I am sure we have all been here before on occasion right?! Finding that we have events, parties, functions etc that seem to result in overeating... However, do you find overeating happening most or every weekend? Then do read on ( Also continue to read even if it happens occasionally and you want to know why that might be) ;)
If you find yourself on your best behaviour through the week only to find your weekends falter, also read on...
1. You don't eat enough during your week & / or restricting calories / reducing or skipping meals
Intentionally or unintentionally
A few days or more of restricted calories or undereating can catch up with you and cause your appetite to increase causing you to be in ravenous hunger by the weekend.
Tip - Aim to plan meals during the week to ensure you are eating in a regular meal pattern ( around 3 - 4 hours) to reduce the chances of disconnecting with hunger signals and moving into ravenous hunger by the weekend.
Bonus Tip - Ensure you have mixed macro meals & snacks coming on board to aid in stabilising energy levels throughout your day.
This post will help...
2. Your BIG emotions have followed you into your weekend
You have survived your busy week at work or home, where you may have had to suppress and swallow your emotions to get by... Now the weekend has arrived when can feel safe, reflect on your week where these emotions resurface... A knee-jerk reaction is to turn to food to cure or soothe these emotions looking to feel better.
Tip - Emotional eating is VERY normal we do this more often than not, where the issue lies is how we feel after we move to food... If you are still feeling low or even worse after eating then we need to explore this emotion further. A Journal can aid in getting to the crux of this emotion to allow you to explore other avenues/strategies to soothe and understand this BIG emotion further. Ask yourself "What do I need right now"
Bonus Tip - The emotion wheel can be a helpful resource here, along with the hunger scale to assess True hunger or Tummy hunger.
3. You struggle with the flexibility and spontaneity that weekends can bring.
The week provides you with structure and routine which makes ticking off habits much easier. Enter...the weekend with no routine or plan.
The week brings meal plans & meal timing structure - weekends can be very spontaneous with later wake times, later meal times and an increase in overconsumption of meals/snacks due to the flexibility in which the weekend can bring, being home and around food more - easy access to the pantry/fridge anyone?
Tip - Aim to stick to your normal weekly routine on the weekends including the same sleep/wake times & meal frequency where applicable- this will help you feel like the wheels have all fallen off during the weekend or that you have to restrict once you get back to Monday.
Bonus Tip - Pre-prep meals & snacks if heading out to kid's sports or activities that will be during your "normal" meal times & Meal prep a little extra for the weekends where possible.
Check out this post to help with where to begin with meal prep.
4. You struggle to identify your Hunger & Fullness signals
You might utilise a tracking app Or you may have just lost touch with your natural internal signals to know when you have reached your satisfaction and satiety.
The weekend generally comes with more meals out of home, brunches, lunches, and dinners catching up with family & friends, You might find yourself pushing past your fullness signals into unbuttoning the top button of your pants in pain & discomfort on numerous occasions. Whilst this can be on the odd occasion you may wish to try tapping into your fullness signals to avoid pain & discomfort.
Tip - Aim to recognise and listen to your fullness signals during your meals ( something we have forgotten how to do as adults) by stopping in regular intervals throughout your meal to ask yourself "Am I still hungry"?
Being present in your meals by removing distractions whilst eating can also be very helpful.
Bonus Tip - Utilising the hunger and fullness scale can be helpful along with this post to recognise what your fullness might look like.
5. You move to food when you are bored OR have had a sleepless night.
You may find you gravitate to food more so when you are bored or tired ( maybe both). It's very valid to find yourself moving to food/snacks when you are bored (knee-jerk reaction) as you are not in your "normal" weekly routine, which keeps you busy with tasks.
Also, you can gravitate to high-energy foods when tired, as your body is looking for a quick hit of energy to keep you awake & able to complete your weekend tasks PLUS the weekend is a time when we may push the clock and go to bed later and wake later putting us out of whack!
Tip - Aim to implement something that you put in place instead of moving to food when you are bored. i.e. a walk outdoors, start a puzzle, call a friend etc. You might ask yourself "Am I hungry or bored"? You might also want to assess when your last meal was.
For sleep - aim to stick to the same sleep/wake cycle even on the weekends ( give or take 30-60 minutes) Don't hate me!
Bonus tip - Utilise the hunger/fullness scale to assess hunger (Aim to sit between 3-6)
If you require support to achieve your goals simply hit reply with the word "SUPPORT" & I will send you an enquiry form to see which areas I can best assist.
Have a wonderful Sunday afternoon.
Stacey
P.S Feel free to follow me for more nutrition-related information IG @staceygeracenutrition
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