For the past 3 weeks, I have noticed a crappy trend that I have been participating in on the weekends. Weekend binge eating anyone?
When Friday is done, my mind starts looking to the weekend. You know… all of the perks of the weekend — fun, relaxation, shopping, etc. My family and I don’t plan for weekends. We’re kinda spontaneous in that way, strangely. We enjoy relaxing or doing whatever it is that hits us as “fun” at that moment. This weekend was semi-planned in the way that my oldest had a birthday party to attend.
I a really so disappointed in myself on the weekends though. It’s like my mind just shuts off, shuts down. I do very well recording what I have had for breakfast via My Fitness Pal, but I utterly and completely FAIL recording any of the other meals and snacks. It’s scary because I don’t know how many calories I am taking in. BUT I do know that the calories I am taking in are not of the healthy variety. For instance, I was dumb and hungry while shopping on Saturday. So, I stopped off at a gourmet cupcake place and bought cupcakes for a snack. I only had 1 — but 1 was enough. They were really big and filled. 600+ calories EASILY. There were no labels on the cupcakes, unfortunately. I don’t know how many calories they actually were. And I know that I shouldn’t be eating anything that I can’t track. So there’s that.
Monday through Friday, I completely stick to my eating plan. I have no problems staying on track. I even get in exercise. The weekend happens and all hell breaks loose.
I’ve been losing 1+ pound per week, steadily (and thankfully). But, I KNOW that I can do better. Staying on track on the weekends is vital to my success. Developing good habits during the week only to revert back on the weekends is not great for the long run. Which means, even though I am losing weight, I can easily revert back to the bad eating habits that got me here in the first place.
It’s not good for my health and well being, point blank.
I have to have a plan. I mean, I can rehash every food moment over the last 3 weeks but if I don’t come up with a plan, none of this matters. It will be rinse and repeat.
Steps to End Weekend Binge Eating
1) Grocery shop on Friday
If I grocery shop on Friday instead of on Saturday afternoon or Sunday, then the whole question of “what will we eat” will no longer be a question. I can make sure that I have the appropriate fuel before going grocery shopping so that I don’t become tempted by my hunger.
2) Focus on being proactive
I’m going to focus on taking action to get the desired outcome. Instead of focusing solely on the outcome itself. For instance, I can make sure that breakfast and lunches are planned out. It gets me in the mindset of “this is what I will be doing for breakfast” instead of … “hmm… hungry. Breakfast??” Another way that I can be proactive is by making sure that my go-to binge foods are not available in the house. BUT … if I want a cupcake or ice cream, then not to deprive myself… just buy something small, take it home and enjoy.
3) Be Kind, Patient and Forgiving
I need to be kind and patient with myself and remember that bad habits take awhile to change. Small steps toward my goal is still progression. The “All or Nothing” ‘tude that I sported in the past didn’t work. I know that. So, I don’t need to rinse and repeat there.
4) Positive Self-talk and Confidence
I need to make sure that I am kind to myself in my thoughts. Because I know that positive self-talk helps to keep me on track and helps bolster my confidence.
No Guilt And Move Forward. If I slip up, I need to note it and then move forward from it. Giving in to the guilt will only move the cycle of binge eating along. Feeling guilty = increased anxiety = increased need for comfort = slipping back into old unhealthy habits.
Going forward, this is what I am going to do to stop weekend binge eating.
Do you have moments where you find that you binge a little? What do you do to stop?