Can you eat clean eating recipes all week long, then totally go all out on the weekends and ruin your hard work?  Do you feel like on Monday’s you have to put on your fat pants, and have to be super strict again just so you can stop feeling so bloated by Wednesday?  Are you tired of living this cycle week in and week out?  YOU CAN STOP.

 

These are my suggestions that have helped me and hundreds of other women too.

 

1. Set alarms on your phone to eat – when you snack regularly and don’t go too long between meals it’s easier to pass up unhealthy things you encounter.

 

 

2. Make notes for yourself and place them strategically – What are your personal fitness goals? Why are they important?  For me, I want abs and I want to be able to squat 225#.  Sometimes that whole having abs thing is a little less important to me so what do I REALLY care about?  I care about having a lot of energy, feeling good (not fat and gross) and killing my workouts so I can make it to regionals next year.  So I would write index card notes and put them by my desk or next to my liquor cabinet saying “if you want to go to regionals, you gotta kill tomorrow’s workout,” and I won’t want that glass of wine so much anymore.  But you have to keep it positive!

 

 

ex. Instead of “Don’t eat that cupcake fatass,” write “Eating green veggies 3+ times a day will make you feel good in your skinny jeans.”
ex. Instead of “Pizza will make you feel fat and gross,” write “When I eat small, healthy meals every 3 hours I feel energetic, happy and closer to having 20% body fat.”

 

 

3. You can set reminders in your phone with those notes too, set one at 8:30pm when you would usually go for that giant bowl of ice cream.

 

 

4. Read the book, “The End of Overeating,” by David Kessler.  (It comes on Kindle too.)  I don’t think this is disordered eating at all, but it really teaches you so much about the mentality behind the all or nothing eating personality and can help you understand HOW to make better decisions.

 

 

5. Don’t beat yourself up.  Know that whatever you ate is behind you and that the next time you eat is an opportunity to make a better decision to get closer to your personal fitness goals.

 

 

6. Have your cheat meal at night.  If you have it mid-day you are likely to continue the day with cheats and treats and then you won’t feel good mentally.

 

 

7. Plan your weekends out.  If you know you are going to be out of the house for 6 hours on Saturday, be prepared for that.  If you know you have a party to go to on Saturday night, save your cheats/ treats for then.  If you are going to dinner somewhere, look at the menu beforehand.  Having a plan written out on a scrap piece of paper will help you.

 

 

8. Make foods that are slightly out of the ordinary on the weekends, but that are still healthy.  Like Friday night make a yummy steak and some mushrooms sauteed in bacon or pick up some shrimp cocktail to have as a snack while watching football.  This Mexican dish and this pizza both make me feel like I’m cheating while I am eating clean eating recipes.

 

 

9. Get an accountability partner. If you hire me as a coach I will ask you to send me an email with your weekend plan and you will have to check in with me on Monday to tell me how you handled it.  Or have a friend who “gets it” and that you can trust and tell her when you are feeling vulnerable and let her help you.

 

 

10. Understand that it’s not all or nothing.  Don’t be so strict during the week.  Have a glass of wine on Thursday evening or a piece of dark chocolate every night after dinner. These pre-emptive cheats will allow you to feel human and will get you out of your all or nothing cycle.  When you realize that nothing is off limits it becomes less of a big deal and you won’t obsess over it anymore. Then you don’t have to go into an all out splurge on the weekends.

 

They set you back so far.. I mean which scenario is worse.. a piece of dark chocolate every night after dinner, 3-4 bites of chocolate cake on Wednesday at work, a glass of wine Thursday, steak with mashed potatoes on Saturday night with two glasses of wine and a little popcorn on Sunday… orrrrrrrr… Perfect Monday – Friday then Saturday having a burger and fries for lunch, ice cream for a snack, pizza for dinner, then having nothing for breakfast Sunday which leads to low blood sugar and then eating 12 pieces of candy, leftover pizza for lunch with your kids’ mac and cheese, then chicken parm for dinner???  When you allow yourself to have anything you want and nothing is forbidden it’s like you don’t want it anymore.

 

 

Now I would like to know, what strategies do you use to keep your weekend eating in check?  What works best for you?
Leave a comment below – the more comments the more ideas others have and more successful we ALL become!

 

 

Your Coach,

Kyra

 

 

Not sure of what you should be eating to help you lose fat?
Let me help!
Sign up for meal planning with me today!

Wanna know the easiest way to get lean?
Get free tips weekly to get the lean and toned body you deserve!
100% Privacy. We don't spam.

Leave a Reply

Your email address will not be published.