The week has finally ended, and you’re looking forward to your weekend plans. You’ve been doing good on your health and fitness this week, and you know you can finish strong. You have brunch plans, and you’re excited to be around your friends and family. But what happens to your diet? It’s the weekend, so you can start the weekends off diet. Cheat weekends allow you to enjoy any spur of the moment diet choices made on Saturday and Sunday. But what if you are worried about weekend binges? What do you do if you just started your diet and don’t want the temptation of eating bad on the weekends?
Four Tips to Avoid Weekend Binges
It can be hard to avoid overeating at brunch or at a party on the weekends. There are so many temptations out there for you to drop your healthy diet and just start up again on Monday. But there are ways to avoid weekend binges.
1. Read the menu
Brunch provides a plethora of options because you can get both breakfast and lunch foods. It could be difficult to not weekend binge on croissants and mimosas. If you know where you’re going to brunch this weekend, take a look at their menu online. Strategize what you will eat that fits well with your macros. If there isn’t an option for you, consider something with less carbs, higher protein and some healthy fats, as that will prevent you from having to completely adjust your meal plans, and avoid having to workout harder, Monday.
2. Give yourself some direction with a cheat meal, not a cheat day/weekend
While cheat days are used in a healthy diet, they may not be so good for you. You deprive yourself all week of unhealthy things until cheat day. Then, cheat day comes, and you go wild with eating all that you desired. You might start freaking out because you may have eaten more than what you intended to eat.
Stop using the phrase “cheat” all together and look at the big picture, if you have something not so healthy for a meal out with friends, use the rest of the day to eat clean. Don’t say F***it and “cheat the rest of the day or weekend. Try to balance out what you eat for the remainder of the day, and if you eat something less desirable for your goals the next day, again try to recover the day with healthy foods to make you feel better and get focused on your goal. Still try to maintain your 80% fullness and eat slowly mindset, even if the foods you are eating are not the healthiest. Think of it as a refeed and not a binge or overeating session.
3. Don’t punish yourself if you do overeat
It has been said refeeding, especially carbs, if you have been depleting them, can be beneficial to your body and your progress. If you happened to have a weekend of undesirable foods, don’t feel so down on yourself that you just give up. Remember the pathway to success is no straight line, there are ebbs and flows with everything. Take it as a learning experience, not as a guilty memory.
4. When in doubt, work it out
If you’re just worried to offset your health gains you made, continue your workout routine to the weekends, don’t just workout during the week. Ideally for fat loss you should be working out 4-6 days per week. If weekend overeating worries you, feel better knowing that you have done your part to workout.. You don’t even have to head to a gym, you can always just work out from home or even outside using our live and on-demand workouts.
Have a Nutritional Plan Ready for the Weekends
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