i cant help but binge on my 'free days' HELP

spark409

hi guys
so im really good with caloric control mon-frid
but on the weekends im out of control
snack bars, fruits, biscuits, sushi, popcorn, pies, buns, sausage rolls you name it...

i just eat way tooo much

how can i control myself?
please, i am begging for help !!!!

i feel like on the weekends im ruining all the good work ive done mon-friday
not to mention feeling bloated aftering bingeing.
i need all the advice i can get

rkcampbell

Why are the weekends "free"? It's ok to occasionally have a cheat meal, but try to stay within or close to your calories. I personally find if I have a whole "cheat DAY" (or 2 in your case) it gets out of control. It really comes down to self-control. Are you logging these "free days"? If you're going to have a cheat day/meal give yourself limits (I'm only going to go over by 500 max, etc.) to stick by. Then you're still being held accountable.

alpine1994

I hear ya on the weekends! The second I am off of the weekly routine of going to work, bringing lunch, etc. everything just kind of fell apart. I'm getting better at it. Partially because on the weekends I make sure whoever I'm hanging out with knows that I'm trying to eat healthy, so I tell them to help me! It usually causes them to eat healthy too so they don't feel weird eating something unhealthy in front of me (even though it doesn't bother me). Also if I go out I offer to be DD so that will keep me from drinking and eating horrible bar food.

I started out by forcing myself to be good on EITHER Saturday or Sunday, so it would be like a cheat day instead of a cheat weekend. Now it's down to a cheat meal.

spark409

ideally i dont want to have any cheat days... what i mean is that i usually have no control over myself on either sat or sun,

yeah usually i go to the shops, eat, then open the computer and log ... and then i feel bad
as i said im really not proud of myself..
this behaviour is disgusting i know...
i really want to know how i can take control of this situation.

spark409

i really really really want help for this.
im just going to be very honest with you all.

i am REALLY good with caloric control mon-fri

but on the weekends i lose control and when i think on it, im pretty much constantly eating morning to night and usually only take a break from eating when i feel physical pain.

im so ashamed of myself for this. i dont even know why i do it. all i know is i just want to taste the food, cos i feel like it.

my friends and family are really worried, but i cant really talk about this with them, because they get so upset.
if there is anyone out there who has been in my position and can give me some advice i would be eternally grateful.

rkcampbell

ideally i dont want to have any cheat days... what i mean is that i usually have no control over myself on either sat or sun,

yeah usually i go to the shops, eat, then open the computer and log ... and then i feel bad
as i said im really not proud of myself..
this behaviour is disgusting i know...
i really want to know how i can take control of this situation.

Plan ahead before you leave. Any time I go to a restaurant, I look up the nutrition info ahead of time and plan for it. If it's not in my budget I don't eat it. Look for lower calorie alternatives to satisfy your cravings.

Example: Went to a Women of Faith conference earlier this month and we had dinner at the Cheesecake Factory. I did my research ahead of time and planned my dinner from the Skinnylicious menu. Then I split a low-carb cheesecake slice with my mom. The cheesecake ended up being 300 calories and satisfied my sweet craving.

I realized as I got into the whole logging thing that you definitely have to plan. And then it comes down to just telling yourself "no!!!". I know it's hard, but hang in there!!! YOU CAN DO IT!

Bernabrook

I have the same problem, weekends are hard for me. i gain half the weight i lost in those 2 days! i dont havee a cheat/free day, just a free meal.i eat whatever i want as much as i want.

spark409

i think a major character flaw in me is that i am a really extreme person. im a real perfectionist.

its almost like its a "all or nothing" thing for me.

so on mon-fri i have perfect caloric intake and i go to the gym 3 x a week and so on...

but if i have a little treat, thats even a bit (eg: 100cal) off my usual intake, i feel like ive already lost the plot and ruined my day.
(which is stupid i know, cos im only making it worse by eating more food after that 100 cal)

can anyone relate to this?

lalimiranda1

Try fruit snacks under 100 calories, bownies under 90 calories, light popcorn without the butter, green apples, drink tea, red skinny wine, michelob ultra light beer, sangria with lots of ice, I can go on and on:)

rkcampbell

Never EVER let yourself fall into that!!! Think of it this way. If you stubbed your toe, would you say, "Well I already hurt it, I might as well just amputate the foot"? If you slip a little, just get back to it the next day. Don't allow yourself to just binge because you "already went over". Just accept it for what it is and move on. It's just like hitting a plateau. You accept that you didn't lose anything and keep going. You don't just say screw it and ruin all the hard work you've already done. I've been there! This is a journey and there will be bumps in the road but it's all about dusting yourself off and continuing on.

lalimiranda1

join a dance studio salsa, belly dance, zumba, flamenco or a gym. I dance and believe me it helps. I'm just trying to loose 10 or 15 lbs and at my age it's hard.

geekyjock76

Where are you going to eat all these foods you know aren't conducive to your goals? Restaurants, bars, friends, etc?

Before I walk out the door, I eat something and usually bring a protein bar to eat later at night.

Also, I don't establish a cheat day. I simply reserve up to 10% of my daily calories to whatever I want to eat, provided it doesn't take me over my goal. By having my Japanese candy every day, I don't feel the urge to binge on weekends because I've missed having something like that all week.

spark409

Where are you going to eat all these foods you know aren't conducive to your goals? Restaurants, bars, friends, etc?

Before I walk out the door, I eat something and usually bring a protein bar to eat later at night.

Also, I don't establish a cheat day. I simply reserve up to 10% of my daily calories to whatever I want to eat, provided it doesn't take me over my goal. By having my Japanese candy every day, I don't feel the urge to binge on weekends because I've missed having something like that all week.

i just go to the supermarket, dairy etc.. i usually drop in on the way to university.
i usually find i buy way too much, but dont feel too bad, because Ive only bought not ate
and then im at uni and i have all this food in my bag. and i think ok ill just have half the bag of chips not all because the whole bag is 400 cal etc.. but then i find myself going back to the shops to get more food

its a vicious cycle

Athijade

Open your diary. Then people can get a good feel for how your normal days are. How many calories you eat, how much you work out, how your macros work, ect. You might be shocked what people can find.

rborgner

No such thing as a free day...I find that planning ahead works best...even though I know we're going out for dinner, a lot of times you can check the nutrition on the menu online, or at least check out the menu online and try to pick what you're going to eat ahead of time. I also try to eat under my goal during the week so even if I go over on the weekend (just don't get carried away), I will still come in under "budget" for the week. Regardless, keeping track every day is the best motivater in my opinion...when I stopped tracking my food, the pounds creeped back up. As soon as I started to track again, the weight started coming back off! Good Luck!

geekyjock76

i just go to the supermarket, dairy etc.. i usually drop in on the way to university.
i usually find i buy way too much, but dont feel too bad, because Ive only bought not ate
and then im at uni and i have all this food in my bag. and i think ok ill just have half the bag of chips not all because the whole bag is 400 cal etc.. but then i find myself going back to the shops to get more food

its a vicious cycle

There's your answer, then. Walk in with a list of approved foods and walk out only with that which you need. If you want a candy or snack to eat every day as a "filler" to get you to your calorie goal without going over, then choose something. Secondly, do not bring more than what you need to eat when you go out. It seems like you have an issue with portion control as well as spontaneous shopping.

maroonmango211

short answer would be dont have cheat days. If portion control and limits are too hard to keep and self control is lacking, simply don't allow cheat days or foods at all for a time. Your body will stop to assosiate weekends with it and it will be easier in the future to add them back in once in a while.

lt3ag4s

sounds like you are eating on the fly. plan what to eat on the weekends. knowing that you are likely to eat a bit more, plan in some additional exercising to balance it out.

MyOwnSunshine

Here's my advice:

Weekends are hard because they aren't as structured, so maybe you need to add some structure to your weekend meals. Plan them out on Friday and then stick to your plan.

I would also advise trying a "treat" meal and/or "sweet" on the weekends. Factor it into your plan, and maybe have one weekend day where you allow yourself 400-500 more calories in order to have your treats/cheats.

You need to get out of the all or nothing mindset on the weekends and plan some reasonable meals with splurges so you can stay on track without feeling deprived.

If you can't handle the treat/sweet thing with moderation, then maybe you should plan your weekend in advance, log all your food, and stick to your plan.

Best of luck.

mccbabe1

Why are the weekends "free"? It's ok to occasionally have a cheat meal, but try to stay within or close to your calories. I personally find if I have a whole "cheat DAY" (or 2 in your case) it gets out of control. It really comes down to self-control. Are you logging these "free days"? If you're going to have a cheat day/meal give yourself limits (I'm only going to go over by 500 max, etc.) to stick by. Then you're still being held accountable.

BUMP

txcraftr

Do you do any intentional exercise on the weekends? When I exercise hard I don't want to overeat. Are you with a lot of friends and family? They have done studies where the more people you are around the more you eat mindlessly. I don't know if its the distraction or the "I don't care" thing that comes into play. I have problems with overeating when the whole family and kids get together. They always bring snacks and I don't want to feel deprived so I eat whatever everyone else and everyone is running around so I tend to eat more than I would if I was alone. I'm working on it but its not easy. Sort of comes down to HOW MUCH DO YOU WANT TO LOSE THE WEIGHT AND KEEP IT OFF. sorry I didn't mean to shout.. I'm in the same boat and I bet a lot of others are too. We need to build coping skills to stop the mindless eating. Maybe the first step could be giving yourself a little chat in your head in the morning about how you want to do today. Then build on it. Don't just grab food willy nilly, plan and fix your meal and sit down and eat it at the table. Eat the whole meal and then you won't be grabbing stuff all day. If you go out to eat plan like the above lady said, look up the calorie counts of the major chains on line and plan. Also if you go out with someone share an entree or take half home for another meal and if you really want dessert get it and share it or take half home for another meal. Sounds hard but once you try it a couple times it gets easier. It helps to log it before you eat it too, then if you see its going to be too many calories cut back on something like half a roll instead of a whole one. Baby steps, baby steps. Its like learning to walk. Hope this helps.

CassiusKnox

I diet EVERY DAY.... What's this 'free day' nonsence?? I don't exercise every day (I do 5 days a week) but that doesn't make the other two days 'free days'.

I think you have to stop thinking of your diet as something you 'do' 5 days a week. It's not a hobby or a job. It's a lifestyle. 24 / 7.

Sorry it sounds harsh... but an attitude adjustment is needed I think.

stang_girl88

I had the same problem. Not sure if what worked for me applies to you, but I dont keep anything bad in my house. If I have 'junk' in my house I will hoover it down, hungry or not. If I went out wih friends, it wasnt somewhere were we could eat. My friends know I am trying to lose weight, so if I was at their home, if food was offered it was usually healthy. Well, healthier than chips, pop and cookies lol. I hope you find something that works for you, I know how hard it is

ETA: I still have a cheat meal once a week, but after a while, 'cheat' food isnt as desirable to me. I dont even crave chocolate anymore and before I had to have it everyday or someone would get hurt lol. it does get better!

kcoftx

My advice--plan to not be idle. Most people have a good routine in place for the weekday but on the weekend it falls apart.

Plan ahead. Decide on active outings and what you will eat before the weekend hits. For example, go river trekking. Bring a picnic in a backpack (closed in a airtight/waterproof container) before you go. Now food is part of the social event but not off plan. It's an adventure that you are focused on--not food.

If you do something that has food associated, make a different plan.

Going to the movies? Make some roasted chickpeas to take instead.

Plan your strategy ahead of time.

Go kayaking, zip-lining, skating, etc.

I had a hard time with stopping at fast food places when I'm out doing errands. I make healthier choices but it is still too much too often. I decided to write out a plan of foods I can take on the quick. I display it. I shop for it. I never leave it to me to try to problem solve at the last minute when I'm in a rush. In the moment, when it is your weakness, it is harder to think it through than if you go in ahead of time with a plan.

Write it down! What will your plan be for this weekend?

spark409

so its saturday here in NZ. (i dont know where abouts in the world you guys are from, USA? australia?)
i appreciate ALL your comments. i felt so alone in this, but the fact that people in the world care to give advice means a lot to me. please keep them coming!!

i cant stress how serious my situation is (im fighting the temptation right now to go to the shop, which is conveniently right next to the library)

my mum has been saying i need counseling, and I cant talk about this with her because she starts crying.

so after reading your comments ive decided tomo (sunday) i am going to plan ahead on MFP

do you think I should keep it to my mon-fri caloric limit of 1200 (ie not make it a cheat/free day)
or should i allow a few 100 cal leeway? (ie make it a treat day)??
it seems the opinion is divided on this.

again i am NOT good with moderation in any aspect of my life. my eating is extreme, my studying is extreme and my exercising is extreme (not proud of it, just being honest)
i know a 100 cal bar or drink is not a disaster, but when I eat it I always feel Ive failed and then it snowballs to eating a whole lot of other things

headlock_lynn

I don't schedule "cheat days". To me, losing weight is a whole new lifestyle and that includes exercise and healthier eating habits. Now I do binge on occasion especially days when I'm down or no one else is home. I find food is my comfort so I can relate to your cheat days. I really have to work hard and if I go over then have to try to exercise more in order to work off those extra calories. Personally I feel this new lifestyle should be a 24/7 things not just 5 days per week. It's not a diet. It's a whole new way of living and will have to do it for life otherwise all the weight I've lost will go straight back on again. It takes time to be able to say no on the weekends when you have let yourself go. I suggest you continue logging and set aside one treat item but still stay within your calorie allowance. Don't forgo chocolate bars etc. But make sure you are still in your calorie allotment. Go for an extra walk if you need to. It's ok to have treats. Just don't make them a whole part of your day. Good luck. stick with it. I know you can do this.

mccbabe1

ideally i dont want to have any cheat days... what i mean is that i usually have no control over myself on either sat or sun,

yeah usually i go to the shops, eat, then open the computer and log ... and then i feel bad
as i said im really not proud of myself..
this behaviour is disgusting i know...
i really want to know how i can take control of this situation.

Plan ahead before you leave. Any time I go to a restaurant, I look up the nutrition info ahead of time and plan for it. If it's not in my budget I don't eat it. Look for lower calorie alternatives to satisfy your cravings.

Example: Went to a Women of Faith conference earlier this month and we had dinner at the Cheesecake Factory. I did my research ahead of time and planned my dinner from the Skinnylicious menu. Then I split a low-carb cheesecake slice with my mom. The cheesecake ended up being 300 calories and satisfied my sweet craving.

I realized as I got into the whole logging thing that you definitely have to plan. And then it comes down to just telling yourself "no!!!". I know it's hard, but hang in there!!! YOU CAN DO IT!

BUMP

Nikiki

What saved my sanity was viewing my calories by the week instead of by the day. Most days I'm under my calories by 100-300, this gives me a cushion for the days I go out to eat or get drinks ect... I find that allowing myself to go over but still making myself track it keeps me accountable so I don't go totally crazy and feeling more in control (I had a brownie because I earned it on the treadmill yesterday) keeps me from that slipper slope of "well I effed up why bother"

Also you said going to the stores and getting snacks is hurting you. Before you go out eat something, I never grocery shop on an empty stomach because I always get a rediculous amount of snacks! Make your list, have you snack and then be strong and stuck to your list! Put back the chips and get fruit or 100 calorie packs of snacks to eat in class.

cinemec

I'd agree it certainly seems to be a problem with structure, try and plan your weekends more and include activities that keep you active. If you walk to the shops, keep going for a couple more miles then get your shopping on the way back. If you have to drive, park up near the supermarket and go for a wander for an hour or two before you shop. If you're a 9-5 Mon-Fri worker then the weekends always were your days of rest. Well now you've got another task to do.. so put that free time to work! Explore the great outdoors.. take some classes in anything.. doesn't have to be exercise, try anything that takes your fancy.. art, study something, volunteer, just keep your mind active and distracted from food. That'll help deal with the snacking anyway.

CassiusKnox

There are no 'cheat days' or 'treat days'. Where on earth is that idea coming from? I think you need the same goals EVERY DAY and never think of ANY day as a 'cheat day' otherwise you give yourself licence to be bad and think to yourself 'oh I'll do better tomorrow'.

You CAN treat yourself.... eat something nice if you want... but do it INSIDE your daily goal. If you want a special treat go do 30 mins on a treadmill then eat those 400 cals back in your 'treat'.

Nothing comes cheap. Nothing comes easy. Just my opinion.

MJLPAA

Taking the weekend off can easily undo all the hard work during the week. Instead of a DAY off, how about one meal off or a free meal. Eat all you can at one meal but be sure to record everything that you've eaten. I like the idea of using the 'under' calories left over from the week as the extras that you allow yourself to use when you choose to go over. Eventually, I reach a point where eating all the carbs and calories makes me feel really crummy after eating healthy all week.