Losing during week and gaining all of or more back on weekends
shubk
Posts: 2 Member
Hello,
I have been losing pretty much same pound for last few months. I lose weight during the week and then one or two big meals during weekend, I gain it all back. Even on days when I do extra exercise, it isn't working. What are some of your strategies for not gaining weight back on weekends?
thanks
I have been losing pretty much same pound for last few months. I lose weight during the week and then one or two big meals during weekend, I gain it all back. Even on days when I do extra exercise, it isn't working. What are some of your strategies for not gaining weight back on weekends?
thanks
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Replies
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Eat less.0
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Don't change your diet on the weekend.0
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Those one or two big meals must be huge for you to be canceling out your deficit for months. At least you're eating at maintenance, though.0
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i dont eat any different on the weekends than i do during the week.
you also may not be logging/weighing accurately, as such, may be eating more than you think you are0 -
I think a ton of people have this problem, if it makes you feel better. Some people will cut cals from their weekdays so they can fit in more food on the weekend (as long as it averages out to a healthy deficit). Some people just strictly control themselves during social events.
I know a lot of people have this issue due to alcohol consumption. One mixed drink can throw you up over your maintenance calories pretty quickly - as can several of the "meatier" beers.0 -
callsitlikeiseeit wrote: »i dont eat any different on the weekends than i do during the week.
you also may not be logging/weighing accurately, as such, may be eating more than you think you are
This. My big weekend meals are usually because I'm out with friends and don't have my scale, so I eyeball it.0 -
I eat eat 1200 five days a week. That gives me an extra 1500 calories that i can use on the weekend. So I can eat 2250 on Friday and Saturday without blowing my week.0
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This is how I maintain.
To lose, you can't erase your weeks worth of work.0 -
If you've got that "weekend mindset" (i.e., to indulge in treats and blow your calorie limit) then try saving calories during the week to spend.
Try rethinking the weekends, though. They're really not an excuse to go nuts.
Make sure your calorie goal is sensible too.0 -
Great insights so far. so how do you change that weekend mindset? Eating less during week and eating more on weekends don't work for me.0
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It took me an embarrassingly long time to figure it out, but I get depressed on weekends because I used to go out dancing and now the club scene here is dead.
So now I try to get out and go somewhere and do something nice and food-free for myself every Friday and Saturday and then I go enjoy some fresh air and exercise on Sunday.0 -
Eat less during the week so you can indulge on weekends without going over your calorie intake. It took me awhile to learn that, I use to call weekends,'Blackout days' because I would binge on sweets,' treating' myself for the excellent week progress. I ended up hating how I've felt, then started indulging less. I'll still splurge on cinnamon rolls, ice cream and cookies, but only if I've saved up calories from the week. Works very well with me now. Wish you the best!!!0
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Great insights so far. so how do you change that weekend mindset? Eating less during week and eating more on weekends don't work for me.
What are you doing that you're eating thousands of calories more in two days? Are you going out with friends? Drinking lots? Ordering take out? It'd be easier to offer help if we knew how you're going over.
Without knowing any of that, i'd just suggest that if you won't eat less during the week, then perhaps just plan out your weekend ahead of time and log it. Exercise more to give yourself extra calories to eat.0 -
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Great insights so far. so how do you change that weekend mindset? Eating less during week and eating more on weekends don't work for me.
Looks like you have 18 pounds to lose. Is your calorie limit set for losing .5 lb per week? If it is set for anything more aggressive, you'll have less calories to work with.
Can you incorporate extra exercise into your weekends? Cardio earns more calories.
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The sodium content in food at restaurants can be a real killer and give big fluctuations on the scale.
I volunteer to drive to cut back on alcohol calories. I ask friends to socialise while doing active things - a friend and I did an 8km walk and coffee instead of drinks and dinner last weekend. I leave additional deficits through the week (from exercise rather than eating less) to give me some wiggle room. I plan ahead as much as possible, eat lightly before I go out and then order something smaller. I also suggest restaurants I know have more suitable options for me.0 -
Eating more on weekends can be balanced with more activity. Take a look at what you are doing not what you are eating. Use the weekend to go hiking or shopping and eat lovely meals.0
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My suggestion is stop looking at your weight as a daily thing, look at your weightloss for the week or month.
So if you do that it shows your not losing, that means your eating at maintence and not a deficit.
You need to create a deficit.
Either eat less on the weekend, or less during the week or both.
Maybe on the weekend when your eating pizza or Chinese or downing half a bottle of scotch or what ever it is you do for a good time, just cut back a bit. Eat to maintenance on the weekends, that way your losing during the week and not gaining on the weekend.0 -
Great insights so far. so how do you change that weekend mindset? Eating less during week and eating more on weekends don't work for me.
Are you logging everything you eat and drink on the weekend (and during the week)? If not, I suggest you start. The awareness could help.
If yes, would you change your Diary Sharing to Public? If I can take a look, I can offer suggestions. http://www.myfitnesspal.com/account/diary_settings
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Hello,
I have been losing pretty much same pound for last few months. I lose weight during the week and then one or two big meals during weekend, I gain it all back. Even on days when I do extra exercise, it isn't working. What are some of your strategies for not gaining weight back on weekends?
thanks
Don't eat the big meals on the weekends?
Also, regarding the exercise, you've got to exercise a lot to compensate for a big meal. I don't know what you're doing in the way of exercise, but, for example, a 1-hour walk will burn about 200 calories which will hardly make a dent in a big meal.Great insights so far. so how do you change that weekend mindset? Eating less during week and eating more on weekends don't work for me.
Why are you eating big meals on the weekends?
Is it just a habit you've gotten into?
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Hello,
I have been losing pretty much same pound for last few months. I lose weight during the week and then one or two big meals during weekend, I gain it all back. Even on days when I do extra exercise, it isn't working. What are some of your strategies for not gaining weight back on weekends?
thanks
Don't eat the big meals on the weekends?
Also, regarding the exercise, you've got to exercise a lot to compensate for a big meal. I don't know what you're doing in the way of exercise, but, for example, a 1-hour walk will burn about 200 calories which will hardly make a dent in a big meal.Great insights so far. so how do you change that weekend mindset? Eating less during week and eating more on weekends don't work for me.
Why are you eating big meals on the weekends?
Is it just a habit you've gotten into?
I don't think going over is always about having a big meal. I save up 1500 calories during the week to divide up amongst Fri and Sat. I can have a normal day on Friday and then go to a movie and have some Popcorn and a coke and just that is 750 calories. Then Saturday night have a couple of slices of Pizza and a beer and it uses up my remaining balance. I have found after doing this for 6 months you also need to feel normal. The less you deviate from who you are the more likely you are to continue. But planning your life is key. If you're gonna go over your normal routine than you eat less at some other point or you exercise to burn it off. Do what ever is easiest for you.0 -
I save calories from weekdays then use them on weekend. You don't need to consume all of them on weekend.0
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I can 110% relate to this.
Before I discovered MFP, I was totally uneducated about the weight loss process and ate a very low calorie diet throughout the week teamed with exercise (we are talking around 600 calories a day + an hour cardio session a few times a week - crazy). Come the weekend, all hell broke loose and they were my days of 'freedom'! I literally ate and ate and ate, even if I wasn't hungry - purely because I knew that waiting for me in the next two days was another week of pure restriction and deprivation. Regardless of my very low Mon-Fri days, my absolute gluttony at the weekend caused substantial GAINS every now and again. I literally wasn't losing weight because my weekends were so enormous.
This whole method ^^ proves that a sensible, reasonable and realistic calorie deficit is the ONLY way to lose weight and keep it off. I'm now eating 1500 calories per day plus 4 work outs a week. This number is totally fine for me and I can fit my weekends around that number too so I'm not binge eating out of desperation. This is the way to do it and I am consistently losing weight.
If I am under my 1500 throughout the week, I count back 7 days adding up my 'under' calories and bank it for a 'treat' at the weekend. This means I am still being able to have indulgences but still keeping that vital deficit.0 -
Hello,
I have been losing pretty much same pound for last few months. I lose weight during the week and then one or two big meals during weekend, I gain it all back. Even on days when I do extra exercise, it isn't working. What are some of your strategies for not gaining weight back on weekends?
thanks
I treat the weekend like any other day. I plan my food and prelog my whole day.
Try planning meals and pre-logging.
Are you logging everything as accurately as you can?
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I think this is a fairly common problem. A lot of people discuss this issue.
I don't really understand where people are coming from because I want to be healthy and lose weight every day. I don't really get why people toss their goals out on their days off. But if you know that you're going to eat more on the weekends, maybe drop your calories lower during the week? See if that helps.
Or maybe just stick to the plan on the weekends. Don't drink the booze or eat out or whatever it is you're doing that ruins the good work you did during the week.
Now that you've figured out the problem, I'm sure you can find a solution.
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I don't treat the weekend any differently than the rest of the week. Weight loss doesn't mean you have to ditch AWESOME food. My fiance and I absolutely love to find new recipes for alternatives to foods we would have "splurged" on before. Pizza made at home is awesome and the whole pizza is less calorie dense than a couple slices of your typical chain restaurant. You can go out for drinks even. Just factor it in to your calorie allotment for the day. If you can't, don't do it. There's alternatives with everything you do.0
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I think this is a fairly common problem. A lot of people discuss this issue.
I don't really understand where people are coming from because I want to be healthy and lose weight every day. I don't really get why people toss their goals out on their days off. But if you know that you're going to eat more on the weekends, maybe drop your calories lower during the week? See if that helps.
Or maybe just stick to the plan on the weekends. Don't drink the booze or eat out or whatever it is you're doing that ruins the good work you did during the week.
Now that you've figured out the problem, I'm sure you can find a solution.
I kinda get it because we eat out usually at least once on the week end, so it's harder for my willpower... but I don't HAVE to have dessert or drink 3 beers or have fried chicken, you know? This week end on Saturday we went to a Renaissance Fair, I had a crepe and a pretzel (I had been craving both) and finished pretty much at goal for the day. On Sunday evening we went out and I picked soup and salad bar, loaded up on veggies with a bit of cheese, ham, and egg, skipped the mayo salads, and skipped dessert and was at my goal too. Obviously I had to estimate, but my point is that unless it's something I'm REALLY craving (looking at you, Cheesecake Factory pumpkin pecan cheesecake, soon), I'm not going to spend a ton of calories on something just because it's there. And if for some reason I HAVE to eat some pizza, I'll just have a slice or two and not 4.
Oh and you know what? I've been enjoying the lower calorie dishes I've been ordering for 2 years just as much, if not more, than the 1500 calories fried dishes I used to eat.0 -
Structure your weekend the same as you the other days of the week.
The weekend is not a holiday from your life.
You have the same responsibilities to your self on Saturday as you do on Tuesady.0
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