I know this all too well. I spent the good part of my entire life doing this and i still do sometimes.
I track my food all week, eat healthy and avoid fast food, candy, cookies all the goodies i love. Then the weekend hits and I’m out with my friends or my hubby wants to go out to eat and i completely derail. Or I barter with myself and say, “…Well i was good all week so i can have this whole pint of Halo top ice cream cause Its healthier choice than regular ice cream…” Only to find myself digging into the Dreyers ice cream and adding Girl scout cookies with it. and then, “… know what sounds good….club sandwich with grilled butter bread and tortilla chips in the middle…” Then the signifcant other comes in and says they just ordered pizza! Oh what? Well, fuck it i already messed up. So i proceed with that as well and i end up overeating and feeling like shit!
I get mad and ashamed at myself. I realized when i get this way I’m not just upset with myself, but I’m upset PERIOD! I take my anger out on other people and that’s not cool.
There were a few things that has helped me with this problem and i still continue to work on them. I will list them from where i started to where I am at now.
1) I started flexible dieting- This allowed me to avoid restricting foods and have all the foods i love in moderation.
2) I took the time to Prep for meals- Before the weekend hits I think to myself, “…what do i feel like having next week?…” Then i pre-log my food and create a menu for myself to shop from and to use when i prep my meals. I also found the time to find recipes online so i can actually enjoy my food. I use spices/ butter/heavy whipping cream/ full fat salad dressings. I started with 4 simple recipes with minimal spices and worked with that for a month or two. Then switch it up, slowly adding new seasonings and food items when i had the time. I also cooked in bulk, having extra food in the fridge for when i came come from work. All i had to do was slap some butter on it and warm it up.
3) I became more realistic (not perfect)- I did what I could. I fall off and get back on. I have good days and bad days even TO THIS DAY but I allow myself the mistakes. I’m not perfect NOR will i ever be but i will learn from it and move on. If i overeat on one meal I don’t say fuck it and continue the rest of the day fucking up. I used to do this. It lasted the whole weekend in fact. Soon it went from all weekend to Friday and Saturday. Then just Saturday, and last its on a meal to meal basis. Don’t get me wrong i still fuck up a whole day but tomorrow is a new day and i have to let it go.
3) I Eat foods I truly enjoy- I cant stress this enough. If you want some fucken ice cream and your thinking Haagen Daz don’t fucken get the Halo top! Get the ice cream you are craving. Have a serving and savor it! Take your time with no distractions. If you feel you want more wait 20-30 min. Chances are you wont be craving that second serving cause you have allowed your body the time to recognize the craving has been met.
4) Find a balance.- I love pizza! So i have a pizza slice or two for dinner and i pair it with a large salad. If you have seen my Instagram blog you will notice that i actually cut up the pizza and add it to the salad. Its like cheesy croutons. I’m legit totally satisfied with this. You do what works for you. Find your niche.
5) Listen to hunger cues- This is where I am at right now. I cant stress how much this step has helped me. I’m learning to listen to my body. I ask myself “…Am i hungry?…” In the initial phase of doing this it was hard question to answer. I truly wasn’t sure if i was hungry or not. If that became the case then i waited until i new i was. I didn’t wait till i was starving , although initially i did, cause, again, i didn’t know. But i waited till i felt the hunger pain a bit. As i continue to get better at this and practice more often i realize that i can go longer than 3 hrs without eating anything. I don’t need a snack. I try to drink 8-16 oz of water in between meals. When i kinda start to feel hungry i will drink an additional 8-16oz of water to avoid any cravings; dehydration can be associated to sugar cravings unintentional hunger. That usually pushes my next meal back bout another 1/2 hour or so.
5) Working off of a hunger scale- When i become more accustomed to knowing whether i was hungry or full i use now a hunger scale to determine how hungry or full i am. I take my time when I eat to. This allows your body to know when its full as it takes 10-15 min. From a scale of 1-10 (1= starving; 10= uncomfortably stuffed) i aim to eat when I am at a 3-4 and stop eating when i hit around 7- 8. Typically by doing this i kinda feel like i am still hungry, but when the 10-15 min pass i realize damn, I’m sure glad i didn’t keep eating! lol
6) Practice PracTICE PRACTICE- Things take time. We will do good and fall off. Back on, back off. This is how we learn. We will always suck at something we start doing for the first time but when we keep exposing ourselves to this new thing and practice, we will get better. I realized how much better i have become. I allow the learning process to take place. Patience is my virtue.
The amount of time you put into practicing anything will determine the outcome of your success!
This is how i have coped with this weekend problem. I hope this helps you guys find your way.