Weekends Ruining Weight Loss
Abigaillee15
Posts: 100
Aside from this past weekend being a holiday weekend full of friends, family, and special food we only get once a year, does anybody else have the problem of ruining their chance of weight loss due to weekend indulgences/binges? For the past 6 months I have been eating extremely well during the week days and exercising every day. But once the weekend rolls around I either binge or over indulge. Come weigh in time I'm up quite a few pounds from water retention. It'll take me until about thursday to lose the water weight. By that time the weekend has rolled around again and I put back on the water weight! My weight has been either staying the same or creeping up slowly, and I am about tired of working so hard during the week to have the numbers just go right back up after the weekend. On top of that I even feel larger due to the bloating. It's very discouraging.
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Replies
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You need to stay focused over the weekend. Do not lose sight of your goal. When I am at my low point, I come on MFP and read success stories and see lots of photos. That motivates me to stay put during weekend as well. Find something that works for you and stick to it.
Most important of all, do not lose heart. Do not give up. Never stop trying to lose more.
Take care.0 -
Yes, me too! Every weekend! I think it's because I go off my 6 meal routine. I wake up so much later so it's already mid to late morning when I eat breakfast, and then it's pretty late when I eat lunch, so I'm actually too low on calories and hungry, and then I go out with friends and eat disgustingly at restaurants and drink at bars and it's such a hot mess! I don't know how people manage to go out to chain restaurants and stick to diets. It's the one thing I CANNOT master.0
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It's hard but it''s called self-control, every now and again every body falls off the wagon. Instead of getting discouraged get resolute.0
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Weekends can be really tough, especially if you're doing a lot of spontaneous things. It's not always easy but when possible, plan as much as you can, just like you do Monday through Friday. Keep most of your meals as light as you can and drink a rediculous amount of water all week long in order to offset the weekend's high sodium. Also, try to get at least a light workout in on the weekends to counteract some of the extra calories.
Not sure what you're indulging in but if it's treats/snacks in the house, get rid of them. If you're dining out, try making better choices - just because someone else is doing the cooking and clean-up, doesn't mean you can go wild. If it's drinking, switch to the lowest calorie option you can - margaritas without sour mix, clear liquor with diet soda, light beer, etc.0 -
Binging is what happens when you aren't able to indulge in something without moderating yourself. You need to eat things that you enjoy eating sometimes. and the weekend is a good time to do that, but it's also hard because you usually have more free time to eat "idly". What helped me was pre-portioning out chips or snacks. Don't eat things right out of the container, put them in a separate dish in an amount that you won't feel guilty eating. Also, spending more time being active on weekends will help keep you on track.
It sounds like you have been using weekends as an excuse to take a break from a diet. Maybe it will help if you allow yourself some treats during the week so that you don't feel deprived when the weekend comes.
When I was losing weight I did not allow myself to slip during weekends.. I admit I was TOO rigid, but weekends are crucial to not completely fall back into bad eating habits. Remind yourself that every (OVER)-indulgence you allow yourself, you will be working extra hard to take off, when it is so much easier to just eat less of it.
I shouldn't be talking when I ate a chocolate bunny and half a bag of cadbury mini eggs yesterday but uhhhh........0 -
I know how hard it is. I have started doing the same thing but funnily enough
Mine are usually Wednesdays haha. Then I play catch up over the week lose the weight I put on and a bit extra. Started telling myself that weight I put on and lost could have taken the number further down and I think about how many kilos i could have lost makes me use my self control. If you go out try eat the healthiest thing there and drink water and have a small snack before so your not absolutely starving and make bad food choices. Just think of the end goal hun, you'll get there it doesn't happen over night small changes are the best and I know you'll figure it out
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When is your Weigh-in day? When I was weighing in on Mondays, I was much better about staying on track over the weekends. But, if you weigh in on Fri or Sat, then it's not as bad if you use weekends as "cheat" days, because you still have Mon-Thurs/Fri between those days and your next WI... You should try to live your life as much as possible. Walk around as much as possible if you're out and about with friends. Get up earlier in the morning and work out before going out. Drink water in place of a soda if you're out. If weekends are your worst days for being on track, keep that in mind throughout the week. But enjoy your time out and try to not stress so much... :-)0
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It's hard but it''s called self-control, every now and again every body falls off the wagon. Instead of getting discouraged get resolute.
This.
I've fallen off bigtime twice. Just get back up and keep moving forward!0 -
I love the idea of weighing in on Mondays -- a little scary, but I think that can really help -- weekends are ruining me too!0
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I would think that everyone has problems during their weekends. I know I do. Most of the time weekends aren't structured that was you work days are. Sure, sometimes you have a number of scheduled events, but for the most part you don't. That's when I get into 'food' trouble. When I don't have anything going on. Luckily for me, weekends are full of running. I usually have a race every Saturday morning and that is a great start to my day. Depending on the length of my Saturday race, my Sunday mornings are for my long runs. They usually range from 6 - 15 miles. More if I'm marathon training.
The key is to stay focused like someone else here said. Look for distractions or activities to keep you busy. Hey, if it was easy, no of us would be here right now!
Hope this helps!0 -
I have a weekly "bonus" calorie allowance in which I use most of on the weekends for dinners out, drinks, etc. Whatever I don't use, I spread throughout the rest of the week. It's a nice way of staying on track but still keeping my daily average calorie intake at a healthy losing rate. I weigh in on Thursdays, that way I'm eating the bulk of them at the beginning of my week and then taking it easy up until weigh in. If you've ever done weight watchers, this is basically their plan except I'm using cals instead of points
Good luck!0 -
I to have the same problem.....like I have read on the post here the key is structure.......this is so true.........during the week I have my meals set as to what to eat and when also my exercise which days I am doing what......the weekend comes and I sleep later and do things with my husband because i feel like with my schedule during the week I don't spend much time with him between work, exercise and the daily house chores......so he wants to go to the movies or out to eat or have hot wings then I lose my structure and my commitment, so when things like that come up I now try to eat something small before hand and this way I don't pig out, exspecially with popcorn (that is a major snack food that I just love).
Stay strong you can do this............0 -
I was literally just complaining about this to my friends list:) I posted it up on my wall this morning. I do so great during the week, then the weekend comes, I am always able to get the exercise in especially now that its nice, but I either eat way to much, eat to little, or eat way to much sodium and I don't get nearly enough water until maybe Sunday evening where just relaxing i'm so thirsty for water I end up drinking over a half gallon! Anyway, I've decided that on Friday, i'm going to plan my food, snacks, beers and all for the weekend and see if that can keep me on track! Good Luck to you, I know it's hard.0
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I agree, weekends are much harder to stay on track. I usually allow myself one yummy meal Friday night and then work out Saturday and catch up on house items Sunday. I try to stay busy and not go anywhere that I might pig out at.0
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Weekends and idle time are what kill me. As long as i keep myself busy I'm usually good w/ food.
I haven't even weighed myself this morning, I'm terrified.0 -
had to look and see if this wasn't my posting girl.....this is EXACTLY I'm going through and i'm soooo frustrated!0
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a "plan" for the weekend would be a great idea!0
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Heck yes, weekends are the worst. Even when I don't have holidays spreading temptation everywhere, the fact that I have leisure time means I have time to sit and eat that bag of popcorn or what have you. I just started Monday weigh-ins so I can remind myself that I'd like to see progress instead of a water bloat! I'll probably have to figure out a better way of taking time for smaller treats during the week so I don't see weekends as my chance to *finally* let go.0
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mmmm... cadbury eggs are one of my weaknesses too!I shouldn't be talking when I ate a chocolate bunny and half a bag of cadbury mini eggs yesterday but uhhhh........0 -
i usually weigh in on friday to motivate me to stay good on the weekends, and always plan to weigh in on monday to scare the hell out of me over the weekend. seems to work most of the time...0
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i have similar issues as the OP as well. i tend to just do whatever on the weekend. as a result, i typically WI on thu, so i can make up for the weekends. BUT NO LONGER! i really like this idea and will also change my WI day to monday.When is your Weigh-in day? When I was weighing in on Mondays, I was much better about staying on track over the weekends. But, if you weigh in on Fri or Sat, then it's not as bad if you use weekends as "cheat" days, because you still have Mon-Thurs/Fri between those days and your next WI...
as far as motivation, what everyone else said! pre-plan, track, hop on MFP when you are thinking about overindulgence, etc...
and i also really like the ideas of treating yourself during the week, and then being extra stringent on the weekend.
all tough, but great ideas and very helpful!0 -
BUMP! Great topic!! I have the exact same issue and would love to hear others' input!0
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my biggest vice on the weekends its booze. i can over eat, and still stay on track but when i drink, i just retain water for a couple days. its annoying. but it comes off quick once i get on track and i dont worry about it too much. life is too short!0
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I purposely plan my long run for Saturday mornings and have a fitness class sceduled for Sunday mornings. I know, it seems crazy, who wants to get up and do that on weekend mornings, but they aren't as early as getting up and going to work.
For me, there are so many benefits. I have a pile of extra calories for the weekend goodies and it helps me not to go overboard with the drinks on a Saturday night. In fact, if we're heading out, I just volunteer to be the designated driver. It's a win-win! I also feel so much better when I've put in a good workout that I'm less likey to sabotage myself with crappy eating.
I have been making a real effort to have my "off" day during the week...I seem to do much less damage Monday thru Friday than I do on the weekends
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I view my exercise and calories as over a weeks time. If I go over a little on the weekend no biggie. My activity goal is 2500 calories. Some weeks I do over 3000. I don't adjust eating up or down unless I'm just enjoying a ggod feast and I'l just enjoy it and get back on track the next day. Viewed over a longer period like this it makes compliance easier for my and doesn't stress me over 1 weekend day. Besides, in all likelyhood you aren't doing anything on a weekend that totally fouls you up. Going over by 100 calories in a weekend just means you might stall yourself. Or it might mean ad hoc carb cycling and help. Not to worry! :drinker:0
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Treating your Body like a Temple on Monday to Friday and then like an Amusement Park on the weekend can unfortunatley hamper results. I know. I was a circus performer every weekend.0
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I'm reading this book called Eat your way to Happiness by Eliabeth Somer, and she talks about sugar cravings and the reason for them and what you can do to get rid of them. It's really interesting read and it has helped me with my sugar cravings hugely. I hope that helps. Good luck!!0
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i have the same issue - i think it's because i'm more social on the weekend (go out with friends & eat at restaurants or at other people's houses) so i feel less in control of my options.
some tips:
if you're going to be out of the house, try to get as much of your water intake before you go as possible. staying hydrated is so key!
if you're going to a restaurant, try to pre-log your food so you'll have an idea of what to order to stay within your goals.
if you're going to a celebration (ie, easter, birthday) perhaps try to bring food to share that's healthy (hummus and veggies perhaps?) and try to stick to your healthiest options.
if you're surrounded with temptations (ie, birthday cake / party foods) it's ok to sample, but log it and don't overdo it!
weekends are my biggest challenge, too - i feel your pain!0 -
Weighing in on Mondays has significantly affected my view of weight loss. I tend to eat more or take my "days off" so to speak on the weekends, so I have a relatively high amount of water weight on Mondays. If I weigh myself throughout the week, I get a better idea of how I'm doing. My body has been relatively unreponsive, and I do believe that it has to do with the weekend habits that I seem to have a hard time shaking.
I'm starting to really realize that while it's okay to mess up occasionally, not every party has to be attended, not every drink must be had, and that you don't have to act the way those around you are in regards to food and drink in order to "fit in" in social gatherings - which is where I tend to mess up with my intake. I'm trying for a healthy weekend this weekend. Let's see how it feels.0 -
Yeah, I've got the same issue except that I'm managing to lose slowly. It's definitely slower than if I maintained over the weekend, but I'm okay with that because it's a lifestyle I can maintain.
If you're gaining when you want to lose, though, I'd say you need to adjust your weekends somewhat. You may not need to cut back to weekday status, but just make sure you're logging EVERYTHING and maybe make sure you have at least 2 "good meals" per day and just splurge on one meal.
The other thing I do is cut the number of meals I eat. Yesterday, I fasted until easter dinner and only at at easter dinner. It's not something that I'd do on a daily basis, but I don't feel that it's harmful for me to do once in a while. Other times, I'll eat a healthy breakfast and mid-morning snack, have a HUGE late lunch, then not eat dinner IF I'm not hungry. A lot of times I find myself eating because "it's time", not because I'm hungry. So, if I've gone overboard earlier in the day, before I eat again, I always ask myself if I'm really hungry, or if it's just because I think I'm supposed to eat now.
I also do pretty big weekend workouts (4 hrs of mountain biking) which helps normalize things and I try to drink a TON of water to keep things in balance.
Good luck to you!
Hope you find a way to work it out that fits your lifestyle.
Jen0
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