Last weekend my mom came to visit for my birthday. I didn't track all weekend, and we ate out for every meal. I did, however, drink my water.
On Tuesday morning I was up six pounds. I did not panic. I got back on course and went back to eating on my normal schedule and within range. By the following Saturday, all of that weight had come off, plus 1/2 lb.
Do not panic! If you get back to your normal healthy routine, it will come back off.
Fitness Minutes: (275,008)
5/27/14 10:27 A
One over indulgent meal or even a weekend of overeating WILL NOT make or break your healthy lifestyle. If you were to eat right 5 out of 7 days this week, you'd still be doing better than the average American.
The fact is, there are going to be days you eat more than others. It's going to happen. The point of good health isn't about learning to eat right every day, the point is to learn to eat right most of the time.
You don't have to eat right 24/7 to be healthy. Good health really can include mom's yummy cooking. Do you need to learn to be mindful of your portions ? yes. BUT, if you go wild once in a while, it's not the end of the world.
What to do this week ? You just try to be more mindful of your portion sizes. The reason your weight went up is because you're probably retaining water from the excess sodium from the junk food. Once your body releases the excess water weight, you'll notice the scale go back down.
Basically, you have to stop beating yourself up because you're not perfect. NO ONE is perfect. Like I've said before, you don't have to be perfect to be healthy.
5/27/14 10:22 A
AHUVAK1 if every weekend you are "falling off the wagon" so to speak - you need to look at modifying your weekend behaviour.
Now - what is going on on the weekends? Too much down time? Boredom? Going out to dinner saturday and sunday and making unhealthy choices?
Get busy on the weekends. Go hiking. Take a walk saturday and sunday. Start a hobby. Read a book. Do some yoga. Do yard work. Clean your house. Get busy in the garden. Go to flea markets, yard sales. Check out your local farmers market. There are a lot of things you can do on the weekends besides overeating between now and July.
Going out to eat - if that's your downfall - stop going, or make wise choices. Enjoy the fact that you are getting out and having good company, and have grilled chicken over salad - rather than the prime rib, twice baked potato and cheesecake for dessert.
Make saturday night healthy adventure time in the kitchen. Look at making something new - yet healthy. Every wanted to experiment with Indian food, Ethiopian, Japanese, Moroccan? Try an experiment every saturday night - look online, there must be thousands of recipes for all sorts of cuisines.
Fitness Minutes: (1,256)
808 5/27/14 9:48 A
Good luck to you as well AHUVAK1! I think alot of people are gonna have a dip in their routine after this weekend. It does get frustrating, and getting thrown off schedule or routine can be rough, especially trying to get back on track with everything
Fitness Minutes: (5,938)
200 5/27/14 9:44 A
I was JUST going to post on this board about how I get so frustrated with weekend weight gain. I am trying to get slim for my sister's wedding in July, but I cannot seem to maintain my schedule on the weekend. So frustrating!
Fitness Minutes: (1,256)
808 5/27/14 8:54 A
Thanks EELPIE =) I feel a whole lot better about my weekend decisions =) If I were to go back would I change it? Probably not lol. We did alot of hiking and walking around so I guess its really not THAT bad when I think about it. You are right though, it was one weekend, life happens
Edited by: NSKYLINE115 at: 5/27/2014 (08:55)
5/27/14 8:05 A
This weekend was what was called "life" :)
Life happens. Unless you are going to be attempting to lose weight your whole life (counting calories and maintaining a deficit every single day until you die), you need to get used to this - without guilt.
If this was a once a week type thing (going to NH for the weekend and having a blast with your parents and eating amazing food), then I'd give you different advice.
If this is a 4 time a year type deal, then you need to look at this for what it is - a special occasion.
Special occasions happen in life. Whether they are a wedding reception, a 3 day cruise, a bar miztvah celebration, a birthday party.....these things happen in life.
Now - the gain. Let's say the scale says a gain of 5 pounds. That would mean you ate 17,500 calories OVER AND ABOVE what you would need to maintain. Say your maintenance range (not gaining) is 1700 cals per day.
That would be 3,400 cals for 2 days (I had to get calculator for this) of eating maintenance ...plus an additional 17,500 cals = would mean you ate (if you gained 5 pounds) 20,900 calories in 2 days...over 10,000 cals in 2 days.
Did you eat over 10,000 cals per day (if a 5 pound gain). No. Any gain you see will be from extra sodium - and is temporary water weight gain.
That is why it makes no sense to panic over these little happy occasions that life throws your way.
You get back on track from the sodium gain my watching your sodium intake (add it to your tracker) and drink a lot of water for a few days.
"but how do you keep on track when your routine is thrown off ". Easy peasy...you get back on track, and smile every time you think about what a great time you had
Fitness Minutes: (167,063)
5/27/14 7:44 A
' how many times am I gonna 're-set' and say 'ok time to get back on track'? "
there IS NO WAGON, or track to fall off of.
You make choices at every meal/snack and if you eat more at a few meals, you just try to make better choices next time. Staying 'on track' implies perfection. No one is perfect.
Fitness Minutes: (1,256)
808 5/27/14 6:54 A
I figured i'd gain weight this weekend. I went away to NH with my parents and had a blast, but didnt watch my food intake. My parents made Indian food which is amazing, and ofcourse I pigged out on that and junk food. Got on the scale last night which I knew wouldnt thrill me. I have to get back on track now, but how many times am I gonna 're-set' and say 'ok time to get back on track'? Its hard for me to maintain and discipline myself to not just let go on these type of occasions I guess its 'time to get back on track', not trying to have a perfect nutrition intake, but man I did so bad this weekend. Its not the end of the world but how do you keep on track when your routine is thrown off (such as going away for the weekend)?
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