Hardcore training helped Arnold Schwarzenegger reach the top, but without proper nutrition, he never would have built his Mr. Olympia physique. In an August 21 Arnold’s Pump Club newsletter, he opened up about the weekend eating mistake that could be undermining your fat loss.
“Sometimes, the scale feels broken. You eat the right foods. Don’t have any cheat days. But the number on the scale doesn’t shift. Study after study suggests that people, on average, significantly underestimate how much they eat.”
Schwarzenegger cemented himself as a seven-time Mr. Olympia, defeating Men’s Open icons, including Sergio Oliva, Lou Ferrigno, and Frank Zane. Since stepping away from the stage, Schwarzenegger has gone to great lengths to preserve his health and maintain low body fat year-round.
He has shared his ‘unbreakable diet‘ and offered tips for sustainable eating. Now, he’s revealing why the weekend might be what’s standing between you and your target physique.
Arnold Schwarzenegger Says You Could Be Eating 20% More Calories Than You Think
In the newsletter, Schwarzenegger unpacked a study that found people underestimate how much they eat by roughly 20%. Interestingly, dieters lost weight steadily on weekdays but the same could not be said for weekends.
“One study found that people underestimate how much they eat by about 20%, and this holds even for healthy foods. That means if you’re trying to lose weight, the deficit you’re creating isn’t as much as you think. But despite the bad calorie math, Monday to Friday, you’re still getting the job done. Then, Saturday and Sunday hit.”
“In one year-long study, dieters lost weight steadily on weekdays and stalled or gained every weekend, with no sense that they’d eaten more.”
According to scientists, people, on average, eat about 200 more calories per day on the weekend than on a weekday.
“Scientists found that you eat about 200 calories more per day on the weekend than on weekdays, and that’s not counting the 20% overage. If you eat out at restaurants, then you’re likely to add another 200 calories over what you normally consume.”
Schwarzenegger emphasized that those who drink alcohol face an even steeper challenge:
“And if you’re drinking alcohol, you pay a double calorie tax: there are the calories from what you’re drinking, and scientists found that you want to eat more as well (although, if you’ve ever had booze, you don’t need a lab to confirm the associated hunger), and that costs you another extra 250 calories.”
The 79-year-old believes you can still include foods you like without letting the weekend ruin your dieting progress.
“If you take a few days or a week to understand what you’re eating and how much your body needs, you can still include foods you like while making the necessary adjustments.”
“No matter your approach, the research is clear that you don’t need seven perfectly controlled days. And you can enjoy more on the weekend. But it’s hard if you overestimate daily and then go off the rails on the weekend. Create more consistency and awareness, and you can stop feeling blindsided by your lack of progress.”
Adhering to a strict diet plan presents real challenges, but Schwarzenegger has solutions. He recently outlined his dieting framework to improve longevity and fight disease without eliminating entire food groups. Schwarzenegger said before cutting foods, try a few more healthy options first.
Even if you’re sticking to the program for five days a week, Schwarzenegger believes weekends can undo hard-earned progress. For optimal results, structure your meals around awareness and consistency.
