Ep: #45 - Are The Weekends Impacting Your Weight Loss?

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You've been working hard all week to stick to your weight loss plan. 

You feel like you have done all the 'right things', you've eaten the soups/salads, jacket potatoes. 

You said no to the midweek bottle of wine, the Dominoes the kids were begging for, the takeout your partner thought would be a great idea as it was their turn to cook. 

You made it to the gym or out for the walks. 

You survived the week at work.

It's the weekend...whoop whoop.

Maybe you get the tingle of sabotage looming, we met those gremlins in Ep 43 doubt is creeping in.

"It is always sooo hard to stay on plan at the weekend what if I go off plan this weekend"

Judgement makes an appearance:

"I am rubbish at staying on track at the weekend".

Fear:

"What if I undo my hard work and gain?"

Social is there of course too:

"But it is the weekend... we deserve to go out...we re supposed to have fun at the weekends and let loose!"

Cue overwhelm:

"It's just too hard, why do I bother"

It is our thoughts that lead to us going off plan and overeating plus in some cases the method you use.

But the great news is the weekends don't have to be a time when you fall off the proverbial track and undo all your progress. There are ways to avoid temptation and honour your goals.

If you're struggling to lose weight, it's important to take a look at your weekend habits. Many people find that their weekends are when they go off track and sabotage their diet efforts so you are in good company

So back to weekend eating, drinking and being merry or is it?

The point is you are unique, your life is unique and so one size does not fit all.

The key is to identify what comes up for you!

So what happens to you at the weekends? Ought or nought? Maybe you find the weekends easier it is the midweek stress.

Pop into the Wellness 4 Women Group and let us know. As a community, we learn from each other, and by discussing what comes up and getting support.

Why Weekends Can Be Tougher

There are a few reasons why weekends could be tougher for you:

I asked the question in the Wellness 4 Women Groups & on my profile and the answers were:

• Pressure from family/friends
• More time to eat, and more opportunities to make choices that do not serve us.
• Out of routine. The working week often brings structure and certainty, and the weekends are a bit more free-flowing
• Tend to socialize more on weekends, which often involves going out to eat or drinking alcohol.
• Feel deserve 'treats' and rewards after busy weeks at work.
• Habits/traditions around the weekend, such as Friday being take-out night, going out with family, with friends etc.
• Sabotage

Tips for Honouring Your Weight Loss

Know How Your Weight Loss Method Is Impacted At The Weekend?

What comes up for you personally?

Be honest with yourself and notice what your thoughts, feelings, emotions and behaviours are.

Is it the access to snacks? Maybe it's socialising? Maybe it is alcohol? Maybe you are craving relief from the difficult week at work.

Have a think and brainstorm what you already know.

Take steps to keep curious about what comes up for you.

In the membership, you would use the tools and planner to do this so you can find your own unique patterns.

Identify Your Triggers And Have A Plan For How You Will Navigate Them.

Now it's time to step into action or not if you so chose.

The point is you have a choice. You always have a choice.

This is where the food and life freedom I encourage comes in. You do not have to do any of this at the end of the day.

The key is wanting to. It is about being clear on what you want, why and how and keeping it super double so you actually do it.

So what could that look like for you?

I encourage daily planning as it triggers the thinking part of your brain and where you direct your attention it is likely to happen but if you find the planning goes out the window at the weekend, do a weekend plan.

There is a weekly planner as well as daily planning in the planner so look in advance at what you have coming up.

There are always 3 opportunities to make a change after all. Before, during or after.

Maybe your issue is snacking with the family as you are out and about. What is the I'm of this time? To spend time with the family. So where does the snacking come in?

• Is it because it is easy as you are out and about?
• Is it because you want them because everyone else is having it?
• Is it habit/routine to eat the snacks?
• Is it because it is offered to you by the family?
• Are you actually hungry or topping off?
• Or maybe it is a combination.

Each has a different solution.

First and foremost, you have do decide if this is something you want to change?

We have been taught that snack, snack food and snacking is WRONG! This is not necessarily true. So check in with yourself. Are you wanting to change this because you want to or because you think you should?

If you want to change, you have happy with your choice and feel it may benefit your well-being/weight loss then how can you take some steps to improve where you are currently.

Key - keeping it easy.

If you say to yourself no snacks or snacking that is likely to be a slippy slop to sabotage as it is likely not doable and will feel overwheleming.

Start small.

• What do you typically have?
• How could you level it up just a little?

So maybe you have a bag of chips by the coast.

It would be common to think in black and white terms. To snack or not to snack, but actually, you have a range of options to consider and try.

Try being the keyword here.

Get curious.

You could:

• Try to eat a few bites less than usual
• Share a bag
• Taking your own food, pre-portion it
• Change it out for a different food
• If you eat out, take food with you
• Decide you do actually want to try without snacking to see what happens
• Focus on eating them only if you are hungry
• Eat before you go if hungry
• Aim to eat slower so you can feel your physical satisfaction levels

I am sure there are even more to try these are just a few.

In making an easy plan that you can stick to you won't feel restricted thus bringing more joy to the weight loss process and also proving to yourself that you are the one in control. You learn to trust yourself and the process each time.

Check In On Your Overall Well-being

Weekends can be a funny time of the week. We have had a busy week and so then we have thoughts like "I deserve a treat", "Weekends are for relaxing" etc but then sometimes we can find ourselves doing even more at the weekend to make the most of the downtime that we do not actually get downtime. We can feel guilty for taking time out. We can feel like we have wasted the weekend if we have not done xyz.

Checking in on these thoughts and beliefs is really important for your well-being.

The weekend is a transition time at the end of the day. You are having to shift out of one mode and into another and our brains can't always keep up with this and so it can need a little helping in hand.

This is where some mind ninjary and life coaching can help.

Instead of bumbling into to the weekend and hoping for the best only to come out the other side feeling like we have not had one.

Why not get really clear on what you want from the weekend.

Give yourself permission to enjoy it and to feel satisfied.

Enjoy the weekend and celebrate it with some powerful thoughts.

This can help with food also. Take the snacking. Mind Ninjary can help you take the focus off the food and put it elsewhere. Time could be spent thinking about the fabulous things you are seeing and doing, and the people you are with. This is mindfulness at the core being present and enjoying the moment whilst honouring your goals.

Stay Connected

Community is so important. I notice that over the weekend contact drops off in the groups I am in and run.

I get it you are busy, things are slightly different at the weekend. You are busy with family, and friends. You are out and about, or perhaps doing things around the house/garden or maybe enjoying hobbies and pursuits.

It is still so important to stay connected. This is for two reasons:

1) Connection keeps you accountable. It is harder to make unhealthy choices when you know someone is going to ask how it went at the end of the weekend.

2) Connection provides support. If you are struggling, it is so much easier to reach out to someone for help, rather than trying to tackle it all yourself.

So my challenge to you this week is simple:

Reach out to the group, or a friend and connect with them this weekend.

Conclusion

So we have discussed how weekends can be a challenge when it comes to weight loss, as many people find themselves going off plan and overeating.

We have covered ways to reduce temptation and maintain progress, including getting clear on what is coming up for you, building a plan, being mindful of your thoughts and well-being and staying connected to the community.

The weekend can be a challenge when it comes to weight loss, but with a little bit of planning, it can be manageable. By being mindful of your goals and staying connected to your community, you can make the most of the weekend without overindulging. Celebrate your accomplishments and most of all enjoy the time. Ditch the drama and bring the joy!

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Categories: : mindfulness, mindset, Weight loss