How to Deal With Overeating on the Weekends
Raise your hand if you sometimes...or maybe all the time, feel out of control on the weekends when it comes to what you are eating.
I am here to tell you that you aren't alone! The weekends (unlike the weekdays) can be so unpredictable. During the week we usually have a set schedule and structure to our day that lends itself to a more controlled atmosphere and makes it easier to plan meals or focus our attention away from food. The weekdays also are more restricted on time, which makes it easier to eat at home and utilize what is in the kitchen instead of going out.
On the other hand...
over the weekend there is more often a lot of free time to focus your attention towards food. The weekends are when family and friends may gather or celebrate birthdays, anniversaries...etc. and when errands are run and it's easy to drive through a fast food restaurant or get a treat.
Over the weekend it's easy to tell yourself "I worked hard all week so I deserve XYZ treat". Before you know it, it's the end of the day and you feel as though you lost all control and treated the weekend like a free-for-all. You may be feeling crummy on the inside because of the poor food choices you made and you may also be feeling guilty about those choices as well.
These aren't good feelings at all, but this is also where I come in to tell you that you AREN'T alone and that you CAN regain that control!
These problems can stem from various sources three of which can be:
1. Over-restricting during the week causing you to binge eat over the weekend
2. Ignoring your cravings during the week so over the weekend you end up telling yourself "I deserve this treat" over and over again
3. Instituting what many call a "cheat day" therefore giving yourself the excuse to eat whatever you want all day long
Reason's WHY the three tactics listed above do not work well for most people:
1. Some people are so hard on themselves during the week and they over-restrict. This means they may be eating too little calories, not enough lean protein, healthy fat, complex carbohydrates or fruits and vegetables. All of these things can backfire when the weekend arrives. These individuals may feel like they've "done so well" during the week so they deserve to eat "bad" foods and they end up binge eating all weekend.
2. Many people ignore their cravings during the week instead of satisfying their cravings by eating in moderation. Because these people have ignored their cravings all week, they may default to the same reasoning as above: that they've "done so well" during the week so they deserve to eat "bad" foods and they end up binge eating all weekend.
3. Having a "cheat day" is similar to over-restricting during the week and binging on the weekends it's just under a different title. Very often, those who institute a "cheat day" every weekend are over-restricting during the week. They may keep a laser focus on that one day over the weekend they allow themselves to eat whatever they want. This tactic can be harmful for many reasons:
First, it can create an unhealthy relationship with food if all you are doing is focusing on the one day you when can eat "fun foods", "bad foods", "good foods" - whatever it is that you may call them. It also puts whatever those foods that you wish you were eating in a negative light because you are calling them some, any, or all of the titles I listed off.
Second, binging every weekend (even only one day) doesn't teach us how to properly eat in moderation. What happens if your Mom's birthday is during the week and all she wants to do is eat somewhere that is considered "bad" and get cake? Do you tell her no? Or just sit at the restaurant with her and not eat?
Third, eating foods that are high in added sugars and saturated fats all day long may make you feel crappy, sluggish, tired, nauseous or any number of things by the end of the day or even into the next day.
Steps YOU Can Take to Combat Weekend Binge Eating
💡 LISTEN to your body during the week. If you have been craving Dairy Queen since Monday and it's Thursday, go get yourself some Dairy Queen!
💡 PRACTICE moderation. Headed to get that Dairy Queen? Order the smaller size or the kids size. This allows you to still eat what you are craving but not overload your body.
Does ordering the smallest size give you anxiety or is it just really hard? Ask yourself why?! Is it because you feel like this is the only time you are going to be able to eat Dairy Queen so you want to "go hard or go home"? Is it because you always order the largest size and then go home and feel crappy because you ate too much and that's just your routine? Whatever the reason may be, see below :)
💡 REMIND yourself that everything is going to be OK if you don't eat the largest size. Dairy Queen will still be there tomorrow, and the next day and for the next time you are craving some DQ! Also, remind yourself HOW overeating makes you feel afterwards - crappy? bloated? so full you have to lay down? nauseous? hard to breath? None of these feelings are very fun - before you order, take the time to remind yourself how the largest size makes you feel and how ordering the smaller size will still allow you to eat what you want but avoids all of these crummy feelings afterwards 😊
Let's combat weekend binge eating one step at a time, together! 💪
Happy eating!
✨April✨
Medical Disclaimer: The contents of this site are opinions of April Vetrano MS, RDN unless otherwise stated. The information on this site, products, and content presented are not intended to diagnose, treat, or prevent any type of disease and are not intended as personalized medical advice. Any decision you make regarding your health and medical treatments should be made with a qualified health provider.