Author: iTrackBites Head Coach, Lisa Wood
Many of us agree that weekends are more difficult yet we repeat the same cycle over and over when it comes. We know the weekend is coming, we know we struggle with it for a variety of reasons but nothing is going to change this until we do. If the struggle is real – identify why and change it. Saturday and Sunday are just other days – same number of hours, they happen every week – they are not something you can’t conquer!
1. CHECK IN WHEN YOU NEED TO
You are not doing this alone! Call a friend, get on here, go to an extra meeting if you go. Head over to the Community if you need some support.
2. OWN IT – IF YOU BITE IT, WRITE IT
Make the decision ONCE – either something is worth it or not. Either eat it and enjoy it, or say No and move on. No guilt! No second guessing! They are your calories/BITES to use, just use them wisely and make sure you track them.
3. DO NOT LEAVE TEMPTING FOODS OPEN AND IN REACH IF THAT’S A PROBLEM
Move, cover, hide, put away things that are too tempting. Close bags of chips and put them back in the pantry. Put cookie packs in large zip lock bags or containers. Stop foods being easy to “drive by eat”. Put good choices in reach! Your family can either make their own snacks or have what you’re having.
4. PAY THE PIPER
If you are going to indulge in treats or drinks – put in the work elsewhere. Is that dessert worth an extra hour walking? Then do it! Plan an activity if you need to. Go bowling, go to the indoor pool, have a Wii sport game night… just move it instead of sitting around eating in front of the tv.
5. DON’T BE AFRAID TO SAY NO
This is your journey. Your success is AS IMPORTANT as someone else wanting you to eat something. Why does them wanting you to “just eat cake/appetizers/pizza” have any more value than you being healthy? They won’t be thinking about it tomorrow – but you will!
6. NO IS NOT A DIRTY WORD
Many of us, raised in the South especially, have families that feed us like we are going to war and this is our last meal. And saying no can be considered offensive to those who either don’t get it or in some cases, really are trying to sabotage us. Sometimes they have heard the “I’m on a diet” line so many times before they just don’t believe it’s any different, sometimes people, especially partners, are afraid of the changes they see happening as we become successful and they try to apply some brakes to this trip.
Whatever the reason – if this is going to work for any sustained period -you have to value YOU enough to say yes or no based on what is good for your health and not their feelings. Have answers ready for the inevitable.
“Want some cookies?”
“Ah come on… What’s it going to hurt?”
“Why – are you on a diet?”
“What you don’t like my cooking?”
We know the lines. So you need some lines of your own. Develop and practice saying no.
“No, but thanks for asking!”
“That’s looks great – maybe later?”
“I ate just before we came, I’m still full!”
“Saving room for dessert later… (they won’t remember if you don’t have it later)
Or redirect into an activity – “I’m not hungry but I’d love a walk.”
Or just lay it out for them (or blame your doctor if you can’t be honest with them) – “I have to get this eating under control – thanks but I’m working my plan.”
“My doc would kill me if they see that in my weekly report!”
If the reality is you are going to have a crazy day/weekend – the more prepared you are, the more you rehearse your script, the more confident you become in making better choices – the easier this will be. Are you going to be a Weekend Warrior or Weary Weekender? Just saying it’s too hard and doing what you want anyway isn’t working. Either you work it into your plan, say no, or you are going to be right back to complaining about how hard it is next week.
You are in control of what goes in your body. You are in control of how much you drink. You are in control of the decisions you make. You are in control. You are an adult and just because you were raised a certain way or had to do certain things as a child (clear your plate, eat what you are given, not say no to family) DOES NOT mean as an adult that you have to follow that or make your children follow that.
Make good decisions. Make peace with your past ideas about food. Make habits you can be proud of. Make a stand for your health. Make and be an example for your family. Everyday. Weekends are no different! Don’t make excuses for yourself, make the changes you need to be successful and make them stick!