Stop Weekend Splurging!

Kelly Kalbfleisch, NPTI Certified Personal Trainer
Manager of CoachMeFit Ann Arbor

I have to admit, I’m a weekend overeater.  I do so well eating clean during the week and I’m noticing good changes in my body.  Why is it that I lose self control on the weekends?  I know I don’t feel good after I do this, so why is it that I just throw the feelings of progress, achievement and being healthy out the window for 2 days?  I trust I am not alone in this horrible habit.  I decided to do a little research to find a few ideas on how to prevent overeating on the weekends.  Here are some good ones to help us all out:

Here’s a few strategies I’ve implemented to help with overeating on the weekends.

1.  Keep busy with activities – The more I am outside and involved in various activities, the more I do not think about food.

2.  Plan your weekend menu prior to the weekend.  That way you know what you’re planning on eating … it sets the expectations for yourself.  You may want to try grilling out with lean meats and incorporating lots of fresh fruit and vegetables.

3.  Try to eat foods that keep you feeling full longer or provides you with enough volume to stave off hunger.  An example is to eat proteins (lean meats, protein bar, protein shake) OR eating watermelon (1 cup is 46 calories) or green beans (1 cup is 34 calories) … so indulge!

4.  Think positively and remind yourself why you are doing this.  It may help to remember that making appropriate choices on the weekend is a way to reward yourself and be kind to you!

5.  If you’re going out to dinner, search online or call ahead for some healthy menu options.  Explain to them you would like to visit their establishment but are on a plan to lose weight and eat healthy.  Ask them what menu items they recommend in helping you succeed.

6.  If it is a dinner party, just enter into a little casual conversation about what the meal plans are.  You have many options.  You can plan your calories accordingly around the menu, you can explain to the host that you are losing weight and need to eat healthy and ask if they mind if you bring your own entree, etc.  Most people are thrilled to help you …

Tips from Ranae on

I’m going to try a few of these tips over the holiday weekend!

Happy Memorial Day Everyone!


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