When the weekend hits, all I want is a treat. I do so good during the weekdays and then BOOM, crash and burn! No matter how much you learn about nutrition, no matter what you do, it's so hard. The Guilt sets in and then it almost feels like you have to start over every Monday. Food is addicting!! So, what can you do to not fall off the wagon every weekend? Binge eating on weekends is very common. Maybe its because you feel like you do so good during the week that you deserve a little something....and that's okay! But, sometimes we may take it overboard, I know I do. Another reason binge eating may occur is because we may plan the week out really good and weekends we feel like we need a little break from planning and here comes more snacking, more eating out, etc. What are some things we can do? Well, here are a few tips that may help out.
1. Self Control! Okay so you want to reward yourself with a little treat. You can still practice self control. Instead of eating the whole batch of cookies, maybe have just a couple. So Hard...yes! But it can be done. You still get the sweets but hopefully don't have to feel as guilty as you would if were to have more. Drink a whole glass of water before you even try one.
2. Keep your consistent eating- Keep your consistent eating pattern eating 5 or 6 small meals, even on the weekends. This will help to keep you fuller longer and not wanting to just grab whatever is in site. This will also increase your metabolism. You can make a deal with yourself that if you keep your goals with healthy eating and exercise during the week then you will allow yourself one cheat meal. ONLY if you kept your goal and keep that self control to not let it turn in to a whole cheat day.
3. Balance your meals. If you know you are going to go out and splurge at dinner time, make sure you stay on track with breakfast, lunch and meals throughout the day. This way it sort of balances it out and you may not feel as guilty as you would if you just splurged all day long.
4. Exercise. You can still exercise on the weekends. Do something fun with the family or fit in a quick 30 minute run or workout in the morning. It's a great way to start your day and keep the habit going strong so you don't feel like you are starting over every Monday. It just makes you feel good and helps to burn those extra calories you might be having.
5. Get your mind out of the gutter. Over eating can definitely be a mind game. Food is an addiction like any other addiction and it takes a lot of self control to get it just right and where you feel in control. Stop listening to the voices in your head that say, "you deserve it.... it tastes so good... just eat all these candy bars, it's not going to hurt." Whenever you start to feel this way, you need to repeat to yourself "I WILL practice self control." It may sound silly, but the mind is a powerful thing and if you can get the right mindset, you can take control of your binge eating. One thing that I need to remind myself of more often is my mantra... "I CAN have that, but I don't want it." "I don't have to (go to the gym) but I want to!"
My mind is totally on board with the whole workout side of things. I want to workout, I love to workout! If that's not you, what can you do to make it happen? But, the eating part it totally the hardest for me and a lot of people I know. So, let's remember these steps when next weekend rolls around. If you do get off track you still need to be kind to yourself and not give up. Just start again!
Here is a great article "The Be-Kind-to-Yourself guide to getting over an Off track weekend."
I know if I get my mind set right and really use my own advice I can have an "On-Track" weekend next time! You with me?