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5 Simple Ways to Quit the Weekend Binge Now and Start Losing Weight

by | Oct 15, 2019 | Food

Many people struggling with their weight find that the weekend is the most difficult time of the week to stay on track. Though lots of people worry about falling off the wagon at this point, a study from 2014 clearly showed that you don’t have to be perfect all the time to lose weight. In fact, Brian Wansink PhD, suggests that adjusting to the fluctuations rather than trying to control them could be better for dieters overall. 

Here are a few other tips you can use to help you go with the flow but in a healthier way. 

1. Aim for Consistency over Perfection 

The diet mindset is always focused on achieving perfection: you have to stick to a set meal plan of set foods and set calories. This doesn’t work because a) no-one wants to eat the same foods every single day and b) this is way more effort than anyone is prepared to give – especially on a Friday. Plus, when you fall off the wagon it is usually into a heap of junk food.

Instead of aiming for perfect, we should aim for consistency and allow yourself to compromise a little bit. Get the salad with your burger because you fancy it rather than the fries because it is Friday.  

2. Forget About Good and Bad Food 

The good and bad food rules are a myth. For a start, lots of foods fall into both categories, and you need a healthy balance anyway. So, instead of thinking in terms of cutting out food groups try following your stomach instead of resisting it. 

There is only 1 rule you need: eat when you are hungry and stop when you are full. If you are craving when you know you aren’t really hungry then find something else to concentrate on (knitting is excellent for this!). 

3. Ditch Cheat Days 

Cheat days are by far the best day of the week – for 6 days you have deprived yourself and now, finally, you can eat as much sugar, fat and carbs as you like! But this really messes up your relationship with food. You automatically cure the deprivation with abundance making yourself feel anxious and greedy. 

Instead, you should ditch the cheat days and have a little bit throughout the week. This might feel like you are eating more, but you will probably eat less because there is no anxiety attached.

4. Accept Responsibility for Your Decisions 

Choosing what to eat and when can feel a bit like a hostage negotiation with you stood between the options. On the one hand you really want the fried food with extra sauce and a dessert; on the other hand, you know that you should be eating the salad and lean protein option. 

The first thing is that there isn’t a “right” decision every time but there is always a consequence which you will have to accept. This isn’t about morals, just a basic cause and effect model. Accepting the consequences is a good way to enjoy your food more and to think more clearly about what you really want. 

5. No More Excuses

Food is there to give you enough nutrients, energy and happiness to enjoy a healthy lifestyle. When you eat sensibly, think about the consequences and only eat because you are hungry, you will notice a huge difference to how you approach your meals and how you feel afterwards. This is your decision to make so stop making excuses and start eating as you mean to go on.