Is Weekend Eating Derailing Your Fitness Goals?

I am often asked a question that I am forced to give the answer no one wants to hear.

The Question: “If I eat clean all week and train hard, why can’t I eat what I want on the weekends?”

The Answer: No.

There are 365 days in a year, 104 of them are the weekend. This is roughly a third of the year. With 261 days dedicated to fitness and 104 dedicated to indulging, your results will drastically suffer.

Consider this: Eating an extra 80 calories a day, will add 8 pounds in 1 year! So choose your indulgences wisely! You don’t want all your hard work to go to waste just so you can eat pizza on Friday, burgers on Saturday and a sundae on Sunday.

This doesn’t mean skip out on meals. I never miss a meal. In fact, I enjoy food more than I should. So, this is a battle in my life. Because I don’t believe in unbalanced living, I have found enjoying one meal on the weekend, of whatever I want, my key to success and food happiness! So tonight, I’m enjoying_________


The best part is it makes that meal taste so much better because it is special. Focusing all of our attention on counting calories or avoiding certain foods—tasks that make us feel limited—distracts us from enjoying foods we can eat and experimenting with new, creative options that seem unlimited. In short, focusing on what we can’t have makes us want it that much more and causes us to war against ourselves. Remember that health is a lifestyle—it is something you will adopt for the rest of your life, so it has to be manageable. Don’t cut out everything you love. Enjoy that special meal once a week.

God wants us to be happy. He provided us with so much delicious, organic foods to be found in nature, but he also loves what we create. There’s no harm in enjoying what you want in moderation—but just always remember that God has provided everything we need to be happy and healthy. The food packed full of preservatives and artificial sugar are just distractions that get you know where. Good food will make you feel and look great.

It’s the same thing as thinking about what the world says is right versus what God says right.

This works wonders for me, but what is your strategy for the weekends? Are they derailing your fitness goals?

Are you up for doing a challenge of reducing it to one meal versus the whole weekend, to break out of your plateau or push your results to another level?

Here to help you get happy, healthy, and F.I.T.,




By |2014-11-09T12:02:13+00:00January 8th, 2012|FIT Body|11 Comments


  1. Antonia October 17, 2012 at 6:36 am

    This article has totally hit home, I think seeing the weekends as a third of my year has put it into perspective – thank you 🙂 I am going to reduce my weekend “treats” to one meal only and not the whole weekend.

  2. Heather Ellis January 10, 2012 at 3:16 am

    I definately need to tighten up my diet on the weekends! Too easy to walk through teh kitchen and grab something..mindless snacking is my biggest challenge. Thanks for the reminder!

  3. Annvictoriahanson January 9, 2012 at 6:36 pm

    Did you see the Dr. Phil last week about this? Two ladies, heavy of course, were supposedly supporting each other to diet, and on the weekends they indulged in pizza, nachos, soda, and ice cream. Dr. Phil calculated the sugar, salt and fat they were consuming in a year, and had those amounts sitting on the table, pounds of each so they could really see what was going into their bodies, and calculated the calories, which were 50lbs in a year. He said if they just cut out that, they would be 50lbs lighter.

    • Kim Dolan Leto January 17, 2012 at 12:08 pm

      I didn’t see it, but wow, thank you for the visual!

  4. Deborah January 9, 2012 at 9:43 am

    I have finally found a place where I have balanced out, and my body seems to be able to regulate a slight increase in calories/carb/fat on 1 or 2 meals throughout the week. Currently I do not need to lose anymore fat however, and am in a muscle building phase, so I can only speak for my personal outcome. I do eat clean most of the week and cook whole foods that I enjoy, so I dont’ feel the need to “cheat”. When I do push the margin of clean eating a little I do make sure to eat protein with it, and choose the best form of it I can. For instance, Nacho’s during the football game this past weeked, I added black beans, fresh cut up tomatoes and chicken to balance this “cheat meal” out. Happy Eating!

    • Kim Dolan Leto January 17, 2012 at 12:09 pm

      I love healthy-balanced thinking- way to go, Deborah!

  5. Rogina January 9, 2012 at 9:42 am

    Thank you for this article! I am going to share it on FB. I went to pilates this morning and got my rear kicked. As I was leaving class I overheard 3 women (who needed to lose at least 20lbs each) discussing which “nameless” fast food joint they should meet up at. They were all laughing how funny it was that they had just worked out for an hour, only to follow it up with hamburgers and fries! I just wanted to bang my head on the wall! I can only imagine how frustrated the instructor must have been!

    • Kim Dolan Leto January 17, 2012 at 12:10 pm

      Isn’t this exactly how it goes though? People want change without changing anything! Thank you for sharing! 🙂

  6. Carrienorth January 8, 2012 at 11:25 am

    This is definately my downfall 🙁 I do SO well during the week then throw it all away. I don’t know why or what to do?

    • Kim Dolan Leto January 8, 2012 at 1:31 pm

      If your goal is weight loss, plan one meal on the weekend, and the rest eat clean! 🙂

    • Kim Dolan Leto January 17, 2012 at 12:10 pm

      Try limiting it to one meal of whatever you want?!

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