Are weekends stopping you from losing weight
28 Apr 2010

Are weekends stopping you from losing weight?

2 mins to read
Do you have a pretty healthy routine during the week, only to blow it on the weekend? Online personal trainer Andrew Cate looks at how to minimise the weight gaining impact of weekends.


It’s the ultimate irony. Weekends generally give you more time to exercise and prepare healthy meals, yet people can often over-eat, under-exercise, and drink alcohol in excess. Other behaviours and habits that can impact upon your weight include sleeping in (or a change in sleep patterns), hangover-inspired fatty binges, more restaurant meals and fast food, and kilojoule-laden cooked breakfasts.

For example, Eggs Benedict contains more kilojoules (2900) than seven chocolate biscuits, and that’s without the juice or latte that will often accompany it. Although the impact will vary between individuals, two or three days of over-indulgence and under-exercising can influence your body shape. Weekends present a serious challenge for people who want to lose weight, or prevent weight gain.

Did you know? – Weekends present a serious challenge for people who want to lose weight, with a range of behaviours and patterns that can impact upon your body shape.

The research

A recent study conducted in the United States examined diet and activity patterns and weighed subjects daily over several years. The researchers found that subjects consistently gained weight on weekend days (Friday, Saturday and Sunday) but not on weekdays (Monday to Thursday). This was found to be due to a higher energy intake. The average weekend weight gain was 0.077 kilograms, which may seem small; however, if this rate continued throughout the year, it would result in an annual weight gain of 4.0 kilograms.

The researchers also reported that people whose diets were less consistent between weekdays and weekends were more likely to gain weight during the subsequent year. Additional American research found the effects of weekend days on kilojoule intake was substantial. An average of all age groups indicated that people consumed an extra 82 calories (or 3433 kilojoules) per day on weekends compared to weekdays . A third US study found that eating breakfast regularly away from home (a common weekend pastime) was associated with excess body fat, significantly increasing the chances of being overweight. Breakfast eaten away from home was much higher in kilojoules and fat, containing more saturated fat and less fibre compared with breakfasts eaten at home.

Did you know? Research has shown that people tend to gain weight on weekends due to a higher kilojoule intake.

Lifestyle

To prevent weekends from bringing your weight loss to a halt, try adopting these strategies.

  • Take advantage of the extra time you have by getting outside and doing a long workout. You can also try activities that may be harder to participate in before or after work.
  • Use the weekends to get organised with your food by planning your meals for the week, and pre-making some healthy meals to freeze ahead.
  • Try to keep your eating routine as normal as possible, moderating your intake of fat, fast food and alcohol. Balance out any indulgences with moderate portions and extra exercise.
  • If you have a hot breakfast, choose healthier ingredients like poached eggs, baked beans, grilled tomatoes, and wholegrain toast without butter.

Did you know? – To prevent weekend weight gain, try to fit in some exercise, make healthy choices for breakfast, and keep your eating routine as regular as possible.

References available on request



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