Weekend Weight Gains?

[SunsetRunner]

Hi all!

I've been doing okay with my goals (slower than expected, but it's not a race), however, a question came up and I didn't find anything related on the forums that was at least close.

That is - weight fluctuations on the weekend.

Even though I lose weight during the week, and work out 6 days a week, I'm less active on weekends. They're mostly for errands and relaxing and really, me time, so I don't hit as many steps and I don't work out Sunday.

Now, I weight myself every day, and while at the end of the week - Friday - I do lose weight, I gain it over the weekend (even with exercise on Saturday). I'm talking about a 2lbs difference from Friday to Monday.

My diet doesn't really change much on the weekend, I still eat the same - bigger breakfast (something like eggs, avocado toast, or the like), a lighter lunch and usually salad/fruit for dinner. No snacks. The only difference is the amount of activity I do.

What could cause such a big difference?

[MagsOnTheBeach]

How long does the extra weight last? Do you eat at home or eat out?  What is the calorie difference between weekdays and weekends?  Those are things I would think over.  I find the less structure I have the more I indulge - esp if I am not logging every bite and drink.  I try to get my steps in on the weekend but I'm not as likely to run them, just get them from slow walks and errands.

[SunsetRunner]

My calorie intake doesn't change on the weekends: it's still 1500. I still write it down and don't change my general routine much - I don't really sleep in too much and still eat at the same times.

I don't exercise as much - I just do my workout (hour and a half), but I don't do anything besides and don't really do much but house work.

The weight tends to stay until about mid-week, before it starts dropping back.

[LilLash]

It's kind of a shot in the dark, but is your water intake any different?

It could be water weight that's changing and you're at a weight plateau. 

[EmjayH]

I tend to eat less on less active days. But then on active days I eat a lot more then my bmi

[Esya]

Do you drink alcohol during the weekends? That caused me to gain weight during the weekends. Ever since I quit I no longer gain during weekends.

[SunsetRunner]

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@Esya wrote:

Do you drink alcohol during the weekends? That caused me to gain weight during the weekends. Ever since I quit I no longer gain during weekends.

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I don't drink at all. My husband is a recovering alcoholic so that cuts booze out of the equation completely! I did lost the weekend weight now, somehow, but I still would love to know why it jumps. It's the third week in a row that it does - I presume it's the not working out at the same pace as usual, even with the same calorie intake.

[Esya]

@SunsetRunner

It seems to be the only difference from your week days, so I think that is a correct assumption.

[josephz2va]

Lots of people are actually inactive on their days off like not doing any movements at all. My advice is to go on your Fitbit app and update the "Move Reminders" to daily and if you are a constant mover from 6:00 am to 8:00 pm for example the maximum amount of time allowed to score points, go for that. Then remember to do around 715 steps per hour when the buzzer goes off on your watch. You can tap your watch until it goes to steps during the stopwatch and just remember 715 steps is the minimum.

[alcarcalimo2364]

Hi Geeky,

Individual weight fluctuations can never really be explained. I'm sure it has to be do to less movement overall on the weekends. You may be retaining more water, your body may be processing food a little slower so your digested food remains in your body longer. There could be a million reasons. Is the weight your gaining on the weekend eliminating your weight loss completely? If it's not, I wouldn't worry about it. Let me just give a hypothetical example:

Wednesday -- 140 lb

Thursday -- 139.5 lb

Friday -- 139.1 lb

Saturday -- 140.3 lb

Sunday -- 141 lb

Monday -- 140.1 lb

Tuesday -- 139.6 lb

Wednesday -- 138.9 lb

In this scenario, yes, you gained weight on the weekend, but in reality you still lost 1.1 lbs. Now, if by the next Wednesday you still ended up at 140 lbs and didn't lose anything, then you're having an issue. I would say decrease the number of calories you're eating, but you really are already close to the bare minimum of calories you should be eating. How well are you calorie counting? A lot of people underestimate when they calorie count, so make sure you are capturing everything accurately. If you re, the only other advice to give you is increase the amount of activity you are doing on the week, or add in some activity on your rested weekend: a hike, some bike riding, or just a long walk through your neighborhood.

[JenniferinFL]

Possibly less activity could do it.

Even if your calories stay the same, if your macros change a bit that could happen. If you are still eating the same number of calories but more of your calories came from carbs you would retain a bit more water while digesting those carbs. Your body uses between 3-4 grams of water per gram of carbohydrate. Of course, it's just water weight, so not a big deal at all in the big scheme of things, but, might explain the weight fluctuation.

[emili]

If you are eating the same and moving less, you are either overeating or eating to maintenance on the weekends and if you are taking in more salt then your weight is jumping up. I gain two pounds every weekend. I actually move more because my cardio is way more intense- but its because if I didn't I would gain 4 pounds. I enjoy the weekend so my intake is weigh higher than Sunday- Thursday. By Wednesday its all gone and I carry on till Friday- repeat cycle. If you are in weight loss mode, you may want to adjust your weekends a bit so you don't have an uphill start to your week. When I was in weight loss, I didn't vary anything and kept up a steady loss.