How to Stop Gaining Weight on the Weekend
Most of us have lifestyles that keep us running a tight ship Monday through Friday. Our schedules are laid out in front of us to the minute and we abide by an unmovable routine during the week. We’re also continuously planning our meals and limiting the high in calorie foods we have in the house. All of this makes it relatively easy to watch what we eat during the workweek.
But then the weekend arrives. It’s time to par-tay.
Along with the weekend comes a quickly waning self-control, multiple meals with friends and family, and an extra 5,000 calories consumed in front of said friends and family. We might throw down a few hundred extra calories in front of the television, just for good measure.
But then, like a good horror movie, Monday morning arrives. We’re slower to rise on Monday morning, bloated from the extra sodium and regretful of the many poor decisions made over the last 48 hours. What’s done is done.
No, not every weekend is like this for most folks, but there’s no denying that the weekends are harder on our waistlines than the workweek.
Here are a few simple, but powerful ways to combat this:
– Tell friends and family about your weight loss. While they’re not responsible for your weight loss, nor do they have to help you restrain yourself, it’s worth telling people you’re eating with over the weekend (or anytime, really) that you’re trying to lose weight. They may curb their appetite to support you, choose a new restaurant, or at the very least encourage you to take it easy.
– Splurge earlier in the day. If you’re planning to splurge, try to have a big lunch instead of a big dinner. I know in the grand scheme of things the only thing that’s truly important are the calories consumed at the end of the day, but if you eat earlier in the day you have time to burn those calories. Another plus of eating earlier is that you have time to correct your mindset for the rest of the day and stop any further damage. A big dinner for me can sometimes turn into dinner, then a dessert, then maybe even a movie with some popcorn.
And it’s a wonder how I weighed 344 pounds.
– Plan something that’s physically active. You don’t have to go to the gym over the weekend if that’s not your thing, but it’s still nice to stay active and move around. I don’t feel like eating a bunch of calories if I’m out working in my yard (yes, that’s fun for me) or at the water park, but man, I sure feel like eating junk if I’m inside watching television at 2 PM on a Saturday.
– Keep your head in the game. It seems like our levels of motivation and determination fall drastically as soon as we wake up Saturday morning, but it doesn’t have to be that way. Do whatever you have to do to remind yourself of the goals you once had just prior to falling asleep. Put a motivational wallpaper on your iPhone, keep a workout CD/MP3 track in your car, etc.
Surround yourself by small, motivational items, quotes, pictures, etc that you’ll notice especially when you’re not looking for them.
It’s not realistic to think you’ll be on your game over the weekend just as much as you are during the week, but that doesn’t mean you have to step off the court over the weekend. You might suck a couple of days, but don’t quit playing.