Always over on the week-ends - how do you manage ?

hupsii

Hi,

Just like to know what are your strategies to stay in your allowance on the week-ends ? I usually have a large brunch and then dinner with a glass of wine. Unfortunately, on Saturdays I don't have much time to exercise and so I am practically always over. Any tipps ?
Thanks !

Liftng4Lis

Are you over for the day or the whole week?

Patttience

If you calorie count factors in exercise, then don't eat those extra calories on your exercise free day if you can avoid it.

And if you are very busy, maybe it doesn't matter anyway. If you are still losing weight, why worry about it?

Sued0nim

eat less during the week to save calories for the weekend

if you don't have time to exercise, what are you doing? If you're walking a lot get a pedometer

PRMinx

Story of my life. But, I find that on the weekends I sleep later and I don't usually eat my first meal until mid afternoon. So then I eat all my calories pretty much at once.

Lizzy622

Plan, plan ,plan. I look at my week as a whole more than just a day at a time. If I know I have a party or birthday or just going out I plan to burn some extra and save some extra calories during the week.

MattNorrisUL

Weekends probably give you more access to time to snack at home. I just try to run a lot in the morning and that energy helps me fight cravings but yeah, it's harder for me on the weekends but you can do it!

KANGOOJUMPS

I go hard all week and party all weekend, always have, still MAKE THE TIME TO EVEN GO FOR A WALK!

lmr0528

See, I've found that I'm usually opposite. I'm more likely to go over during the week, usually because it's harder to find time to get in a workout then. On the weekends I can plan better, typically get up, eat breakfast and get to the gym and spend at least an hour there. If I'm planning a bigger dinner, I'll eat lighter throughout the rest of the day or workout longer so that I have the calories. Planning is key for everyday.

hupsii

Thanks guys - yes, I will look at the entire week rather than Saturday only. Usually, during the week I am just about right and on Sunday, I have some time to exercise and so it's ok too. Planning is not my strong suit ... I usually decide 1 hour before what I am going to have for dinner

rsclause

When I was trying to lose I was really hurting my progress on the weekend. It took me til Wednesday to get back to Fridays low. I started making the weekend just like any other day and really hit turbo weight loss. Now that I am maintaining I can mis-behave on the weekends again, but not too much.

ninerbuff

Weight loss happens with CONSISTENCY. You just have to do on the weekends what you do during the week. If not, don't expect great results.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

JLCrunch

KANGOOJUMPS wrote: »

I go hard all week and party all weekend, always have, still MAKE THE TIME TO EVEN GO FOR A WALK!

Yup.

chouflour

I don't worry if I want to have something nice on the weekend. However, my weekend "overs" aren't outrageous. I probably eat ~1000-1500 calories more over the weekend than I would on three weekdays.

If I was having larger excursions over the weekend, I'd probably pare down my weekday eating or increase the exercise a bit to compensate.

MelanieRBrace

If you know you are likely to go over (as is the same with me) then try to plan and organize ahead of time (to help stay on track) and make your efforts known to your family/friends (to help with accountability). Make sure your meals and exercise is planned and stick to it as best as possible.

jane837

ninerbuff wrote: »

Weight loss happens with CONSISTENCY. You just have to do on the weekends what you do during the week. If not, don't expect great results.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

I lost 115 lbs by eating a greater deficit during the week and then eating more heavily on weekends. It doesn't mean throw your plan out the window, but rather looking at your calories on a weekly basis and planning for the days you might want to eat more. There are a lot of us who find that this kind of routine works really well for them!

rbfdac

Since your question was "how do you manage"-- I'll tell you what I do. I never go over my 1600 allotted calories a day, except on Saturdays. I allow myself a cheat meal on Saturdays, usually supper. I attempt to stay under my TDEE on this day as well, but have whatever I have been craving during the week (usually ice cream and French fries!). Other than that, I just DON'T.

If I ever crave something during the week or even early Saturday morning I just think "I'll have it on Saturday." and if I don't still want it by then, I'll eat something else.

There are many, many people on this site who are advocates of "no restricting, just eat what you want sensibly" and I think that's an excellent motto for somebody who has the ability to restrain themselves. I don't have that type of personality, though. If I attempt to eat in moderation, I'll probably just say "Oh, screw it, I'll eat a few more cookies and work out more later". So I, personally, just don't even go there.

I see a lot of good advice above as well-- you might just have to try different things to see what works for you!

hupsii

rbfdac wrote: »

Since your question was "how do you manage"-- I'll tell you what I do. I never go over my 1600 allotted calories a day, except on Saturdays. I allow myself a cheat meal on Saturdays, usually supper. I attempt to stay under my TDEE on this day as well, but have whatever I have been craving during the week (usually ice cream and French fries!). Other than that, I just DON'T.

If I ever crave something during the week or even early Saturday morning I just think "I'll have it on Saturday." and if I don't still want it by then, I'll eat something else.

There are many, many people on this site who are advocates of "no restricting, just eat what you want sensibly" and I think that's an excellent motto for somebody who has the ability to restrain themselves. I don't have that type of personality, though. If I attempt to eat in moderation, I'll probably just say "Oh, screw it, I'll eat a few more cookies and work out more later". So I, personally, just don't even go there.

I see a lot of good advice above as well-- you might just have to try different things to see what works for you!

Yes - I have to perhaps save some kcals on Fridays and eat them on Saturday instead ... could also do my housework dancing... so I get a few more extra kcals ... anyway thanks to all who replied with great suggestions !

Local_Atlantis

Plan ahead. Through the week, research some healthy recipes that look delicious! Get enthusiastic about them! Look forward to cooking them. If you are busy, find healthy slow cooker recipes that you can prepare in the morning.

Logging your weekend on Friday will help you keep on track.

If you feel like you will go over, get out and go for a walk and earn some extra calories. This is damage control. Even housework burns calories!

The most important thing is to give yourself a break. We all do it!

hupsii

Liftng4Lis wrote: »

Are you over for the day or the whole week?

usually just bang on during week-days but then I undo my small deficit on the week-ends ...

hupsii

Patttience wrote: »

If you calorie count factors in exercise, then don't eat those extra calories on your exercise free day if you can avoid it.

And if you are very busy, maybe it doesn't matter anyway. If you are still losing weight, why worry about it?

unfortunately, my weight loss is very very slow ... and I guess my week-end indulgencies are responsible

Liftng4Lis

hupsii wrote: »

Liftng4Lis wrote: »

Are you over for the day or the whole week?

usually just bang on during week-days but then I undo my small deficit on the week-ends ...

I would try pre-logging, it helps tremendously.