Nicki Anderson

Getting Back to Basics Best Strategy for Weight Loss/Management

By Nicki On July 15, 2012 Under Diets, Exercise, Exercise Barriers, Extreme Weight Loss, family obesity, Healthy Aging, healthy eating, Motivation, Nutrition, Nutrition for Health vs. Weight Loss, overeating, Poor Nutrition, unhealthy dieting, weight loss

Fresh fruits and veggies should be eaten all the time, not as a diet strategy, but as a health strategy.

I had a discussion with a friend of mine last week, and she shared her newest strategy on getting healthy, and losing some unwanted weight. Her approach? Major restriction during the week, and pig outs on the weekends. When I shared my concern about that strategy, she said, “It’s what works for me!” Hmm, it may work now, but what about 1 year from now?

According to research published in the journal Obesity, splurging even just two days out of the week can add up to an almost nine-pound weight gain over the course of a year!

Researchers at the Washington University School of Medicine in St. Louis followed 48 overweight adults for a year, tracking daily food intake and weight. Even from the beginning, they found a striking difference in what people ate during the week compared to the weekend: On Saturdays, people ate well over 2,200 calories, while Monday through Friday, the average calorie intake was about 2,000 calories. The amount of weight they were gaining based on these extra calories—about .17 pound a week—could translate to about nine extra pounds a year.

Lead researcher, Susan Racette, PhD, and her colleagues divided participants into three groups: 19 subjects were put on a calorie-restricted diet, 19 were instructed to follow an exercise regimen, and 10 were asked not to change their behavior at all. Over the course of the year, members of the caloric restriction group lost an average of 17.6 pounds, the exercisers lost about 14 pounds each, and the healthy-eating control group lost just two pounds. Upon closer inspection, however, the weekends still posed a problem and thwarted weight-loss efforts.

“Those in the calorie-restricted group would have lost over .6 pounds per week, but because they overate on the weekend, their weekly weight loss was about .5 pounds per week,” Racette says. And those in the exercise group actually gained weight over the weekends.

Even though they were asked to keep food diaries, many people in the study didn’t realize that they were consuming more calories on the weekends. This could be because of the types of food they’re eating (high-calorie on-the-go options), the lack of structure in their days, or the laid-back mind-set that many of us adopt on our days off. Whatever the explanation, this study suggests that one reason why people who go on diets often don’t lose weight as fast or as easily as they first predicted is due to overeating on the weekends.

If you think weekends may be sabotaging your weight management efforts, here are some suggestions:
* Try to stick with the same meal patterns you follow midweek on the weekend.
* If you know you are going out for dinner find ways to get in a bit more exercise that day and  be  mindful about your food consumption during the day. Further, you don’t have to “splurge” when out to eat. There are plenty of healthy options that taste fantastic.
* Limit your alcohol consumption. Alcohol is a diet double-whammy; it’s not only rich in calories itself, but it also reduces inhibitions and causes mindless snacking.
* If you exercise, don’t reward yourself with food. This common practice is the reason so many people are unable to lose weight and keep it off. Stay hydrated and stay on top of healthy food choices. On the flip side, some people blow exercise off on the weekends because it’s their rest time. Bad move, especially if you’re consuming more calories. Make exercise part of your everyday life, not just when you feel like it.
* Pack fruit and healthy snacks (nuts, chopped veggies) if you’re going to be out of the house all day. This way you won’t rely on food-court selections that are loaded with garbage.
These suggestions are pretty basic, but often forgotten. It’s typically the little things that can make a big difference. It’s up to you if you want that difference to be positive or negative.

 

Here’s to Your Health!

Nicki

2 comments - add yours
Jesslyn

July 16, 2012

Hi Nicki,
Thanks for the post! One other weekend weight loss strategy which works for me and is super useful-
If there are times when i cant pack fruit or healthy snack into the restaurant, I would then pick a healthy item from the menu 🙂

Nicki

July 29, 2012

Love it!