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    How to stop the weekend derailing your diet

    5 Dec 2019 12:03 PM | Posted by
    Jessica O'Donnell's picture
    Jessica O'Donnell
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    We all know the drill - you've been eating with monk-like discipline all week, so when Friday rolls around you decide to reward yourself with a tasty treat.

    Next thing you know, it's Sunday night and you're reflecting on yet another debaucherous weekend of continuous, delicious junk food.

    If you've felt yourself in this cycle more times than you care to admit, we sat down with Nutritionist Rick Hay to get some tips on how to stop the weekend derailing your diet - without sucking all the fun from your weekend meals. 

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    If I eat healthy all week and then eat badly on the weekends, will this hinder weight loss?

    Rick emphasises that yes, a weekend of totally carefree eating will inhibit weight loss. "There is also the possibility that if the diet is too strict that you may well blow out on the weekend and give into temptation and undo all of that good work. Sometimes it only takes a couple of minutes to eat half a packet of biscuits." 

    However, it turns out your body enjoys a bit of variety now and then. "The body likes variety so this style of eating may well have beneficial weight loss outcomes." If all you've been eating is steamed greens and chicken, your body might be craving some variation. 

    Do you believe in ‘cheat meals’? 

    Variety is the spice of life, so don't feel like you can never eat a 'naughty' meal again if you want to achieve your goals. Ricks approach is "being relaxed around eating but sticking to your goals. You should be able to reward yourself and your body, as I said, does like some variety so the occasional cheat meal good end up actually helping with weight loss goals." 

    Does being too strict during the week lead to more eating on the weekends?

    There's no point in limiting yourself Monday-Thursday if you have a big blow out on the weekends, with Rick telling us moderation is key. "It [being too strict] can cause you to rebel or to crave if the diet is too strict. If you really love one food but it’s unhealthy just have it once or twice a week in small portions or small portion size."

    What are some tips to stay on track with weight loss goals on the weekends?

    Rick's top tips for healthy eating on the weekends are:

    • Eat a good healthy plant based breakfast and lunch as these types of meals have high fibre levels which can help to balance blood sugar levels and reduce cravings.
    • Have a soup or vege stir fry for dinner to keep it healthy.
    • Teas like dandelion help to reduce bloating and help with digestive function which is important to help with weight loss. 

    Are you more relaxed with your eating on the weekend?

    Main image credit: @thenaughtyfork

    65 Member Comments

    BeautySwan88 3 Jan 2021 6:56 PM

    Gotta take notes and make sure I remember.

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    misfortune8 26 Feb 2020 4:05 AM

    I eat healthily most of the time, but I do have to allow myself the occasional treat or I'd go mad.

    Miramarmari 21 Feb 2020 10:16 PM

    I know I should stay healthy all week Monday to Sunday but Sunday becomes Funday and then I want chocolate and chips

    JuJu47 30 Dec 2019 9:49 AM

    I think if you eat a little of most things you won't have a problem - i try to eat a healthy diet but only have a little of the naughty stuff so I never feel deprived and I find that way my sweet tooth cravings have reduced.

    Ellyloves 26 Dec 2019 2:37 PM

    I eat I want to eat, I hate these restrictions

    Petal 21 Dec 2019 8:37 AM

    I haven't worked for years due to illness, so the weekends aren't much different to weekdays for me.

    Angage 15 Dec 2019 5:57 PM

    I eat more when party times.

    jupiter 9 Dec 2019 3:19 PM

    It doesn't just happen on weekends for me, just anytime I eat out!

    Luna19 9 Dec 2019 2:17 PM

    I just stop myself buying any treat that's too big (e.g. block of chocolate) as I can have poor self control.

    sootyblack_14 9 Dec 2019 11:53 AM

    I eat the same all week around... Easier to stick to that way...

    Meedee 9 Dec 2019 7:04 AM

    With me it doesnt really matter what day of the week it is. It depends what foods are in the house. Things like Pizza I find if its there i will eat it. Salt and Vinegar Chips are a nightmare for me....I cant stop. So the trick is I just dont buy them.

    Am1851 9 Dec 2019 7:34 AM

    Yes Meedee, me too. I have emptied my fridge of ice cream so now when grandkids visit and go to the freezer, they will be very upset. My granddaughter a couple of years ago said that she only came to grandma's place for ice cream. I also love potato crisps, chocolates of any kind - even turkish delight. I can't stop until they are gone. Then I am fine, back to healthy eating if that is all the food that is left. Going shopping has to be done on full stomach without any cause for cravings then I won't buy those enticements even on half price sale - telling myself I don't need it (only because I am not hungry at time of shopping).

    Ellyloves 26 Dec 2019 2:39 PM

    I love ice cream too!

    Am1851 27 Dec 2019 7:39 AM

    I recently finished my two tubs of vanilla and chocolate ice cream that I always have in the freezer for the grandchildren and had to go buy more just for them when they visited for Christmas. They love coming to grandma's for the pool, ice cream and bbq sausages.

    Ellyloves 27 Dec 2019 9:28 AM

    I love it when they are half price at the grocery store

    Am1851 29 Dec 2019 7:01 AM

    These days with prices getting so high and the dairy farmers still not having increases in the milk prices, the only time to buy is when half price, providing it is still made from real milk.

    Ellyloves 29 Dec 2019 2:51 PM

    I always wondered if buying different brands of fresh milk, the farmers get more.

    Am1851 30 Dec 2019 7:13 AM

    I think the independent outlets for milk like those who buy from Dairy Farmers and other brands might get more of a fair price but I am fairly sure Woolworth's and Coles (because they are the biggest purchasers) most likely pay the pittance that is causing the farmers to go broke. They didn't even pass on the extra 10c per litre they charged us and claimed it went to drought relief. So deceitful, they should have been prosecuted for theft and false advertising on that issue. I am not sure where the milk in the tetra packs comes from but that didn't get the 10c extra so possibly it is coming from overseas (I hope not). As a child we got our milk direct from the cow, via the next door neighbour who put it in a silver jug and then we got milk in bottles from the milkman who home delivered. Life was good then.

    Ellyloves 30 Dec 2019 9:35 AM

    I had no idea, I thought the 10c went to farmers.

    I find Farmer's Own and Dairy Farmers' supply at my local Woollies is always quite low, sometimes I have limited choice.

    Meedee 9 Dec 2019 8:53 AM

    R has a real sweet tooth and can eat what he likes and just not put on weight. Me on the other hand...I just look at photos of food and weight piles on. Licorice is another thing I cant stop eating if its in the house. Christmas is a bad time as there are so many yummy foods in the house and I love my own cooking....LOL

    Am1851 9 Dec 2019 2:51 PM

    I hear you loud and clear Meedee, I also enjoy my cooking, so does everyone else so there is always not much left from a full table, which is good for me. But I do try to make a lot of healthy food as everyone just overindulges on all the good tasting stuff.

    Lucrecia629 9 Dec 2019 6:04 AM

    Funny, I'm actually more on my game on the weekend than during the week. Having a family with young kids, I'm really mindful of having fresh, healthy, home cooked meals every night. But if I'm going to take a shortcut and get a takeaway, it'll be during the week between school pickup and rushing to after school activities. Still a rare occasion though because I have a few quick healthy go-to meals for those nights. But weekends I have plenty of time to max out on the veggies and make some really nice food so I have no need to slip.

    Shop A Everyday 9 Dec 2019 1:47 AM

    I try and eat well at most meals, but everyone needs a treat, and i love pizza

    Elunia 8 Dec 2019 10:23 PM

    I don't necessarily think that I eat bad food on the weekend compared to week days. I would say that the volume of food I consume on the weekend is more than week days which I pretty bad (as I am talking about a lot more food!).

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