Tip to avoiding weight gain on the weekends??
Katelyn824
Posts: 7 Member
Anyone have any advice on how to battle weekend weight? I'm so health conscious all week, eating healthy, working out, not drinking alcohol and then on the weekends I always have plans with friends or family that involve drinks/dinner/going out to eat! How do you control yourself and limit in social events to fight gaining excess lbs on the weekend? I've been trying to lose the same 10lbs for over a year now! I know self control is the first start but I don't go absolutely crazy on the weekends, but I do find that it is a challenge I face.
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Replies
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Finding I have the same issue.0
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I have the very same problem, help me0
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Don't eat like crap on the weekends, you won't gain! And I mean that in the nicest way possible.0
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I find it is all about planning. If I know where I am going to eat I look up the nutritional info before hand. I figure out how many calories are in my drinks and figure out how many I can have and not go over my calories. It is a lot of planning and a lot of work but I find it is worth it.0
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Forgo the social life and stay home? I pick healthier options when I go out with friends but if I indulge, I just make up for it with healthier eating and more exercise the next week.
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split a plate with someone, ask for the dressing on the side. Make sure you workout before you go out to eat or the mall...0
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And also refer to my profile pic for another piece of advice0
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you could save your calories from any excercise that you have done,and have treats at the weekend 0
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Watch what you eat and drink... Have a big veggie salad with dressing on the side as your meal. Have an appetizer (like shrimp cocktail) instead of a giant meal. Have a single adult beverage, and then switch over to water, seltzer, or diet soda. I know it's not ideal, but eat cleaner during the week and 'save' calories for the weekend. Work out extra hard/extra long on those days.0
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I plan and pre-log as much as possible. I decide if I'm going to drink, how many and what and I stick to my plan. If I know I'm going out to eat, I go to the restaurant's website and look at their menu. I use MFP to estimate the claories if the website doesn't have nutritional information and choose what I'll eat before I go. That helps me avoid ordering while I'm super hungry which leads to over ordering. If there's no really good choices, then I'll ask the waiter to bring a box with the meal so I can immediately pack half of it away to bring home.
I don't deprive myself but I do plan ahead so I can have more control over how far over I allow myself to go. I'll also try to get in an extra workout over the weekend if I know I'm going to be really over on my calories.0 -
i need to remember to do this myself but i used to order something lower calorie and when the food gets to the table, ask for a box immediately. when i got the box, i put half of it away for lunch the next day or something. This helps with the amount of food and lowers potential calories.0
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request that you go to a restaurant that has your favorite chicken grilled salad or other healthy meal that you *enjoy*
There are a lot of healthy meals that I *love* but aren't easy to prepare or cheap to buy individual ingredients. Or bring a dish you want to share.
BYOB when it's at a family's house.
If your family and friends rag on you for not drinking/eating the junk they prepare for dinner, don't accept so many invitations and suddenly become a "busier" person.
Do your shopping on thursday for the weekend when you're still health conscious.0 -
I drink a lot of water on the weekends to make myself fuller if I am going to have something unhealthy so I don't eat too much. Plus I work out whether its going to a Zumba class at the gym or going for a long walk with my mom and dog. Just do something instead of nothing.0
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Eat like you do during the week.
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Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
A very common problem, self included once in awhile. You know what you must do, stick to your plan all weekend. If you do go out, make as good of choices as you can and bump up the exersize.0
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Track everything you eat, even if it is high calorie. Just the act of writing it down can help you keep more on track. Plan what you are going to have before you go. Eat a lower calorie appetizer as your meal or have a big salad with some protein on it as your entree. Stick to one or two drinks. Focus on enjoying your time with your friends/family and not on eating. You can also suggest non-food focused events or suggest a potluck dinner - then you can make something you like and know fits within your plan.0
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Simply, know that you can lighten up on the diet but don't do a "challenge accepted" and see how much you can physically force down your throat in a 48 hour period.
Take some time to work out how much a pint of beer or glass of wine contains in calories and eat/drink appropriately.
PS It's possible to have a lot of fun at a party without getting drunk...0 -
I find it is all about planning. If I know where I am going to eat I look up the nutritional info before hand. I figure out how many calories are in my drinks and figure out how many I can have and not go over my calories. It is a lot of planning and a lot of work but I find it is worth it.
This is exactly what I do. I've found that planning is the key. There's no reason you can't go out and enjoy yourself if you plan for it. You might even suggest a restaurant that you know you can make a healthy choice. I allow myself one treat a week and it helps me to stay on track. Here's my motto for the weekends: If you're going somewhere for the food, eat whatever you want. If you're going out for friends, make the best choice possible.0 -
I excercise more when I know I might overindulge. And I try to make healthier choices. I do still indulge in the alcohol (sometimes a bit too much!) but usually don't have a gain. Water weight gain for a day or two then it's gone again.
It's just a matter of making better choices when you are at those social events. I always think about what might be there and decide what I'm going to partake in prior to going. I'm not saying it helps me all the time, but for the most part it does.0 -
I try to come up with social events that don't center around food. Instead of making plans to go out for drinks, make plans to grab a cup of coffee/tea and go window shopping. A 0 calorie cup of tea and two hours of walking around stores ends up being more of a work out than sitting on the sofa, you still get to hang out with friends and family, and you haven't over indulged. Little changes in your social plans like this can really start to add up!0
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Don't leave yourself open. Plan your weekends just like you plan your weeks. Know what your will eat at each meal. Know if your going out to eat where you will go, look up the menu online, or swing by the restaurant and grab a menu and plan what you will order. Including drinks if you have them. Avoid fruity sweet drinks, If you want to drink, limit the amount you will have. Have a diet cola with alcohol of your choice. Beer and sugary sweet drinks will pack on the pounds fast. Make time for exercise even on the weekends.0
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I don't really give myself "cheat days" I just give myself little treats almost everyday. But then there are days when I have a family BBQ to go to and you don't have a lot of choices, but just have some will power and manage what your eating.. That's why people say diets don't work because they give themselves a day to go wild, and then they hinder any progress made. This is a lifestyle choice for me so I always try to pick good choices.. that's all you can ever really do.0
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Sounds like you are depriving yourself during the week and then "binging" on the weekend. Are you calories set too low? You need to find a calorie balance where you lose slowly bu don't feel like you are depriving yourself so that you don't have that urge to go crazy on the weekend. You can't make it a lifestyle change the way you're doing it. Good luck!0
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Write out a plan just as you would for the week.Prep yuor meals on friday so you wont have any excuse not to eat clean,go tto the Gym in the AM so you get it out of the way,and when I workout in the AM I don't want CRAP to eat.I want to eat healthy! stay true to your goals!! Put up note to remind yourself what your goals are!0
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Eat before if you can
Bring a healthy dish if it's a bbq/potluck/etc
Look up the menu if you know where you're going
Pre-log so you know how much you can afford to eat/drink
Set a goal and a reward (for instance: work out sat/sun, get ice cream Monday)0 -
I find it is all about planning. If I know where I am going to eat I look up the nutritional info before hand. I figure out how many calories are in my drinks and figure out how many I can have and not go over my calories. It is a lot of planning and a lot of work but I find it is worth it.
This^^ It's hard I won't lie but it saves you in the long run.0 -
Don't eat like crap on the weekends, you won't gain! And I mean that in the nicest way possible.
This ^^^^^
Everyone in my social circle knows that I am exercising and limiting my caloric intake. Tell your friends about your journey. If they are true friends, they will support you in it.0 -
I try to stick to grilled chicken and light beer when going out on weekends. Substitute cottage cheese for the side dish or get more veggies. I either skip the salad or make sure there is no regular salad dressing on my salad (dressing is a diet killer). As others indicate get a box or just leave 1/2 your meal uneaten (maybe others will get the hint).0
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If you have been attempting to lose the same 10lbs for over a year, something is seriously wrong. Either your not following your nutrition regiment enough, or not putting enough work in at the gym. Try getting more rest and spend more time doing long duration, lower heart rate (65% bpm) fat burning cardio. 45 minutes to 1 hour, 2-4 times per week, plus resistance training you should start dropping at least 1/2 to 1 lb per week, or even more.
To stay on track on weekends/going out, drink low calorie beer, or even better opt to be the designated driver. Then you can hydrate, drink water all night and still have fun with your friends. Eating healthier alternatives, and resisting nachos and wings can be tough, so just stay goal oriented, and reward yourself every 2 weeks with a "cheat meal" for sticking to your diet plan.
Good luck and enjoy
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I agree with all the advice given--plan plan plan!! You don't eat out for every meal every day of every weekend do you?
AND--in the kindest way I can think to say it--don't blame your friends and family for the choices you make, only you are in control of yourself.0
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