Fitness Minutes: (11,285)
3,116 4/4/13 1:33 P
JENNLYNN29 it looks like you are not alone in this struggle!! That is nice to know, for me. I am not going to beat myself up for it. I know that things are easier for me during the week because I am on a schedule. On the weekends, I really enjoy not being on a schedule and I am finding that I am making healthy choices more often than not. I do try to use my tracker, it does help me. Thanks for starting this thread.
While I haven't been going wildly off track on the weekends, I *do* find them more difficult to navigate through.
To help, I have set my official weekly weigh-in day to be Saturday mornings. This keeps me in line on Friday nights - just a little psychological game with myself, I am NOT going to mess up a whole week of hard work with a last-minute overindulgence... i can wait! i can wait! And then I relax a little on Saturday - knowing I have a whole week stretched out in front of me before I have to confront the scale again, so, if i drink a little wine or eat a restaurant meal, i feel ok about it. Then on Sunday i work hard at using some of my spare-weekend-free-time in service of shopping and cooking nice (and healthy) meals... usually with a plan to have some leftover bits that i can build lunches around in the upcoming week. It's working for me, for now, except for Easter, which was a total bust, but hey.
"…you fail on the weekends. You strive to eat well and hit the gym throughout the week, but once you leave work on Friday evening, all bets are off. Weekends should definitely be used for unwinding and relaxing, but be careful not to go overboard and cancel out all of the hard work you put in during the week. One weekend of overeating, overdrinking, and under-exercising can easily undo the healthy diet and exercise program you followed for five days, stalling your progress towards your goals.
Instead, view weekends as a chance to do the things that you enjoy and spend quality time with your family and friends. “Weekends” should not be synonymous with calorie splurges or alcohol binges. Use your free time constructively: plan your menu for the upcoming week, design a new workout routine, take your time grocery shopping, and read your favorite health magazine. Try cooking up a big batch of healthy meals on Sunday that you can eat without much fuss during the week.
Take advantage of your time away from work to get outside and be active. Weekends are the perfect time to play tennis, go on a walk or work in your yard. Get your kids and other loved ones involved as well; weekends are YOUR time to enjoy physical activity—without watching the clock or keeping a strict schedule!"
Moral of the story, stay away from the house!! Get out and do something because if you stay home all day, you're more likely to eat whatever's around.
I'm with JJSassy. I plan my weekends just like I do my weekdays. Because it's harder to stay within the healthy parameters on the weekends, that's when I tend to incorporate the less healthy and/or higher calorie meals and snacks, but I also work out more.
I have this same problem! I'm great during the work week but totally fall off the bandwagon on the weekends. And I know that's what's been preventing me from reaching my goal! It was so great to read all of your advice. I'm definitely going to plan out my meals for this weekend and some physical activity!
I do good M-F too and then the weekend comes and I try usually do good for the most part but not as well as I do M-F. I think it is because I take my food to work and don't have as many temptations. Plus I am snacking on my kids food on the weekends more too.
This has been a problem for me too. This past weekend I tracked everything I ate, and I this helped me to not go overboard. I was up a bit on Monday morning because of the salty ham on Easter but it was gone the next day. I do better when I plan ahead and even cook meals ahead like others have also said.
Good luck, you can do this! Amy
Fitness Minutes: (11,285)
3,116 4/2/13 1:56 P
I am in the same boat. What I have started to do is make a mental list of all the things I could have eaten or drunk and did not. This helps me to make better choices. For example, if I have some popcorn, or cheese and crackers with a glass of wine on a Friday evening, and am not hungry any more, I will skip supper. Sometimes, I come home from work and just make myself a big salad so I don't get into the nibbles. This happens only on Fri-Sun. It is difficult for me too.
Thanks for all the advice. I am not working today, so I am definitley going to plan out my weekend.
Fitness Minutes: (4,031)
180 4/1/13 1:30 P
It IS harder because you are off-routine. Although that's kind of the POINT of weekends, you need to start a new routine for them. Think about it all week: what can you buy that can be a special tasty treat for the weekend, but still be on plan. Where can you work on your hobbies where it's inconvenient to go to the fridge? (ie read in the tub). What yummy meal can you work on that you can be proud to say you ate? This is a great one for me because I have time to cook on the weekends, then I package up and freeze the leftovers for the week. What workout might you be able to do inside?
Whatever your plan, move on. Staying stuck on what happened over the weekend won't help you progress this week.
I plan my weekend meals and portions just as I would a weekday meal. Also, I try to take advantage of the extra time that I have on the weekends to walk a few extra miles. If I do overindulge I make sure that I plan some extra activity time to help compensate for the extra calories.
Fitness Minutes: (1,751)
214 4/1/13 1:15 P
Like others, I tend to eat out more frequently on the weekends which can be problematic. Im also sitting around the house more and so all the tempting foods are right there in easy reach (and Im not just talking junk food...I don't keep that much of it around, Im tempted by just about any main dish I may have in the fridge).
I have been making sure to get at least an hour of outdoors time in (walking, snow shoveling, even just sitting outside if the weather is awful). I also try to make sure I have things to do on the weekends...if I am not at home or am busy with something, the tempting food isn't there taunting me. :-)
I sometimes have a hard time on Friday-Saturday, too. I work Sunday-Thursday, so Friday-Saturday is my weekend. I tend to eat out more often on those days. I try to make the best choices possible and control portions, but it's easy to slip up every now and then. If it only happens every once in a while, don't be too hard on yourself. If you can figure out some sort of routine on the weekends, that would probably help a lot. The structure of the work week really helps me stay on track. When I don't have that, it gets hard.
I'm usually a little more relaxed on the weekends. Like you, I'm tired and I don't want to worry about cooking all weekend. But, my husband and I have started cooking a lot more on Sundays.
Fridays and Saturdays we usually go out or order in, but I still keep portion control and the rest of the day in check. I still enjoy wine and desserts, but I don't overeat for a full day. If I don't allow myself a cheeseburger or a piece of chocolate, it wouldn't be realistic for me to keep with this lifestyle.
It took me a long time to get over 'guilt' and making myself feel badly about food choices.
Fitness Minutes: (12,274)
121 4/1/13 10:18 A
It' so easy to fall-off the wagon during the weekends. I sometimes feel like you but I've learned to control my urges by allowing myself a 'treat' day. It's usually a weekend day and I allow myself to go over the nutrition tracker calories. However, I never hit the extremes. Even then, I try to have reasonable amounts of food and not way too different regarding preparation. The most valuable lesson for me was to understand that I am not looking forward to that treat day! Instead I'm truly looking forward to the day when I'm not going to need one. This life style change is not something that will ever end. We have to embrace it as a permanent change. And there are obstacles. Oh, yes! But as Dragonchilde put it: Love yourself equally every day! Treat yourself with respect every day! You can do it!
No, really. Whatever you do during the week to keep you on plan, keep doing that the other 3 days. Prepare your foods, schedule your exercise, track your meals, etc.
Being off plan almost 50% of the time isn't going to do you any good.
If you are tired, make a plan on Thursday. Or make a plan today for this coming weekend.
Fitness Minutes: (14,252)
9,689 4/1/13 9:53 A
Why don't you care as much? Are you suddenly not as important to take care of on a Friday?
What is it about Monday-Thursday that makes it easier for you? Is it the structure of work? The eyes of others?
HEre's what I want to ask you. What is your motivation? No, seriously. What's the driving force behind this lifestyle? Are you trying to shed a few pounds for an event, or establish a healthy lifestyle for life?
You don't stop living on the weekends, you keeping aiming for the right choices, because you're worth taking care of 24/7, not just 9-5 mon-fri.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.