Do you find yourself doing really well during the weekdays and then mess up with your food on weekends?
If this happens to you, it’s fine! Given your free time and the many (socially distant) events that take place with friends and family, it can easily throw you off track.
There could be other reasons that may cause you to overeat on weekends, but the good news is you can manage that and still experience weight loss if you follow these 5 tips:
- Find balance.
As part of eating in a balanced way is to follow the 80/20 rule. Try to eat healthy on weekends 80% of the time and eat comfort food you enjoy 20%. There’s no need to eat healthy 100% of the time, or eat unhealthy 100% of the time. We need to be eating healthy and unprocessed foods 80% of the time, and also eat foods we enjoy 20% of the time. Find that balance.
- Don’t wait for the weekend to indulge.
Sometimes it’s a better idea to enjoy your ‘cheat meal’ during the week. By doing so, you won’t find the need to overindulge on the weekends, and turn a cheat meal into a cheat day(s). Try and avoid the mentality of completely letting go on weekends, and instead, eat some of the foods you enjoy during the week.
- Think of your hunger and fullness levels.
This is part of mindful eating, which is to pay attention to your hunger levels before eating, and your fullness levels after eating. Think of a scale out of 1-10, 1 being starving, and 10 being nauseous. Ideally you want to be at a hunger and fullness level of anywhere between 4-6 on the scale. Approach the table hungry, but not starving. Eat to satisfied and not stuffed.
- Stay hydrated.
A lot of the times we may feel hungry or experience sugar cravings, but this does not mean a lack of food per se. It probably means you’re dehydrated. So aim to keep track of your water intake throughout the weekend, and during the weekdays of course.
- Focus on the feeling.
Think of the last time you ate a cheat meal? Did you feel heavy, bloated, or uncomfortable? What about the time you ate a healthy meal? I’m sure you felt light and happy, mentally, emotionally and physically. The next time you overeat, remind yourself of how you felt and commit to making a healthier decision the next time. By focusing on the feeling, you’ll realize how good you feel whenever you eat well, and it’ll motivate you to stay on the healthy track and making healthy eating a lifestyle.
P.S. our personalized and holistic coaching app, Nourish, allows you to track your water intake and help you eat more mindfully through hunger and fullness scales provided to you! Take the evaluation below to see if you’re practicing mindful eating.