There’s something about weekends that makes both discipline and calories take an unscheduled vacation.
It starts innocently enough. Friday afternoon hits, emails slow down, and someone casually says, “Let’s just have one drink.” One turns into three, three turns into nyama choma plans, and by the time you get home, your meal prep is staring at you like, “So… was this a joke?”
Saturday rolls in with brunch. Not breakfast. Brunch. The socially acceptable excuse to eat breakfast, lunch, dessert, and vibes on one plate.
Then Sunday arrives. Church ends. Everyone’s hungry. The kids hit you with the ultimate emotional ambush:
“Dad, can we eat out today?”
And just like that, your nutrition plan waves a white flag and whispers, “We’ll talk on Monday.”
Sound familiar? You’re not weak. You’re human. But weekends don’t have to undo five solid days of effort.
Let’s expose the problem, feel it properly, then fix it without turning life into a punishment.
Eating and Entertaining Go Hand in Hand
Let’s be honest: when food meets friends, portion control disappears. Studies show we eat up to 50% more when eating socially, and you don’t need a PhD to confirm that. Conversations get good, laughter flows, plates mysteriously refill themselves, and nobody remembers who ordered the extra fries (but somehow everyone eats them).
The fix:
When hosting or hanging out, shift the spotlight.
- Start with smart snacks
- Add movement (a walk, dance, light workout)
- Introduce games, music, or storytelling
Food should support connection, not become the main event.
“This Was a Tough Week. I Deserve a Splurge.”
You do deserve a reward. Let’s clear that up right now. After traffic jams, deadlines, adulting, family responsibilities, and life generally doing life-things, your brain screams, “Give me something good!”
The problem?
We’ve trained ourselves to believe food is the only reward.
The fix:
Keep the reward. Change the currency.
- A movie night
- A massage
- New sneakers
- A watch, a book, or a quiet moment that doesn’t come with crumbs
You’re not denying joy, you’re choosing a version that doesn’t punish you later.
You can’t change what makes you happy, and you shouldn’t.
Coach Phil.
But you can minimize the damage to your diet.
“I’ve Been Up All Week. Let Me Relax.”
This one hits home.
After a long week of moving, coaching, thinking, and serving others, the couch starts calling your name like an old friend. And resting is necessary, no debate there.
The danger zone?
Too much stillness + boredom = endless snacking.
One episode turns into three. One handful of crisps becomes half the bag. Suddenly it’s Sunday evening and you’re wondering how relaxation turned into a full-on eating marathon.
The fix:
Relax, but don’t completely shut down.
- Short walks
- Light stretching
- Play with the kids
- Do something that moves your body without draining your energy
Movement doesn’t have to be intense to be effective.
Cocktails Before Dinner (The Sneaky One)
No alarms. No rush. No consequences… right?
A drink before dinner turns into one during dinner, and somehow dessert joins the party too. Alcohol lowers inhibitions, and once your guard is down, fries start looking like a great idea. Moderate the consumption of alcohol if you can.
The fix:
- Have your drink with your meal, not before
- Choose quality over quantity
- Pair alcohol with protein and veggies
- Skip the sugary cocktails that drink like dessert in disguise
Enjoy it, just don’t let it drive the bus.
Plan for the Weekend Like You Plan for the Week.
Most people don’t fail on weekends by accident. They fail by not planning.
Weekends feel “free,” but freedom without structure often leads to regret.
The fix:
- Decide in advance when you’ll indulge
- Balance indulgence with movement
- Keep one or two anchor habits (water, steps, protein)
You don’t need perfection, just intention.
Coach Phil’s Corner
Weekends are for joy, connection, rest, and yes… good food. But they don’t have to erase your progress or leave you starting from zero every Monday. Enjoy your weekends, indulge mindfully, move a little and laugh a lot because, balance not guilt is the real secret to a healthy, happy life.