If there’s one day of the week when weight loss motivation runs highest, it’s Mondays. Coming off the weekend, it’s common to feel the need to “get back on the wagon” with dietary habits. “Mondays provide extra impetus for making changes because of the ‘fresh start effect,’” says Kitty Broihier, M.S., RD, a registered dietitian. “It’s like having a New Year’s Day every week where you can wipe the slate clean and resolve to do better.”

The only trouble is that resolving to start anew at the beginning of the week can sometimes lead to seriously restricting calories on Mondays—a habit dietitians say is actually the opposite of helpful for weight loss. Undereating on Monday could set you up for a yo-yo of excess and deprivation throughout the week. Ultimately, this won’t help you achieve your weight loss goals.

Why Deprivation Can Hinder Your Weight Loss Goals

While slashing intake at the start of the week to make up for a high-calorie weekend might seem like a good idea, this strategy can easily backfire. “Extreme restriction can trigger a cycle of bingeing and dieting,” says Brannon Blount, M.S., RDN, a registered dietitian nutritionist.

In other words, when you go hungry, it may only be a matter of time before you eat much more than you would with regular hunger levels. “Not eating enough food in general is known to trigger cravings and sap your energy,” Broihier notes. Together, those will point you directly to the pantry for a momentarily satisfying bite, like cookies or chips. Not surprisingly, some studies have shown that people who binge eat lose fewer pounds and have higher dropout rates during weight loss interventions than those who do not.

Meanwhile, denying your body the calories it needs for daily functioning will likely make you feel listless. Broihier points out that if your energy levels are low, you probably won’t feel like exercising—another factor that helps you lose sustained weight. 

Then, too, there’s the potential effect of deprivation on your metabolism. If you restrict your food intake beyond Monday alone, it could cause metabolic changes that hinder, not help, your weight loss efforts. “Extreme restriction can slow metabolism by signaling the body to conserve energy,” says Blount.

Don’t discount the mental health impact of calorie restriction, too. “You may notice yourself thinking more about food in general and planning what you’re going to eat when you allow yourself to do so again,” says Broihier. At best, this preoccupation with food might merely be distracting. But it could (once again) fuel an unintended binge eating session. “All in all, depriving yourself on Monday will likely cause the eating habits pendulum to swing just as severely in the opposite direction,” Broihier concludes.

Tips to Support Your Weight Loss Goals

Instead of overcorrecting after a high-calorie weekend, aim for balance on Monday (and all throughout the week) with these strategies.

• Strive for consistency throughout the week. “Instead of treating Monday as a strict reset, try to shift your mindset and view it as just another new day,” says Blount. Focus on incorporating healthy habits (like eating more fruits and veggies, staying hydrated or adding physical activity) into every day of the week. If you overdo it on a weekend, give yourself some grace, knowing strict deprivation isn’t required.
• Remember, small steps add up. On Monday, when motivation is strong, it’s easy to dive into sweeping dietary changes. However, small steps are typically where sustainable weight loss occurs, and research shows that slower weight loss usually results in healthier body composition. “Small, sustainable habits matter far more than a ‘perfect’ Monday reset,” says Blount.
• Prioritize protein and fiber. Eating satisfying meals is key for successful weight loss. Both protein and fiber help you feel fuller for longer, reducing cravings and eating too much. Try upping your intake of high-protein foods like lean meats, seafood, legumes, eggs and tofu. Choose whole grains, fruits and vegetables, beans or lentils for more fiber.  
• Stay hydrated. Sometimes thirst is mistaken for hunger, Blount says, so drinking enough water can help regulate appetite. Stay on top of hydration by filling a large bottle and sipping throughout the day.
• Practice mindful eating. Just another manic Monday? The first day of the week can be a blur of busyness, but whenever possible, take the time to slow down at meals. Minimizing distractions, chewing thoroughly and savoring your food can go a long way toward keeping portions appropriate.
• Get enough sleep. Sustainable weight loss might begin with your sleep. Blount and Broihier advise establishing a healthy bedtime routine since poor sleep can increase hunger hormones and cravings for foods lacking nutrients. You can set yourself up for sleep success with habits like keeping a consistent bedtime and wake time, maintaining a pleasantly cool temperature in your bedroom and turning off devices an hour or two before turning in.

The Bottom Line

Operation Deprivation doesn’t have to begin every time Monday rolls around. Instead, strive to keep healthy habits consistent all week long. If you find yourself struggling to establish balance, consider consulting with a registered dietitian or other healthcare provider who can offer guidance for your unique situation.