{"id":533,"date":"2016-06-18T17:53:54","date_gmt":"2016-06-18T07:53:54","guid":{"rendered":"http:\/\/www.delina.com.au\/?p=533"},"modified":"2016-06-18T17:53:54","modified_gmt":"2016-06-18T07:53:54","slug":"weekend-binge","status":"publish","type":"post","link":"https:\/\/www.delina.com.au\/health\/weekend-binge\/","title":{"rendered":"The Weekend Binge"},"content":{"rendered":"

Are you a victim of weekend overeating? The following 5 strategies can help you ditch the binge, guilt and extra weight.<\/strong><\/p>\n

So often I hear the story from clients and friends that weekday food choices are healthy and very controlled\u2026..then Friday comes along – the weekend becomes a blur of poor food choices and<\/p>\n

\"overeating\"<\/a><\/p>\n

alcohol binges.<\/p>\n

We live hectic lives, juggle family, stressful jobs, finances, exercise, kid\u2019s sports, homework, study, the list is endless! So it is not surprising that we get to the weekend and turn to fast food and alcohol as a way of unwinding. However the Friday night often leads to a whole weekend of overeating, poor food choices and alcohol, and in no time this starts to become a habit. We may develop the mindset when we eat a piece of pizza, chocolate bar or have a drink saying to ourselves \u201cwho cares I\u2019ve done it know, it\u2019s all over I may as well go for it.\u201d Then Monday comes around and it\u2019s back on the diet bandwagon of sacrifice, starvation, training harder, detox and strict control around eating.<\/p>\n

Overtime this kind of pattern begins to take its toll on the body. Overeating can make us feel uncomfortable, bloated, guilty and even angry at ourselves. Our weight fluctuates and can affect the goals we are striving for. We may skip our training session or walk because we feel sluggish and gross. The post binge starvation and strict dieting can play havoc on our metabolism and our emotional state. It is not surprising that our weight slowly starts to creep up and our health and energy levels begins to suffer.<\/p>\n

So how can we break free of this vicious cycle? There are no special diets or interventions, quite simply it is about developing a healthier relationship with food and ourselves. The following are 5 strategies that you can put into place to help you break the weekend overindulging habit.<\/p>\n

Strategy Number 1: Aim for \u201cgood enough\u201d instead of \u201cperfect\u201d<\/strong><\/p>\n

Too often clients attempt to follow the \u201cperfect\u201d diet, adhering to strict meal plans counting calories and measuring intakes causing constant worry and obsession over what they are eating and a fear of failing. Will power can only last so long and often by the weekend it gives out and the binge begins. There are only two options- being perfect or crap! So the logic follows:
\n\u201cWe are going out to lunch and I won\u2019t be able to get my portioned kale salad so I\u2019ll have the burger and fries.\u201d<\/em>
\nIf we take the need for perfection out of the picture then we become empowered to look at our options. Instead of a kale salad versus burgers and fries our new look may be:
\n\u201cThe burgers look delicious, I might have the burger and switch out the fries for a side salad.\u201d<\/em>
\nAiming for \u201cgood enough\u201d helps to keep health and fitness goals in mind but also allows for some flexibility in our food choices and what kind of mood we are in.<\/p>\n

Following \u201cgood enough\u201d in the long term is better than following \u201cperfect\u201d and quitting.<\/p>\n

Strategy Number 2: Let go of strict food rules<\/strong><\/p>\n

Food rules tell us:\"overeating\"<\/a><\/p>\n