Ughhhh, I Can't Believe I Ate The Whole Thing! – Weekend Survival Guide

If you have it too much or too often it's not a treat anymore.

Ever have that feeling? Did you have it this weekend? I’m sure many of you went to at least one party and had your fill of burgers and booze only to wake up the next morning thinking, “why did I eat all that”?. And if it wasn’t this weekend (good for you, by the way!) then it was for sure some other time. Either when you came home from work feeling like you could eat your dog if it came down to it, but instead polished off 5 cookies, or when you went to dinner on Saturday night way too hungry for your own good and ended up eating the entire bread basket, 3 glasses of wine, your entire plate of pasta and a few bites of your friend’s, plus dessert. We’ve all had that feeling of wanting to just undo the entire thing and make like it never happened.

Well, I can’t do that for you, but what I can do is help you avoid it the next time. You can be a bit more relaxed on the weekends, but don’t let all the good habits you’ve been working on fly out the window. Here are 5 tips to help you the next time you’re looking at your dog and licking your lips.

1. Always stay one step ahead – Start your Saturday and Sunday mornings off with a workout (if weekends are your weakness then try to schedule your rest days during the week). This will help set you off on the right track and will be a little reminder to stay balanced.

2. There’s a little something called the Interweb, or Web Machine, or something like it – If you like to go out to eat on the weekends, but lose control when you get to the restaurant, take some time to plan ahead. Decide on where you’re going to eat beforehand and then look up their menu for the best options. This way, when you get to the restaurant you won’t even have to open the menu and be tempted to order something you’ll regret later. Plus, if they have a dessert you really like you can plan to make up for it either by your workout in the morning or by going a little lighter at breakfast and lunch.

3. Dear Diary – If food journaling helps you, make sure that you’re tracking everything you eat – even on the weekends and if you go overboard. Many people have the tendency to leave out foods that they’ve overeaten, because they don’t want to look at it again and be reminded of it, or they figure, “what’s the point of tracking it, I know I went over.” It’s important to write everything down, so that you can really see what you’re taking in and keep things in perspective. Maybe you can have that extra slice of pizza if you see that you haven’t actually eaten all that much. And on the other hand, maybe you’ll think twice about having it if you see that you’ve had more than enough that day too.

4. Stop loitering – Going to a party? Fill your plate up and then leave the food table. You don’t need to mingle around it with your friends like a swarm of flies. If you really want seconds then you can go for it, but first walk away. Make sure that you’re filling up on healthy foods first and then if you want the other yummies decide on how much you’re going to have and stick to it. It’s ok to have a little of the things that are really tempting you, but remember that you don’t want to fill up and then have the thought, “why did I just do that”?.

5. Don’t shop til you drop – Shopping can actually be a pretty good workout. You’re walking around, trying on clothes (working your way out of something that’s too small without ripping it, or even just getting it over your boobs can be a major arm and back workout!), carrying bags, and walking some more. Make sure that you carry a healthy snack, like a Kashi Crunchy bar or an apple and some nuts, so that you can nibble when you feel hungry and don’t end up sluggish and ravenous. You don’t want to be so hungry that you end up eating the first thing you see.

So, there you have it, my 5 tips for weekend survival. Good luck and remember that there’s a reason things are called “treats”. If you have them all the time they’re not treats anymore. You’ve worked hard on replacing your bad habits with healthy ones, so don’t let your weekends get out of hand and have them go to waste.

Ughhhh, I Can’t Believe I Ate The Whole Thing! – Weekend Survival Guide

If you have it too much or too often it's not a treat anymore.

Ever have that feeling? Did you have it this weekend? I’m sure many of you went to at least one party and had your fill of burgers and booze only to wake up the next morning thinking, “why did I eat all that”?. And if it wasn’t this weekend (good for you, by the way!) then it was for sure some other time. Either when you came home from work feeling like you could eat your dog if it came down to it, but instead polished off 5 cookies, or when you went to dinner on Saturday night way too hungry for your own good and ended up eating the entire bread basket, 3 glasses of wine, your entire plate of pasta and a few bites of your friend’s, plus dessert. We’ve all had that feeling of wanting to just undo the entire thing and make like it never happened.

Well, I can’t do that for you, but what I can do is help you avoid it the next time. You can be a bit more relaxed on the weekends, but don’t let all the good habits you’ve been working on fly out the window. Here are 5 tips to help you the next time you’re looking at your dog and licking your lips.

1. Always stay one step ahead – Start your Saturday and Sunday mornings off with a workout (if weekends are your weakness then try to schedule your rest days during the week). This will help set you off on the right track and will be a little reminder to stay balanced.

2. There’s a little something called the Interweb, or Web Machine, or something like it – If you like to go out to eat on the weekends, but lose control when you get to the restaurant, take some time to plan ahead. Decide on where you’re going to eat beforehand and then look up their menu for the best options. This way, when you get to the restaurant you won’t even have to open the menu and be tempted to order something you’ll regret later. Plus, if they have a dessert you really like you can plan to make up for it either by your workout in the morning or by going a little lighter at breakfast and lunch.

3. Dear Diary – If food journaling helps you, make sure that you’re tracking everything you eat – even on the weekends and if you go overboard. Many people have the tendency to leave out foods that they’ve overeaten, because they don’t want to look at it again and be reminded of it, or they figure, “what’s the point of tracking it, I know I went over.” It’s important to write everything down, so that you can really see what you’re taking in and keep things in perspective. Maybe you can have that extra slice of pizza if you see that you haven’t actually eaten all that much. And on the other hand, maybe you’ll think twice about having it if you see that you’ve had more than enough that day too.

4. Stop loitering – Going to a party? Fill your plate up and then leave the food table. You don’t need to mingle around it with your friends like a swarm of flies. If you really want seconds then you can go for it, but first walk away. Make sure that you’re filling up on healthy foods first and then if you want the other yummies decide on how much you’re going to have and stick to it. It’s ok to have a little of the things that are really tempting you, but remember that you don’t want to fill up and then have the thought, “why did I just do that”?.

5. Don’t shop til you drop – Shopping can actually be a pretty good workout. You’re walking around, trying on clothes (working your way out of something that’s too small without ripping it, or even just getting it over your boobs can be a major arm and back workout!), carrying bags, and walking some more. Make sure that you carry a healthy snack, like a Kashi Crunchy bar or an apple and some nuts, so that you can nibble when you feel hungry and don’t end up sluggish and ravenous. You don’t want to be so hungry that you end up eating the first thing you see.

So, there you have it, my 5 tips for weekend survival. Good luck and remember that there’s a reason things are called “treats”. If you have them all the time they’re not treats anymore. You’ve worked hard on replacing your bad habits with healthy ones, so don’t let your weekends get out of hand and have them go to waste.

Ask Dani – Surviving Vacation

Ahhhhhhhh, vacation.

Dear Dani,

I’m going away for July 4th weekend and am worried about how I’m going to eat healthy and stay active while I’m away. I’m not sure what’s around me, so I’m worried that I’m going to slip up and eat whatever’s around. And the people who I’m going with aren’t too conscious of their weight like I am. I don’t want to be too crazy about it, but I also don’t want to lose control and throw away all my hard work. Do you have any suggestions?

Thanks, Tempted Traveler

Dear Tempted Traveler,

Going on vacation is so exciting, but it can also be stressful when you’re worried about your eating. The first thing I’m going to tell you is not to stress out about it too much. It’s just a weekend, so nothing that you do can be too damaging. This doesn’t mean that you should completely let go of everything, but allow yourself to indulge and enjoy yourself a little bit. This isn’t a time to lose weight, rather focus on just maintaining.

Here are my 5 tips that you can take with you:

1. Make A List – Before I go on a vacation or sit down to a huge meal with family and friends I like to put together a little “Survival Cheat Sheet”. I simply write down a list of things that will help me make the right choices, such as reminding myself to ask for help from someone supportive if I need it, and walking away from the table when I’m done eating, so that I don’t overeat. I also jot a few things down that remind me why I want to stay on track. For instance, I need to remind myself that I feel so much better when I don’t overindulge and that if I do it’s only going to make me feel bad.
Make sure to put this on your list: Ask yourself “what purpose is this serving me?”. Before you give into something tempting or feel lazy and don’t want to work out ask yourself this one question. If your answer is legitimately that you want to indulge this one time and that you won’t be mad at yourself later then go for it this once. But, if your answer is that it serves no purpose other than to have some immediate gratification and then be upset later, then you know that you don’t really want to give in.
Take this list with you and look to it when you need some extra support.

2. Have A Battle Plan – Before you leave for your vacation do an internet search of markets and restaurants near where you’re staying. That way when you get to your destination you won’t feel tempted to eat the first thing that you see. You can stock up on good foods at the market and know where to go for a nice night out. Most restaurants have full menus online, so you can choose the place that has the best options for you.

3. Be “That Customer” – When eating out don’t be shy about asking the waiter for some healthier. Don’t worry about being annoying. If you’re nice about it they won’t mind too much. I always start by making a joke about how “I’m sorry, but I’m going to be “that customer” tonight”. It usually lightens things up and then I can ask for what I want, such as dressing on the side, an egg white omelette made “dry” instead of with a ton of oil or butter, or even to have my salmon baked instead of fried. Be sure to leave a nice tip too.

4. Pack Your Bags – Of course you’re going to pack your bags, but what I mean is to make sure you’re well equipped for your getaway. Just in case you don’t have time to buy food or you need something in a pinch pack some things to take with you. Some things that pack nicely are Kashi Crunchy bars and instant oatmeal. Even some part-skim cheese sticks and yogurts (secured safely in a Ziploc bag) will hold well in cargo (it’s freezing down there!).
And don’t forget workout clothes, so that you set the tone for your trip. Packing your Lulu Lemons and sneakers will remind you to make time for your workouts while you’re away. Resistance bands and a jump rope are super light, take up next to no room, and are like a full gym in a bag.

5. Be Kind To Yourself – Vacation is a time to let go a bit and not be so hard on yourself. Do your best to stay on track, but also cut yourself some slack. If you slip up, don’t worry about it, you’ll get back up. Allow yourself to enjoy the moment, because you don’t always get a break. Sometimes allowing yourself some time to go a bit easier on yourself renews your vigor for later. You can’t always be perfect, so take some time to enjoy yourself.

Bon Voyage!

Have a question that needs answering? Send ‘em in! Every Thursday I’ll be answering a new question, and it might just be yours!

Myth #3 – I've Been Good All Week, So I Can Splurge All Weekend

I’m sure this thought has popped into your head. “I’ve stayed on track all week, eating well and exercising, so are 4 cocktails, some pancakes for brunch, and pizza really going to do me any harm? I deserve them.” The sad truth is yes, all that is going to harm your waistline. Think about it, Saturday and Sunday make up for 30% of the week and most likely you’re getting started with happy hour on Friday afternoon. Many people lose weight during the week, but then put it all back on over the weekend.

You have to be consistent. It’s ok to treat yourself to a slice of pizza, you’ve definitely worked for it, but leave it at that. Any more than that slice – unless you’re running 10 miles that weekend – will only slowly pile on the pounds and won’t help you with any consistent and permanent changes you’re trying to make. Being good during the week, but holding your breath to party over the weekend will only set you back, so make sure you’re being reasonable.

Check out these weekend survival tips:

* JOT IT DOWN – Writing down what you eat will make you more aware of what you’re putting into your mouth and will help you second-guess that second slice.

* REMEMBER YOUR WHEATIES – Skipping breakfast is a surefire way to binge later, so make sure you eat within an hour of getting up.

* SATISFY YOUR CRAVING – It’s ok to give into a nagging craving once in a while when it really won’t let up. Be reasonable about it and make sure you really want it and that another culprit isn’t to blame, like stress. You probably won’t feel the need to let all hell break loose on the weekends if you don’t build it up so much.

Myth #3 – I’ve Been Good All Week, So I Can Splurge All Weekend

I’m sure this thought has popped into your head. “I’ve stayed on track all week, eating well and exercising, so are 4 cocktails, some pancakes for brunch, and pizza really going to do me any harm? I deserve them.” The sad truth is yes, all that is going to harm your waistline. Think about it, Saturday and Sunday make up for 30% of the week and most likely you’re getting started with happy hour on Friday afternoon. Many people lose weight during the week, but then put it all back on over the weekend.

You have to be consistent. It’s ok to treat yourself to a slice of pizza, you’ve definitely worked for it, but leave it at that. Any more than that slice – unless you’re running 10 miles that weekend – will only slowly pile on the pounds and won’t help you with any consistent and permanent changes you’re trying to make. Being good during the week, but holding your breath to party over the weekend will only set you back, so make sure you’re being reasonable.

Check out these weekend survival tips:

* JOT IT DOWN – Writing down what you eat will make you more aware of what you’re putting into your mouth and will help you second-guess that second slice.

* REMEMBER YOUR WHEATIES – Skipping breakfast is a surefire way to binge later, so make sure you eat within an hour of getting up.

* SATISFY YOUR CRAVING – It’s ok to give into a nagging craving once in a while when it really won’t let up. Be reasonable about it and make sure you really want it and that another culprit isn’t to blame, like stress. You probably won’t feel the need to let all hell break loose on the weekends if you don’t build it up so much.