Hints For Weekend Weight Management Success by Roslyn Franken: Cancer Survivor & Motivational Speaker
Did you know that the weekend is the most dangerous time for controlling your weight? That’s because there is something magical about the start of a new weekend that makes us feel like we can let go of our healthy eating and lifestyle habits. We seem to think that if we make good choices all week long, then when the weekend arrives, we should be able to take a day off of our regular weight management regime. We feel entitled to reward ourselves with some less than healthy treats. This sure sounds good in theory, but in practice it is totally counterproductive if you don’t pay close attention to not overdoing it.
For example, if you eat an extra 300 – 400 calories every Saturday, those calories can easily pack on a number of unwanted pounds over a year’s time. That extra dessert, that extra glass of wine, those extra fries, chips, cookies, etc… may seem harmless in that one day, but they add up quickly. When you overdo it like this on a regular basis, you are seriously putting yourself behind the eight ball when it comes to maintaining your weight that you’re working so hard to lose or have already lost.
When you take in too many excess calories especially from less than healthy choices, you are also putting yourself at risk of falling into the weight maintenance trap. You might get on the scale Monday morning and then be filled with so much guilt and regret for overdoing it, that you may find it that much more difficult to re-ignite your motivation to get back on track with your healthy living commitment. Or, if you don’t weigh yourself, you may over some number of weeks start wondering why your pants are starting to feel a bit tighter. I’m telling you those extra weekend calories can catch up with you if you aren’t careful about them.
It’s okay to splurge a bit here and there, afterall, sometimes it just feels good to treat yourself from time to time, but you really do need to be wise about it so that you can do it guilt-free and enjoy every mouthful.
Here are some tips to help keep your weekend ‘reward‘ eating within reason:
- Pay attention to the calorie-count of what you’re eating and mind the portion size
- If it’s a sugary dessert such as cake, cookies, pie and ice cream, choose only one and share it with someone else
- If there’s nobody to share with, then just take a bite size piece to taste it and ditch the rest.
- Eat regularly so that you don’t allow yourself to get too hungry. If you’re going out for the day and you’re not sure when you’ll be eating next, carry some snacks on you such as fresh or dried fruit, 100% natural fruit bars, a small baggie with some veggies or crackers.
- If you’re dining out, start with a salad and share your entree
- Avoid too much bread and alcohol
You don’t need to count every calorie you consume, but you do need to get familiar with the calorie count in the foods you plan to indulge in on the weekend especially. When it comes to weight loss and maintenance, knowledge and awareness are power!
Diagnosed with cancer at age 29, Roslyn Franken fought back to become a long-term cancer survivor. Then at age 39, at her heaviest weight ever, self-conscious in her appearance and concerned for her health, Roslyn decided to fight back once again, only this time to overcome her battles with food, weight and lifestyle management, once and for all.
She now helps others overcome their similar weight, health and personal challenges through her Weight Loss coaching programs and motivational speaking services for weight loss, stress reduction and balanced living using the principles in her book called The A List: 9 Guiding Principles for Healthy Eating and Positive Living. She is also the host of How to Thrive After 35 Talk Radio and co-author of Death Can Wait: Stories from Cancer Survivors.