Tommy's Take by Tommy Pomatico 3/31
How Weekend Eating is Ruining Your Diet – And How to Fix It
You’ve been crushing your diet all week—meal prepping, tracking your calories, and staying on top of your nutrition. Then the weekend rolls around, and suddenly, your discipline vanishes. A couple of drinks, a night out with friends, and before you know it, you’ve consumed enough calories to undo an entire week’s progress. Sound familiar? You’re not alone.
Weekend eating is one of the biggest reasons why people struggle to see results. It’s not that one meal or one night out will ruin your progress, but the compounding effect of consistently overeating every weekend can stall fat loss—or even cause weight gain.
How Weekend Overeating Happens
Social Events & Drinking – Whether it’s happy hour, brunch, or a dinner out, weekend gatherings tend to revolve around high-calorie foods and drinks.
The “I Deserve It” Mentality – After a strict week of dieting, many people use the weekend as a “reward,” leading to binge-like behavior.
Underestimating Calories – A burger, fries, and a couple of drinks can easily add up to 2,000+ calories. Add dessert, and you’re way over your maintenance.
Mindless Snacking – Late-night cravings after drinking or just lounging around the house often lead to unnecessary snacking.
How to Prevent Weekend Overeating While Still Enjoying Yourself
Instead of trying to “make up” for bad eating after the fact, plan ahead so you can enjoy your nights out without derailing your progress. Here’s how:
1. Manipulate Calories During the Day
If you know you’re going out at night, adjust your calorie intake earlier in the day to leave room for the extra food and drinks. Here’s how:
Skip or Reduce Breakfast – If you’re not hungry, consider fasting until lunch or keeping breakfast minimal (protein + veggies).
Eat Lower-Calorie, High-Protein Meals – Stick to lean proteins (chicken, fish, egg whites) and high-fiber veggies during the day to keep you full without consuming too many calories.
Limit Fats & Carbs Early On – Save your carb and fat intake for your evening meal. A lean protein salad at lunch keeps you full while leaving more calories available for dinner.
2. Prioritize Protein & Fiber
Eating protein and fiber-rich foods before heading out can help reduce hunger and prevent overeating once you’re at a restaurant or bar.
Example: Have a high-protein, high-fiber snack (like Greek yogurt with berries) before heading out to help curb your appetite.
3. Make Smarter Alcohol Choices
Alcohol can quickly rack up empty calories. Here’s how to minimize the damage:
Stick to low-calorie drinks like vodka soda, tequila with lime, or light beer.
Avoid high-calorie cocktails (margaritas, pina coladas, sugary mixed drinks).
Limit yourself to 2-3 drinks max and sip slowly.
4. Plan Your Post-Night-Out Meal
Late-night eating after drinking is a huge diet killer. Plan ahead:
Have a healthy, high-protein snack ready at home (protein shake, hard-boiled eggs, turkey roll-ups).
Avoid ordering fast food or bingeing on snacks when you get home.
5. Get Back on Track the Next Day
If you end up eating more than planned, don’t spiral into guilt and restrict the next day. Just return to your normal routine and focus on:
Hydration (water + electrolytes)
Protein-rich meals
A workout to get back into rhythm
Final Thoughts
Enjoying the weekend doesn’t mean throwing your diet out the window. By manipulating your calories, making smart choices, and planning ahead, you can still have fun without sabotaging your progress. The key is balance and consistency—not perfection.
So next time you’re heading out, try adjusting your calorie intake during the day and sticking to mindful eating strategies. Your future self (and your progress) will thank you!
Coach Tommy Pomatico
