Weekend binges wiping out weekly deficit

dracaene
dracaene Posts: 21 Member
in Health and Weight Loss
I'm having this problem where I keep bingeing on the weekends. My daily calorie deficit is only 250, so these weekend binges are not only wiping out my entire weekly deficit, they may even be putting me over my maintenance calories. Normally I would suggest to myself that I increase my daily calorie limit to reduce the feeling of deprivation and maybe stop the weekend binges, but with only a 250 calorie deficit, there's really no room for that. Other than avoiding all social situations revolving around food, I'm really not sure what to do. Would appreciate any advice/tips!
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Replies

  • Machka9
    Machka9 Posts: 25,551 Member
    Exercise more on the weekends.
  • rsclause
    rsclause Posts: 3,103 Member
    I feel your pain, I gained three pounds in two days.
  • whitpauly
    whitpauly Posts: 1,483 Member
    I'm in the same boat unfortunately:(
  • leajas1
    leajas1 Posts: 823 Member
    dracaene wrote: »
    I'm having this problem where I keep bingeing on the weekends. My daily calorie deficit is only 250, so these weekend binges are not only wiping out my entire weekly deficit, they may even be putting me over my maintenance calories. Normally I would suggest to myself that I increase my daily calorie limit to reduce the feeling of deprivation and maybe stop the weekend binges, but with only a 250 calorie deficit, there's really no room for that. Other than avoiding all social situations revolving around food, I'm really not sure what to do. Would appreciate any advice/tips!

    Maybe one day per week (Friday or Saturday) plan to eat at maintenance and eat all your exercise calories back. That way you get that mental feeling of "letting go" but you do it in a responsible way without ruining all the hard work you did during the week.
  • JennaLynnNagy
    JennaLynnNagy Posts: 1 Member
    Limit your daily total sugar intake (including fruit) to 50 grams or less, and also lower your daily carbs to 100 grams.. so at least your body won't store excess fat
  • apullum
    apullum Posts: 4,838 Member
    I usually skip breakfast on the weekends, because I'd rather use those calories later in the day. We usually wind up just having brunch and then a light dinner.

    You can also go to social situations and eat less. Have a meal before you go, so you aren't hungry. If you're at a restaurant, order something that can be shared with others, or just have a low calorie drink. If you're at a party or event, offer to bring something that you'd like to eat. Or suggest to your friends that you all do something together that doesn't feature food.
  • bagge72
    bagge72 Posts: 1,377 Member
    JennaLynnNagy wrote: »
    Limit your daily total sugar intake (including fruit) to 50 grams or less, and also lower your daily carbs to 100 grams.. so at least your body won't store excess fat

    I think I'm going to need an explanation for this one.



  • bagge72
    bagge72 Posts: 1,377 Member
    I think that if you do enjoy going out every single weekend and binging, you need to live for the weekend I guess. Eat less during the week, and workout more where ever you can.

    I'm not sure about your thought process for eating more during the week so you are less hungry, because you would also have to avoid all social situations that involve food because you wouldn't be as hungry, and you know not eating what everyone else is, just isn't fun, and requires you to stay home and Netflix and Chill with you hands.

    Or another option, research where you are going to eat, and eat what fits your calories, and not care what you friends think about it.
  • dracaene
    dracaene Posts: 21 Member
    Good advice so far. I guess really what I'm in need of are some coping mechanisms to help me stay in control, when I'm faced with trigger foods (foods that I cannot seem to help over eating) like baked goods, or potato chips. I have very little trouble maintaining discipline throughout the week, but it seems like every weekend lately has been some sort of special occasion where I wind up surrounded by food that I would normally not keep in the house precisely because I KNOW I have trouble resisting it.
  • leajas1
    leajas1 Posts: 823 Member
    If you really can't control yourself then I suggest you make a rule for yourself that you can't eat those things unless you're in a position where you can measure/weight them out and track them. Then, have a treat planned and waiting for when you get home. That way it's easier to say no to those things when you're out because you have something to look forward to later in the evening.
  • c_ward1983
    c_ward1983 Posts: 22 Member
    Well the simple answer is to not binge on the weekend. If you must, then pair it to with a hard workout session. I don't binge on the weekend, for now I just don't track on the weekends. I'm usually much more active so it helps to offset any gains.
  • happysherri
    happysherri Posts: 1,360 Member
    When you eat the "junk" "binge" foods on the weekends, cut the portions in half. If you just absolutely can't avoid eating those foods, take a pause and have them box up half your food or order small/half portions if you can. Now a days a lot of places have healthier options, order only from the "lighter" menu.
  • Misskcm
    Misskcm Posts: 143 Member
    dracaene wrote: »
    Good advice so far. I guess really what I'm in need of are some coping mechanisms to help me stay in control, when I'm faced with trigger foods (foods that I cannot seem to help over eating) like baked goods, or potato chips. I have very little trouble maintaining discipline throughout the week, but it seems like every weekend lately has been some sort of special occasion where I wind up surrounded by food that I would normally not keep in the house precisely because I KNOW I have trouble resisting it.

    So everyone has clearly beat me to the obvious. Which is that it's all self control and creating a larger deficit throughout the week.
    I had a binge eating disorder so I understand how hard self control is to obtain and use consistently. But as far as coping with it, you have to learn what works for you. Personally I had to take myself out of situations that could exacerbate my problems. I didn't go out to eat, I only bought 2 days worth of meals at a time, and I avoided parties and special occasions. Now I have learned self control and I can be around food and not binge, but it took about 6 weeks of expelling myself from those situations.

    I'm not saying you need to stop living. I hate seeing people have to do what I did and avoid social interactions. I'm just saying you need to learn what works for you.
  • melpidal
    melpidal Posts: 34 Member
    How can I bank calories for the weekend?
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    melpidal wrote: »
    How can I bank calories for the weekend?

    Have a higher deficit on weekdays, eat those calories on the weekend.
  • annacole94
    annacole94 Posts: 994 Member
    melpidal wrote: »
    How can I bank calories for the weekend?
    To see the bank, look at weekly net calorie stats in the phone app under "nutrition".
  • court_alacarte
    court_alacarte Posts: 219 Member
    as reiterated: create a bigger deficit during the week. i know this weekend i'll be going out of town with my family to a small music festival, which i know will involve at least a corn dog and a a couple several beers. and while there will be a good amount of walking, i am planning for this week to exercise more (aka, actually exercise) and be very strict in staying within my set range in order for me to have enough wiggle room for some fun.
  • LivingtheLeanDream
    LivingtheLeanDream Posts: 13,342 Member
    edited May 2017
    A little bit more deficit during the week, do something active to try and override some of those excess calories but imo try and rein in your weekend eating - I know that's what I had to do. :/ Its fine to bank calories but if you are going to wipe out your calorie deficit you wont lose weight, in fact you could gain.
  • Daddy78230
    Daddy78230 Posts: 125 Member
    I love to party. I'll bank all my calories and macros within a day, so I can enjoy a party.

    Since most party foods are usually high in fat and carbs, I'll eat lean meat and raw vegetables before the event. I find it helpful to stay within maintenance calories by having a very satiating meal before going to any social gatherings.

  • klowieislyfe1
    klowieislyfe1 Posts: 46 Member
    I have this problem too, it's extremely frustrating.

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