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5 Strategies To Help You Quit Weekend Overeating

Updated: Oct 7, 2019


Weekend over-eating and boozing is a social norm. You've followed those rules you established for the week, and then those weekend habits kick in. It's Friday, and you're thinking about what to get for takeout, because who cooks a nutritious meal on Friday? Yay Friday!

Then plans with friends, because Saturday! Dinner and drinks with friends, but I can't have my perfectly pre-portioned kale salad, so I'll have a bacon cheeseburger and a heaping pile of fries! And beer! Yehhhhhh...beer!

Now you broke your rules, and go all "F*** it. I already blew it, so I might as well eat whatever I want for the weekend. I'll start again on Monday." As if Monday isn't stressful enough, now you're going to whiplash yourself with rigid rules.

Maybe you even go to the gym and punish yourself trying to erase the damage.

My own views regarding food and exercise are:

  • Don't create rules. What do we all eventually do with food rules? We break them.

  • Never view exercise as punishment for what you ate. That's a great to take all the fun out of it.

Here are some strategies for handling weekends:

Embrace "Good Enough"

A good plan you follow is better than the perfect one you frequently abandon. Our motto here at The BARbell is "Progress, Not Perfection."

Get Rid Of the Damn Food Rules

The ones that tell you WHAT you can eat, WHEN you can eat, HOW you can eat, and HOW MUCH you can eat. Breaking your self-imposed rules leads to the F*** It Effect.

And, While Your At It, Lose the Cheat Day

Because tomorrow, it's back to reality and compliance. Blech. If you see Cheat Day as Heaven, then the rest of the week is Hell. No. Just no.

Stop Making Deals With Yourself

If I don't have the cookie now, I can eat 10 gazillion on Cheat Day! Yehhhh man! (another reason to get rid of Cheat Day) Own your choices, just keep in mind the consequences that will result from them. The very first one will be regret, and that's an awful feeling.

Stop Rationalizing

I once gave up coffee. I told myself I could have it on vacations. Then I told myself I could have it on special occasions. Pretty soon, the fact that I was still breathing was a special occasion.

Don't tell yourself you're a victim of circumstances.

I'm so busy.

I'm traveling.

I worked late.

I'm eating alone, bring it!

Do you think this will be hard to do alone? You don't have to tackle it all at once! In fact, DON'T. Pick one. Enlist a friend or family member to join you. There's isn't a single person that wouldn't benefit from these strategies.

Now go be awesome, and take of yourself, the same way you take care of those you love. ❤️

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