How did you get rid of your "weekend eating" mentality?
abyssfully
Posts: 410 Member
I'm trying to prepare ahead of time for this weekend - I don't want to stray from my diet as much as I normally do.
For those who used to eat well during the week and then go downhill when the weekend hits, how did you conquer that cycle?
TIA!
For those who used to eat well during the week and then go downhill when the weekend hits, how did you conquer that cycle?
TIA!
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Replies
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I would love to know, that is a huge challenge of mine.0
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I actually eat better on the weekends than I do during the week now. I am more focused on the weekend..on what I need to be doing..and more conscious of it. Also..sometimes I don't pay attention and good things happen. It is different for different people. One thing works for one person and not for someone else. You have to find that niche. If you stay active during the weekend..that helps instead of just sitting on the couch.0
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Keep your weight loss goals in the top of your head....Check into MFP more than once daily, workout (working out always supresses my appetite)
I still have the weekend eating mentality but I also keep it to one meal not the weekend.0 -
Every week it is still the same struggle for me. I have had success when I plan almost everything out for the weekend and remember to take it one day at a time. To start slow, I remember to take it hour by hour and try to just get through that time frame with my plan. Even if you don't make it through the whole weekend on the plan the meals and hours you did make it, you can be proud of yourself for. I'm going to really have to plan hard for this weekend and the holidays.0
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I made small adjustments week to week. The easiest, by far, was cutting out alcohol on the weekends, or limiting it to a drink or two (max). Lots of empty calories in those pint glasses, unfortunately. Another small adjustment could be replacing fries w/ a salad. Stepping up my exercise definitely helps by giving me a handful of extra calories for the day and keeping me occupied and not snacking throughout the day. Plan a good hike or bike ride. It doesn't have to be intense at all. Enjoy the scenery and soak it all in. Bottom line is that you're not eating when your busy.0
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I make Monday my weigh-in day. It keeps me focused through the weekend and less likely to get off-track.0
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I have a small cheat weekend, where I just don't track every calorie but keep my weight loss goals in mind so I don't stray too far.
I also feel pretty guilty and crappy after I cheat so on Monday I am ready to get back on track0 -
I am still struggling... However, thankfully it's only every other weekend that I am off. Kinda nice that I do work everyother weekend. Helps keep me on track. Only bad thing is that I am off my paid weekends so I always have money to spend on eating out :ohwell:0
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Monday is also my weigh in day! Keeps me focused on that day..and what I need to do!0
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I haven't gotten rid of that mentality, unfortunately....... weekends are really hard for me and I struggle with it every week! When I first started out and was in it to win it, I battled the "going out" and "social eating" stuff by ordering a lot of grilled chicken sandwiches with veggies on the side if we were at restaurants.... and then otherwise, it was a lot of willpower while hanging around my house. I also generally allowed myself one cheat day a week. I managed to lose a lot of weight that way, and now that I'm nearer to my goal, I'm less disciplined...... which is not good, but reality. Eventually I will lose this last 10lbs!0
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This weekend will be hard for me! My fave is Easter candy! But I've decided that what i'm bringing to the family dinner is a healthy option compared to the fried chicken that is being made!
I have to remember that I only live once and I CAN have a dessert but that I don't NEED to eat everything that is there just because it's there!0 -
Part of the process is to identify what it is during the weekend that derails you... Are you bored? Are you going out with friends? Do you have too many bad foods at home that you can't stay away from?
For me it's partially boredom and partially the lack of a schedule. So I try to keep myself busy and have a pseudo schedule for my days (more like a to-do list that I want to complete). I make sure I have the same healthy snacks available to me on the weekends that I pack for weekdays - 100 cal microwave popcorn, greek yogurt and plenty of fruit. And I try to exercise at least one day to give myself a bit of wiggle room.0 -
Best thing to do, especially in the beginning, is to plan weekend meals and snacks (this has really helped me)--even if you're planning to go out and eat. Calculate the calories ahead of time, and stick to it... leave however many calories you think you might need for a drink or whatever you would normally treat yourself to on the weekends free (or plan that too!).. .and hold yourself accountable! Share your plan with us in your blog, etc... that way we can give support until it becomes easier!
The thing that really makes me splurge on weekends is keeping things in the house that I know I would snack on and that I know aren't good for me, so now I just don't buy those kinds of things anymore. Also having a fixed weekend workout plan helps too--this way you could eat a little more if you wanted to.0 -
same problem here! Do really well all week, them the weekend hits, and i'm out! When the weather breaks here it wont be as bad! we have a pool and the park is across the street from us so we can get our play on! best of luck to you!0
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Great topic!! The weekend is terrible for me too!! Always something fun to do on the weekend and food and drinks are always involved. How do you stay focused? I have come a good way, so this weekend thing bothers me.0
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I think its something that many people struggle with, no matter what stage they are at in their weight loss. If you avoid junk food completely, it is much easier to not eat it (which is what I did for the first 3 months). Now that I allow myself junk, I struggle with portions, and making myself not eat it often. If you have a hard time on weekends, I would say to plan ahead. If you want a piece of birthday cake at a party you will be going to, enter it into your diary, and eat healthy foods around it. When I go to someone's house and I know what they are serving, I enter it ahead of time, that way I don't have to eat while worrying about what I am eating. HTP's and GL!0
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I stick to the same game plan but also have "back up" plans- making me really flexible.
Plan A
I wake up early- not as early as during the week but still about 8ish. I have my breakfast definitely later than norm, but still solid and filling. I let it settle and do some form of workout (even if that's just walking a couple miles with the boy). I snackity snack like I would at work- mostly veg, some protein, stuff like that. Keeping lunch light, I experiment with a new dinner feeding us both and have an extra sugary treat on hand for the boy so he doesn't complain about my portion sizing Often will have a treat like Cheez its or popcorn for watching TV with.
Plan B
I wake up a little later than average, do my workout immediately. Don't have breakfast until about 10 or so and make it just a bit bigger than normal. Still snack throughout the afternoon, but skip a traditional 'lunch' in favor of a big meal about about 4:30/5- boy and I will have a treat meal and get to have fun, but not go extremely over my cals. Milkshakes and copious amounts of chocolate are often involved
Plan C:
Throw it to the wind- something is going down- wedding or major holiday. Eat as best I can before any event, get in big workout, focus on 1 major treat and make room for it. Try to make as best decisions as I can with what's at hand.
Anyways, I hope this helps gives you ideas how you can work around any schedule, any situation and still have some fun with your food choices.
Best,
~Gonks0 -
People think because its the weekend they can go crazy. But you can't. Cheating a little here and there is one thing. But a whole cheat day? Why would you want to screw up a weeks worth of hard work for one day? Thats my thinking anyway. I plan out everyday. If I plan I find it easier not to give into temptation because my mind is set on something. Think of the weekend as another day. Or if you know you want that peiece of cake or whatever it may be log it early so you can plan your day. Thats what I did for my bf's birthday and my brothers. They were a week apart and I lost two pounds both weeks. Good luck girl!0
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I double up on exercise on Friday, Saturday, and Sunday. That reduces the opportunity for leisure eating and makes things like pizza less appealing (b/c I'm so stoked about fitness that I don't even really want it). Also the double calorie burn gives me room to be a little less careful.
Also, Saturday a.m. is my official weigh-in. That helps a lot to keep me focused through the weekend.0 -
I focus on getting exercise all weekend. We're rarely home on the weekends, so I do my best in the morning on Saturday by hitting up an early class with a light breakfast. I also hit up the gym on Friday night.
I also try to limit alcohol, but I don't want to limit having fun in my life. So I earn it. But like the person who responded right ahead of me, I usually feel bad and I am ready to get back to work on my diet on Monday!0 -
Well, it´s not only weekends, really, it´s something that happens whenever someone invites you over to eat, or you go out to eat, or there´s a party, or a get-together.... I hit rock bottom this January, when I joined MFP, because Christmas was over, and there were still way too many special occasions, I got sick and tired of eating differently when I ate out, and decided to keep it normal all the time (be careful with portions, eat only what I´m really hungry for, etc.) That way I don´t just stuff myself with hors d'oeuvres, I choose the ones I like the best carefully, etc. I decided to close that over-excited valve that wants to eat everything when it´s a "special" occasion.0
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Some weekends I still struggle with it, but on “successful” weekends, I usually do not go out to eat, that is always what hurts me on the weekends. The more meals I can prepare at home, the better. I also usually do a longer cardio workout so I have more calories to play with, too. I also try to stay busy, if I am just lounging around, I am more likely to snack. I also don’t drink much alcohol, can equates to more calories, and I’m more likely to snack if I am buzzed.
I must say, though, I probably have more unsuccessful weekends than successful ones, which is probably why I have not gotten to goal yet. I like to enjoy the weekends, too, indulge a little, but don’t go overboard.0 -
I believe my 1st 3 months was the hardest. Come the weekend & I would tell myself that it was ok. As I increase my workout routines I found my performance to be sluggish & was harder for me..So I realized when I was training my physical state I have to train my mental state. When eatintg out, I found the majority of food establishments are real flexable w/ their menus. Even when attending parties it easy for me to chose what is good & what is not.......It is a matter reprograming your thoughts. GOOD LUCK......P.S.......I'll have a piece of something sweet once or twice a month........0
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I really struggle at weekends.
What I'm going to try to do is;
1. Weigh in on a Sunday morning - keeps me on track on Saturday!
2. Plan a day out on Sunday that involves lots of walking. If I take a 'picnic' lunch (ie my flask of soup and some fruit) then I don't get chance to snack as I'm out in the countryside. Then when I get home, I've only really got to watch myself with what I eat for dinner.
x0 -
I was a total weekend binge eater and I still cannot even explain how I got round it? I guess once I got into the habit of keeping to my calories at the weekend it became habit?
I have to be strict with myself at weekends (I plan my weekend meals on a Friday and do no deviate) However I make sure I factor in enough exercise so I cab have a few glasses of wine.
The trick for me is not to drink too much alcohol (that was always my trigger to overeat - and I'd then have the hangover mucnhies the next day!)0 -
I work on conquering it every weekend. I still dont eat as healthy on the weekend, but I try not to over-do it. I do still work out on the weekend and just try to remind myself how crappy I feel when I eat horribly over the weekend and realize I have gained when I weight myself on Monday morning. it is a constant work in progress.0
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I plan all my meals for the day in my food diary, I do this everyday. Then it helps me plan a menu and then I can make adjustments where needed. Switch rice to a potato, cereal to bacon and eggs, etc. You can really eat alot if you just plan right0
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Plan your weekend meals just like you do during the week.
During the week, I think about what I have going on (will there be a microwave or fridge available) and plan my meals for that day . Sometimes, I'll even plan them in MFP and tweek to get the right amount of macros. Then I pack my cooler (large lunchbox) the night before or before I go to work. When I am at work, I only eat out of that cooler.
Do the same thing for the weekend. On Friday night or Saturday morning, plan around what you'll be doing on the weekend and pack all of your food and only eat out of that cooler.0 -
The key is to plan ahead. Plan what meals you want to cook and plan in advance if you plan on eating out, where you might go, etc. Also, keep busy. I find that if I'm sitting around doing nothing, I tend to snack more. So, I try to go out and do things or find engaging things to do at home to keep myself busy.0
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I was a total weekend binge eater and I still cannot even explain how I got round it? I guess once I got into the habit of keeping to my calories at the weekend it became habit?
I have to be strict with myself at weekends (I plan my weekend meals on a Friday and do no deviate) However I make sure I factor in enough exercise so I cab have a few glasses of wine.
The trick for me is not to drink too much alcohol (that was always my trigger to overeat - and I'd then have the hangover mucnhies the next day!)
Hey there! I found a great drink... water, vodka and MIO!!! so good!!0
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