Is Every Sunday Night a New Year's Resolution?

Park Jae-sang celebrating in Gangnam Style music video

5:00 PM Friday.

I can’t get out that door fast enough. I can’t wait for the weekend to start.

The weekend means:

  • No boss or annoying co-workers
  • No pointless meetings or an overflowing inbox
  • No blaring alarm clock at 6am
  • Fun roadtrips
  • Hanging out with my friends
  • Working out for longer than 30 minutes
  • Drinking old fashioneds

By Sunday night, I am anxious thinking about work and the week ahead. I need to be healthy this week to make up for the debauchery of the weekend:

  • Eating bad on Friday
  • Drinks on Saturday
  • Watching football on Sunday
  • Some combination of this

Every Monday seems like New Year’s Day and I am making resolutions for the week.


If this sounds familiar, here’s how this story ends:

  • Frustration
  • Weight gain
  • Getting mad at diets for not working
  • Getting mad at your workout routine for not working
  • Feeling lethargic and unmotivated

Although this is the most common method of eating healthy, it is the also most unsuccessful.

Underneath the Hood

Let’s breakdown what’s really happening:

Monday - Friday Afternoon

Friday Night - Sunday Night

Eat healthy

Eat what I want

Eat every few hours

Eat randomly

Prepare my meals

Order out

Workout when I can

Workout really hard

Stay Indoors

Get outdoors

Don't sleep enough

Sleep as much as possible

Have a few drinks

Have all the drinks

This weekday structure vs the weekend anarchy typically means eating 2-3 times more calories on the weekend than you do during the week. So that means if you are eating 2,000 calories per day during the week, it's not unusual to consume 4,000-6,000 per day on Saturday and Sunday. It's actually fairly easy to rack up calories by just adding a few of these:

  • Mac n’ cheese - 600+ calories per serving
  • Cheesecake - 400+ calories per slice
  • Craft beers - 200-500 calories per beer
  • Cupcakes - 200-400 calories per cupcake
  • Donuts - 200-600 calories per donut

So although this may not seem like a big deal to “treat yo self,” this is what the amount of food you are giving your body looks like:

Line chart with calories on the y-axis and days of the week on the x-axis. The calories spike on the weekends.

Looks similar to:

Profile of a roller coaster track

The Eating Rollercoaster

The eating roller coaster is the leading cause of not losing weight, not getting stronger or faster, and feeling lethargic and unmotivated. This is not to say you are not allowed to treat yourself, but when the changes day to day are so drastic, your body is constantly in shock. And the solution is simple:

Eat Consistently everyday.

This, of course, is much easier said than done. It has nothing to do with food and everything to do with your mind. Since the time you were a child, you have been taught to interact with food in a certain way. Because of this, you tend to have certain biases and preconceived notions that are simply not true. Most of you fit into 1 of 3 categories:

Jon Bernthal as The Punisher
The Punisher

When you eat “bad,” you punish yourself with not eating and a whole lot of negative self talk. This often a cycle of guilt and binging.

Donald Trump eating a meal at his desk
The Food Trump

You have two categories of food: Good and Bad. If it’s not good, it’s bad. You never eat bad food, ever. You haven’t had a bad food since 1997.

The word "Carbs" with a red slash across it.
The Carb Cutter

You think that if you want to lose weight or climb Mount Everest, the only answer is cutting carbs. When you cheat, it's ugly. Really ugly.

Although each of you are special in your own way, you all share one common thing:

There is a clear lack of balance, and eating exists either at extreme highs or extreme lows.

Eating in any extreme way is dangerous. And when you do, it will eventually find a balance the opposite side of the spectrum.


  • Eating no carbs will balance by eating all the carbs
  • Eating low fat will balance with eating high fat
  • Eating “clean” will balance with eating “dirty”

You can not avoid foods high in calories. You can not avoid “bad” food. There will be weddings, parties, and business events that won’t have the most nutritious foods. And like daddy issues, avoidance is not a good technique of dealing with the problem.

How to achieve consistency and balance

Eating consistently is not just a switch you can flip. It means changing your mindset first, then executing second. Here’s exactly how you do it:

  1. Uninstall your current software: Like we discussed, we need to get rid of your current software and get rid of the bugs.
  2. Create custom software: We create a software that takes into account your lifestyle, activity level, and preferences.
  3. Reinstall new software: We re-install this new software. This new software won’t be bug free, but it will be updated constantly.

To learn more about my anti-diet approach to weight loss, start with my workshop below. 

FREE Weight Loss Workshop

  • A step-by-step game plan my busy male clients use to eat the foods they love while dropping unwanted pounds.
  • Why 80% of American Men start and fail on a diet 4 times per year, and the strategy that my busy male client use to avoid dieting all together.
  • And how we do this all without living in the gym 24/7 and spending plenty of time with family and friends.
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