surviving the weekends

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GonnaGetAbs

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weekends are so hard for me. Especially when I'm by myself. I only have a half day on Friday so starting when I get out, my whole plan goes out the window. I ate over 3000 calories all 3 days, and that is a normal occurence. I do so well during the week, and lose what I've gained on the weekend, but then it happens all over again. And I'm not getting anywhere. but I don't know how to stop it. Anyone have any ideas? Please help. I feel horrible about myself because of this, and I want to stop feeling like that.
 
GonnaGetAbs said:
weekends are so hard for me. Especially when I'm by myself. I only have a half day on Friday so starting when I get out, my whole plan goes out the window. I ate over 3000 calories all 3 days, and that is a normal occurence. I do so well during the week, and lose what I've gained on the weekend, but then it happens all over again. And I'm not getting anywhere. but I don't know how to stop it. Anyone have any ideas? Please help. I feel horrible about myself because of this, and I want to stop feeling like that.
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This is me on weekends too!

I find the following helpful

Don't sleep in! I try to wake up at like 9-10am and have a decent breakfast. Whenever I dont have breakfast I tend to binge later in the day.
Then maybe go for a walk or do some exercise! It will keep you focused.

Maybe plan out your meals on a Saturday and Sunday?

Maybe try to limit your alcoholic drinks to 2 a night if that is a problem?
 
I had a really bad weekend this weekend :(

We decided to have a barbecue and invited a few friends over, so I made up a jug of Pimms, but somehow I ended up being the only person drinking it, and I don't think the chopped up apple in it countered the amount I drank, which was also responsible for me throwing away my usual self-control and eating a horrendous amount both on saturday and then on sunday too while "tidying away" the leftovers. In fact I'm really struggling not to snack today as well, and yet I know it has nothing to do with being hungry or even craving food.

I don't usually do any exercise, in spite of my best intentions to actually do some, so I think this week I shall just have to force myself, even though I'm so unfit I can't usually manage more than 5 minutes (on a good day) on an exercise bike or Reebok step.
 
While that has some great advice I know my real problem was the jug of Pimms.

I just need to get my brain back into diet mode.
 
The key for me was to treat the weekends like any other day. The reality for me was nothing changed other than the day of the week. That meant getting up and working out on Sat and Sun and counting calories just like I would any other day. I think the key for me was to be creative with my meal plans, not just the weekends but every day. Your imagination is the limit and healthy foods can be just as indulgent as anything. IMO the sky is the limit. If I feel like treating myself I head to the nearest specialty foods store and prepare something healthy that isn't typically on my normal menu. For example we bought a cool fire pit last weekend and wanted to sit out and enjoy the patio and BBQ for the weekend. So I jotted down some ideas and let all involved pick from the list and we planned a special Sat night menu which included grilling jalapeno sirloin burgers (fancy eh), strawberries dipped in chocolate syrup, baked hand cut french fries and a roma tomato salad with red onion, capers, FF bleu cheese dressing and caviar topping. It was an old fashioned BBQ pig out and at the end of the day I had to drink a protein shake to meet my daily calorie needs and that was after several handfuls of FF Lays chips, hummus and a bunch of wine. Point is nothing is off limits you just have to be creative, any high cal food or recipe can be made healthy. I eat what everyone else around me eats I just take more care. For example I weigh my strawberries and measure out my chocolate syrup, count how many chips I eat etc.

Try new things, read labels and look for low cal alternatives, healthy low cal foods are out there. Now more than ever. If you think you may go overboard on weekend nights eat a light breakfast and lunch, total calorie intake is what matters. Besides a day or two of eating above your cal goal or maint level isn't going to kill anyone, just make adjustments before or after.
 
Weekends? Ugh

I hear you. I can go all week with a decent appetite and then the weekend hits and I just eat a ton. Not good. I have found some things that work though.

I try to keep busy so my body thinks its just another day "at work". So what I do is make a point to do the same in the morning as any other morning. Then instead of going to work, I go for a short run or walk. Usually about 30 minutes.

On the weekends, after my short walk or run it is now about 10 45 so I only have about 1 hour to 1.5 hours until I can eat lunch.

In the afternoon is probably the most difficult. What I do is hop online and pretend I am at work. I work on my websites and try and help people out. This system has been seeming to work farily well.

Not sure about anyone else, but a decent lunch that works for me is turkey and some cheez its, water to drink, it is filling and tastes good!

Thats all I got...
 
It's happening again. Despite my best intentions, and all of your helpful suggestions, I get bored, don't want to study, and so I eat. I ate 3000 calories yesterday, and am already at 2500 today, and its not even 6:00. I don't know what to do. I still have one more day left in this weekend. I want to do well tomorrow, but I need some good strategies. Any more suggestions, or just encouragement would be helpful. thanks.
 
"Tricking" your body and making your body "feel" like not eating isn't gonna work. There's only really one way to beat this, and thats to stay focued and diciplined. Learn how to say no, that's the only solution. Stay away from situations that would induce overeating such as:

Eating out with friends, IF you can't get out of it, order something you won't regret.

Don't buy the foods you don't want to eat.

Learn how to walk by the fast food places without stopping.

Buy groceries in bulk for your house hold, about 2 weeks worth, this should keep you travelling less back and forth for food.

Don't stay up till 3am in the morning, studies show that ppl are most likely to consume extra calories in the hours they're supposed to be asleep.

No one is forcing you to eat, it's all in your head and it's all about willpower, dedication and dicipline (Unless its a health condition). Unless you learn how to say no, you'll never be able to keep your body the way you want it, EVEN if you achieve your goal...You just won't be able to maintain. You're not going to be able to use 'strategies" for the rest of your life, change your lifestyle and work on your willpower.
 
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Thank you nol3afclover. You're right. I need to figure out how to deal with this for life, and not treat it as a temporary thing. Eventually life will be different, when I'm out of school. I think thats the problem right now. I should be studying, but I don't want to be, and I eat as a way to procrastinate. Unfortunately, none of the reasons you listed hold true for me. I don't buy things I don't want myself to eat. I eat too many fruits and yogurt and nuts. It's healthy food, but I still eat too much of it. I don't really ever go out to eat (its a money and time thing). I don't eat fast food. I do my grocery shopping on Sunday nights to avoid being out during the weekend. I don't stay up late. Seems like I should be able to do alright on the weekends. I'm also away from my boyfriend, and I miss him especially on the weekends because he's not working, and I'm not in class, but we still can't be together. It's hard. But I eat much better when we're together. so I think for now its just being lonely, and unmotivated to do schoolwork that drives me to eat.
But thank you for these words. Willpower, dedication and discipline. thats clearly what I need. I need someone to kick my butt, and say why are you eating that, don't eat that, you're not hungry. that someone is me. I'm going for it tomorrow, and all week. I can do it!
 
GonnaGetAbs said:
Thank you nol3afclover. You're right. I need to figure out how to deal with this for life, and not treat it as a temporary thing. Eventually life will be different, when I'm out of school. I think thats the problem right now. I should be studying, but I don't want to be, and I eat as a way to procrastinate. Unfortunately, none of the reasons you listed hold true for me. I don't buy things I don't want myself to eat. I eat too many fruits and yogurt and nuts. It's healthy food, but I still eat too much of it. I don't really ever go out to eat (its a money and time thing). I don't eat fast food. I do my grocery shopping on Sunday nights to avoid being out during the weekend. I don't stay up late. Seems like I should be able to do alright on the weekends. I'm also away from my boyfriend, and I miss him especially on the weekends because he's not working, and I'm not in class, but we still can't be together. It's hard. But I eat much better when we're together. so I think for now its just being lonely, and unmotivated to do schoolwork that drives me to eat.
But thank you for these words. Willpower, dedication and discipline. thats clearly what I need. I need someone to kick my butt, and say why are you eating that, don't eat that, you're not hungry. that someone is me. I'm going for it tomorrow, and all week. I can do it!
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Those were just some of many examples. A way to make yourself feel fuller is to eat often but in small portions...And drink lots and lots of calorie free fluids, it's good for you and a couple glasses of water will take half your appetite away as it's very filling. You can eat as often as you want..Even every hour if you please, just make your portions accordingly. If you eat 3 times per day, you need to ajust your servings accordingly, and if you eat every 2 hrs, then you need to cut your portions as you will be eating more often. For an example, lets say that you should be consuming about 1500 calories per day, just to pick a number....If you catch yourself eating frequently, try and split it up as such:


Meal #1 - 300 calories

Meal #2 - 100 calories

Meal #3 - 200 calories

Meal #4 - 200 calories

Meal #5 - 200 calories

Meal #6 - 300 calories

Meal #7 - 200 calories

Now you're able to eat 7 times per day, and still not exceed your caloric limit.
 
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