Feeling like you can’t stick your healthy eating goals during the weekend? This post will give you helpful ways to FINALLY stop overeating during the weekends (with recipes suggestions, too)!
First off: Weekends will not make or break your weight journey.
I’ve met a lot of people who dread the weekends ( but why right?!) because they think they will ruin their diet.
And I get it, I mean, after a long week of work or school and being strict with a diet plan of course you would want to let loose a little. Since weekends are also when we do make plans with our family and friends, rich foods and alcohol tend to make their way into our meals.
I’ve had friends who have declined some girl’s night out just because they were afraid of overeating.
But I’m telling you now that you don’t have to say no to having fun or throw away your hard work by overeating. There is a way to have both.
I firmly believe that achieving health goals should be both sustainable and fun.
Read on and I’ll give you some helpful ways you can still enjoy the weekend and curb those overeating habits! It’s easier to do when you’ve got tips (and I have plenty of them!)
Do I Have A Binge Eating Disorder or Am I just Overeating?
Let’s first clarify the differences between binge eating and overeating. I’ve been asked this question quite a lot so I’m here to set is straight once and for all, binge eating is not, I repeat, is not, the same as overeating, and here’s why.
- Binge Eating. Binge eating is a medical condition where people tend to eat excessive amounts of food while feeling a sense of loss of control over the eating episode.
- Overeating. On the other hand, overeating is when you have an extra helping of ice cream even when you are already full or eating beyond at a special holiday or occasion.
All of us have overeaten at some point, whether during an office party or the Christmas season. But if you feel like you it is happening constantly and you’ve lost control, you might want to schedule an appointment with your doctor.
Why Do I Eat So Much During The Weekends?
No two people are the same, and their reasons for eating more on the weekends could vary.
But based on experience, back in the day when I would go on diets during the weekdays, I would tend to go on a full “Fridays and weekends are my cue to I can treat myself” mode.
And I’m telling you now that you setting yourself up for failure by doing restricting yourself so much during weekdays. In fact, it felt like I just had to reset everything again come Monday and it was a vicious cycle.
Is It Okay To Eat Unhealthy On The Weekends?
Yes, of course! But in controlled portions. This is really the key.
Life is short and if food makes you happy then who am I to tell you to not grab an In-and-Out burger this Saturday?
What I’m saying is that you need to portion your food. If you want to eat a burger go ahead, but then it means you have to skip the fries and the soda. At the end of the day keep in mind that caloric deficit is key to weight loss.
Tips On How To (Finally!) Stop Overeating During Weekends
- Reward yourself with some treats during the week. Again, when you put yourself under such a restrictive diet during weekdays you will most likely turn your Friday “cheat meal” into a “cheat weekend.” So instead of depriving yourself treat yourself to something small 2- 3 times a week. Eat in moderation, so that when the weekend hits, your favorites won’t feel like such a prize that you need to reward yourself with!
- Drink lots of water. As the saying goes “Do not drink your calories.” Sometimes throughout the weekend, we tend to drink less water. Since Saturdays and Sundays are usually filled up with socializing activities that usually involves eating and drinking, we tend to mistake thirst for hunger. Choose unsweetened drinks like herbal tea, black coffee, or sugar-free ones so you can avoid overeating with liquids.
- Plan your splurges. When you already know you’re going to have a fun weekend, and head out for some food, get into the habit of planning what you will be eating. Everything is available on Google and I’m pretty sure you already can pull up the menu at your go-to pub online. Planning your splurges will help you avoid a calorie disaster and some regretful choices.
- Keep your portions in check. Accidentally eating two tubs of ice cream instead of one can happen, believe me I would know! When it’s the weekend are you’re relaxed it’s easy to get carried away and eat too much junk. Keep your portions in check. You can still enjoy them but in moderation. If you’re eating out you can you can split an entrée with one of your friends or you can request for half of your meal to be wrapped up in a takeaway box before it’s brought to the table.
- Make healthier versions of your favorites. We all have our guilty pleasures, and my weakness is brownies. Instead of popping open a box of store-bought brownie mix, I would opt to make a healthy dark chocolate brownie instead.You don’t have to give up your favorites you maintain your goals, what you can do is create healthier versions of them instead. For example, if you love having some homemade lasagna during the weekends you change-up the recipe by using Sweet Potato instead of pasta. Or try swapping out corn syrup in your pecan pie with maple! These seemingly small changes can actually make a huge difference and help you make smarter choices in the long run.
- Switch up your snack stash with fruits and veggies. Yes, I know all about your snack stash of Sour Patches and Cheetos. When we’re at home during the weekends the pantry is dangerously accessible which makes it easy for us to nibble on whatever is available. So before the weekend hits make sure you do some shopping for some fruits and veggies and swap out your snacks. Getting rid of all that junk will help you maintain healthy eating habits.
- Take the banana test. Did you know that our body secrets a hormone when we are hungry? Studies have even shown that this might also influence us to continue eating even when we are full. We know our bodies best so listen for internal cues when eating. Before you start stuffing yourself with unnecessary junk ask yourself “Am I really hungry? or “Am I just bored?” But sometimes it can be hard to differentiate especially when you think you want to eat. This is why instead of a hunger scale, I suggest you do take the banana test. Sounds like monkey business? No, I assure you this really works. When you feel like you might hungry but aren’t entirely sure, ask yourself “Will eating a banana satisfy me?” If your answer is yes then you really are hungry! But if your answer is not and want something unhealthy like some pizza or a cookie then you might not be that hungry after all.
- Walk away before you get seconds. It’s not as easy as it sounds right? According to Zane Andrews from the Monash University it takes around 20 minutes from the time you’ve finished eating for your body and brain to register that you’ve already eaten. So before you grab that second piece of steak walk away from the table for about 20 minutes to see if you’re still hungry.
What To Do After A Weekend Of Overeating
Don’t panic! If you overindulged over the weekend, you can still turn it around with these simple steps.
- Go out for a run or hit the gym
- Commit to eating extra healthy the few days
- Hydrate yourself with lemon water
- Load your meals with veggies
- Forgive yourself!
Overeating during the weekends can leave you feeling bloated, sluggish, and guilty. But sometimes putting ourselves down can be as harmful as eating more junk food. Just remember it’s important to get back to normal as quickly as you can, and your body will follow suit.
You can even try out these recipes to help you bounce back after a weekend of overeating!
Follow this game plan and you’ll surely get back on track without a doubt.