Nutritionist Tips To Help Stop Weekend Overeating (Without Missing Out!)
- Emma Lisa
- Jun 13, 2023
- 7 min read
Updated: May 2
We've all been there, right? Indulging in a little harmless comfort food or a night out on the weekends. I get it, weekends are for relaxing and having fun with friends and the family, not to let your healthy habits all go out the window. You need to be mindful of weekend nibbling and find a balance that complements your health goals and usual habits. Read on to learn how to maintain a balanced and healthy relationship with food over the weekends and days off from a Nutritionist.
If you feel like you lose control every weekend when it comes to dining out, you’re not alone. As a Women's Nutritionist, one of the most common questions I get is: “why do I eat so well all the week, only to binger on weekends?”
If this sounds all too familiar, take a breath, you’re in the right place. I believe that weekends should be about rest, enjoyment, and connection. But after a long work week, kiddie routines, school runs, and the juggling the stress of it all, it’s easy to fall into a cycle of binge eating and guilt. That is, until now—let’s flip that script. Grab a pen or screenshot this post, today I’m sharing my simple ways you can halt weekend overeating, strike a better balance, and build a healthier relationship with food (without giving up your favourite treats!).
How Do I Stop Binge Eating On The Weekends?
Weekends are something many of use look forward to, a day or two meant for relaxation and spending quality time with friends and loved ones. But it can be all too easy, especially after a stressful week of work and kids, to find yourself stuck in a cycle of weekend binges and overeating. So, let me share some of my simple tips to help you in breaking free from the weekend binge trap and establish better healthier eating habits (while still enjoying food).
Create A Weekend Eating Plan
Success starts before Saturday, and one of the easiest ways to stop weekend binges is to plan ahead. Let's be honest, by Friday, most of us are running on empty, and that’s when the impulsive food choices like takeaway or a well deserved iced Frapp sneak in. So, try this instead:
plan and prep healthy, weekend meals and snacks on Thursday night or Friday morning
make a "weekend" grocery list that includes easy, nourishing options but some healthy-ish treats
organise to eat a few "fun" foods you really enjoy so you have something to look forward to
include salty and sweet healthy foods, these can often satisfy cravings for chips or lollies
Remember, deprivation often leads to rebellion. Having a well thought out weekend plan can help you make intentional food choices that support your goals, instead of defaulting to takeaway, a packet of chips, or a late-night sugar binge.
Don’t “Save Up” Calories For The Weekend
This is a big trap and it nearly always backfires. If you restrict calories too much during the week to "earn" your weekend treats, you'll likely over do it when you grab that pizza or tub of Ben & Jerry's. This is because after deprivation, your will naturally crave quick energy (aka sugar and carbs) and this can lead to the following:
strong and persistent food and sugar cravings that take a lot to leave you satisfied
feelings of being “out of control” or like throwing in the towel on your healthy eating goals
overdoing it, followed by guilt, regret and self-judgement
Instead, prioritise nourishing yourself consistently all week long with well-balanced meals made with protein, fibre, and healthy fats. These macros will help to keep your blood sugar stable and reduce the urge to binge in the first place.
Prioritise Protein & Fibre Every Meal
If you really want to feel full, satisfied and in control, focus on maintaining good blood sugar balance. This is easy enough to do by balancing your plate. To practise this, simply build every meal around the following:
plenty of greens and vegetables for added fibre, and eat these first where possible
add a palm-sized portion of clean, lean protein source such as chicken, fish, tofu, eggs, legumes
include a small amount of fibre-rich carbs like sweet potato, berries, and whole grains like quinoa
add a little healthy fats in the way of avocado, olive oil, seeds, nuts
This simple approach will keep you fuller for longer, reduce sugar cravings, and will help you enjoy your meals without needing to keep snacking afterwards. It works both at home or when you are dining out. Look for meals on the menu like fish or steak that come with salad or vegetables, hold the fries.
Ditch The “All or Nothing” Thinking
Weekend binges coupled with the mentality “oh, I'll just start over Monday,” never works. This is because you are labelling food as good or bad, and when you do, you give it too much power. I'll be honest, one indulgent meal doesn’t mean your healthy eating or weekend is ruined. You can enjoy a greasy pizza with friends and still nourish your body the next morning. You can have the popcorn at the movies and still maintain healthy. Here's why:
it’s not a “cheat meal,” it’s just a meal.
your body isn’t a bank account — it doesn’t reset on Monday.
you’re allowed to enjoy food without guilt.
One junky meal won't undo months of healthy eating, just like one healthy meal won't undo an unhealthy diet. You can include the occasional takeaway, savour every minute, and still maintain healthy. If you feel like you've messed up, just keep going.
Practice Mindful Eating (Even For Treats)
Mindful eating can be such a helpful tool over the weekends. It's a way to destress, dial into your body and can help you slow down to check in with what your body actually needs. High, unregulated stress can lead to sugar and food cravings. Here’s how try a little mindfulness around eating over the weekends:
make time to sit down to eat, even for your snacks.
put your phone away and really be present while you eat.
chew slowly and take your time to notice the aroma, taste, texture, and sensation of eating.
purposely pause halfway through a meal and ask: “am I really still hungry?”
The more present you are at mealtime, the less likely you'll be to binge or over do it. And if you do end up overeating, please don’t beat yourself up over it. Use it as feedback, not failure.
Stock Your Kitchen With Feel-Good Alternatives
Nope, you don’t need to swear off all snacks or sweets to maintain healthy. You just might need to upgrade them from highly processed, sugary options, to more balanced meals and snack items. Here's a few ideas to help get you started:
crisps → try air-popped popcorn, roasted chickpeas, and homemade air-fryer vegetable chips
ice cream → make your own or try Greek yogurt with berries and a drizzle of dark chocolate
pizza → make your own with a low carb cauliflower base or on low carb wrap
lollies → frozen grapes or fruit skewers, or make your own sugar-free gummies
A super fun way to counteract poor weekend eating habits, it to try out new recipes with the kids and whole family. Don't be shy to experiment, and meal prep healthy, homemade snacks you can actually look forward to enjoying on weekends.
Add In Joy That’s Not Food
Sometimes we binge or over do it because food is the only “fun” or “relaxation” that we allow ourselves. Mums, can you relate? I sure can. Instead of using food for comfort or to destress, what is something else that you can do or experience to fill your cup on weekends? You might like to try the following:
a walk around the block by yourself for 5-10 minutes, or a leisurely walk in nature
a bubble bath with that podcast you've been dying to listen to but never have time
enjoying a morning coffee in the sun when its quiet outside before the household is awake
a few minutes with a cup of herbal tea to read a good book or few blog posts
host an impromptu dance party in the kitchen or shake out all your stress
Make a list of 5 non-food things you can do that would bring you a little joy, and try to practise them at least once every weekend, because I'm here to tell you, you deserve joy that doesn’t come with a side of guilt!
Get Support & Accountability
Change is always so much easier with someone in your corner. If weekend nibbling has become a bad habit, try talking to a trusted friend about your stress or what might be triggering overeating. Join a group like my Facebook Community for peer support, or work with a Nutritionist like myself, who understands emotional eating and how to help change poor habits and create positive change.
Nutritionist Note
Weekend overeating isn’t about your willpower, it’s about patterns. By planning ahead, focusing on well-balanced nutrition, practicing mindful eating, finding healthier food options, you can get back to enjoying the weekends without worrying about binges.
Want more support with food cravings, balanced eating, and weekend meal ideas? Join my free Facebook Community where we talk and have discussions about this every Friday. Remember, small changes add up to significant results, so take it one step at a time and celebrate each milestone along the way. Here's to a weekend filled with nourishing choices and a healthier, happier you!
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
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