How to bounce back/not blow it on the weekends?

danahouseholderr
danahouseholderr Posts: 66 Member
in Health and Weight Loss
Hey everyone. I'm in need of a little support/motivation when it comes to getting my eating habits back on track. Basically, a few months back I was only about 5-10 lbs from my goal weight and was working out religiously and eating a pretty good diet (thanks to living so close to a Trader Joes). Then I slowly stopped exercising due to graduating college, moving, getting a new job, etc. There was just a lot of stress and things going on so it made it difficult to really focus on eating right/working out a ton. I gained back about 10-12 lbs and a few inches on my waist, so I got fed up with it before it got even worse and started a new program.

But now, I've been doing Chalean Extreme for a month and my work outs have been pretty on point, working out 5x a week incorporating strength training and cardio. And in this one month, I've actually gained a bit more weight and haven't lost any inches. My photos look the same and it's very frustrating. I feel it is mostly because my diet is decent or okay during the week and then on the weekends I totally blow it. I drink a lot of beer or will eat with my boyfriend (who has the world's fastest metabolism and can eat whatever he pleases and still has abs). But I do also know that with starting a new program, especially with heavier weights, it's possible to gain a few pounds. But my diet is also not helping. It's been a bit difficult to get back on track but the exercise is there, I just want to fix my diet.

So does anyone have any suggestions for bouncing back into a healthy diet and also still eating right on the weekends? I haven't tried a cheat day in a while and it's been hard because then it turns into a cheat weekend :(

Replies

  • kennie2
    kennie2 Posts: 1,170 Member
    i had a cheat weekend and lost 2lb
    not too sure what happened but lets home it stays!
  • AmykinsCatfood
    AmykinsCatfood Posts: 599 Member
    Plan your food for the day and stick with it as close as possible. Even buy all the ingredients you need beforehand so you don't even have to go out to get things for your meals- that way you won't be tempted to buy the package of cookies or the frozen pizza or whatever. It's the only thing that I have found that keeps me from eating poorly on the weekends.
  • conniemaxwell5
    conniemaxwell5 Posts: 943 Member
    Work out a little more or eat a little less during the week to compensate for the excess you consume on the weekends.
  • Quieau
    Quieau Posts: 428 Member
    I personally like using the MFP method calories (rather than TDEE which has the exercise calories built in) so that I can see, bite by bite just how much my "treats" will cost me in terms of my calorie budget. On the weekends, I fully expect to have a treat or two (a beer, some ice cream) but then I also have the extra time to balance that out by burning the calories THAT day. I might burn 1,000+ calories on the weekend EXTRA so that I can feel good about having that beer or a bit of ice cream.

    Seeing the direct correlation between the calories eaten and those burned in my running balance really helps me weather through those weekends.

    But then again, remember that "weekend food" (most treats) are higher in sodium and/or sugar, so will carry extra water weight which is temporary and pretty easily flushed. If the weight just keeps climbing, though, you have to just look at calories in/calories out and decide that if you want to put extra in, you have take extra out ... weekends are a prime opportunity for long hikes or bike rides, canoeing adventures, swimming or other high-level activities.

    Good luck!
  • Christieson
    Christieson Posts: 36 Member
    Every weekend I try to do an awesome exercise routine For me, it is usually a nice long 3 hour bike ride. After that, I can do what I like food and beer wise!!
  • fabafter5
    fabafter5 Posts: 200 Member
    I changed my weigh in day to Saturday or Sunday. This keeps me on track and if I do slip up I have the whole week to pull it back. I used to take Sat and Sun. off of exercise but now I've decided to pick something that I enjoy that is both fun and active to do do on Saturday. Now I Zumba every Saturday morning.
  • soniaeca11
    soniaeca11 Posts: 1 Member
    I am sort of in the same boat, pretty good during the week & then kill it on the weekends (and not in a good way). Sometimes it feels that I have to use the whole week to lose what I've gained over the weekend. But one of the things I've noticed is that when I'm working out consistently the "weekend weight" seems to go away quicker. If I'm only dieting, the weekend binge make more of a difference. What works for me, is to exercise 5x a week (not necessarily hit the gym everyday, sometimes just walking & making sure to move) and only eat crazy on one day of the weekend. Usually pig out the next day after drinking - pizza is better for hangovers than chicken breast and broccoli! My suggestion would try to be consistent as possible, but don't beat yourself up for having a good time with the BF. You'll get there eventually!! Good luck!
  • hkeenan523
    hkeenan523 Posts: 16
    you will need to set your mind to it, because honestly a weekend of drinking will ruin your entire weeks work everytime. Yes you might gain weight when doing a new program, but if you are not being strict with your diet that will be the most obvious reason you would gain the weight.
    Try limiting your alcohol intake for 2 weeks and see if you notice a difference, remember your BF may be able to drink and eat whatever he wants but you can't.
    some say moderation is key, but I had a trainer note that "moderation is for *kitten*" excuse the language. If you really want the results that you think about the best way to do it, is to put in 100% all the time. I know it is easier said than done, but surround yourself with people that have similar interest and goals that helps.
  • dlionsmane
    dlionsmane Posts: 674 Member
    As much as you can, plan your weekend meals the same way you would plan your weekday meals. Eat as close to the same times as possible, in other words try not to treat your weekends any differently than your regular week day. There are seven days in a week not 5... :)

    Also, make sure you are tracking everything and measuring everything and eating enough calories regularly (meaning daily) it is okay to go over your calories or 'cheat' as some put it (I don't like that term as it sounds like a bad thing). Just be consistent and persevere!
  • alpine1994
    alpine1994 Posts: 1,915 Member
    Work out a little more or eat a little less during the week to compensate for the excess you consume on the weekends.

    This. If your days during the week are "okay" and you're going all out on the weekends, you're probably eating too much on a weekly basis. Believe me, I understand the boyfriend with the insane metabolism problem! I normally eat 6 times a day during the week and 3 bigger meals on the weekends. We go out for bfast/lunch/dinner a lot on the weekends, and I definitely splurge here and there, but it's rarely ever an entire day or entire weekend blowout. I don't want to undo all my hard work during the week. I'm 7 months into maintenance and it STILL takes a lot of effort to have near-perfect days during the week, but I look forward to my big pumkin spice latte or pancake breakfast or my steak frites dinner on the weekend and it helps. :)

    When I'm having a really hard time with weekends, I think about it this way: As many dog owners, I love my dog as if she were my child. I would never EVER keep feeding her handfulls of treats. I give her one every now and then, especially when she does something good, and she really appreciates them. I want her to be healthy and happy. Why would I do it to myself and not my dog? Love thyself as much as thy loves thy dog!
  • 34blast
    34blast Posts: 166 Member
    I have 1 friend who eats right at maintenance and does not exercise during the weekends (Saturday, Sunday).

    During the week, she eats at 500 below maintenance and exercises, but eats most of the cardio calories back. It seems to work for her, just a little slower.
  • danahouseholderr
    danahouseholderr Posts: 66 Member
    Thanks for all the advice guys! I think my plan now is to plan out all of my meals in advance and to maybe stick to one or two treats on the weekends and limit my alcohol consumption. Maybe switch to wine or a diet coke and whiskey kind of thing instead of beer, that's what I used to do when going out with friends but trying to watch my calories and still had success losing weight that way. I just needed a bit of motivation from you all :)

    And thanks alpine1994 -- that was a great analogy and something I will definitely try to remember
  • dlkingsbury
    dlkingsbury Posts: 90 Member
    i just try to make sure i work out on weekends (and actually that's when i have time for a longer workout = more calories burned) and try to have healthy breakfasts and lunches and then have a little bit of a splurge for dinner (and i try to keep that to just one dinner splurge, if possible).

Categories