Are weekends holding you back?
If you're struggling with making progress, you might want to take a look at what your weekends look like! If you're someone who restricts and eats healthy Monday-Friday afternoon but then has no control on the weekends, you may be sabotaging your goals without realizing it.
Things that contribute to the restrict/binge cycle:
Only eating "healthy" foods on the weekends
Not allowing any fun foods on the weekdays
Thinking that because you did good on the weekdays, you can eat whatever you want on the weekend
You end up binging sweets or eating way too much because you crave it more since you "can't" have it during the week
Eating one "bad" thing on the weekend and then thinking the day is ruined so you eat really bad for the rest of the day
Let's take a look at these two examples:
Restrict/Binge Cycle - Set Calorie Goal: 1500 calories
Monday: 1500
Tuesday: 1500
Wednesday: 1500
Thursday: 1500
Friday: 3000
Saturday: 2750
Sunday: 2500
* Average calories: 2035 calories ❌
This shows restriction during the week leads to binging on the weekends causing the daily average for the week to be much higher, taking you out of the calorie deficit you are attempting to be in.
Flexible Dieting - Calorie Goal: 1800 calories
Monday: 1800
Tuesday: 1800
Wednesday: 1800
Thursday: 1800
Friday: 2000
Saturday: 1900
Sunday: 1800
* Average calories: 1842 calories ✅
Flexible dieting allows you to enjoy foods during the week AND the weekend. Allowing yourself to go over once a a week, but not too overboard, keeps your average close to your goal and leads to weight loss. This less restrictive approach and the opportunity to go a little over calories occasionally. Allowing more food freedom through the week prevents you from going overboard on the weekend - and your average calories will still be at goal!
One last thing - if you aren't tracking your weekends - START NOW! You might be surprised at how much your eating habits change on the weekends and the difference that makes on hitting your nutrition goals.
