Stop Blaming Shabbat: How You Can Lose Fat and Fully Enjoy Shabbat

Who does this apply to?

I only started keeping Shabbat recently, but Friday night dinners have always been a part of my life. Whether you’re fully shomer Shabbat or just love a big Friday night meal, this post is for you.

Shabbat makes fat loss harder.

If you’re on a fat loss journey, Shabbat can feel like an obstacle. The food, the rest, the wine, the challah, it’s a lot. And if you’re keeping Shabbat strictly, you might not be tracking, working out, or moving much. I get it.

But I’m currently in a fat loss phase and keeping Shabbat fully, and it’s working.

Here’s how I make it doable without feeling like I’m missing out:

1. Focus your plate on protein and veggies:

• This keeps you full and satisfied so you can still enjoy some challah, wine, or dessert without overdoing it.

2. Choose between challah, wine, and dessert

• Pick the one or two that matter most to you, or have small portions of each. You don’t need everything in full.

3. Eat lower-calorie meals during the week

• If you know Shabbat will be heavier, keep things lighter Monday through Friday. Fat loss is about your weekly average, not a single day.

4. Go for a walk (or a few)

• If it’s halachically fine for you, take a long walk or a couple shorter ones. It boosts your mood, helps digestion, and adds movement without feeling like exercise.

5. Find a focus beyond food

• Shabbat isn’t just about eating. Pick a great book or something else you genuinely look forward to. That shift in focus makes a big difference.

6. Nap on Shabbat day

• Recovery and stress reduction support fat loss too. Let rest be part of the process.

7. Mentally track, then write it down

• While I don’t physically track on Shabbat, I try to stay mindful of what I’m eating. I write it down after Shabbat ends to stay as accountable as possible. No shame, just to help me make informed choices the rest of the week.

8. Zoom out and remember fat loss is a phase

• You can absolutely enjoy Shabbat while you’re in a fat loss phase, but once you’re in maintenance, you’ll be able to enjoy it with even more freedom and presence.

If you want fitness and fat-loss guidance from a Jewish perspective, send me an email at shirafayfit@gmail.com with the subject line “Shabbat Support.”