A common theme the coaches are hearing from members is how to stay on track during the weekend.I’ll set the scene…It’s Saturday and you are craving something that is off limits. So you decide to have that baked good at your favourite café. This has thrown off your macros for the day so you think “what the hell” and get a large burrito for lunch with all the dressing, pizza for dinner, and potentially drink the night away. This is the all-or-nothing mindset. Thinking this way can be very dangerous for your progress as it gives you permission to fully indulge without being mindful of what you are putting into your body.
Know that there is no quick-fix
Know that you cannot break all emotional eating/binge eating in a single day. We all want that quick-fix but that isn’t the way we will ultimately be successful. If you have a bad day, don't freak out. A lot of the progress will be two steps forward, one step back, not a straight forward thing. The most important thing to remember is to stay consistent and use positive momentum to build new habits.
Avoid a binge by planning your indulgences
It might help to plan out what you are going to have. Know when you’re going to have it, enjoy it, embrace it, don’t feel bad about it, then get back on track.
Learn to listen to your bodyThis may seem common knowledge, but most of us need to relearn how to identify physical hunger. Our body’s signals can often become muddled amidst our emotions, schedule and social life. When you eat, try slowing it down and savouring your food. Listen to your body’s signals and identify when you’re satisfied. Make an effort to stop eating when you’re satisfied, but not overly stuffed. This will help with overeating mindlessly.
So remember, one small cookie will NOT hinder your health goals. However, giving yourself permission to splurge all weekend long will not only set you off track healthwise, it can cause a sense of guilt and remorse. That’s an awful feeling. It’s about balance. If you have noticed that you are consistently overdoing it on the weekend, then having a midweek treat to offset the weekend binging might be a good compromise. Something to consider!
Here’s to looking good naked!