Diet crashes over the weekend Community Group

Diet crashes over the weekend Topic

U1186634062 06/22/21
Weekends are my killers, we socialize with friends a s family a lot and tend to cool out on the weekends burgers etc or order junk food how can I stay motivated when others are eating all those glorious burgers and tacos

U1188614932 06/22/21
I totally understand that feeling. Try to eat a big salad before the festivities start, drink lots of water, and make sure that whatever meal you’re having instead is very high in protein. In my experience, protein keeps me full and satisfied the best. Make sure that you’re seasoning your own meal, otherwise their meal will be even more alluring. I would recommend eating this salad before hand: 1-2 cups lettuce, 1/4 cup fresh spinach, 1/4 cup chopped carrots, 1/2 cup tomatoes, 1 tablespoon sunflower seeds, etc, whatever works for you, and a few teaspoons of dressing. Be sure to log carefully, as those calories can add up, especially the dressing.
Now, eat this a while before the family gets together, along with plenty of water or tea. I’d recommend green tea with either (logged!) honey or fresh lemon slice.
Now, when their there, chow down on something healthy and high in protein.
I’d recommend chicken (log the ounces and brand lol) with 1 cup of steamed broccoli, 1/2 cup cooked lentils, 1/2 apple, boiled egg white, etc.
Feel free to chop up some more salad and munch on that, but I’m pretty sure that you’ll be stuffed :)
And, you know, it’s okay to have a treat once in a while. For me, it’s essential to staying motivated long-term.
Have one or two meals a week where you can eat with your family. Overall, as long as you don’t absolutely binge, it shouldn’t really impede your progress. Also, for these days, don’t skimp on the other two meals of the day, otherwise you’ll feeling starving by the time dinner comes around and you’ll eat way past the point of satisfaction. Remember to stay hydrated. Just be pretty careful to log what you’re eating on those special nights, and remember that it’s okay to SOMETIMES go a little over your calorie limit.
I wish you all the luck! :)

U6238312 06/22/21
I have those weekends too lol! For me, it’s KFC with beer! What works for me long term is you cannot make it a habit. Drink water between beers, substitute turkey burgers for regular burgers. Cut down on the cheese; substitute Swiss for processed cheese. Buy 95% lean beef and prepare you own. I found on the grill, it tasted great! Skip the buns, introduce grilled chicken, zucchini, or other veggies and season with garlic or onion powder. The more you learn to modify, the better chance you have to stay within goals. Your body will get used to it. It’s a mental game. Train the mind and the body will follow. You will find your overall weekend calorie count go down. I still go over on the weekends, but not every weekend. If you decide not to do it, then you need to add enough exercise to balance. However, you’ll find out it takes A LOT of extra exercise to balance weekend burger(or kfc beer) binges!
Hope this helps!

Dietician 06/22/21 replied to U1186634062
Hi there U1186634062- Weekends can be tough! Do any of the tips provided resonate with you? I completely agree with 312 and 932 users and all of their advice!
Find a way to enjoy SOME of the meal, with your own lower-calorie twists will help you feel satisfied and stay on track.
Have you checked out our dietitian-approved recipes? You may find some new recipes to serve at your next BBQ: https://www.mynetdiary.com/mynetdiary-s-premium-new-feature-over-200-delicious-recipes.html

Please let us know how it's going ! Best, Joanna (MyNetDiary Dietitian)

U1190686280 08/23/21
Hey there! I feel like I have the same issue. I do so well during the week, but I crash and burn over the weekend because my parents always choose calorific family meals. But I can’t say anything otherwise I’m “fat shaming” or I’m “ruining the family meal”. They’re basically impossible to avoid, they’re basically every week and the worst part is that the weekend is when my will power is the weakest. Any advice?

Dietician 08/23/21 replied to U1190686280
Hello U1190686280-
During the week we often have more structure and routine which makes it easier to stay within our calorie budgets. Weekends can be very much the opposite!
Have you considered taking over the cooking on the weekends, to have more influence over what is served?
Here are some tips that can help with weekend eating- https://www.mynetdiary.com/do-weekends-sabotage-your-weight-loss-plan-these-5-weekend-weight-loss-tips-help-you-stay-focused-on-your-goals.html
Please keep us updated on your progress- Best, Joanna (MyNetDiary Dietitian)

U1190686280 08/24/21
I wish I could cook for everyone at the weekend, however, everyone in my family eats meat apart from me, so it wouldn’t be best for me to cook. Although, I have tried to say my input on meals over the weekend and this weekend I am determined to stick to a healthier portion size.

MamaSama 08/25/21
I think you are on the right track when you mention portion size. Weigh/measure the portions, eat very slowly and chew lots—really savor each bite! Then when you’re done, try leaving the table and brushing your teeth. That works for me, because toothpaste makes everything taste terrible AND I don’t want to have to brush all over again, so it’s easier for me to stick to my eating plan. I also keep a little diary and celebrate my successes when I follow through on strengthening healthy habits. Good luck!

U1190687192 08/25/21
I normally have nandos grilled chicken as my weekend joy. I feel better eating chicken eventhough the sauces are bad

Diet crashes over the weekend

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