I struggle so much on weekends. I had the worst weekend ever this weekend. Well I just started again on my eating plan this past monday. I have been off of spark for some time.
I found myself eating out a lot and overindulging. I ate enough to gain 1 pound, which I did. I guess I will need to temporarily sacrifice going out on weekends until I can learn to make better choices again. it would help if I exercised, but I havent started yet.
Hope this weekend I make better choices. change that: I will make better choices this weekend!!!
I work out both Saturday and Sunday so if I don't track either of those days, hopefully the exercise will compensate for my overeating. My goal is to become a perfect tracker. I used to do it all the time in a notebook but many times when I get home from working on a computer all day, I am not that happy about turning another one on to track what I eat (and I should "just do it".)
Fitness Minutes: (90)
46 10/1/12 2:36 P
I too struggle with this. This weekend i tried something new, instead of "relaxing" all weekend, which i know i deserve but wreaks havoc on my diet, i kept busy. Instead of saying no to doing things with friends i said yes and it kept me outta my kitchen and off the couch! I was really happy to wake up Monday morning with no food regrets :)
Fitness Minutes: (618)
16 10/1/12 1:26 P
Thank you everyone for your great posts. It's nice to see other people are struggling with weekends. The advice here is great.
Fitness Minutes: (26,660)
25 10/1/12 1:09 P
Weekends are tough only because that is when my son - a culinary student - wants to cook! I work hard to eat a high protein breakfast and then a big salad for lunch and that way I have some leeway for whatever he's going to cook. I don't ever have any "cheat" days because that is just a too much of a slippery slope for me. Too easy for me to have too much sodium that will take weeks to get rid of. I continue with fitness on weekends too. I guess my viewpoint is I'm not dieting. I have created a lifestyle I can live with and I've learned to incorporate a few of the less healthy food choices into my meal plan. Even with my son, he gives me an idea of what he's going to cook ahead of time so I know how big of a serving I can have and/or if we need to bulk the vegetables up with that meal. Most often my snacks for the day become much smaller just so I can enjoy whatever he's making.
Sunday is my "cheat" day, even though I still try to make it reasonable....only 200 - 300 calories over my normal. Saturday, I just try to eat as healthy as possible - and lots of fruits and vegetables. (Ok, more fruits than vegetables, who am I kidding!)
I used to make big breakfasts on weekends. Bacon, eggs, pancakes, coffee cake, you name it. I have had to really modify that so I still have the social aspect of weekend breakfast with my family, without all the calories. It's not easy. And who doesn't like a nice big Saturday dinner out?
One thing that keeps me accountable is the fact that Sunday morning is my weigh-in day. I always want a nice low number, and that helps prevent me from going for broke.
weekends are still the biggest struggle for me, but i have made some positive changes: i now weigh in on monday morning, keeping more accountable for my weekend eating, i commit to jogging once and going to the gym once a weekend, and try and pre-plan my food for the day in my nutrition tracker to keep me from overeating
Personally, I find weekends easier than weekdays, so I don't have a good answer for you. I am surrounded at home with food that I choose to have around, while at work, though I do bring my own lunches in, I am surrounded in the cafeteria by other foods I quite often wouldn't choose to have around. Plus there's the work stress factor.
Fitness Minutes: (37,240)
4,912 10/1/12 7:31 A
Since I work a rotating schedule, the "weekends" on the calendar are much like some of the days of the week, so no real adjustment is needed.
Fitness Minutes: (37,008)
2,417 9/30/12 5:00 P
Weekends are a struggle for me too, but I am working through it. I take time to plan meals as best as I can on SP in the morning and plan for my weekend exercise. Staying on a sleep schedule can be challenging as well.
Fitness Minutes: (530)
8 9/30/12 4:30 P
I have to run errands on Saturday. To prevent getting hungry and eating out impulsively, I carry a snack size ziplock bag with plain almonds and dried cranberries. Or an apple. Both will stave off hunger until I can get home!
Fitness Minutes: (23,286)
390 9/30/12 3:38 P
Saturday and Sunday mornings are gym time for me....no missing.....I work out a ilittle bit harder and a little bit longer so if I eat a little bit more it evens out. Steadily dropping weight so it seems to work for me. I actually try to eat yummy healthy foods all weekend too. Making a list of yummy/healthy was the best thing I did. Makes snacking a no brainer...
Fitness Minutes: (9,590)
989 9/30/12 2:47 P
Saturday is finishing the foods since Wednesday. Sunday is church and everything is thrown off. Sunday is a free day ...just in case I'm invited out to dinner.
Fitness Minutes: (18,847)
821 9/30/12 11:50 A
The weekends have traditionally been my weak points too. But now, I really make an effort to stick to exercising and eating healthy. I try to plan my days when i wake up and I keep it as a note on my phone.
Went to the fair on friday, had my treats, a root beer float and shared a caramel apple with my son. Now there's a social picnic this afternoon. I'm trying not to make the weekend a deal-breaker. I went over my calorie goals yesterday, but not bad enough to give up. I'm learning it's never bad enough to give up. At the picnic today, I'm determined to stick to fruits, vegetables, & bottled water. Maybe some grilled chicken if there is any.
Unless I am on call, weekends are easier for me because I know I can eat when I get hungry. So it feels easier to be a little hungrier than during the week when I am sometimes eating just so I won't get hungry. ( I cannot eat or drink on the job.). So over compensate sometimes by eating more than necessary on my breaks, which are not guarenteed. Weekends are my time to exercise, relax, and just eat when I am truly hungry.
Fitness Minutes: (3,340)
59 9/29/12 12:48 P
Have a great weekend!!
Fitness Minutes: (3,340)
59 9/29/12 12:47 P
Have a great weekend!!
Fitness Minutes: (3,340)
59 9/29/12 12:47 P
Have a great weekend!!!
Fitness Minutes: (38,637)
725 9/29/12 12:32 P
I continue to exercise on Saturdays. I take Sundays off from exercise. It is my one day off from exercise. I try to continue to eat well on the weekends.
Fitness Minutes: (20,936)
1,248 9/29/12 12:17 P
Weekends make exercise easier but meal planning harder since we love to entertain and for me, that means great cooking and wine...yes, more than one glass! I tend to be weight loss neutral on the weekend but lose my 1-3 pounds during the week. I suspect this way of living and eating will last for us since it is realistic and fits our lifestyle.
Weekends are usually a dealbreaker only if I am traveling somewhere, such as going to NYC to visit my family. I try to eat healthy on the road but am not always successful. And when i get there, it's hard to eat properly. My cousin prepares dinner and, although it's healthy, it's usually a whole lot more than what I eat during the week. She always manages to prepare a plate for me before I have a chance to serve myself and then i feel guilty and I eat it. to top it off, my family usually eats late. so i end up eating a large dinner when I am not that hungry and i eat late. By the time i return home, i am undoubtedly, a few pounds heavier than when I started the weekend. i can usually keep on track when I am on my own. I need to learn to say no and be quicker to help myself in the kitchen
Fitness Minutes: (72,159)
19,758 9/29/12 5:58 A
I try to keep going as normal but Sunday's I have part of the day off to catch up on other things
Weekends are harder for me when it comes to meal planning but better for exercise and rest because I have more free time. I didn't have to go in to work today but I took fruit and water to snack on while I was out and about. That worked so I will definitely try harder to take snacks from now on while running errands, to keep from getting hungry and feeling pressure to pick up something that I don't need.
Fitness Minutes: (18,848)
526 9/28/12 8:33 P
Great plan NOTSOBIGJOHN - I find weekends most challenging, too, and for the same reasons.
I do my best to at least loosely plan my meals being as I'm the one who cooks for the family, and try to look at what events have us running crazy with the kids. I pack healthy snacks so I can eat 5 - 6 times a day and don't feel myself wanting to go to a drive-thru for fries for a quick fix.
My local leisure centre isn't open on weekends, it's a bit of a pain; I could really do with using the free time to capitalise on good intentions. Especially when the weather's lousy (which it often is) and walks are ... soggy.
It's also the time that people are more likely to suggest meeting up for a drink and snacks, which isn't an option at the moment - I'm trying to keep myself on the straight and narrow and I want treats to be something I decide rather than my will being weakened by well meaning third parties.
Your suggestions are all really good, getting some 'me' time as well as the pep talks, that's something I find myself doing especially as it's early days and I can't see a difference yet. So my big plan; go buy some walking boots and waterproofing and make sure weekends aren't a dealbreaker any more. What's a nice walk in the rain if you've got dry feet!
Fitness Minutes: (25,913)
756 9/28/12 1:39 P
ya I stay on my plan on the weekend, but somethings come up where you stretch the plan some and after the weekend you go back on your plan as always. The problem comes when you totally forget your plan and lose your motivation. That's why I like all the feedback I get from you sparkpeople out there. You help me to keep motivated even when I don't feel like it.
Fitness Minutes: (42,592)
1,063 9/28/12 1:16 P
The weekends are kindof tough sometimes because it's a break from my usual routine -- and I'm more likely to meet up with friends to go out for lunch or dinner. So I'm finding that I just need to spend a little more effort (especially because I'm still a newbie here) planning out how my weekend meals and give myself a little bit of breathing room in case things don't go quite as planned.
Fitness Minutes: (59,045)
2,890 9/28/12 10:00 A
I keep it going every day, and yes some days are harder than others and it takes a lot to keep on going, but then I look up and see that 20 pounds is already gone, and one bad weekend could change that all! Once I slip, I may start to slide, and that is NOT in the program.
So I keep tracking everything, even when I am bad and am 500+ calories over (only happened twice s ofar). Even on my "day", I still do 20 minuted of strength training exercises that I can do in bed, and I do my yoga every night (only 8 minutes).
So taking a weekend off is not an option for me, as that is a slippery slope and I've been up and down that a few times and am not ready to take that ride right now.
I think we all indulge on the weekends, that is our time off from work, a little spare time and of course go out and enjoy. Last weekend I decided to go no processed on the weekend even though I went out both Sat and Sun. That worked so well, I plan to do it again this weekend. Have a great weekend everyone
Fitness Minutes: (25,913)
756 9/28/12 9:08 A
For me weekends can be hard, Its my time to relax and have some fun. Overall I try to keep doing my exercise and watch my diet,however if I stray from them I don't beat myself up over it, I just restart the next day and continue to do my best. I try not to stress over straying on the weekend
Fitness Minutes: (14,715)
108 9/28/12 8:29 A
I find I do best if I eat something before going out with friends. I fill up on a big salad, or some fruit or protein. makes it easier to decline the junkies offerings. I do pre plan one drink, or one slice of pizza or something so I can enjoy being out without feeling left out.
good luck and I hope you will let us know how your weekend went.
Fitness Minutes: (160,345)
12,808 9/28/12 8:14 A
Sounds like a great plan!! The most important (IMHO) is staying mindful! That's a huge issue for me - too often I eat just because the food is there, not because I am hungry. I'm a work in progress!!
Fitness Minutes: (12,497)
67 9/28/12 12:38 A
Weekends have been bad for me lately too. I have friends that want to spend time together and I end up out with them all weekend long. When it's time to eat, they just want fast food or something else along those lines. Which I'd be okay with if I wasn't trying to watch my sodium. If I don't eat with them, I feel like it makes the group dynamic weird. And of course, they encourage me to eat candy and ice cream which doesn't help. All I have to do is tell them I want to eat at home, which is what I'm going to have to start doing.
Your plan sounds very similar to mine - when I plan ahead, that is! Haha!
My only note would be, although having all that healthy food around is a GREAT way to go, also have some ready-to-eat snacks. It sounds like you have pretty tough weekdays, so make sure you're not expecting too much of yourself on the weekends, especially at first. Also, have some room for a little indulgence. Preplanned and preportioned, of course! Best of luck, and I can't wait to hear how much you rocked it!!
i think weekends are hard for all of us, the regular schedule is missing, we have a large chunk of time that is ours instead of an employers and more of our family and friends are free to be with us, plus all the little things the house and our life needs to have done like cleaning, mowing, shopping take us out of our grooves. it takes being mindful and not dropping out to stay on track. at least that's how it works at my house. but i'm close to retirement, which will change the whole dynamic.
Fitness Minutes: (163,223)
2,241 9/27/12 1:08 P
Make it a personal challenge to eat healthy & not snack....tell yourself "if I don't eat a loaded hoagie & doritos for lunch, but stick to a salad, I'll give myself an hour to just lay in the backyard & read a book"....or whatever non-food reward makes you happiest!
NOTSOBIGJOHN--I wish you well that's a solid plan. Hope you can stick to at least half of it. I have the same issues with the weekend. At this point I just try not to totally destroy all the progress I made during the week. At some point I know the cycle will break--just don't know when. Until then I'm just gonna keep SPARKIN!
Fitness Minutes: (120)
2,171 9/27/12 12:32 P
Your plans sound like good ones! I struggle on weekends too, but I've found as long as I keep myself busy (even if it's just cleaning the house), I don't snack and eat as badly. I try to eat a higher protein/fiber breakfast than I do during the week on Saturdays since I am usually at home for the most part, and that's also the day I go grocery shopping so I don't want to do that while I'm hungry and having cravings!
My biggest issue is now on Sundays the BF and I go to a bar to watch football, usually for 6 hours or so, and we eat lunch there. They have next to no healthy options there. So, I just try to pick the best I can, limit my alcohol consumption (usually just get a vodka soda instead of drinking beer), and then eat a light breakfast and dinner.
Fitness Minutes: (39,987)
1,812 9/27/12 12:17 P
I do great with exercising on the weekends! My weak point is the food on weekends, because I'm usually out and doing stuff, and thus I end up eating a lot of restaurant junk. :( I'm trying to get better at that, but my husband likes the restaurant junk, so I'm combatting not only my own desire for the junk, but his, too. It's a challenge!
Fitness Minutes: (66,163)
4,549 9/27/12 11:44 A
I do pretty good with the exercise on the weekends, but I tend to eat too much. I don't eat a lot of "bad" stuff - I just have too large servings or "extra" meals. Okay, I do have the occasional chocolate or cookie as well.
Fitness Minutes: (51,134)
1,183 9/27/12 11:25 A
Sounds like you have a good strategy there.
My weekends are usually busy with my heavy duty workouts (spin & yoga classes on Saturday, 90 minute swimming session on Sunday), and Sundays are also my cooking days, when I fix a big batch of some sort of chili or stew in my slow cooker. While I'm prepping the vegetables for the recipe I make that Sunday, I also prep the vegetables for snacks during the week, so I spend a great deal of time in the kitchen on Sundays.
I also try to do one social thing on the weekends as well, whether it be going to a free concert at the local band shell, hanging out with one of my social groups or simply going to the zoo or one of the many museums in my city. With it being a nice cool weekend coming up, I'm thinking of exploring the trails of one of the local parks.
Anyhow, that's what I usually do on weekends, and it's been successful during my weight loss journey.
weekends are the hardest for me as well. I don't drink my water like I should and other things come before work out. I am trying to work hard this time to really not let the weekend slide. I have made sunday my "cheat day" to help (mainly cause my small group meets and food is a big part of it) but still going to do moderation.
Fitness Minutes: (5,279)
104 9/27/12 11:11 A
I tend to be more lax also on the weekends, except right now I am really trying to stick to only drinking a soda on Sundays (this is my second week doing this). I was successful last week so I am thinking I can make it through this week also. Last weekend we had a 5K we were doing so that sure helped with the excerise.
Well here is to another week! Good luck everyone.
Fitness Minutes: (57,059)
1,645 9/27/12 10:58 A
After a few years at this, weekends are still where I fall apart too! And for all the same reasons: it's easier to stay on track during a fairly regimented work week, and my daily workouts are my commute (I ride my bike to and from work, shy of 10 miles total for the day). I rarely get in a real workout on weekends anymore, and I simply do not track my food.
But you can't go wrong with the plan you've laid out for yourself! The only thing I would add? Make sure you have plenty of water available, and maybe even some freshly brewed, unsweetened green tea -- both can really stave off what is often false hunger.
Can't wait to hear about your excellent results!
Fitness Minutes: (2,648)
44 9/27/12 10:54 A
I have the same problem on the weekends. I lay around, play video games and eat stuff that is bad for me. It doesn't help that the man of the house is actually trying to gain weight, while I'm trying to lose it. All during the week he can take his high-calorie junk food with him to work. I've gotten pretty good at avoiding it while it's in the house. But on the weekends he is home and after a busy week I don't feel like cooking separate meals and I just eat what he eats.
This weekend I need to make a change as well. I'm going to leave the kids at home and go out for a walk. I love walking but don't often get the opportunities these days. It is way too hot most of the time and with one of my kids at home all the time I need some me time.
I'm also going to try to be be mindful of what I eat. I know my other half doesn't like healthy food for the most part, so I just need to look at my food tracker and make sure I'm following meal plans or at least making an effort to eat better.
Fitness Minutes: (670)
50 9/27/12 8:59 A
My weakpoint has been on weekends. During the work week I keep a regular schedule that keeps me busy and I stay organized and attentive to my goals. I rarely even feel hungry during the week. Saturday and Sunday are entirely different, though. I am generally worn out from a busy work week and don't want to put forward the effort to keep eating healthy, thought out meals and tracking my calories. I have only been at this a few weeks, but this weekend, I have a new plan:
First, I will have all my meals planned in advance. I find protein to be the most filling to me, so I will be sure to include that in each meal to hopefully ease any hunger pangs throughout the weekend.
Second, I will surround myself with healthy foods. Fresh Fruits and vegetables, unprocessed meats, whole grain cereals, breads, and pastas, etc. I will make these the only foods available to me.
Third, I will plan a busy, but relaxing weekend. I might spend a day at the beach or a local park. My favorite is a nice long walk through a nature trail.
Finally, I will give myself pep talks every few hours, using cravings and hunger as a cue. Just taking a moment to remind myself of my goals and give myself an 'ataboy' helps a lot I've noticed.
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