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Day 81: Understanding Weekenditis and Strategies for Balanced Eating

An illustration split into two contrasting scenes to depict the concept of 'Weekenditis.' On the left side, it's a disciplined weekday kitchen setting where a person prepares and consumes healthy meals like salads and smoothies, representing strict weekday eating habits. The scene is orderly and calm, with a focus on nutrition. On the right, the environment transforms into a lively weekend party scene, with the same person indulging in a variety of foods typically avoided during the week, such as pizza, burgers, and desserts, along with cocktails. Friends and vibrant decorations fill the space, emphasizing the festive mood. A clock striking Friday 5 PM visually marks the transition between the two eating patterns.

Unpacking the Pattern of Weekenditis

Today's lesson delved into a phenomenon many of us might find familiar—Weekenditis, a witty term coined to describe the drastic shift in eating habits that often occurs from Friday evening through the weekend. This pattern is characterized by abandoning the disciplined eating habits of the weekdays for indulgence in foods and drinks that we typically avoid, which and often end up leading to feelings of guilt, regret, and physical discomfort.

The Cycle of Restrictive Eating

The lesson outlined how restrictive and "perfect" eating from Monday to Friday can set the stage for Weekenditis. This approach often builds up a psychological and physical craving for the "forbidden" foods, making it almost inevitable that we'll overindulge when we finally allow ourselves a break from strict dieting. The cycle is further exacerbated by the "all-or-nothing" mindset, where minor deviations from the diet plan trigger a disproportionate response to just "give up" and overeat.

Breaking Down the Weekenditis Cycle

Perfectionism

Striving for perfect eating leads to frustration and eventual backlash. This is exactly what the coaches and lessons have been talking about we need to be embracing "good enough" eating—choosing foods that are satisfying and healthy enough without being overly restrictive.

All-or-Nothing Thinking

This one is where I have found myself many, many times. So it is one of the most logical things we talked about before instead of oscillating between strict adherence and complete disregard for healthy eating, we're encouraged to find a middle ground where we make generally good choices without feeling restricted.

The "Screw It" Effect

This occurs when we abandon healthy eating entirely after a small slip-up and I think that it is the one the a lot of people can relate to. Recognizing this pattern can help us stop the cycle before it spirals out of control. 

Cheat Days

Designating specific days for unrestricted eating can perpetuate an unhealthy relationship with food. Instead, integrating enjoyable foods moderately throughout the week can prevent extreme cravings and binges. I was so happy to see this as one of the focus points today, I was just talking to a friend of mine and she was asking if I had cheat days in the program.

Friday Focus

Once again, the coaches took the time to carve out what we need to focus on from the past week, shared new videos and tips and a new recipe for Banana Bran Muffins.

This Lesson Hit Home

Years ago, I was on an extremely restrictive diet, I had to bring in my food logs and was weighed three times a week at a diet clinic. I would go before work and then I would head straight to the cafe and pick up a giant cookie and a mocha latte to celebrate my success for the week, every Friday. Then every Saturday I would have brunch instead of breakfast and lunch "saving calories" and go out to dinner at a restaurant. Sunday I would hit my diet again in preparation for Monday's weigh in.

Now, I am not on a restrictive diet, I am learning through these habits to incorporate all foods into my life and feel great. I am not eating one way during the week and another on the weekend, I am just eating slowly and mindfully and trying to enjoy every bite.

Practical Steps to Overcome Weekenditis

To combat Weekenditis, they talk about introducing more reasonable, enjoyable foods throughout the week to reduce the buildup of deprivation. Recognizing and challenging the narratives that dictate our eating behaviors, such as feeling entitled to overeat in certain situations. Planning for potential challenging scenarios by thinking ahead about how to handle them without resorting to overeating.

Personal Reflections and Application

Reflecting on my own patterns, I recognize times when I've fallen into the Weekenditis trap. Today's insights have equipped me with strategies to approach my weekend eating habits more mindfully. Emphasizing balance throughout the week and allowing for enjoyable foods in moderation can help me maintain a healthier and more satisfying diet overall.

As I look forward to the weekend, I am mindful of the lessons from today. By planning my meals and snacks with consideration for both enjoyment and nutrition, I can avoid the extremes of Weekenditis and enjoy a more balanced, guilt-free weekend.

Walking at the Lake

Opting for a walk to the lake provided a gentle yet effective recovery activity, perfectly complementing the rainy weather that discouraged others from venturing out. This peaceful environment allowed for a focused and uninterrupted stroll, beneficial for both my physical and mental well-being. My dog's improved leash manners and the lack of distractions contributed to a stress-free and rejuvenating start to the day.

Workout Consistency and Reflections

Following the established routine of warming up on the treadmill, progressing through resistance band circuits, and concluding with an extended cool-down walk exemplified the importance of consistency in my fitness regimen. This structure not only enhances the effectiveness of my workouts but also reinforces my commitment to maintaining an active lifestyle. This is the same workout as previous Fridays and I think it is my favorite one out of the three that I have been doing.  

I am so glad that I bought new resistance bands! They are so versatile and not one tear in sight!

Want to learn more about resistance bands? Check out my article!

Previewing Healthy Fats: A Personal Touch from Our Coach

One of the coaches took the time to create a personalized video, introducing next week's new habit—healthy fats. The video provides a thoughtful preview and valuable tips to seamlessly integrate this habit into our routines. She emphasized that a serving of healthy fats is approximately the size of one thumb, making it easy to measure and incorporate into meals. This practical guidance ensures we're well-prepared to embrace the benefits of healthy fats starting next week.

I think using our hands as measurements is one of the best tools of the program as it keeps it simple and personalizes the servings to us and not some random X calories diet recommendations.

Learning, Growth, and Mindful Living Even on Weekends

Day 81 was enriching with lessons that extended beyond physical fitness, delving into behavioral patterns that affect our dietary habits. The insights gained today from debunking fitness food myths to understanding the psychological underpinnings of weekend overeating are invaluable. These lessons equip me with the knowledge and tools to continue making informed, health-positive decisions, fostering a holistic approach to wellness that permeates every aspect of my life.

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