Ep 21: How to Stop Weekend Weight Gain

How to Stop Weekend Weight Gain: 5 Proven Strategies for Women Over 35

 

Show Notes

Are you tired of stepping on the scale Monday morning only to find you've undone a week's worth of progress? If you're a woman over 35 struggling with weekend weight gain, this episode is for you. I'm sharing my 5 proven strategies that will transform your weekends from your biggest weight loss obstacle into your secret weapon.

In this episode, I break down exactly why weekend weight gain happens more frequently and stubbornly as we age, and give you actionable strategies you can implement this weekend to finally break the cycle of losing weight during the week only to gain it back over the weekend.

Whether you're dealing with social eating pressure, alcohol sabotage, or simply can't stick to your healthy eating plan when your routine changes, these evidence-based strategies will help you maintain your weight loss momentum seven days a week.

What You'll Learn

• Why weekend weight gain gets worse after 35 and takes longer to recover from compared to your 20s
• The psychology behind weekend eating sabotage and how decision fatigue derails your best intentions
• 5 game-changing strategies to prevent weekend weight gain before it happens
• How to create a bulletproof weekend plan that works even with social events and dining out
• The hidden way alcohol sabotages weight loss for 48+ hours after drinking (it's not just calories!)
• Why sleep consistency matters for weekend weight loss success and hormone regulation
• The water trick that prevents Monday morning scale shock from fluid retention
• My "lose during the week, hold on weekends" strategy that takes pressure off while maintaining results
• How to plan mindful indulgences that satisfy cravings without derailing progress
• When and how to plan "fun weekends" without sabotaging your overall weight loss journey

Key Moments

Opening Reality Check
I paint the all-too-familiar scenario: Friday confidence crushed by Monday morning scale shock, and why this pattern becomes more stubborn and soul-destroying as we age.

The Perfect Storm Explained
I break down exactly why weekends are so challenging for weight loss - from routine disruption and social pressure to decision fatigue and the "I deserve a treat" mindset.

The Age Factor
Why weekend weight gain recovery changes dramatically after 35 - what used to take one day now takes a full week, and how this impacts your motivation and momentum.

Strategy #1: The Monday Morning Visualization
How to reverse engineer your weekend by first deciding exactly how you want to feel Monday morning, then working backwards to create your action plan.

Strategy #2: Friday Planning Session
My step-by-step process for creating your weekend blueprint, including menu research, protein-packed potluck contributions, and emergency snack preparation.

Strategy #3: The Alcohol Truth Bomb
The real reason alcohol sabotages weight loss (hint: it's not just calories) and how it impacts fat burning for 48+ hours, plus my personal decision to stop weekend drinking.

Strategy #4: Sleep Schedule Consistency
How disrupted sleep affects leptin and ghrelin (your hunger hormones) and why staying within 1-2 hou