13/01/2022
You eat good all week but still can't lose weight? Or even worse, you get bigger?
For many, the weekend is a reward for restricted eating during the week - being "good". The rules don't apply - weekend calories don't count, right?!
It might be your way to unwind after a stressful week, or you're a social butterfly but it can easily become a habit that derails your efforts during the week.
Strategies to help you this weekend:
1. Aim for progress not perfection. There's less desire for a reward at the end of the week if your weekly plan is more do-able and sustainable, with some wriggle-room. Aim for 80-90% compliance.
The decent plan you follow is better than the 'perfect' diet you quit.
2. Lighten up on the food rules. These can take a lot of mental energy and lead to the "Screw it Effect" - you've broken a rule so you might as well break them all. Try less rules and let genuine hunger guide you.
3. Own your choices. You choose the behaviour and you choose the outcome. Different choices produce different outcomes. Its your choice.
4. No more cheat days. The name itself implies you shouldn't be doing it. It can lead to a binge eating mindset. For most, a "free" meal might be enough to overcome the mental restriction of dieting. In conjunction with point 1. there's often less desire for this free meal or 'blow out' as you feel less punished and deprived during the week.
5. Stop rationalising/making excuses. You're busy/bored; travelling/at home; working/relaxing; socialising/home alone. Ask yourself why you're really overeating. What's really going on, and address it. (Hint: this can be tough)
