If you’re trying to stop weekend weight gain, you’ll know this loop.
On weekends, I overindulge. Monday morning the scale’s up. Then it goes back down. Round and round.
For me, because I just want to maintain my weight, I don’t mind the rhythm.
But if you’re after a weight loss trajectory, that weekly bump can keep you stuck for good.
So this week, we’re looking at why why weekend weight gain happens and how to interrupt it.
Why we have this weekend weight gain pattern
It’s part of being human. And I actually think it’s a healthy thing we do.
We’re wired for feast and famine. Overindulge when food’s plentiful. Dial back when it’s scarce.
These days there’s no real scarcity. We eat all the time.
So that weekend rhythm isn’t broken. It’s just… a bit outdated.
Nothing wrong with having it. Unless the amount you’re indulging keeps you stuck in a loop. Never actually making progress on your goals.
How to interrupt the pattern to stop weekend weight gain
Two ways I do this.
1. make intentional choices.
Weekend hits, we think “yay,” and just go for it. No thinking involved.
That’s fine sometimes.
But there’s another option: decide ahead of time.
If you’re having ice cream, ask yourself how much you really need. A kid’s size scoop can be plenty and very satisfying. A whole tub is a different story altogether.
Decide ahead of time, especially with things like alcohol and sugar, and it changes everything. It changes what the scale says Monday morning.
Here’s why it works. Deciding ahead uses a different part of your brain.
Your prefrontal cortex weighs up future consequences.
It’s the part that says, yeah, that ice cream’s delicious, but if I keep going I’ll get a bellyache later.
Your amygdala doesn’t understand time.
It just wants pleasure and no pain.
Ask it if you should have more ice cream, and it’ll always say yes. Keep going. Don’t stop.
So pause. Check in.
Make the intentional choice before you start eating or drinking, not halfway through the tub.
2. change how much you’re eating, not what.
Most of the time, what you’re eating isn’t the problem.
It’s the quantity.
Get the quantity right and you can have pizza. Ice cream. Rice and noodles. All of it.
AND also get the body you really want.
The best way to get quantity right is learning to listen to your body.
That’s a whole skill in itself, more than I can cover here.
It’s what we spend six months practising inside the Naturally Healthy Club.
And yes, even if you’ve been ignoring your body for years, you can still learn it.
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My invitation to You
If you want to get to your goal weight with ease and joy… So you feel great in your clothes.
Then learning to listen to your body the in Naturally Healthy Club could be your next step.
New groups open in September and March.
Get on the email list to be alerted the moment registration opens.
And grab the free training on three micro-habits to get the scale moving while you wait.
So you can start building momentum today.
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My Best Bite
Last weekend I went to a talk by Emiko Davies, an Australian food writer married to an Italian. Bought one of her books.
She’d written a Substack piece about anti-fascist pasta.
When Mussolini was deposed in 1943, one Italian town celebrated by pooling wheat, butter, which was properly scarce back then, and parmesan into a huge vat of pasta. They called it anti-fascist pasta. Every year on the 25th of July, Italians still make it to mark the day.
My Irishman made us a fettuccine version last weekend. I normally eat low carb to manage my blood sugar, so pasta’s a special occasion food for me. This felt like a good occasion.
I kept my serve tiny. Had a rocket and radicchio salad alongside, plus extra protein, some smoked chicken that was in the fridge.
Small serve, extra protein, proper salad. I felt satisfied. Enjoyed the meal with everyone.
And the scale didn’t jump on Monday.
I’m excited about
New boots. Snakeskin print, knee-high, seriously tall heels.
My boys are getting taller by the week. Figured I’d better get some height while I still can.
In your corner,
Jules from Stonesoup xx
(Your favourite Australian Food Scientist)
See my bio
ps. Can I ask a favour?
If you’ve found this helpful please forward the link to a friend who also loves food. Thank you!
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