Suggestions for People Who Struggle With the Weekends

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How to Stop Binge Eating on Weekends

Feeling out of control on the weekends is a really popular concern from people. 

One of the biggest things I would see with clients is that they would hold it down during the week… only for things to get really messy, really fast on the weekends. Especially for individuals who love being active/enjoy high-intensity exercise.

Most active women have maintenance calories well beyond 1800-2100+ calories per day, if not substantially more. 

If you’re consistently eating below your maintenance calories all week long or working excessively, of course it’s going to be pretty tough to keep yourself from falling face-first into donuts, tacos, chips/guacamole, and fun foods on the weekends with friends.

If I gave a client example, I had someone who hired me eating 1,500-1,600 cals/day. They were following Comp Train + CrossFitting 2+ hours a day, 5 days a week. 

Every weekend without a fail, they’d end up feeling out of control and bury themselves in pizza and ice cream. Over time, we worked up to 2,500-2,600 calories a day. And the weekend “binges” magically stopped. 

Why? Because they were actually eating enough food for their activity and actually recovering. We did also drop their exercise/activity down dramatically. Imagine working out less, eating more food, and looking/feeling better – funny how that works.

A lot of times, I see suggestions from coaches to “pre-plan” // “pre-log” your weekends. And while I appreciate the thought, you also shouldn’t be meticulously tracking everything that goes into your mouth 24/7/365 either.

How to Avoid Binge Eating on Weekends

This goes both ways:

– You should have untracked meals or days each week.

– The way you approach nutrition should be relatively the same all 7 days of the week (whether tracking or not).

– Don’t be so restrictive during the week. You should be having food you enjoy during both the week + weekend. The best way of eating is the one you can consistently adhere to.

– Subscribing to “cheat meals” and “cheat days” is a surefire to have a terrible relationship with food.

– Don’t be an asshole to yourself. Want pizza and beer? Have pizza and beer. Just maybe consider drinking water and licking a vegetable that day, too.

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