The Weekend Undo: How Friday to Sunday Wipes Out Your Week

Sound familiar?

Monday to Thursday you’re on it. Protein, training, no snacks. Then Friday knock-offs, Saturday barbecue, Sunday brunch. Monday you’re back where you started, and you’re wondering why nothing works.

The maths

Say you eat 500 calories under your needs Monday to Thursday. That’s a 2,000 calorie gap. A few beers, a pizza and a big brunch can easily put 1,000 extra on each weekend day. By Monday the gap is gone. You didn’t fail all week. You just undid it in three days.

The fix is not “be perfect all weekend”

That doesn’t last. Aim for a weekend that’s a bit looser, not a free-for-all.

7 weekend rules that work

1. Keep breakfast normal. A protein breakfast sets up the day.
2. Pick one big meal. Enjoy the barbecue or the brunch, not both plus a takeaway.
3. Set a drink limit before you start. See Can You Lose Weight and Still Drink Beer?.
4. Move. A long walk, a swim with the kids, or a short session on Saturday morning.
5. Don’t “start Monday”. One big meal is one meal. Get the next one right.
6. Weigh in on the same day each week and watch the trend, not the Monday spike.
7. Keep the house boring. Leftover party food goes home with the guests.

Why Monday’s weight lies

Salt, carbs and alcohol hold water. A Monday jump of a kilo or two is mostly water and passes in a few days. Don’t panic, and don’t crash diet.

FAQ

Should I have a cheat day?

A whole cheat day often wipes out the week. One relaxed meal works better.

What if I have events every weekend?

Eat a protein-heavy meal before you go, set a drink limit, and pick one or two things you really want.

Is it okay to eat less on Monday to make up for it?

A little lighter is fine. Starving yourself tends to lead to another blowout.

Read next

• Can You Lose Weight and Still Drink Beer?
• Why Am I Not Losing Weight When I Eat Healthy?
• How to Not Gain Weight on Work Trips

This article is general information only. Check with your GP before changing your diet, drinking or training if you have a medical condition.