#22 Breaking Free Of The Weekend Binge Sabotage Cycle

Want more? Find us on instagram here:Em https://www.instagram.com/emdiamondcoaching/Tash https://www.instagram.com/tashalankestercoaching/In this episode, Em and Tash  discuss the common cycle of self-sabotage that many experience over the weekends, particularly in relation to dieting and fitness goals. They explore the reasons behind this behaviour, the importance of structure and planning, and how to break free from the binge-restrict cycle. The conversation emphasises the need for balance, setting boundaries, and making conscious choices around food, while also addressing the role of intuitive eating and the importance of protein and fibre in the diet. The hosts provide practical tips for listeners to maintain consistency and achieve their fitness goals without feeling deprived.TakeawaysMany people struggle with weekend self-sabotage in their diets.The cycle of starting again on Monday is common but ineffective.Restrictive eating during the week often leads to binge eating on weekends.Setting boundaries around food and drink is essential for success.Intuitive eating can be problematic in a diet-focused environment.Planning meals and tracking intake can help maintain consistency.Protein and fiber should be prioritised in every meal.Mindset shifts are necessary to break the binge-restrict cycle.Pre-planning for meals out can prevent calorie overload.Structure and organisation are key to achieving long-term goals."You can't cheat your diet.""You are what you eat.""Structure is sexy."Chapters00:00 Introduction to Weekend Sabotage02:14 Understanding the Cycle of Self-Sabotage05:43 Breaking the Restriction and Binge Cycle09:18 The Role of Intuitive Eating12:18 Planning for Success During the Week16:11 Setting Boundaries for Weekend Eating19:15 The Importance of Protein and Fiber22:58 Mindset Shifts for Sustainable Eating27:45 Pre-Planning for Meals Out32:30 Final Thoughts on Structure and SuccessKeywordsdiet, self-sabotage, weekend eating, intuitive eating, meal planning, protein, fibre, binge eating, weight loss, fitness