Poor weekend choices and weight gain

memccoart

I have no problem packing a healthy lunch to take to work and for dinner during the week. I have been on a 1200 calorie diet for 3 weeks and have lost 12lbs. Its losing control on the weekends that I have always struggled with everytime I try to lose weight. Is there a secret to be able to enjoy some of those favorite foods on the weekend without feeling out of control? Any ideas to help me and others with the same problem be able to still lose a little weight over the weekend and enjoy a good meal with friends?

vivmom2014

You can always do some cardio to earn more calories. Plus, with only 26 lbs. to lose, you can lose at a slightly slower rate and get more calories. Yay for more calories!!

Congrats on your loss.

MyNameIsNotBob

Look into calorie cycling or intermittent fasting. I eat very low during the week so that I can have larger meals on weekends / social events.

Jruzer

I eat at maintenance on weekends and cut back a little more during the week. That second part would be tough at 1200 though.

WBB55

you've lost 12 lbs in 3 weeks, and you think you're doing something wrong?

I think if you give it time, you'll find that you work your favorite things in. There's nothing wrong with 1200 for 5 days and 1800 or 2000 for the other two _IF_ you're still in a deficit for the week on average.

When I do this, I find my weight loss is very non-linear. But still is a loss in the long term if my average weekly intake is still in a deficit.

Emily3907

MyNameIsNotBob wrote: »

Look into calorie cycling or intermittent fasting. I eat very low during the week so that I can have larger meals on weekends / social events.

Ditto. I plan my weekly calories around my weekend plans. If I know I have an event or will be eating out, I lower my calories during the week so I have extras on the weekend.

CrazyMermaid1

I have the same problem. I'be been following a low carb eating plan for 2 years. I have eliminated most starches and our mandatory dessert for the most part to stay at my calorie goal but allow myself a glass of wine. My biggest problem initially was the reaction of my friends to my new way of eating. I hope this helps.

TimothyFish

What worked for me was going out and riding a bicycle for an hour or two on the days of the weekends, so I didn't have to stick so close to the goal.

kshama2001

Other cultures can be social, eat and drink, and not get fat. Their portions are MUCH smaller however. There was a recent thread with lots of people from other countries who expressed astonished at the size of American portions.

I plan to always bring half of my entree home. I'm full with half an entree and a drink, so if I'm with people who want to share appetizers, plan my entree accordingly. Chewing slowly and trying to eat mindfully despite the conversation helps too.

I also up my exercise on days that I'm going out to eat.

PinkPixiexox

12lb is a fantastic loss - well done! Your weekends can't be effecting your goals very much at all
The way I look at it, if it ain't broke, don't fix it.

Saying that - it's great you're aware of what you're consuming. I think this awareness alone will help you make slightly better choices at the weekend. Know that it's okay to eat what you like in moderation - perhaps allow yourself a couple of hundred more calories at the weekend and check what the scales say to that. Sometimes it's trial and error.

Remember, for this to be a complete lifestyle change and sustainable - it needs to be realistic. Realistically, can you stick to 1200 at weekends? I know I couldn't. I ate at 1200 and lost 25lbs. I have now upped my calories to 1500 and am losing a little slower but it's a small price to pay for being able to actually eat!

Best of luck!

Nanoo2013

Pre-logging helps! That way you're completely in control.

rosnigetsfit

I always pre-log my food during the weekend just to make sure not to go crazy. You can also do extra cardio and bank calories. I bank and save em during the special days. Just be mindful in eating and watch your portions!

ncboiler89

I wish my poor weekend choices only led to weight gain.

Francl27

Well if you're only eating 1200 every day of the week, there's no wonder it's harder to make good choices on the week ends... I'd never feel happy and satisfied with that and my willpower would probably go out of the window when I'm surrounded with more appetizing choices.

Eat a reasonable amount (with what you have to lose, aim for 1 pound a week max), eat back half your exercise calories, don't deprive yourself all week because it's just not going to work.

atypicalsmith

12 pounds in three weeks? Seriously? Tell me again what your problem is?

memccoart

The past 3 weeks have been successful but I know if I continue to eat poorly on the weekends eventually it will catch up with me and the weight I lose during the week will be regained. I ask for help because in the past this is what has happened. Thank you all for such great advice! I will take these all in consideration:)

mrsmlkp248

I've lost 8kg (not sure what that is in lbs, I'm in Australia and we work on kgs) in 4 weeks by eating 1200 or lower calories during the week and allowing 1 binge day a weekend of around 1400. I still choose meals wisely and refrain from high carb foods but allow myself extra meat and cheese for example on a weekend. I prelog every day to keep myself in check and if I know I have a social event will alter my days to allow for it.
If anything my one higher calorie weekend day seems to kick-start me for the next week and definitely starves off cravings.

PinkPixiexox

Francl27 wrote: »

Well if you're only eating 1200 every day of the week, there's no wonder it's harder to make good choices on the week ends... I'd never feel happy and satisfied with that and my willpower would probably go out of the window when I'm surrounded with more appetizing choices.

Eat a reasonable amount (with what you have to lose, aim for 1 pound a week max), eat back half your exercise calories, don't deprive yourself all week because it's just not going to work.

Perfect advice.

kiittenforever

Great loss! I'm curious are you 1200 5 days then on the weekend you go over a bit? I'm trying to stick to 1200 as well. Congrats.

shadowfax_c11

Four pound a a week loss is really really a lot. Too much too fast really. Like others have said. Eat a more reasonable amount during the week and you won't feel so much like going wild on the weekends. remember you are cresting habits that you will need to sustain for a lifetime, it's not a temporary thing. There is no deadline to make to get the weight off.

Machka9

memccoart wrote: »

I have no problem packing a healthy lunch to take to work and for dinner during the week. I have been on a 1200 calorie diet for 3 weeks and have lost 12lbs. Its losing control on the weekends that I have always struggled with everytime I try to lose weight. Is there a secret to be able to enjoy some of those favorite foods on the weekend without feeling out of control? Any ideas to help me and others with the same problem be able to still lose a little weight over the weekend and enjoy a good meal with friends?

Yes ... the secret is .....


..................... exercise.

Go for a decent jog, a long hike, a good bicycle ride. Take a spinning class, go swimming, run on the treadmill.

If you burn quite a few calories with exercise, you'll be able to enjoy your favourite foods.

Francl27

memccoart wrote: »

The past 3 weeks have been successful but I know if I continue to eat poorly on the weekends eventually it will catch up with me and the weight I lose during the week will be regained. I ask for help because in the past this is what has happened. Thank you all for such great advice! I will take these all in consideration:)

It might not catch up with you actually. I've been maintaining for over a year. I just keep a deficit during the week so it's not a big deal if I go a bit over on the week end... but the key here is 'a bit over'. You have to take responsibility too and not go crazy on the week end either. What I don't understand is why you restrict your 'favorite foods' to the week end. I have my favorite foods all week. The key is moderation and portion control.

Your problem is that you restrict yourself too much during the week, so when the food you crave is available during the week end, you go nuts... I try to make every meal as satisfying as possible, plan my meals around food I really feel like eating, that way I'm in control, enjoying my meals, and don't end up binging because I'm forcing down food I don't care for all the time or starving myself...

hapa11

ncboiler89 wrote: »

I wish my poor weekend choices only led to weight gain.

Haha!!

ninerbuff

memccoart wrote: »

I have no problem packing a healthy lunch to take to work and for dinner during the week. I have been on a 1200 calorie diet for 3 weeks and have lost 12lbs. Its losing control on the weekends that I have always struggled with everytime I try to lose weight. Is there a secret to be able to enjoy some of those favorite foods on the weekend without feeling out of control? Any ideas to help me and others with the same problem be able to still lose a little weight over the weekend and enjoy a good meal with friends?

Eat some of them during the week. Weekends also need to be consistent.

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

brokensia

Nanoo2013 wrote: »

Pre-logging helps! That way you're completely in control.

I never thought about pre-logging. That sounds like an excellent practice especially on the weekends. It takes the binge right out of the equation.