A couple of clients have mentioned that they have no problem sticking to their eating plan during the week but on the weekend, they go off their plan and over-indulge. We all have those moments, including myself. Here are some ideas I use to deal with weekend temptations.
I find it helpful to look at the overall picture of the day. This is similar to how you plan your week. Note all the events you will attend over the weekend and the food that will be offered at each event. Decide which foods you will choose to enjoy and which foods it will be fairly easy to skip.
For example, I am going to a kid's birthday party where they will serve pizza, soda and cake. Personally, I like my pizza better and I don't like soda or cake. If I didn't make a plan I would end up eating all of it because it was there. If I plan, I will eat lunch before I go and consciously choose to drink water at the party before I leave my house.
Another example, I am going out to dinner with friends. I think about the options that are probably offered at the restaurant we choose or go on-line and choose an entree while I am at home. I choose something broiled or steamed with veggies on the side. Personally, I choose to drink wine and skip the bread basket and the dessert options. You might prefer to skip the wine and enjoy dessert. Either way, have a plan, share it with your companion before you leave the house and stick to the plan when you arrive at the restaurant.
Indulge in small portions of your favorites. I am going to a Super Bowl party and they will have hot wings and spinach artichoke dip. Can I have some? YES! When I choose to have a treat, I pick a small plate, serve myself a small portion and walk away from the table. I savor my food choices and when I am done, I throw the plate away. I occupy my hands by holding a water bottle and distract myself with the game or a conversation.
Have options. Revisit the same party. I've already had my treats. I really want to nosh on something. Great! - I've brought trail mix or baby carrots or Pirate's Booty in a little baggie to quell that noshing urge. Most likely, I had to bring a side dish or appetizer to the party. Since I chose to prepare something healthy, I can nosh on that, too. This serves as good option for the kid's birthday party, too.
Enjoy your food! Whatever food you choose to eat over the weekend, enjoy it! If you love birthday cake, plan to have a piece and ENJOY it. If you love lasagna, plan to have some and ENJOY it. Food is made to enjoy not to make you feel guilty.
Have a wonderful weekend and feel healthy and empowered on Monday!