Cant lose because of the weekend.

My bad moods don't cause weight gain.

You have to be more disciplined with your self. Tell yourself you can only have it if it fits in with your weekly calorie limit.

I would say the best thing to do is to start your diet on a Thursday and get through the weekend. If you fail prepare for the following Thursday and once you get through the weekend you should sail through the week and hopefully the next weekend. That way should make it easier but make sure you have plenty of food in find something you like that takes the edge of cravings. So for me I love strawberries and they take that sweet craving away. If you are low on protein this can cause hunger. By increasing protein it can reduce hunger but I would have to see your food diary to comment. I would always ask my Clients to write everything down and then I can ask then slowly we can change things. Hope that help.

I used to have the same problem; I would do really well during the week when I had a routine, and then ruin it all at the weekend and be right back where I started.

Unfortunately, there is no miracle cure, no magic potion that will change your mind set; you have to do it yourself. Simply, you just need to be disciplined, but there are a few things which I found helped me. Pre-plan your weekend meals and snacks and tell yourself you will stick to it. Find things to do to stop you from boredom eating, such as going out for a walk, gardening, cleaning the house, anything. Calorie cycling is also a good idea as @Alatariel75 said; I used that technique, but luckily now I have learnt the discipline needed to treat the weekend like any other weekday.

It is difficult, but you just got to grit your teeth and power through it! Good luck, and feel free to get in touch if you need any support as I truly do know what a horrible and demotivating cycle it can be.

Activity over the weekend can really make a huge difference. Chores and lots of walking.

mbanks123 wrote: »

What can I do?

Take responsibility for your choices. Or not.

I bank some extra calories for the weekend by creating additional deficits through the week. I also schedule plenty of activity (yoga, long walks with my DH etc) - I enjoy it and it keeps me within my calories.

I take a weekly average.

Usually do a couple of fast days in the week and not eat back exercise to level out the weekend. It works out over the 7 days.

mbanks123 wrote:

I always do so well during the week and slowly lose weight but then it comes to the weekend
and I have a couple bad moods meals putting me back to where I was the previous Monday! What can I do?

See a therapist to get your moods under control?
Get written up in a medical journal for gaining weight from mood changes, not eating too much?
(Yes, I saw your later post that you'd made a typo... but this is funnier.)

I like the idea of looking at calories for the week in this case.
But you still have to be in control. You can't eat 1200 M-F and 4000 on weekends and expect to lose weight if
your goal for the week is 10,500 (which would be 1500 every day) ... you'd actually gain 1 lb per week that way.

But if you aimed for 1400 M-F (7000 total) that would leave 1750 for weekend days, which would feel like a big increase.
1300 M-F would leave you 2000 for weekend days.

Also, write your weight on the calendar every day (or week, if you weigh weekly) so you can easily look back
and see how far you've come. Look over the last month. Are you losing? Then you're doing it right.

.

I know it's an excuse and I should just commit. I've normally got a lot of will power but weekends are so
difficult because of nights out, hangover meals and friends wanting to meet up for dinner.

Excuses.
Make better choices - drink less alcohol (fewer calories), which would also contribute to not eating while
drunk (again, fewer calories & probably better choices), and either make good choices when you're eating
with friends or suggest a non-food meetup.
Get coffee (or whatever) and take it with as you all walk through the park or along the river.

Willpower will fail. Set yourself up so that when that happens, the results aren't as bad.
Give yourself more of a cushion by eating a little less during the week.
Plan to drink less alcohol when you go out.
Plan to make better food choices; if you have a normal hangout after you've been clubbing, find something on
the menu that's more healthy.

Remind yourself what you've accomplished so far. Take a screenshot or photo of your ticker, with the little gal
running toward your goal. When you're tempted to binge, look at it & ask "is this binge worth the setback?".

It all comes down to calories in < calories out, and only you can control those.

.

Machka9 wrote: »

mbanks123 wrote: »

Thank you so much everyone you've been really helpful! I meant to write bad meals, not bad moods! I'm a very cheery person.. Honest

I know it's an excuse and I should just commit. I've normally got a lot of will power but weekends are so difficult because of nights out, hangover meals and friends wanting to meet up for dinner.

I'm determined not to give in this weekend and i definitely think I will start looking at my calories for the week rather than each day. Starting my week on a Thursday/Friday is also a brilliant idea.

Thanks again everyone. So lovely how supporting you all are! Feel free to add me as well

I think of it this way ... if I want to eat something higher in calories, I've got to work for it first.

So on Saturday, my husband and I cycled 42 km up some decent hills in back of our place. When we came home, we had homemade tacos.

On Sunday, my husband and I cycled 27 km. When we came home, we had pizza.

This method has worked well for me so far.

And I prelog. On Friday, I enter the calories for the tacos and pizza so that I know how much work I have to do to afford them.

Ya, my fiance and I had pizza last night, but I'd been swimming and gardening earlier. Also, we had a big salad with the pizza, and of the 8 pieces, I only had 3, instead of our former 4:4 split. Additionally, I added veggies to the salad and used homemade tzatziki sauce instead of regular dressing. All these little choices add up to me being able to indulge in pizza while remaining in a calorie deficit.

Bad "moods" was a typo. She meant "meals."