The weekend is here! Happy Friday to you! I got a great question in the TR Suggestion box and thought this is a perfect time for the post… right before the weekend! So let’s take a look:
Here’s one for you….. Like you I’ve got a lot of kids (4). I’ve been bringing it during the week for a while now trying to get back in the game. I think one of the big reasons why I’m not seeing those insane results is because of the weekend. Friday night you’re faced with the first major temptation because it’s family night right?? Pizza night, then ice cream, and whatever else. I mean after a long week at work we’re all ready for a little time to just have fun. Mornings are better because I make my shake but when Sunday comes around and we’re rushing for church it’s easy to throw down those church donuts lol.
I mean it hasn’t been that bad, but I will admit my cheat meals come in on the weekends more than any other time of the week. How do you beat it? What are your secrets? How can we get to Monday morning and say “I crushed it on my nutrition this weekend!”
Thanks Coach!
Thanks Josh for the great question that I know A LOT of people deal with. Let’s get into how to BEAT temptation on the weekend.
Beating Dieting Temptation on the Weekend
As with all discussions about nutrition and temptation we have to start with your goals and mindset. What is more important to you: Your long-term goals or your immediate desires? I’ve written about this at length in Impulse Decisions. But it’s important to talk about again. Is that treat, snack, etc. and the taste more important than your commitment to your diet plan and program? And I’m not too dramatic here. One slip up here and there adds up and it kills your mindset. You wouldn’t cheat just once on your wife? I mean it’s only one time… no biggie right? CRAZY TALK!!! Ok, that was a little extreme, but you get my point! If your word means what it should, stick to your plan! Don’t give temptation a foothold!
So now that your mind is right what about some practical tips to hold of diet temptation on the weekend?!
- Plan Ahead – Pretty simple here, but get your plan set before the weekend starts to account for anything that typically messes you up. Do you know that you are going to your kid’s birthday party, and there will be pizza? Well, plan for it! Can you fit one slice in your macros? OK. Not going to work and is eating tons of pizza too big of temptation and trigger? That is powerful to know! Get your day planned and bring your food that will hit your goals. And don’t let having any even be an option. You have to know yourself. Get on MyFitnessPal NOW!
- Plan in “Treats” – Yes that is right! Take some time to plan for food your look forward to. Maybe you can’t work in some pizza, and it would cause you to go overboard, but can you fit is some Qdoba? Maybe a rice bowl with double chicken, tons of salsa, veggies, and no cheese/sour cream is a favorite (it’s one of mine LOL). Well, plan that in and have it when everyone else is eating pizza. Or maybe make your favorite Shakeology right before you have to go out and let it fight some cravings for you.
- Get the JUNK out! – This can be hard if your whole family is not on board with you, but as far as you can control, get your trigger food out of the house! Not having it readily available will help a lot!
- Think about how you FEEL when you succeed with your plan AND when you fail – I mentioned this recently in another post, but take time to think about how GOOD you feel when you crush a day of nutrition, and then think about how bad you feel when you let yourself down with sloppy eating. You control what feeling you will have Monday morning… I want to feel proud!
- Water, water, water, veggies, veggies, veggies – Sometimes we just have to keep your mouth moving. If that is you, then load up on water and veggies. Pass on any dips, they won’t help. But you can eat TONS of raw veggies: carrot sticks, celery, broccoli, bell peppers, etc. They will keep you full too!
Are you going to WIN this weekend?
It’s up to you! Try to use some of my tips and, above all, get back to your WHY. WHY is what you are doing so important? And isn’t that more important than some passing pleasure of sugary or greasy food? You got this! Thanks again to Josh for the great article idea!
Need a coach?
My email: coachwayne@teamripped.com
IG: @wayne_wyatt
