You might be doing an amazing job of sticking to a balanced diet and practicing healthy eating habits during the week. But then the weekend rolls around and all bets are off. You wake up late, sit down to a “cheat meal” for lunch and follow up on that scheduled dine out with friends. Sound familiar? You’re not alone.

Weekend overeating is a common issue that has some reasonable causes behind it. Even the most disciplined dieters are not immune to this slip-up. But although getting rid of this bad habit might seem easier said than done, it does have some simple solutions.

Weekend binges explained

Here are some of the main reasons these binges happen, according to dietitians.

Relaxation

There is a certain “exhale” that comes with the weekend. You feel free from responsibilities, schedules, diets and meal plans. This is a natural enough feeling, but it can lead to forgetting portion sizes and eating bad foods.

Less structured time

You wake up late, skip breakfast then make up for it at lunch. You take a nap in the afternoon and then prepare to go out for dinner or drinks that night, forgetting about exercise. This is a common enough scenario because of how weekends allow people to forget about schedules for a while and put their feet up.

Strict diets

Sometimes, weekend indulgences might be more tempting because of strict diets during the week. You might be holding out for the weekend to get a long-needed break from that extreme weight-loss, low-carb or low-fat diet. But restricting food like this can set us up for a harder rebound on the weekend.

Social plans

Brunch or dinner plans shouldn’t be a problem as long as you continue to practice mindful eating. Unfortunately, factors like peer pressure and alcohol consumption make it all too easier to forget about portions and good eating habits.

Weekend binges affect health goals

Regardless of diet specificities, doing a complete 180 in terms of eating habits over the weekend does have some significant effects on our health.

For instance, eating a large meal over the weekend can undo the deficit, however slight, gained from a weight-loss diet over the week.

Midnight eating, alcohol consumption and snacking in between meals can also slow weight loss and make it harder to maintain a healthy weight.

In addition, feeling overstuffed makes it more tempting to skip exercise. Taken together, poor diet and bad eating habits are more than capable of sabotaging health goals.

Tips for breaking the habit

Like most bad habits, it can be hard to stop overeating on the weekend. But with a bit of commitment and some smart strategies, it’s possible to leave behind this bad eating habit for good.

Be mindful of portions

Even if you limit indulgences, you’d still risk eating too much if you don’t keep portions in check. If you’re indulging at home, prepare the food on a small plate or dish instead of eating right from the package or container.

Don’t eat in front of the computer or television, too. Being distracted makes it easier to lose track of portions. Restaurants are also notorious for offering gigantic portions, so stick to the appetizers or ask a friend to split the main course.

Be consistent

The secret to maintaining good habits for the long-term is to be consistent. Habits aren’t built overnight. You need time and practice to maintain good habits like eating breakfast, sticking to a certain calorie count and eating meals on time, even on the weekends.

Keep a food journal

Start a food journal to keep track of the foods and drinks you consume over the weekend. If possible, write down the reason you chose to consume those foods. This helps give you a bird’s-eye view of bad food choices and eating habits you need to change or work on.

Practice healthier habits

Neglecting exercise, sleeping late, excessive drinking and other bad lifestyle habits that crop up over the weekend can influence your diet. For instance, you’re more likely to skip breakfast if you sleep in after a night of drinking.

Overeating at lunch can make you feel sleepy, thus making it easier to skip exercise. In addition, feeling lethargic as a result of overeating makes the idea of ordering fast food or to-go meals more tempting than usual. Take note of these bad habits and make an effort to work on them, too.

Don’t do cheat meals

Cheat meals do nothing substantial for our bodies. Plus, although some nutritionists might greenlight the idea of regular cheat meals, most emphasize the idea of maintaining consistent eating habits and portions.

This latter approach makes it easier to avoid overeating and the development of eating disorders for the long-term. In addition, being restrictive about diets and then compulsive about cheat meals could also spell disaster not just for our bodies but also for our mental health.

The solution? Make cheat foods or meals healthier. Snack on dark chocolate instead of milk chocolate, or use a plant-based milk substitute to make milkshakes and smoothies.

It also helps to plan meals so that social plans or night outs don’t lead to cheat meals. Before heading out to brunch, for instance, snack on a banana or a handful of mixed berries. The goal is to minimize the risk of eating too much or forgetting portion sizes. You’d be a quarter-full, after all.

Don’t rush through meals

It can be tempting to scarf scrumptious foods in one go, but this practice is sure to lead to overeating and bloating. Instead of rushing through meals, practice mindful eating. Take a minute to relish the meal and focus on the flavors. This makes it easier to stick to portion sizes and stop yourself once you feel full.

Weekend binges can undo the benefits of a week’s worth of healthful eating. But by practicing these habits, you’d be able to enjoy your weekend and work towards your health goals at the same time.

Sources:

Shape.com

Health.ClevelandClinic.org