It's possible to eat healthy all week long and still see the scale go up when your weekend is done. There isn't any magic or trick to why this happens. More than likely its because of what you did over your weekend.
The Weekly Pattern Behind the Scale
Your body doesn't look at your week day by day. Its more of what you have been eating that past few days. So even if you had a good weight loss diet for the week you could gain weight over your weekend.
This can happen if you eat more than normal on your weekends. Maybe your weekend meals consist of bigger portions. Or your just eating healthier foods but your body is still gaining.
Weekend weight gain is something that many people don't know about. You may be doing everything right Monday-Friday and then over your weekend your eating more calories than normal. So you end up with weekend weight gain.
Once you start to not eat as healthy during your weekends your body will begin to gain weight. Whether its eating out at a restaurant or drinking too much. These things can cause you to gain weight over your weekend.
How Calories Add up Fast
When dining out people tend to forget about calories. One meal could have more calories then two meals at home. Once you eat out on Saturday and sunday you will probably exceed your caloric intake for the week.
That is why you can gain weight over the weekend. Even if you eat healthy all week long. Your body doesn't know that you did that. If you consume too many calories on saturday and sunday you can nullify your healthy eating habits from Monday-Friday.
- Restaurant portions are usually bigger then what you would make at home.
- Drinking will cause you to not pay attention to your calorie intake. And cause you to snack that night.
- Sodas and other sugary drinks pack on calories with no satiety.
- Treats on the weekend will add on top of your regular meals.
- Eating left overs all weekend will cause you to eat more calories.
So be aware of this when eating out on weekends. It's ok to not be perfect everyday just understand how it can affect your weight loss journey.
What Changes on Saturdays and Sundays?
Its easy for our habits to become lax on the weekend. Sleeping in or staying up late can alter our bodies ability to control our eating. Not only does sleeping affect our hunger and cravings but it also takes away from us being active throughout the day.
Not sleeping as much or on a regular schedule can cause our hunger hormones to increase and we lose our willpower. When you don't have activities scheduled you end up sitting down more and walking less. This causes your body to gain weight over the weekend.
Often times we like to treat ourselves after having good eating habits during the week. We might eat a little more than usual or have a couple desserts. Although its fine to have some fun over the weekend it can easily cause us to gain weight if we continue to eat like this.
Hidden Traps in Social Eating
Social situations can also cause you to eat unhealthy. Many people eat what their friends are eating and enjoy the food they have been provided with. This can cause you to over eat during these social gatherings.
Another reason people tend to gain weight is because they assume that they can eat what they please at these social situations. If you had a light meal earlier in the day you probably won't think twice about eating everything that is served to you at dinner. These types of situations can cause you to gain weight during the weekend.
- You can eat as many plates of food as you want.
- People tend to share their food which leads to eating more.
- You are more likely to eat more at night.
- You think you deserve to eat more because its your weekend.
- Eating while talking to someone.
There are many things that you can do to avoid gaining weight while socializing. You can always follow your weekly weight loss diet plan and you will not have to worry about gaining weight during the weekend.
Why Water Weight Can Be Misleading
There are many reasons why your scale can go up during the weekend that have nothing to do with gaining fat. Whether it be from consuming saltier foods, increased carbs or drinking. Your body will retain water and could cause you to gain weight over a few days.
Once you know this information it allows you to take a step back when you wake up Monday morning. You can look at what you did different over the weekend and see if there was a lot of salty foods or maybe just more food overall. Chances are your weight will return to its normal spot.
That being said don't use this as an out if your overeating every weekend. There may be some truth to you actually gaining some fat over the weekend.
Simple Habits That Protect Progress
There are many ways you can help yourself not gain weight on the weekends. You don't have to give up all your favorite meals and follow strict rules. Try to create habits that can help you avoid binging but allow you to have fun and relax during your free time.
When trying to maintain weight loss it's always good to have a plan for the week. Having a weight loss diet that you can follow during the weekend will help you. By creating a routine for the weekend you will be less likely to overeat.
- Have a high protein breakfast.
- Know what treat you want to indulge in.
- Eat light for one meal.
- Have a glass of water in between drinks.
- Make sure to walk around on each day of the weekend.
- Don't get too hungry before going out.
- Have a smaller plate.
- Stop eating when you're full.
These tips are simple because they can be applied at any point in your day. They are something you can easily follow and stick to.
When Exercise Is Not Enough
While working out is beneficial for your body and can help you burn off calories. It will not make up for overindulging. People think once they've exercised they can eat whatever they want that day and they are wrong.
If you go to the gym and work out you may burn less calories then that one brunch or if you go out at night drinking and snacking. This is why people gain on the weekends. Try to incorporate exercise into your lifestyle along with healthy eating.
Exercise will always be good for you it clears your mind and keeps muscle. But don't try to make up for what you ate during the week on your weekends.
