The Better Self Project

Overindulging on the Weekends


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On today's episode, Pamela and I discuss a pitfall that can potentially derail our progress towards several different health-related goals. The weekends. It can be easy to over-indulge on the weekends and this can create an outcome that is the opposite of what we desire.

We talk about how it's easy to get into a cycle where we over-consume on the weekends, even if we do a great job adhering to a calorie deficit during the week. We also discuss what a calorie deficit is and why it matters in the context of fat loss.

Eating junk all weekend can wreak havoc on our mental capacities, too. It can negatively impact our hormones and make us feel lethargic and tired.

We give some tips for how we can game plan for our weekends. One of the ways to do this is by looking at our week as a whole.

Time Stamps:

1:00 - Pamela's story about the weekends.

2:22 - Kyle's experience with weekends and progress.

3:12 - Eating too much junk on the weekends.

3:55 - Indulging on the weekends is an easy cycle to get trapped in.

4:50 - Many of us maintain healthy eating on the weekdays and then lose it on the weekends.

5:41 - Why a calorie deficit matters.

6:34 - Everyone has their own baseline calorie amount.

8:05 - Eating junk all weekend is not great for our mental health either.

8:58 - Tips for not going off the rails on the weekends.

9:42 - Adjust the plan for a treat meal when events come up.

10:39 - How to handle alcohol and still reach your goals.

11:32 - Don't beat yourself up if you overindulge on the weekend.

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Have comments, or questions? Need some help? Feel free to email us at: [email protected]

To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness

To Follow Pamela on Instagram: @pamelamama @_locksbylala_

Check out our free FB Group at: The Better Self Community

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What you’ll get by becoming a Better Self Client:

- Guidance & Accountability

- Food Knowledge & Awareness

- Food Tracking Strategies

- Strategies For Eating

- Recipes: Breakfast, Lunch, Dinner, & Snacks

- Fitness Plans & Workout Routines

- Resources & Helpful Links

- Support

- Mindset Training & Healthy Habit Training

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More about the hosts of The Better Self Project:

Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with.

Kyle has been a certified personal trainer for eight years now.  He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching.  He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.


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The Better Self ProjectBy Kyle and Pamela