It’s proven: the weekend is the enemy of the waistline. Delicious sleep-ins, big breakfasts, lunch dates and drinks with mates can eat into the calorie advantage you worked hard all week to achieve.
Researchers at the Washington University School of Medicine in St. Louis found that most people lose weight more slowly than expected because they relax their diet on the weekends.
The study considered the normal eating and exercise habits of 48 overweight adults and found most consumed more calories on a Saturday than any other day. This mini-binge amounted to an average increase of 4.1kg a year.
The men and women were asked to cut their calories by 20%; increase their exercise by 20%; or do nothing as part of a control group.
Careful daily monitoring revealed a similar pattern – the calorie counters ate more on Saturdays than any other day and the exercisers ate more on both Saturdays and Sundays. The calorie counters stopped losing weight at the weekend and the exercisers actually gained weight over those two precious days.
“People on diets often don’t lose as much weight as we would expect, and this finding helps explain why,” said the study’s first author, Susan B. Racette.
Weekend retreat
If you’re finding those last few kilos hard to shift, perhaps it’s worth revaluating your weekend routine.
It doesn’t take much for weekend treats to take the edge off your healthy intentions, Accredited Practising Dietitian Clare Evangelista told the Biggest Loser Club. The trick is to keep a close eye on what you're eating and drinking and log everything in your online diary.
“It can be incredibly frustrating for people who work so hard Monday to Friday with their diet and exercise. They might realise they are going a little bit astray at the weekend but they don’t understand the impact. For example, drinking a bottle of wine on a Friday and Saturday night equates to 0.5kg over the course of a month. And that can mean people don’t see results they deserve.”
Relax, don’t do it
A 6am alarm call, nine-to-five job, childcare, chores and exercise – for many of us the routine of the working week makes being healthy easier.
But cramming all your healthy habits into the working week has a downside, said Louise Adams, a Clinical Psychologist from Self Essentials in Balmain, Sydney.
“Healthy eating and exercising shouldn’t be one on a list of chores – it should be how you want to live your life.”
It’s easier when you stop thinking of yourself as ‘on a diet’ and start aiming for consistently healthy living, Adams said.
“Being on a diet sets up a psychological as well as physiological state of deprivation and, being human, we always want what’s forbidden.”
That's why the Biggest Loser Club takes a sustainable, healthy approach to weight loss. With The Club, there is no such things as a 'bad' food, only a 'sometimes' food. As long as you stay within your calorie target you can allow yourself little treats.
Taming the beast
Weekend vigilance is even more important for those trying to shift the last few persistent kilos, Evangelista said.
“When people are approaching their goal weight, being accountable at the weekend is even more important – that’s when the little things really make a huge difference.”
Dietitian’s tips
Accredited Practising Dietitian Clare Evangelista shares her tips for rebooting your weekend.
-
Stick to a food schedule – sleeping in and missing breakfast or skipping meals because you’re busy shopping or socialising can lead to a slump in metabolism. Make sure you get your three meals plus healthy snacks.
-
Prepare ahead – don’t start the weekend with bare cupboards. If you do, pay a morning visit to a grower’s market, farm store or favourite deli and stock up on fresh ingredients.
-
Activate your days off – fit in a leisurely walk with a friend, play in the park with the kids, hire bikes or go for a swim. You don’t have to be in the gym to get the blood flowing.
-
Prioritize – when eating out choose between dessert and wine rather than having both. Alternating between wine and water will help both with calories and your resolve.
-
Bring back the dinner party – it’s invariably healthier than eating out because you can control what you eat and how it’s cooked.