How do you avoid weekend gluttony

Prelog as much as possible. I am planned up til the 20 th right now. Things change sometimes but, I get a pretty good idea what I am eating most days.

I don't keep track of what day it is so weekends have not bearing on my eating habits

Pre-logging, but all the days are the same to me.

I have found that I have to skip a "meal".

So for example for me, coffee for breakfast then I have a late "brunch" and then dinner. This is any day I am not working.

So this is going to sound like one of those fruitcakey "do what works for you" answers but it really does boil down to that.

What I mean by that is there are some people what would be better off cutting way back on the drinking or quitting altogether and there are other people who can have a few drinks on the weekend without derailing the entire weeks deficit, and that's going to really depend on your situation.

Just for example if you go on a complete bender and then consume 4k calories in bar food in addition to the 9 drinks, you could feasibly undo an entire weeks worth of reasonable choices. At the very least you'd probably derail your efforts a fair amount.

Then alternatively if you're able to have a couple drinks and not go too crazy, AND if those couple of drinks help you keep your sanity because they add to the enjoyment in your life, then rock on.

But understand where you land on that spectrum and act accordingly.

As for other behaviors that may be helpful:

- Identify if it's specifically social settings that are contributing to your consumption of additional calories and from there you can evaluate how to handle that. But identifying it is helpful to begin with.

- Consider doing some food prep so that during the weekends you have rapid and ready access to foods that fit easily into your diet and require very little prep because you've already done that.

-Consider pre-logging if you think this behavior will help you adhere to your diet or help you make more reasonable selections

-Consider increasing your fruit and vegetable consumption especially on weekends to attempt to blunt hunger, which could have the effect of naturally reducing your energy intake.

-Consider better environmental management of your food. What I mean by this is making sure you're not leaving trays of cookies sitting out on the counter top. Put energy dense, super-palatable foods away so that you're not constantly staring at them.

-Might want to check your macronutrient intake to make sure that you're doing your best to effectively remain satiated. For example most people on relatively low protein diet will have less satiety/fullness than someone on a moderate to higher protein intake. And the balance of fats/carbs can impact satiety as well but that's quite individual.

Sidesteel, that was a great post... Not fruitcakey at all.

A lot of good strategies here though... Pre-logging, delaying meals (I eat way later on weekends), and I also will eat back exercise calories if I need to, whereas I don't usually.

(I, admittedly, let 'er rip this weekend as it was my partner's birthday and I ran a half-marathon last weekend, but tomorrow it's back on the boat!)

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I do long runs on Sundays, but don't run or cross-train on Saturdays. So I just don't eat breakfast on Saturdays so I can use all my ~1400 calories on my carb-filled lunch and dinner instead. And then I go super nuts on Sunday when my cal goal soars from 1400 to 3000

I don't plan to do it, but if i do, I'll work it off the next day and start back on it. It helps that I don't drink though. Saves lots of calories for the yummy stuffs