Why do I eat healthy all week and then binge on the weekend?
Direct answerEating well during the week and overdoing it on the weekend is usually the result of a week that's too restrictive, which creates a feeling of well-earned reward, plus social events, alcohol, and no set schedule. The first step is to make your week a bit more flexible and keep at least a normal breakfast and lunch on Saturday and Sunday.
How it shows up
Monday through Friday everything goes to plan, but from Friday night to Sunday your eating gets out of hand, and Monday brings guilt and a promise to start over.
Most likely root causes
- Restrictive weekCutting everything out during the week creates the idea that the weekend is the time to let loose.
- Social eventsBarbecues, parties, and restaurants come with lots of food and pressure to eat.
- AlcoholAlcoholic drinks increase appetite and reduce attention to what you're eating.
- No routineSleeping in, skipping meals, and having no set times encourage grazing and eating a lot at once.
Quick self-check
- Do you completely avoid foods you love during the week?
- Do you think of the weekend as a 'cheat day'?
- Do you drink a lot of alcohol on weekends?
- Do your mealtimes disappear on Saturday and Sunday?
If you answered yes to two or more, start with that cause.
First step today
Today, choose a food you love and include a portion of it on a weekday, to take the 'forbidden' weight off the weekend.
30-day plan
- Week 1: loosen up your week with small portions of foods you enjoy, and keep breakfast and lunch on weekends.
- Weeks 2 and 3: plan for events: don't arrive starving, alternate alcohol with water, and choose what you really want to eat.
- Week 4: look at the week as a whole and adjust until Monday doesn't need a fresh start.
When to seek professional help
See a dietitian or psychologist if overeating comes with a feeling of losing control, intense guilt, or compensating behaviors.
Frequently asked questions
- Are cheat meals bad?
- A more relaxed meal can be part of a balanced routine. The problem is when it turns into two or three days of excess.
- Does eating very little on Monday to make up for it help?
- Restricting to compensate tends to keep the cycle going. It's better to go back to your normal meal routine.