The word ‘diet’ is not one that I like.  Healthy, balanced eating is, in my opinion, a choice for life.  The problem with diets is that they conjure up feelings of restraint and lack.  We tell ourselves we must not eat this, that or the other and then all we can think about is that particular food.  We tell ourselves we have been ‘good’ and then reward ourselves with unhealthy food in large quantities because the denial has caused such great cravings!  Choosing health for life means not seeing food as an enemy and not punishing yourself if you occasionally slip up and let some sugar coated something pass your lips.  It also means trying not to use food as a reward or comfort (yes, I know, it is easier said than done).

The other noticeable effect of dieting is that often an individual goes well with their restricted and restrained eating for a short period of time only to overeat in style at the weekend, vowing to try and be good again on Monday.

This ‘weekend’ theory has now been tested by scientists and the results have just been published in the medical journal, Obesity(1).  The researchers wanted to see whether changes in food intakes and/or activity patterns during weekends contribute to weight gain or hinder weight loss.  It was a small trial that lasted for a year and involved 48 healthy adults.  Researchers compared calorie controlled diets with a daily exercise plan.  Daily energy intakes and physical activity levels were calculated for weekends (Friday to Monday) and weekdays (Monday to Friday).  Surprise, surprise, the participants gained weight on weekend days but not on weekdays.  The researchers attributed this weight gain to higher dietary intakes on Saturdays and lower physical activity levels on Sundays compared to weekdays.  The individuals following a calorie restricted diet and those following a daily exercise plan did drop weight during the week.  On the weekends the calorie watchers stopped loosing weight and the exercise plan group actually gained weight due to their higher dietary intakes.  

This helps to explain one of the reasons why diets don’t work!  The authors of the study conclude that “Alterations in lifestyle behaviors on weekends contribute to weight gain or cessation of weight loss on weekends. These results provide one explanation for the relatively slow rates of weight loss observed in many studies, and the difficulty with maintaining significant weight loss”

At the weekend we often want to ‘reward’ ourselves for the tough working week just passed.  I think we are entitled to it!  However, why not reward yourself in a really kind and loving way rather than punishing your body with junky food or extra portions.  For me a perfect gift to myself is a long walk in a park or a trip to visit my good friend Rosie in Devon, followed by reading something nourishing to the soul!  Some of you may find a relaxing, long bath with oils and no interruptions is just what you desire.  Or a trip to the theatre or swimming or a night in with a DVD.....well, whatever you fancy.  Planning ahead can really help, put an activity in your diary and try to ensure your refrigerator is stocked with tasty nutritious food (e.g. colourful fruits, vegetables and unrefined staples).  This may help to lessen urges to indulge with too much refined food.  Also see if you can work some fun activity into your weekend e.g. walking, a sport, anything to get moving even if it’s just for half an hour.

I wish you all a very happy and healthy weekend!

(1) Racette et al.  2008.  Influence of Weekend Lifestyle Patterns on Body Weight. Obesity,[E publication ahead of print DOI: 10.1038/oby.2008.320]

written by Ani Kowal