Don't Be A Weekday Dieter

The weekday dieter.

That is actually a real thing. I can't tell you how many times I have met someone who eats good on the weekdays and throws everything healthy out the window on the weekends.

Let's talk about reducing calories for the goal of weight loss. 3 things everyone should consider prior to losing weight is:

  1. Not eating enough protein.
  2. Over restricting calories.
  3. Restricting calories for too long.

For today's blog we are going to focus on over restricting calories. The more restrictive you are with your diet, the more likely you are to engage in binge eating and have higher body weight.

What you have to take into consideration is that no matter what kind of diet you’re on, you need to actually be able to adhere to it.

If you can only stick to a your diet during the weekdays then you need to rethink your strategy.

Dietary adherence is the most important determinant of weight loss success.

There is no magic formula out there that is going to elicit some special result. I know that there are pills, powders, formulas, and potions out there that some people claim to be weight loss guarantees. But the truth is they don't exist. The one thing that is proven to give the best results is consistency.

I run into people who feel that they have to restrict calories in the 1000 - 1200 calorie range all the time. These are the same people who suffer from Last Time Syndrome. When the weekends come around they will tell themselves, "This is the last time I will cheat on my diet." or "I'm only going to have one cheat meal this weekend." That last time or that one cheat meal turns into a weekend of over eating there favorite foods and the emotional guilt of throwing all their hard work away.

Have you ever heard someone say this before? “This is the last chance I get to eat this [forbidden food] until next week, so I’d better eat as much as of it as I can!” In a study performed in 2002 researchers found that restrained eaters (those who had been told to diet for several weeks) consumed significantly more of a ‘forbidden food’ during a taste test than unrestrained eating (non-dieters).

Most trainers will tell you "try harder” or “be more strict” when it comes to dieting to your goal weight. But I assure you it is rarely ever the answer when it comes to achieving diet success.

Successful weight loss is about developing new healthy diet habits through conscious patterns of behavior that we repeat frequently, until they become unconscious! It takes a while to practice and develop a new pattern of eating. But you can do it.

A weekend of irresponsible eating can absolutely erase a whole week’s worth of hard work. I’m sure you or someone you know has been through this before. It’s a slippery slope to an endlessly frustrating cycle of restrict, binge, restrict, binge. What’s worse, you don’t make any forward progress. In fact, you may even find yourself regressing. This is why it’s so crucial to keep everything in check.