Over-eating (i.e., eating past the point of satiety and fullness) on weekends is incredibly common, and isn’t necessarily a bad thing. However, most of us – especially those of us who’ve been around the fitness industry for a while – have been socialised into being “good” or strict with a dietary protocol during the week and then having cheat days or eating whatever we want over the weekends.
Of course, this is absolutely fine is that’s what works for you because it’s aligned with your social activities and your routines (i.e., batch cooking for working days vs socialising on weekends and going out for food with family or friends).
Sadly though, for a lot of people, Monday to Thursday signify days of the week in which behaviours around extreme food restriction and excessive exercise are adopted, which consequently leads to over-eating or binge eating over the weekend; and then feeling so bad on a Sunday night that the need for restriction from Monday to Thursday re-emerges. Importantly, these behavioural patterns are not always a part of a clinically diagnosable eating disorder – they are a lot more common than we think, and highlight a disordered relationship with food and exercise.
Despite not being a clinical psychologist, this pattern of behaviour shows up a lot in my work as an exercise psychologist and fitness coach, and I feel compelled to address it in more depth. Because, what can you do if you are tangled up in this cycle?
This is me – what can I do?
If you find yourself binge eating on weekends and then feel compelled to restrict your food intake and increase your physical activity during the week, this is what I want you to consider:
(1)Consider whether the foods you over-eat on the weekend are foods that you don’t allow yourself to eat during the week
In other words, is your weekend binge eating is a result of a weekday food rule you’ve developed or learnt? Given how common this is, I’m going to make the assumption that it’s the case for you too – if it doesn’t apply to you though, you can still read on!
(2)Consider incorporating those “prohibited” foods into your day or weekly food choices
For example, if you find yourself getting through a tub of Pringles every Friday night and feel disgusted at yourself, I’m going to encourage you to have a handful of Pringles every single day. Yes, even if that means that you eat a tub of Pringles across the week!! (In fact, I made this very recommendation to a client last week).
(3)Notice what thoughts, feelings, sensations and urges come up when you hypothetically consider doing the previous step
Pay attention to what shows up for you, where in the body, what it’s like to be you when you reflect on the possibility of giving yourself permission to eat your trigger foods during the week. There might be a thought, a sensation, a feeling that feels so scary and overwhelming that you simply feel unwilling or unable to allow yourself to “go there”. Get curious with me about what that is.
(4)I’ve worked with enough people to assume that you might notice your mind telling you that you will ABSOLUTELY NOT eat those foods during the week because you can’t control yourself around them, and then you’ll probably binge every single day.
And it makes sense that your mind is so worried and trying to protect you. After all, we did evolve to be “better safe than sorry”. But think about this – how has restricting those foods during the week worked for you so far? How is it working for you right now?
If you’re still binge eating every week, it clearly isn’t working very well – so with that in mind, are you willing to try something different? And what would a psychologically safe, stretch-goal look like for you in this context, to work towards this week?
I might give this a try…
If you decide to give this a go – and incorporate some of those weekend foods into your week – I’d welcome you to reply to this email to let me know (after all, I can’t make a recommendation and leave you to it!).
And if you need further information or help for your eating difficulties, please visit https://www.
