We’ve all been there: You’ve been “good” all week, following your eating plan perfectly, only to go out Saturday night and overindulge in beer and pizza, leaving you feeling as though you’ve ruined all your progress. It is quite common for people to get stuck in this harmful cycle of restricting their diet throughout the week only to “reward” themselves with a “cheat meal” every weekend. This is not to say that there isn’t room for indulgences in any healthy diet, after all, food is delicious and an integral part of social interactions in our culture. It is perfectly acceptable to eat a little differently on the weekends than you do during the week. However, if you are stuck in a cycle of overindulging weekend after weekend, you could be unwittingly putting yourself into a caloric surplus even if you ate well all week, causing you to gain weight over time.
As Coach Rob explained in his Calories In vs Calories Out video, if you’re consuming fewer calories than you’re burning in a week, you are in a calorie deficit which means you have the potential to lose weight. However, if you overeat too much on the weekends, you will be undoing the deficit you created during the week, thereby undoing your progress as well. So, if you struggle with your eating habits on the weekends, here are some tips to kick your overeating habit. Of course, always consult your doctor before beginning any kind of diet or exercise regime.
Often, when weekends turn into excessive “cheats” it is commonly due to an overly restrictive diet during the week. Dieting can lead to obsessive thoughts about food as well as extreme hunger, causing you to overdo it when the weekend or your “cheat day” finally comes around. Additionally, weekend overeating and cheat days can perpetuate a cycle of binging and restricting because after a cheat day, you may feel the need to compensate by eating less the rest of the week. This cycle can be extremely harmful and may lead to health problems such as metabolic issues and emotional disturbances. To break this cycle, try to be less restrictive during the week. Don’t wait until the weekend to enjoy all the foods you crave and instead space them out during the week to enjoy them in moderation. Additionally, if you constantly feel restricted, consult your doctor to make sure you are consuming the correct amount of food to fuel your body.
While most people view the weekends as a time to relax and unwind, incorporating exercise into your weekend routine can have incredible benefits. Before meeting up with friends for a decadent brunch, plan to attend a yoga or spin class together. Alternatively, pick a restaurant that is a walkable distance from home and use it as a chance to get some extra steps in. By moving your body even a little bit more on the weekends, you’ll be increasing the calories you expend and offsetting the damage of any overindulgence that may occur. Additionally, if you get a workout in on the weekend you won’t want to ruin all the hard work you just did, and you may feel less compelled to eat poorly. Finally, if your weekend goal is relaxation, you’ll be pleased to know that regular exercise helps to reduce stress by producing endorphins.
Many people skip meals believing that it will help them lose weight or attempting to save their calories for a dinner out with friends later in the day. However, like dieting, skipping meals can lead to overeating, according to the CDC. If you know you’re going to be attending an event where there will be lots of tempting high-calorie foods, don’t go hungry! Instead, be sure to eat your usual meals throughout the day, especially breakfast. Studies have shown that eating a satiating breakfast can help control appetite and reduce overeating later in the day. Additionally, consider having a small snack before you leave the house. This will ensure that you stay mindful of your food selections at the event and won’t lose control and overeat.
There is no question that having a drink with friends after a long week of work is one of life’s simple pleasures. However, alcohol is often the gateway drug to weekend overindulgence. Alcohol is the second-most calorie-dense foodstuff, after pure fat. Yet, research shows that rather than filling you up, drinking alcohol makes you even hungrier, particularly for greasy, salty food. Additionally, the day after a night of heavy drinking you may still be experiencing an increased appetite, causing your one night of indulgence to overflow into the next day. While there is nothing wrong with having a few drinks once in a while, limiting your alcohol intake will not only help you feel better overall, but it will help prevent those late-night binges and hangover breakfasts! If you know you’re going out and will be drinking, make sure you have a nutritious meal beforehand so you’re less likely to order a pizza later that night!
Last but certainly not least, make sure to continue taking Lipozene over the weekend, three times daily, as recommended. Lipozene will help you safely control your calories by creating a lasting feeling of fullness. That means you can still enjoy those nights out with friends and eat whatever you crave, without fear of overdoing it!