How Do I Conquer Saturdays
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Hammig74
Posts: 28 Member
I have been maintaining for five months and there are so many good habits I’ve created. One area I’ve consistently fallen short is my Saturdays. I eat what I want, but I don’t want to eat 2000+ calories in excess every Saturday. How do I indulge without going off the rails? Planning? Drink more water? Wire my jaws shut? What????
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Replies
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things that have helped me with this are purposely getting in a lot of extra exercise on Saturdays - basically designing my Saturdays around doing ALL of the hiking, swimming and/or bike rides and then eating whatever (within reason). If this applies, I've found it helpful not drinking alcohol or drinking it far less, and planning a bit more ahead of time. I DO NOT mean "plan ahead of time and eat under calories with no indulgence"...no way! It's my splurge day. I just mean, planning like "I'm having the much-craved donut & coffee in the afternoon AND going out at night to a nice restaurant dinner with my husband, so I'll have a regular breakfast and lunch like I eat through the week". Stuff like that. Trade offs I guess.10
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My tactic is to do a long run or walk early on Saturday to build up a 500+/- deficit and try to keep busy with chores or activities to stay out of the pantry.
Then, I skip breakfast and split my cals 1000 lunch and 1000 dinner. And I pretty much have stopped drinking, but when I do, it’s no more than 2 drinks with dinner. Wine, beer or vodka soda.
Day drinking will get me every time. Tons of calories and leads to bad decisions later. Like Taco Bell and Haagen Daz.13 -
Treat it more like a day where you're consistent. Like most people, the weekends put many in this mental thought that it's relaxation time. Your body doesn't recognize it's Saturday, so it just does it's daily job of breaking down and absorbing calories like any other day. What you could try is to just have a little something EVERYDAY within your calorie deficit and keep that consistent so that Saturdays aren't so hard.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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I "bank" calories earlier in the week so that I can "spend" them on the weekends; and I try to still plan breakfast (savory oatmeal) and lunch (big salad) consistent with my weekdays so that Saturday dinner / evening is really the only wild card. And the beertender at my favorite local brewery knows to always give me a water glass so I'm drinking a glass of water for every beer!6
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Eat slowly, masticating everything you put in your mouth and savor the delight of the flavors and textures. Take pauses between much like you rest between exercise sets. Drink plenty of water along the way. Ask yourself if you’re full and find other things besides another bite of food to cultivate your Saturday joy.4
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Maybe fill out your weekend food diary ahead of time?1
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I practice moderation...I might eat French fries and a donut, but I’ll cut the portions in half so I still stay close to my allocated calories. I eat slow and enjoy the flavors5
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So many good ideas here. I have the same struggle on weekends. I find that I need to adhere to my weekday eating earlier in the day (I don't eat breakfast, I snack on veggies around 10:30, eat lunch around 1pm, more veggies, allows for a hearty dinner later.) Still, it's hard. I find sunny afternoons so conducive to finishing my work outside, showering, and then settling in with my husband and a bottle of bubbly on the grass...1
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I usually relax in the morning with some coffee, go for a walk maybe, push my first meal til later than usual (11 am to 1pm) and eliminate my normal afternoon snack. This means I can use my breakfast and afternoon snack calories to allow for bigger lunch, dinner, dessert, or drinks than I usually have on a regular work-day.2
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I eat at a slight deficit during the week so I can eat more on weekends. That doesn't mean I can go all out on the weekends, though; it means I can have a restaurant meal or two, and maybe a treat or two.2
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Read the book The Anderson Method. He recommends cutting calories during the week so you build up a surplus you can use on the weekends. You cut a few hundred calories a day during the work week and by Saturday you have 1500+ extra calories built up. Then you can indulge a bit on the weekend without worry. You have to manage your weekly calorie count to lose or maintain weight. Going over one day is fine as long as you go under on other days. Rosebarnalice is using the same method of banking calories.
Anderson is a counselor who lost 140 pounds and has kept it off for 30 years. He knows weight loss and understands human psychology. We all tend to eat more on the weekends. I use his plan along with MyFitnessPal to do the tracking. It has worked well for me and I indulge a bit every weekend without worry. I've lost 32 pounds so far and am 15 pounds from my goal weight and do not feel deprived at all.
One thing I do when I know I'm going to go way over is some extra exercise on Saturday morning. It's not really necessary but makes me feel better about it. I hate seeing a red calorie count even though I know I'm still okay for the week.
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Analyse the difference between weekdays and Saturdays/Sundays. I'm going to assume the primary difference is scheduling outside your control. If true then an answer is to schedule out your Saturdays.
I plan out a long run/bike/swim on the weekends for training, but this also eats up time where I can't be eating. I also plan out other activities which aren't about eating. Home maintenance, DIY, hikes with the kids, etc.
Prebudgeting and prelogging also helps your mindset so that you know what you can and cannot eat.1 -
I punish myself at the gym every Saturday morning.
I'm not going to negate that training effort with a garbage diet.10 -
Truthfully I don't really worry about it. I manage my breakfast and lunch on Saturday (and the weekend) and may go over on Saturday night. But when I look at the whole week I'm generally at or under on net calories. And I've been maintaining for over 6 years. I do exercise every day w/cardio and strength a couple times/week and regularly get over 16,000 steps.1
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My highest weight was 637...now 267.6...been under 300 lbs. For 3yrs...(goal 190) Saturday is major house cleaning...going to the market...washing the car...and any other errands that require me to walk, lift , bend , stretch ( any activity that will allow me to burn calories) I usually dont stop running errands to eat , however I am constantly consuming fluids...( my water bottle is my true " American Express ") I never leave home without it...lol Hubby and I usually have date night on Saturday so a couple of drinks and a nice meal out is not unmanageable due to my earlier activities.9
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I eat on my fitness plan all week long and during the day on Saturday...then have drinks and dinner out Saturday night and sometimes do the same on Sunday. I did that the entire time I lost me weight and I do it now that I maintain..0
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Not just Saturdays but Sundays too, basically the whole weekend from Friday evening is a real challenge. Good thing is that I don’t drink alcohol and have really cut back on soft fizzy drinks, but my weakness is tasty food, good and bad, especially puddings/desserts. For me the trick is as an earlier reply said, keep the physical activity levels high over the weekend to balance out the calorie intake. Resisting temptation to eat over the weekend is very hard when do much tasty food is on offer everywhere & from everyone. Is it rude to say ‘No thanks’ especially if someone has spent a lot of time making something tasty?
Keep up the fight though.2 -
I treat the weekend like a fast day and try to eat only with the family. If I have my normal shake, then oatmeal and a light lunch, my calories in go sky high after dinner and a drink or 6.1
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I've been maintaining for over 6 years. I eat pretty well during the week...I enjoy myself on weekends, though I don't go off the rails or anything...but that's definitely when we attend social gatherings and whatnot. My maintenance calories are around 3,000...so going over by 2,000, while possible, would be a stretch...like I said, I'm not going crazy or anything, I'm just more relaxed about my diet. Sometimes if I know we'll be attending a big BBQ or something in the evening I'll do IF (sometimes not) and possibly eat a lighter lunch.
Saturday morning is also my longer ride since I have time...so I'm getting some more calories there.
Saturdays, and weekends in general have never impacted my weight maintenance. I never got fat in the first place because of Saturday...it was all the other 6 days of the week. But like I said, I'm not really one to just run completely off the rails...that would be a self control thing.
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