Strategies for Weekend Success

I agree with the above poster. My goal isn't to have the same routine seven days a week -- I have a workday routine and I have a day off routine. I intentionally created good habits on the weekend, making it easier to stick to them without too much thought.

I pre-log so I understand how many calories to eat the rest of the day if I'm doing something fun (brewery visit, party, dinner out, etc). I chose active hobbies so my calorie burn is higher on Saturday and Sunday. Sometimes I bank calories.

I agree with the strategies already mentioned (I do a version of all of them), but would like to add one more. Since I have more free time during the weekend, I make a point to move more. Either Saturday or Sunday (or both), we'll do a big hike (8+ miles) or a long run (for us, 6-7 miles). I'll also spend a couple hours each day on strength training or yoga. *(Important factor: husband is active with me, and we don't have kids). Because I'm exercising so much, I'm able to be a little more flexible with my calories. Also, all the time spent exercising is time I'm NOT sitting on my couch snacking (which is a bad habit that I can fall easily back into on weekends). This obviously doesn't work for everyone (lack of free time, lack of mobility, etc), but it does for me. The only caveat is that you have to make sure you don't go overboard thinking you can eat whatever you want - it's more important to put in place strategies mentioned above such as logging food ahead, eating a later first meal, etc. Finally, this works for ME because it boosts my mood and I have fun with it. I have slowly built up to this amount of time spent exercising. This probably wouldn't work for someone if it feels like a chore - everyone wants to be able to enjoy their weekend! Anyway, it's worked well for me and worth a try! Even doing something like taking a long, leisurely walk could have a similar benefit.

gallicinvasion wrote: »

Don’t think of it as “my normal routine is uprooted”. Think of it as “I am now engaging in my weekend routine.” You basically have to give yourself a little structure on Saturdays and Sundays, just like you do with the workweek.

Here’s mine. I bank just a few calories (100 or so per weekday) so that I have a little more flexibility on weekends. I look at my average weekly calorie target rather than hitting the same number all seven days; it’s a great way to de-stress about perfection.

Also, on Saturdays and Sundays, i make a general plan for food when I wake up, and log it in my app. It can change later (amounts, specific foods), but I generally know around what times I will eat my meals and around how many calories they will be. This helps when you’re planning to eat a little lighter during the day if there’s a big event in the evening.

Finally, I wake up around 8 rather than 6:30 on weekends, so I push my first meal to around 11 or 12. This way, it allows me to control daily calories a little better and leave room to eat at special events.

Wow. Yes. Precisely, to the word, all of this. Cheers!

When I was in real buckle down and lose mode (I lost 90 pounds), I ate the same every day. I needed that kind of routine and discipline. Over the last three years I've put about 10 pounds back on so I've been working on those since the new year. This time I'm doing what others have suggested, banking during the week so I have more room on the weekend, and its working well.

I think that where you are in your weightloss journey and what type of discipline you need to reach your goals will largely determine what works best for you.

I think identifying the strategy that will work for you starts with identifying why you are struggling. Some common ones that we see here from people:

1) More social events on weekends
2) Alcohol
3) People at home eating more food around you
4) Lack of structure or boredom
5) Not having enough treats during week
6) Calorie deficit is too steep
7) Expecting oneself to eat only "clean", "healthy", "low carb", or some other form of restriction.

Banking calories, which is something I also do, would be a good idea if you need more calories for social events but a bad idea if your calorie deficit is too steep.

I try to stick to maintenance calories on weekends and eat as healthy as possible at restaurants. If it's something like going out-of-town and I can't take much food, I'll skip eating any/less exercise calories back the previous week unless I'm really hungry.

Some great thoughts on here already. So far my weekends have been okay, I use the extra time to try and move more and in different ways during the week, especially on Saturday, and also cook things that I wouldn't have time to cook otherwise. I preplan some of it, and I nearly always have eggs and vegetables of one type or another for both breakfasts, plus some kombucha or maybe a special kind of fruit if I've gone shopping. That helps me break up the routine. Sometimes I'll make a smoothie or something that I normally don't get, though I'll still watch portions and macros. There have been times when my calories have been lower than normal because I'll have banked some for a big dinner then the spouse will make something light.

nuzziek wrote: »

I agree with the strategies already mentioned (I do a version of all of them), but would like to add one more. Since I have more free time during the weekend, I make a point to move more. Either Saturday or Sunday (or both), we'll do a big hike (8+ miles) or a long run (for us, 6-7 miles). I'll also spend a couple hours each day on strength training or yoga. *(Important factor: husband is active with me, and we don't have kids). Because I'm exercising so much, I'm able to be a little more flexible with my calories. Also, all the time spent exercising is time I'm NOT sitting on my couch snacking (which is a bad habit that I can fall easily back into on weekends). This obviously doesn't work for everyone (lack of free time, lack of mobility, etc), but it does for me. The only caveat is that you have to make sure you don't go overboard thinking you can eat whatever you want - it's more important to put in place strategies mentioned above such as logging food ahead, eating a later first meal, etc. Finally, this works for ME because it boosts my mood and I have fun with it. I have slowly built up to this amount of time spent exercising. This probably wouldn't work for someone if it feels like a chore - everyone wants to be able to enjoy their weekend! Anyway, it's worked well for me and worth a try! Even doing something like taking a long, leisurely walk could have a similar benefit.

Yes, I have a desk job during the week and am more active on the weekends.

I miss the days when I was a full time yoga teacher or had other active jobs when I was active all week long.

My mom is retired, is super active, and struggles to stay above underweight.

Why do things to wrong during the weekend? Are you bored or don't know what to do other than to sit around or go to places where food is plentiful? If so then try to find something to do. Keep yourself busy. This could range from cleaning the house to going on a hike to learning new skills or something completely different. Just don't do what you do when you overeat.