Weekend Woes. I need help!

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angelfreak

Joined: Oct 10
Posts: 11

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Posted: 29 Mar 2012, 08:21
Monday - Friday I can stick to my diet pretty well, but the weekends....oh....the weekends.

I'll be out and about and suddenly it's lunch time, "Hey, I'm hungry. Let's get some lunch." And it all goes down hill from there. I am not sure why it is that once I go off, even a little, I end up giving up for the day. I really, really need to figure out how to stop this. It's killing my weight loss.

Anybody have any suggestions? I need help! Sad
sesnyde

Joined: Jun 10
Posts: 35

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Posted: 29 Mar 2012, 08:39
I don't have any good suggestions, I'm afraid... I am just as bad. My son races cars and we're just starting into race season again and I can NOT be good when we go. I feel like that's my one "cheat" night, but then I regret it ... and tend to be "bad" the rest of the weekend, only to start up with renewed intent on Monday. I'm all for some suggestions as well!
mars2kids

Joined: Mar 11
Posts: 1,293

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Posted: 29 Mar 2012, 09:56
I am not the best on the weekends either, because I'm home and don't have work to keep me distracted from all of the food in the cupboards. What I've been doing is making sure I have some healthy things to make around the house for the weekend, and I'm trying to get on here and log my calories. I wasn't logging my calories on the weekend but when I started logging them and seeing how much worse I really was eating on the weekend, it has kept me eating better and exercising on the weekends to see what I'm really doing. Try to make lunch at home and keep it healthy. Also, if the weather is nice, go out and get some fresh air if possible, sometimes the fresh air and sun will curb the cravings. If you are going somewhere, try to pack some healthy snacks and you have to practice making yourself eat them and not junk (I know that's hard). I think a lot of us struggle with this, but with time we can all do better. Good luck!!
Goals for 2014:
Complete Couch to 5K- DONE!!!
Sign up for and complete a 5K- DONE!! 35 mins.
Plan at least 3 outings with the family that involve being active- 2 done
kattk

Joined: Aug 10
Posts: 145

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Posted: 29 Mar 2012, 10:43
i think this is a hard task for the majority of us.
figuring out the REASON is your first task. if you know why you do it on the weekends then you are 1/2 way there to solving the problem.

monday thru friday is usually easy because we have the same routine. so the trick is to make sat and sun a routine as well. you can do this not in what you do because we all do different things on the weekends but with what and how you eat.

for me it was like mars2kids suggested, i didnt write things down. even if you cant log into the site to add what you are eating, carry a pad of paper and a pen with you. most places give you the calorie content in their food these days. sit down at a table. figure out the calorie content and your order BEFORE you order it. if your are going somewhere say like sesnyde said, the races, well, you have been there before so you know what they serve. it is usually the same things at those kind of places. figure out your entire days calories the night before. then stick to it. take some snacks with you. ask for no mayo and no cheese. you wont miss them with pickles, tomatoes, mustard on it. i never do.
then save some calories for popcorn or a glass of wine after you get home Very Happy

hope this helps...and at least you start over on monday!! Smile

ps....try and give up on "cheat" days. they never work. i have days that i do eat more calories than other days but i never refer to them as a "cheat day" do you know why? because, in my brain, i would consider a "cheat day" as a "free for all day" and like you, the whole weeks progress is shot! so now i dont plan a day to have more calories. if i happen to go over on a particular day then i just dont go over the rest of the week. now, when i do go over, it is only by about 300 calories not 1,000 Smile
Katt
Randall_

Joined: Mar 12
Posts: 6

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Posted: 29 Mar 2012, 10:46
I am so new to this game that I am not sure my recommendation will work for you, but as a person who eats horribly I came to the conclusion to carry food with me. I work 12 hour shifts and if I don't pack anything I go for the vending machine and or fast food joints. It takes time in the morning to set my meals for the day, but I find its much easier to resist temptation if I have an alternative at hand. (Not infalable, just helpful.)

Take a day in your week to portion out snacks and meals into baggies or tupperware. If its the right portion you won't be tempted to grab more if it's in a larger container. (Ex. nuts, open the jar and just pack 14 nuts in a bag or grapes)

GL
kstubblefiel...

Joined: May 10
Posts: 1,400

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Posted: 29 Mar 2012, 10:48
Realistically you can't avoid eating out all the time. It sounds like a little planning ahead could help...I don't eat the greatest on the weekends either, but I do take some time to think about what I have going on & plan the best I can. I make sure to bring some healthy snacks in my purse & sometimes blend up a protein smoothie to bring along to curb my appetite for not too many calories. If I'm going to dine out, I try to limit it to once a day & eat light the rest of the day. If I can't avoid dining out twice in a day, I'll try to make wise choices at the restaurant & use my Blackberry app to look up nutritional content.

There are really no excuses, it sounds like the problem is more mindset-related than anything else. Take the time to prepare so that you're never "going off" in the first place. It's ok to give yourself permission to not eat perfectly sometimes, but you have to figure out how to place limits around it so you can still lose weight.

Not sure what diet plan you're following, but cyclical diets like the Spike Diet are designed so that you eat at a lower calorie level 6 days a week then have one day to eat whatever you want at a very high level. It might be something to consider.

Kat | NO EXCUSES, JUST RESULTS | Next milestone - 256: 60 lbs lost
2013: still up from 1/1, but coming back down...
2010: 50.4 lbs lost | 2011:17 lbs lost | 2012: 1 lb gained
How I did it: http://stubbysticks.wordpress.com/weight-loss-summary-by-month/
angelfreak

Joined: Oct 10
Posts: 11

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Posted: 29 Mar 2012, 12:21
Thank you so much for your advice. I will try planning out my weekend and see if that gives me more self-control. If anyone else has some suggestions I would be grateful for any thoughts or ideas you might have.

kstubblefield - Contratulations! 80 lbs! That's amazing! Two years and still dropping....you are an inspiration!
JinksE21

Joined: Mar 12
Posts: 43

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Posted: 29 Mar 2012, 13:18
Weekends can be bad for me too! I try to plan better like when I know I will be going out for dinner with friends and then to a bar, I look online to see if the restaurant has their menu posted online. If they do, I look at my healthy options and try to get the nutritional information for them or guestimate as much as possible. The internet is full of nutritional resources! If there is something that I want to treat myself with like spinach artichoke dip, I make plans to split it with people and if no one wants to split it, I don't get it otherwise I would eat the whole thing. You also have to be honest with yourself...will you have the control to just have a few bites? If not, don't get it! I have gotten into sharing entrees with my husband as well.

One thing on the days I know I will be going out is to make a huge egg white omelet with lots of veggies. Very filling and I know I am getting in my servings of veggies that I may not get in later that day. I also eat a huge salad with a little protein like chicken or tuna for lunch.

Even if I don't make the best choices when I do go out, I don't feel as guilty as I used to which helps in getting back on the plan the next day! You can do it!!
kstubblefiel...

Joined: May 10
Posts: 1,400

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Posted: 29 Mar 2012, 22:52
angelfreak wrote:
kstubblefield - Contratulations! 80 lbs! That's amazing! Two years and still dropping....you are an inspiration!

Thanks so much! It's been a long process & it's still going...but the most rewarding work I've ever done. Very Happy

Kat | NO EXCUSES, JUST RESULTS | Next milestone - 256: 60 lbs lost
2013: still up from 1/1, but coming back down...
2010: 50.4 lbs lost | 2011:17 lbs lost | 2012: 1 lb gained
How I did it: http://stubbysticks.wordpress.com/weight-loss-summary-by-month/
asagohan

Joined: Jun 11
Posts: 229

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Posted: 30 Mar 2012, 00:22
I have spontaneous friends. I use this website to figure out what is the healthiest thing to eat.

http://eatthis.menshealth.com/home
Diablo360x

Joined: Jul 11
Posts: 817

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Posted: 30 Mar 2012, 02:38
Calories can be found for almost any restaurant. Just eat and count your calories. Are you being too restrictive during the week?
Love your food or risk failure. No quick fixes, this is a lifestyle change. No extremes are needed just consistency.
umdterpsgirl

Joined: Aug 10
Posts: 234

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Posted: 30 Mar 2012, 11:47
angelfreak, after taking a quick look at your food diary I'd suggest trying to record what you eat every single day (especially the weekends!). I see a lot of Sundays without any data. The very act of recording and being aware of your overall calorie intake over a week or a month can be very eye opening and often results in eating less.

Also, eating out isn't a sin and is going to happen. The key to keeping the calories in check is to try to make good choices. If you have a pasta dish, have a side salad with it instead of garlic bread. Same goes for eating pizza. Pass on the breadsticks and have a large salad and only 1 or 2 pieces of pizza. Substitute that side of fries with a steamed veggie or plain baked potato. If you know you are going out to eat for dinner, try to eat lighter the rest of the day.

While many chain restaurants have nutrition information, not all do. Chinese restaurants are especially difficult to determine. Ask for your dish steamed with garlic and ginger instead of stir fried and avoid the fried egg rolls and dumpling appetizers.

For restaurants without nutrition information listed, I try to pick items that are grilled, not-breaded, try to stay away from creamy sauces and dressings, and try to avoid anything starchy. Entree items often have less calories than the sandwich items, but you can also order a sandwich/burger/etc. and eat it open faced or without the bun to save some calories. I also tend to pick seafood items (shrimp, fish, crab) because they are lower in calories than most proteins.

And my number 1 tip for surviving eating out is ask for a takeout box when they bring your meal. Immediately put half of it away to take home. Cuts the number of calories in half and you have tomorrow's lunch!
julikell

Joined: Nov 11
Posts: 9

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Posted: 30 Mar 2012, 13:03
When I go out to eat, I usually stick with salads or fish. Also, I weigh myself on Monday rather than Friday. If I weigh myself on Friday and I've (hopefully)lost, I'm tempted to go a little crazy on the weekend.

Also, the planning is a great strategy.
Diablo360x

Joined: Jul 11
Posts: 817

      quote  
Posted: 30 Mar 2012, 18:57
umdterpsgirl wrote:
angelfreak, after taking a quick look at your food diary I'd suggest trying to record what you eat every single day (especially the weekends!). I see a lot of Sundays without any data. The very act of recording and being aware of your overall calorie intake over a week or a month can be very eye opening and often results in eating less.

Also, eating out isn't a sin and is going to happen. The key to keeping the calories in check is to try to make good choices. If you have a pasta dish, have a side salad with it instead of garlic bread. Same goes for eating pizza. Pass on the breadsticks and have a large salad and only 1 or 2 pieces of pizza. Substitute that side of fries with a steamed veggie or plain baked potato. If you know you are going out to eat for dinner, try to eat lighter the rest of the day.

While many chain restaurants have nutrition information, not all do. Chinese restaurants are especially difficult to determine. Ask for your dish steamed with garlic and ginger instead of stir fried and avoid the fried egg rolls and dumpling appetizers.

For restaurants without nutrition information listed, I try to pick items that are grilled, not-breaded, try to stay away from creamy sauces and dressings, and try to avoid anything starchy. Entree items often have less calories than the sandwich items, but you can also order a sandwich/burger/etc. and eat it open faced or without the bun to save some calories. I also tend to pick seafood items (shrimp, fish, crab) because they are lower in calories than most proteins.

And my number 1 tip for surviving eating out is ask for a takeout box when they bring your meal. Immediately put half of it away to take home. Cuts the number of calories in half and you have tomorrow's lunch!


Great tips! I personally avoid chinese now because I would have a hard time estimating calories and stopping myself at one plate.
Love your food or risk failure. No quick fixes, this is a lifestyle change. No extremes are needed just consistency.
asagohan

Joined: Jun 11
Posts: 229

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Posted: 30 Mar 2012, 19:51
I dont do chinese food anymore, Japanese is easier to eat at because half of it is all fat burning. Again, the Eat this! Not that! website can be your best friend if your stranded at Ihop and don't want to eat 2 days worth of calories.
Athena63

Joined: Oct 11
Posts: 29

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Posted: 01 Apr 2012, 14:37
one mental trick might be to write a post it note for yourself to keep in your wallet - what is your strongest motivation for weight loss. Read the note before going to the restaurant. Go wash your hands once you're there, and read it again. Once you have your head in the right place, your food selections might be easier. It's just a habit, and you can change it by planning ahead!
Chris
paperiniko

Joined: Jul 11
Posts: 343

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Posted: 01 Apr 2012, 15:13
I believe the flaw lies with the "diet" approach that a lot of people including many here adopt.
I am now convinced, maybe controversially, that diets not only do not work but make you fatter.

Thinking that in order to shed fat we need to follow religiously a diet is a concept that contains in itself the seeds of failure, first because what is even more important than loosing weight is adopting a lifestyle and habits that one can follow without too much effort forever. Following a rigid diet gives you the dangerous illusion that if you are very good and observant of the religion (diet) of choice you will achieve the goal and then you will live happy ever after going back to a more or less normal diet.

That is never going to happen and the stricter is the diet the more likely is the failure, because we see even the smallest breach as a hole in the dam and as an excuse to run away from a religion that deep down we hate. Even the smallest disappointment such as a failure to loose weight or slice of cake eaten against the prescriptions become mortal sins that damn you and push you to fail.

Of course there is no easy solution, but I can only give my point of view based on my experience.

I do not follow any specific regimen and I eat what I like (ie for instance a lot of pasta)but I find extremely useful the calorie counting approach because not only it allows you to keep your intake in balance but also liberates you from the guilt feeling if you want to eat some treats or design meals around your preferences rather than following the ridiculous prescriptions of the last fad diet/religion. It is not important to keep a calorie deficit every single day, what is important is to keep it over a period, actually having high calories days helps both psychologically and physiologically to keep a balance.

Another important decision is not to become slaves of the scale because that in my experience can only hurt and not help your efforts. It is ok to weigh from time to time, but doing it every 2-3 weeks as opposed to every day helps me to put the weight in perspective avoiding the short term illusion or disillusion that comes with it.
I am not sure this will work forever but I know that so far it has allowed me to do some changes that before I never manage to implement for so long and without much effort other than the logging bit which I do religiously. Just my experience of course.
jsfantome

Joined: Mar 10
Posts: 1,868

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Posted: 01 Apr 2012, 15:16
I think sometimes we have to be honest with ourselves... and take a look at the BIG PICTURE to see if there is anything valuable here to learn.

Basically, you are within two pounds of where you were last year in the spring of 2011.

And you spiked up by the end of the year, and came back down, but only still w/in a 5-7 lb range.

You've only lost aprox 2 lbs in the last 60 days.

So what you are calling a 'diet' is really your 'way of eating'. And I would predict that continuing to eat low fat, low calorie over the week days, and higher count calories over the weekends, will likely continue to produce poor, if any - results.

Wrapping your mind around the problem, and determining if you can muster up the motivation to make some changes... could easily be your solution. I think, you need a new plan. Cause the one you got...ain't meeting your needs! (if you are serious about wanting to lose the weight, and permanently develop a lifestyle to keep it off.)

Live, Love, Laugh ...make each day memorable and enjoy the journey.

The bar noted below, does not tell the entire story!
sisigst

Joined: Apr 10
Posts: 1

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Posted: 02 Apr 2012, 16:18
Weekends are very hard. I have been eating low calorie low fat foods since march 12 2012 and it has really helped me to start losing weight. I have 3 children 6 mo 2 and 4. Getting some exercising in is difficult but I do it when I can. so far I have lost 14 lbs. If I snack I snack on pumpkin seeds or peanuts. Every once in a while when I need to taste something sweet I have 2 of the sugar free oreos and drink plenty of water after each one. So far it has helped keep down my sweet craving. I think if I had a personal cook to make all my healthy meals it would be a lot easier for me but I do what I can. I am determined and that is a very helpful thing.
tglenna

Joined: Feb 10
Posts: 222

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Posted: 03 Apr 2012, 15:42
Keep an apple or some nuts with you and snack on those so you don't get overly hungry. When out, opt of a salad with dressing on the side so you don't sabotage yourself. Subway is a great choice as long as you aren't adding extra calories in the sauces and cheese. There are plenty of ways to keep on track when you are out and about. It takes a little thought and planning, but you can do it. It all comes down to a choice in the end. Choose your health!



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