This week, my client, Katie, told me that she was having trouble staying on track during the weekend. She said that she did really well during the week, but was consistently “losing it” once Friday night hit. I first asked Katie to describe to me what her weekday eating was like. After hearing what a typical Monday-Friday looks like for her, one thing stood out to me very clearly: Katie was eating almost the exact same thing day in and day out. I questioned Katie about this and she told me that she had just fallen into the habit of eating the same thing for breakfast each day, lunch each day, and dinner each day because she found meals that were easy, convenient, and filled her up while tasting good.
It was clear to me that Katie was being too restrictive during the week. Being too restrictive can come in different forms – sometimes dieters are too restrictive from a calorie standpoint and eat too little food. This eventually backfires on them because after a few days of eating too little, they’ll inevitably end up overeating. Dieters can also be too restrictive in terms of the types of food they let themselves eat. If they try to cut out favorite foods entirely, this eventually backfires because when they inevitably give in and have their favorite foods, they eat way too much of them. Katie was not being too restrictive during the week in terms of the number of calories she was eating, but she was being too restrictive in terms of the types of food she was eating. While Katie wasn’t limiting her food options because she thought certain foods were bad, per say, but more because she didn’t feel like putting in the effort to think about and make something different, it was still backfiring on her all the same. She ate the same foods during the week and then would use the weekend as her time to finally have variety. And because the weekends were the only time she was having any variety, it was no surprise that she was going overboard and was having trouble staying in control.
To help her combat this, Katie and I decided that having the same thing for breakfast during the week every day was probably okay, but she should have at least two different lunches that she switched off between. We also agreed that it would be best if she didn’t have the same thing for dinner more than twice in a row and she committed to trying at least one new recipe each week during the week, and not waiting for the weekend. Even if she shopped for and prepped the ingredients on Sunday, she would wait until a weekday to actually make the meal. This way she would have plenty of variety during the week and wouldn’t have to cram in everything she wanted to eat once the weekend hit.
If you’re having trouble staying on track during the weekend, ask yourself: Am I allowing myself enough of my favorite foods during the week?