Weekdays are often busy for those who work and study. On Saturdays and Sundays, people often relax and change their eating and sleeping habits.

But according to a study, “eating jet lag,” which occurs when you change your usual schedule on the weekend, can result in a higher BMI (body mass index) and may even cause obesity.

For the study, scientists from the University of Barcelona examined data from more than 1,000 people aged 18 to 22 in Spain and Mexico. The research team compared the volunteers’ BMI with changes in eating times throughout the weekend.

Obesity risk and “eating jet lag”

The scientists created the term “eating jet lag” to streamline the process and measure variability in the participants’ eating habits during the weekend. To determine this marker, the scientists examined the time participants usually had their breakfast, lunch and dinner during the weekend compared to a typical weekday.

The “jet lag” was classified as a difference of more than 3.5 hours when comparing meals across the days of the week. Results showed that volunteers who experienced eating jet lag had a higher risk of obesity, with an average BMI increase of 1.34 kg/m2.

The study authors pointed to “chronodisruption” as the explanation for this link between obesity and eating jet lag. Chronodisruption refers to a lack of consistency between your body’s own internal time and the social time you are experiencing.

Trinitat Cambras, the study’s head researcher, explained that the biological clock is “like a machine, and is ready to unchain the same physiological and metabolic response at the same time of the day, every day of the week.” She added that following fixed eating and sleep schedules helps your body stay organized and promotes “energy homeostasis.”

She concluded that individuals who significantly changed their schedules during the study period have a greater risk of obesity.

Tips for maintaining healthy habits on the weekend

Check out the tips below if you’re having trouble sticking to your regular eating habits and sleep schedule once the weekend rolls around.

Try to follow your eating habits

Do you find yourself eating too much junk food on the weekends? Balance your eating habits by being less restrictive during the week with some might “treat foods,” but always do things in moderation.

Maintaining similar eating habits throughout your whole week will make you less likely to overindulge on the weekends.

Schedule relaxation time

This might sound counter-intuitive, but getting some rest during the weekend is just as important as working hard on weekdays. If you don’t spend time relaxing and recharging, your body will have trouble recovering after long days at the office.

Doing fun activities every weekend that contribute to this relaxation time helps your body stay healthy and strong. It also helps you maintain healthy habits for life.

Your relaxation time can include a walk in the park, gardening, reading a book, or an invigorating jog through the neighborhood.

Plan your week

On Sunday night, spend some time planning out important tasks and work events so you can stay organized throughout the week. Staying organized also ensures that you can rest easy once it’s time for bed.

Start planning the week by making a to-do list, filling in a weekly calendar, or writing down your own agenda on a piece of paper.

Stick to your regular sleep schedule

If you follow a normal routine with certain bedtimes and wake-up times, try to stay within the same hours during the weekends. This ensures that you still get some extra sleep while also maintaining your habits on weekdays.

If you’re too tired to get up in the morning, try waking up at the same time on weekends but stay in bed to rest or read a book.

According to Maria Izquierdo Pulido, besides diet and physical exercise, “which are two pillars regarding obesity,” another factor that needs to be considered is regular eating schedules since the study proved that eating jet lag can affect body weight.

The authors of the study added that more research is needed to figure out more explanations for the physiological mechanisms behind eating jet lag linked to a higher BMI and greater obesity risk.

The scientists urged people to maintain a consistent schedule even during the weekend. While this can be difficult for some, eating and sleeping schedules have a large impact on your health and can contribute to your risk of obesity.

This doesn’t mean you can’t relax on weekends. While it’s fine to make minor changes to your schedule, you need to focus on synchronicity in your eating habits and sleep schedule to maintain your overall health and lower obesity risk.

Sources:

MindBodyGreen.com

EatSmarter.com

UB.edu