Your Weekend Survival Guide

Get Through the Weekend Without Gaining Weight

You work hard all week following your meal plan and doing your workouts only to have the “wheels come off” over the weekend and sabotage all your efforts.  You can easily do it with an extra slice or two of pizza, or maybe too-large a serving size or appetizer when eating out, or my personal favourite – alcohol.

If eating splurges are a problem for you, it’s important that you think about your long range plan before you overeat.  Weekends are when we typically indulge ourselves in high-fat, high-calorie foods because we feel we deserve it after a hard week.  And we’re also more likely to make excuses for skipping exercise.

One of the most significant diet dangers revolves around sugar and carb consumption. Problems arise from riding the blood sugar roller coaster.  Once you binge on sugar or carbs, you always seem to crave more.

Sugar binges cause a drop (after a rise) in serotonin, a chemical in the brain that regulates sleep and appetite.  Low serotonin is often associated with depression. When you’re deprived of serotonin you feel anxious and out of control.

To help boost your serotonin levels naturally, eat smaller meals and snacks that include complex, starchy carbs (i.e. veggies).  You can also help control blood sugar levels and appetite by eating a balanced amount of protein, carbs and fat at least 4-5 times a day.  Having protein, carbohydrate and fat in every meal keeps energy levels constant and appetite under control.

More weekend survival tips:

  • Don’t skip meals. Skipping meals leads to hunger, low energy levels and really poor food choices.
  • There’s no reason to pass up ALL your favourite foods.  Moderate consumption is the key.
  • Don’t keep your trigger foods around the house. You know if they’re there you WILL eat them – don’t set yourself up for a crash.
  • Eat something light before you go to a party, like a drink a meal replacement shake.
  • Alcohol really packs a big calorie wallop. If you’re drinking…(yeah, right).  I mean when you’re drinking alcohol stick to light beer or wine and drinks mixed with soda water.
  • If you tend to overeat during family gatherings start by filling your plate with vegetables and then add the high-calorie foods after.  Eat slowly and drink lots of water.  You’ll feel fuller, faster and you won’t get the “bloat”.
  • If you’re the host of a big family gathering (like say, Thanksgiving) be a GENEROUS host and give most of the leftovers so they don’t hang around your house only to be eaten by YOU.

If you want more help and more tips call me at (519) 979-3238 and I’ll be glad to discuss your specific issues and give you some practical solutions.

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