When I was dieting and prepping for my first fitness competition, I was on a super strict diet and training regimen. Through the chicken and rice, I was also binging on cereal, donuts, candy, and cookies.
I’d never had this problem before. I genuinely like working out and I love all vegetables. But I couldn’t stop overeating no matter how hard I tried.
I was breaking out, felt terrible, and had weight fluctuations. I was tired all the time and was not motivated to have good workout sessions.
Like you, I knew that I could get to a point where I was in control and I could feel good and healthy.
I knew that the strict diet was why I was having so much trouble. Before I was even on a diet I ate healthier!
Through my own fitness journey, and through watching my clients struggle with their mindsets on dieting, I’ve learned how to actually get results and feel good about the process.
The weekend (Fri-Sun) is almost half of a full week, and yet we tend to not have structure and sometimes it becomes a free for all.
Even if you are hitting your goals during the weekdays, going drastically off plan on the weekends can counteract your hard work.
If you enjoy drinking all weekend with the gang, huge cheat meals, and eating out for every meal and are happy with that decision, keep doing it. No one is here to tell you to stop.
But if you are tired of being in a cycle of dieting and going all out on the weekends. If you’re frustrated you’re not seeing progress, maybe it’s time to make a change.
Stop Light System
If you’re someone who has a lot of events and things going on, you might want to consider implementing the stop light system.
Red: you are not willing to go off-plan for these instances. Maybe work parties or catered breakfasts. You’d rather stick to your plan and eat healthier. The circumstance is not worth it.
Yellow: you’re a little more flexible here. These are events like meeting up with a friend for lunch, or going to your parents. Maybe you’ll still eat protein and veggies, but you’re going to indulge in your mom’s homemade pie. You’re still aware of your fullness cues and don’t overeat.
Green: ok you are not going to have regrets and just want to enjoy life! This is your 30th birthday, or your honeymoon. You just want to have fun and let loose!
I’ve realized I use this system often and usually go into situations knowing what I’m willing to be flexible with.
Progress NOT Perfection
If you always try to be perfect, in circumstances where you can’t, you’re just going to go all out instead. Example: you normally make a protein shake for breakfast, but you are out of protein powder. So instead you stop at Starbucks and grab a Venti frapp and a blueberry muffin because screw it.
Life is not going to be perfect. Things will happen. But, just look for the next best thing. You’re out of protein powder, so you swing by a grocery store or a coffee shop and grab some Greek yogurt and a fresh fruit instead to eat at work.
No Food Rules
Fad diets will have very strict food rules. No alcohol EVER, no carbs, no sugar, etc. But then when you find yourself in a situation where your friends are drinking and having pizza, you say f* the diet and devour everything.
So instead of having ANY food rules, listen to when you are actually craving things, when you are ACTUALLY hungry and full.
The only time I’ve struggled with binging was when I was on a diet with strict rules. You will feel more in control when you let go of strict rules.
Take Responsibility
You are an adult. You are not “good” or “bad” when you eat. You do not need to punish yourself.
You are in control and you can be rational about your decisions. Whenever you sit down to eat, rationally think about if this is what you want. Maybe you decide to get pancakes at brunch because they are your favorite, but realize that you’ll probably feel sluggish and tired and bloated later.
Different choices will lead to different results.
You are a result of your choices over time.
Final Thoughts
If you just struggle with overeating on the weekends, try these tips. However, if you are struggling with an eating disorder, seek professional help.
If you want to achieve results, you will have to do things differently. Some of your friends or family may not understand. What matters is that you want to make a change and feel better about your health.
It’s one foot in front of the other. One small habit at a time. Good luck and keep going!
