OVEREATING ON THE WEEKENDS? LET'S TALK ABOUT IT....

This is a problem I have struggled with for a LONG time. I would eat pretty well during the week with maybe the occasional slip-up, and head into the weekend feeling good. 

So good, in fact, that I would sabotage all my efforts from the week by thinking, “I ate so well with my fruits and veggies, and kept a very close eye on my calorie intake, that it should be NO PROBLEM if I go ahead and eat half a large pizza while out with my family” – on Friday evening.

Then Saturday would bring another day of, “Man, I’m SERIOUSLY craving something sweet – like a pan of brownies – but I’ll only have a small portion,” and next thing I know half the pan is gone from walking back and forth through the kitchen and grabbing a chunk here and there.  

Sunday would bring more food, with the PROMISE to myself that I would get back on track Monday, and I would but the damage from a weekend of overindulging was already done. I had stalled my progress for that week, and it’s a cycle that I have fought for the majority of my adult life.

So HOW is it possible to stop overeating on the weekends and break the cycle of excess?

TIP #1: Stop Thinking It Has To Be All-Or-Nothing. 

What that means is you don’t have to try to eat “perfectly” all the time. It’s okay to eat in moderation throughout the week in order to still have the willpower and motivation to eat sensibly on the weekends, too. If you want pizza with your family, go ahead, but try to fill up on water as much as you can before and during your meal so you don’t overeat, and then make your NEXT meal something healthier – grilled chicken and veggies. 

And have a brownie if you want, but put the pan of brownies AWAY (out of sight, out of mind), portion them into individual servings for the week and store them for meal prep later, or give them away to whomever (kids’ friends, family, church, work, send with your spouse, neighbor, etc.).

TIP # 2: Stop Trying To Follow “The Rules” When It Comes To Food. 

We all have them. Principles or rules we follow when it comes to eating – avoid carbs, only eat lean proteins, no refined sugars, only organic foods, etc. Then the inevitable happens and you’re faced with temptation – French fries, a bacon cheeseburger, birthday cake, or a nacho platter full of saturated fats and processed cheesy goodness. And even though you may resist for a while, eventually you say “forget it” and dive headfirst into the nachos. 

A better approach is to follow the signals your body gives you. Eat slowly. Chew thoroughly. Only eat until satisfied, not stuffed. Make yourself slow down and “experience” what you’re eating instead of mindlessly shoving food in your mouth.

TIP #3: Stop Giving Yourself “Cheat Days”. This is a BIG one for me. I would do very well 6 days a week, but ONE day of that week would be “cheat day”. I could go all in and eat whatever I wanted. And I would PIG OUT. But the problem was, I would absolutely pay the price for it – upset digestive system, feeling miserable (mentally and physically). Nothing good came from it. Too much sugar and fat all day made me ill. 

Instead, once again, practicing moderation is the best strategy. It’s okay to have dessert after a healthy dinner, or even having a healthier dessert (frozen yogurt instead of ice cream). You’re far more likely to stick with healthier eating habits if you are going for “sensible” as opposed to “sacrificial”.

TIP #4: Stop Bargaining With Yourself. 

Again, GUILTY. If I was really craving something salty, like potato chips, I would make deals or “bargain” with myself that if I could just hold out until the weekend, I could eat ALL the chips I wanted. And as mentioned before about cheat days, I would make myself absolutely sick by eating the crap I was denying myself during the week. 

In this instance you have two choices; you can make substitutions (Ex. Popcorn for Potato Chips), or you can simply own the choice you make (Ex. I’m seriously craving something sweet, I want ice cream, and I am going to eat this pint of ice cream and be okay with that decision).

TIP #5: Stop Making Excuses For Your Choices. 

There are LOTS of excuses for why we overeat, especially on the weekends – too busy to make something healthy; Movie Night with the family that includes pizza, popcorn, and candy; too tired from the long work week; using food as a reward for good behavior during the week; etc. The reasons are endless. The question is, How is this working out for you? Is overeating on the weekends something you’re okay with? Or are you stuck in a pattern that you want to change? 

If it’s something you’re okay with, carry on and make tweaks as you see fit. If it’s something you want to change, maybe it’s time to have a serious conversation with yourself and ask some hard questions about why this is happening, what do you want to change, and what are some of the actions you can take to start making those changes happen?

Every day is a chance to start over, no matter how you ate the day before.

Having an experimental mindset helps you figure out what ideas work and what needs to be re-evaluated.

Having support and accountability will help you stay on track and keep working toward healthier habits.

Reach out for a FREE Consultation Call if you are looking for help and coaching to meet your health and nutrition goals.