May 8, 2023 mdchino

How to Avoid Weekend Binges

Some of our medical weight loss clients report a certain pattern to us: They feel that it’s relatively easy to follow their eating plan during the week, but then on the weekend they decide to reward themselves with a little treat. But then one treat turns into another, and then another… And by the end of the weekend, they feel as though they’ve thrown away two days’ worth of progress toward their goals.

First of all, remember that you’re only human, and no one is going to stick to an eating plan perfectly all of the time. Don’t fall into the trap of shaming yourself over it. Just institute these tips to address the pattern of choices, and you can get yourself back on track.

Keep up with your food journal. Don’t fall into the trap of thinking that you don’t have to log treats because they’re not part of your meal plan. Continue to write down every single thing you eat. Seeing it in writing makes it “real”, and holds you accountable.

Make a meal plan. You might find it easier to stick to a meal plan during the week, because you’re tightly scheduled and forced to follow one. Go ahead and make a meal plan for the weekends, too.

Socialize wisely. If social events tend to be your downfall, make a plan to deal with them. Some people eat before going to a party, while others bring healthy snacks to share. Choose social events that revolve more around an activity than food or drinks, and remember to stay hydrated so that you don’t confuse thirst with hunger.

Deal with restaurant portions. You can still go out to eat while following a medical weight loss plan. You just need to watch out for oversized restaurant portions. Ask for a to-go box when your meal first arrives, and box up half of it to enjoy the following day. Or ask a like-minded friend to go with you and split an entree.

Identify another reward. Perhaps your “treat days” could involve something other than food as a reward. For some people, using food as a reward sets them up for the mindset that healthy foods are unpleasant. Buy yourself a gift or do something nice for yourself instead.

And if you’re struggling extra hard lately, remember to call us and schedule a check-up. We’re here to offer you the support you need to succeed with your medical weight loss goals.


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