 11:02:36 AM
  • 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.
    - 7/22/2013 10:06:06 AM
  • PEACENCARROTS
    My pitfall is number 4. My husband always wants unhealthy takeout on the weekends. It can be hard to eat healthy with him. - 7/3/2013 11:06:33 AM
  • 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. - 7/2/2013 7:31:01 PM
  • '"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. - 7/2/2013 11:21:19 AM
  • The weekend is my downfall. I always eat somethings thatbi shouldn't eat. But I get back on time on monday. I find its better for me. - 7/2/2013 9:10:35 AM
  • When I go to town for shopping, I pack a tasty lunch and have a picnic at a nice spot by the river. It's a lot better than anything I could buy, and a lot cheaper too. If I'm stuck without my lunch, I have a BBQ chicken dinner with salad instead of French fries, or a food court Thai soup -- the kind with lots of veggies and plain chicken stock. - 7/2/2013 6:42:13 AM
  • EMME1010
    I do weight watchers ,and made Lifetime in June. I lost 28 lbs. it took me 8 months, but now I know what eating patterns work for me. I'm never deprived on the weekends. This makes my weight loss plan not only effective, but socially livable. - 7/2/2013 6:16:46 AM