You get a pat on the back because you stuck with your goals all week. You ate cleaner than a brand-new car, you hit the gym like it was your job, you self-cared the crap out of yourself, and then Friday afternoon rolls around and boom! You throw all your motivation and discipline out the window.
You think, "I've been good all week! To hell with kale salads and lemon water, I'm ordering a pizza and beer!" Saturday continues with brunching like a champ with pancakes and scones, overeating at a restaurant or party Saturday night, noshing on nachos and mac and cheese during Sunday football, and you're left Sunday afternoon feeling like garbage.
You vow to get back on track Monday morning, and so the cycle continues, week after week. Sound familiar? It's not your fault! NASM-certified personal trainer Sam Altieri posted this diagram to show how being super strict all week can backfire.
If you're trying to lose fat, "instead of restricting on weekdays and eating like an asshole on weekends, I want to suggest eating 80/20. 80% whole nutritious foods, 20% fun foods, 24/7," Sam wrote in her Instagram caption. "Including fun foods in moderation during the week will help decrease the urge to binge eat or scarf down a whole pizza when the weekend finally arrives!"
If you restrict yourself all the time from the foods you love, you'll just want them even more. Balance is the key to living a healthy life that's sustainable and will still allow you to meet your goals.