February 19

The Weekend Is For My Stretchy Pants


The weekend as a concept has significance to us. I don’t know who first came up with this idea, bit it’s a common practice in our culture to make weekend meals epic. And by ‘epic’ I mean ‘sizable’ and calorie-dense. They are the types of meals that make you call out:  Where are my stretchy pants!?!

It’s a weekly occurrence for a lot of our friends and family. But as people on the ‘fitness journey’ we fall into the same trap. Five days a week we adult and keep our lives together more or less. We make countless decisions and deny ourselves dietary pleasures. But when the clock strikes 5pm on Friday night … it’s party time! We are DONE making healthy choices, DONE restricting ourselves. The muscle of our will power cannot contract anymore.

There’s absolutely no biological reason to be 5 days a week ‘ON’ and 2 days ‘OFF’.

We talk ourselves into believing that two days of eating till we’re stuffed cannot possibly undo all the hard work of working out and following the healthy diet during the five days of the week. We tell ourselves all kinds of stories:

• I went to the gym 4 days this week and I can safely eat whatever I want.
• I ate that darn pint of ice-cream, so I blew it. Let’s just keep going.
• There’s always Monday…

Come Monday morning, we feel remorse and regret the choices we made over the weekend. So that gives us enough motivation to tough it out till next Friday night. Ebb and flow, ebb and flow.

We want to reach our goal so badly, but cannot seem to break through this pattern we’ve created in our lives. How can we navigate weekends without going overboard? How do we hold it together AND get some stress release?

A lot of it begins with how you think about it.

1. I eat well during the week because I think I should (I want to be good)
2. Eating well is part of the value system of who I am, and I do it seamlessly (it’s my lifestyle)

If you chose #1 you are doing a lot of cognitive control, which is quite exhausting. It requires a lot of decision-making. Thinking is a very costly activity. You think about food all day long. You think about how to offset that via exercise. So when it comes to weekends, if fueling your body with healthy and whole foods is not part of your routine and daily habits, it becomes very difficult to maintain this cognitive control for long.

If you are a weekend over-eater it might be helpful to retrace your steps. Get a full analysis of your situation. How exactly does it go down? Most of us have a specific pattern. Let’s say it’s Friday night and your family orders pizza at 6pm. Can you have it ordered for 6:30pm instead. In the meantime you grab a healthy alternative from the fridge to take the edge of that ravenous appetite, or go for a quick walk in the neighborhood (with or without your dog), etc. Now you broke a link in the chain of events that is habitual to you. You do it often enough, you’ll create a new routine. Overtime you begin to alter other unhealthy habits replacing them with the ones that are actually beneficial to you.

For me, personally, this was a huge help. Living with my in-laws after hurricane Katrina meant having pizza every Friday night. When I came to realization it wasn’t the best choice for me, I started going to the gym at that time. After the gym I’d fix myself my own meal. That quickly became my new norm. Very soon I added more gym time to my week. It was right at the beginning of my fitness journey and was one of my first habits. Now training and being active is part of my lifestyle. It’s so integrated, I cannot imagine my life without it. I don’t think about it, I just do it. The same goes for my eating habits. I didn’t get a whole new set of them overnight. I stacked them one on top of the other overtime.

You can also try to replicate the conditions of when the over-eating problem is NOT happening. Is it when you are occupied? Is it when your meals are all planned for the week? Is it when you go to the gym at night and as a result avoid overeating at dinner? Is it when you stay away from going out with certain people? Going to certain restaurants? Do what’s working for you during the week also on weekends. Focus on what’s working and do more of that. Sometimes ignoring the problem and expanding on your strengths will lead to huge wins, and the problem will self-resolve.

I am interested to hear about the strategies you come up with. Find me at the gym and share. You can also do that in the comments section below. I am sure the readers will be interested.

• Coach Natalia


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Mike Montefusco

About the author

Michael's mission is to bring clarity those who have fitness goals but lack clarity on how to achieve them. He got certified through the prestigious National Academy of Sports Medicine and is a Precision Nutrition Level 1 Nutrition Coach. He started Raw Fitness 10 years ago and has 15 years of experience of helping thousands of clients to look and feel their best.

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  1. Great article, thanks Natalia! I like what you said about how you established your fitness habits one at a time and stacked them on top of each other. When you are first starting out it can be very overwhelming so this article reminded me that it’s all right to create new habits one at a time. Sometimes we feel like we have to be totally perfect and beat ourselves up when we can’t be. Then we give up in defeat. But I know I can work on one thing at a time and be successful on my health journey. One thing I learned to do is when I know we are going to have sweets at work ( sometimes they reward us with ice cream), I make sure to bring in a healthier alternative that day that I really like and then I don’t feel like I was left out or deprived. I’ve formed that habit over time and now it’s a routine. Time to start stacking…

    1. Yes, Missy! That’s a perfect example of progressive habit development or stacking. I like how you found a strategy that works for you. It was easy and doable. That maybe you successful in sticking to it long term. We can have the greatest strategies on earth, but if we don’t do them long enough and/or consistently enough… We will not see the desired result Thank you for your input, Missy.

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