You crush it all week long! Feeling so proud of yourself. And then the weekend comes and things get real out of hand real quick.

Friday comes along….one drink turns into ten. One slice of pizza turns into 5. Or if you’re me…it’s a whole pan of brownies, enough cookie dough to make a person sick, or a whole box of cereal. I wish I were joking.

At that point you just say screw it, and eat whatever you want the rest of the weekend because you’ve already messed up, right? And then of course on Sunday, you feel like crap about it & vow to not let that happen again next week. But I’ll be darned if the cycle doesn’t continue week over week.

I can tell you a few things that I have learned from personal experience that will cause weekend binging.

HERE’S THE PROBLEM…

#1 YOU’RE NOT EATING ENOUGH DURING THE WEEK!

Under eating during the week is a SURE FIRE way to set you up for overeating on the weekends. That isn’t going to get you anywhere.

If you want to feel in control of your weekends, the first thing you need to do is stop restricting so much during the week!

Eating bird food all week won’t do you any good if it ends with a weekend binge and even worse, the guilt.

#2 YOU LACK CONSISTENCY!

If you stay consistent throughout the week, not relying on perfection, allowing yourself to let down your hair a little, and see the weekend as just another part of your week, you’re going to be far more successful in reaching your goals.

That all or nothing mentality will absolutely cause you to crap out on the weekend. All of that hard work you do during the week cannot make up for the extra 3-4,000 calories you consume on the weekends.

SO we need to strike a balance and be consistent in whatever you find that works for you.

SO HOW CAN YOU STAY ON TRACK ON THE WEEKENDS?

1. LOSE THE DIET MENTALITY & QUIT THE CHEAT DAY ROUTINE!

2. EAT WHOLE FOODS 80% OF THE TIME!

Along with eating ENOUGH during the week….let’s eat foods that keep you satiated so you feel FULL even on the weekends, therefore you’ll be less likely to binge. Choose nutrient dense, satiating foods- coconut, avocado, almond butter, quinoa, starchy vegetables,  sweet potatoes & don’t forget your PROTEIN!! 

3. TAKE IT EASY ON THE ALCOHOL!

Like I always say….everything in moderation!! That goes for alcohol too! When you drink, your body prioritizes metabolizing alcohol OVER metabolizing and burning fat for up to 24 hours. If you goal is to lose fat…save your alcohol for special occasions or weekends, but don’t over do it. 

Commit to only drinking 1-2 glasses of wine instead of the whole bottle! You’re going to thank yourself the next day, right? 

Watch your mixers. The mixers are where the calories & carbs especially add up. Replace high calorie mixers with water & fresh fruit or flavored seltzer water. One of my go to beverages is tequila, 3 fresh squeezed limes, and soda water. Stay hydrated & pace yourself. 

Drink 1-2 glasses of water between each alcoholic beverage. 

Maybe even consider having a mocktail on occasion!

4. DON’T SKIP YOUR WORKOUT!!! 

SWEAT IT OUT!!! This is why we typically save treats for saturdays in the Faster Way. We are working hard to burn extra calories so we have more room for discretionary calories. 

MOVE YOUR BODY every day- 10K steps a day is an awesome goal to have. 

Move your workouts around if you have special plans!

5. FIND YOUR PEOPLE!

Join a community! We all need to adopt healthier habits so enlist a community or crew that supports you  and/or has a similar mindset. Plan a fitness get-together rather than brunch, or host dinner “in” so you know the prepared food will be healthy. Find people who appreciate and value your goals and are willing to support you. If your friends aren’t about supporting your healthy habits, perhaps it’s time to reconsider your crew.

6. BE MINFUL & INTENTIONAL WITH YOUR CHOICES!

Own your choices. Are you eating without purpose or are you eating when you are actually hungry? Ask yourself… Am I hungry or am I bored? Replace emotional eating with other activities that bring you joy and happiness!

HERE ARE A FEW TIPS FOR NAVIGATING SOCIAL EVENTS:

1. Enjoy fellowship with friends & family.
2. Don’t stress over your “diet”. With that being said, if you do want to be mindful….keep reading for more tips!
3. Have a small snack before your event- a handful of nuts, a protein shake, or a small salad before you go to your event.
4. Bring a fun healthy item to your social event
   1. Like these honey balsamic brussels spouts
   2. Or this sweet potato pomegranate salad
   3. Or even this brown rice and quinoa harvest salad
5. Don’t graze, just eat what is on your plate.
6. Chose your favorites and leave the rest.
7. Watch your portion sizes.
8. Eat slowly.
9. Don’t go back for seconds
10. Have a drink or two, not ten. Pace yourself. Drink lots of water. Remind yourself of how much better you feel the next day when you don’t over do it.
    1. Try one of my favorite cocktails “ranch water”
       1. Tequila, lime seltzer and a splash of simply limeade
    2. Or a “Whit claw mojito”
       1. Mix your favorite alcoholic seltzer, with rum, some mint leaves, a lime wedge a splash of your favorite sweetener

Maybe with these tips you will feel satisfied through the week and from now on hopefully the weekends & social events won’t feel so sinful! 

If you’re looking for community of like minded individuals, a safe place to work towards your health & wellness goals, & a coach to help you navigate life & still live a healthy, sustinable lifestyle…. I would love to invite you to join my next round of the Faster Way to Fat Loss. It is the #1 virtual health & fitness program in America. https://www.fasterwaycoach.com/#lorenmattingly