Why consistency matters.
One of the biggest challenges when following a nutrition plan is staying consistent, especially when weekends roll around.
Many people stick to their plan Monday through Thursday, or maybe even through until Friday, but then loosen up significantly on the weekend, thinking it won't make a huge difference. However, those two days of indulgence can have a significant impact on overall progress, often undoing a week's worth of disciplined eating.
Let's dive into why consistency is key and how small changes can lead to long-term success.
The Impact of Weekend Indulgence
If you follow a structured meal plan with a calorie deficit throughout the week, you might assume a few extra treats on the weekend won’t do much harm. But consistently going overboard on Saturdays and Sundays can completely negate the progress made Monday through Friday.
Consider this example:
Weekday Nutrition Plan: You maintain a 250-calorie deficit per day (Monday to Friday), totalling 1,250 calories saved by the weekend.
Weekend Overeating: On Saturday and Sunday, you consume 1,000 extra calories each day, adding up to 2,000 extra calories.
Net Weekly Progress: Instead of losing fat, your overall deficit is drastically reduced, slowing progress or even leading to weight gain over time.
Now, compare this to incorporating just one planned cheat meal rather than an entire weekend of relaxed eating:
Weekday Deficit: Still at 1,250 calories.
One Cheat Meal (600-800 calories over goal): Your overall deficit is slightly reduced but still meaningful.
Net Weekly Progress: You still maintain a calorie deficit, allowing for steady progress while enjoying a treat in moderation.
Still not convinced? How about these stats…
Mon-Thurs: On track
Fri-Sun: Wild & free
Weekly: 4 days on, 3 days off
Monthly: 16 days on, 12 days off
Yearly: 208 days on, 156 days off
You’re basically spending almost half the year undoing the work you put in during the week.
So then we say, ok no more cheat days, just a meal every now & then. If that “meal” is every day (incl alcohol, biscuits, ice cream etc), it’s not a treat, it’s a habit; and while the stats are much better than above, it is still making up at least 15% of your total intake. That might work once we get to maintenance mode, but for losing weight or leaning out, we need to be much more vigilant.
How to Stay Consistent Without Feeling Restricted
Plan Your Indulgences – Instead of viewing weekends as a free-for-all, pick one meal where you enjoy your favourite foods guilt-free while keeping the rest of your meals aligned with your goals.
Mind Your Portions – If you do go out to eat, practice portion control by sharing meals or asking for sauces and dressings on the side.
Stay Active – Use weekends as an opportunity to get outside, walk more, or engage in fun physical activities to help balance out any additional calories consumed.
Focus on Whole Foods – When indulging, opt for high-quality, nutrient-dense foods rather than ultra-processed, high-calorie options.
Monitor Liquid Calories – Alcohol, sugary cocktails, and high-calorie coffee drinks can add up quickly. Stick with lower-calorie beverages or balance them out by cutting back elsewhere.
Final Thoughts
Consistency is the foundation of successful long-term nutrition. While enjoying life and indulging in your favourite foods is important, doing so in a controlled manner will keep you on track with your goals. Instead of writing off entire weekends, aim for balance—strategic indulgences and mindful choices will ensure that your progress remains steady. Stay committed, and results will follow!
If you would like advice and support to transform your eating habits and maximize satisfaction, speak to Future Days about our custom nutrition coaching services.
Read more about our services on our Nutrition page, or book your Body Blueprint Consult here.