Weekend wrecks my diet.

fonecrusher1

As above^

Its doing my head in. Im very focused from monday to friday. Eat 1000 calories per day, exercise for a least 1.5hours each day.

Weekend arrives & i lose the head altogether. Sometimes badly, sometimes not so bad. Example; last weekend i just went monkey mad on the grub. Had a few beers friday night & a 6 pack of crisps & chilli nuts. Saturday had a takeaway curry for dinner, more beer that night & more damn crisps. Im a savoury munching machine on Saturday.

How the hell can i stop myself letting myself off the leash so wrecklessly, if you know what i mean? My brain is preprogrammed to let rip on the weekend & its destroying my weekday efforts. I lost 5.5lbs at the end of week one because i actually somehow managed to control the raging food monster that weekend.
Last weekend, fell of the wagon big time & guess what? Weighed myself yesterday & only managed a pathetic 0.5lb weight loss.

Same sh!t every week. Monday - right thats it, no junk food next weekend. Friday - balls to that, its the weekend. Lets rock.

Anyone any advice on contolling the weekend food monster? Is there an acceptable level of disregard for diets on the weekend. Surely i can have a treat some day of the week?

rocky

One reason you lose control over the weekend is because you're starving yourself over the week. 1000 calories /day? :eek: try 1800/day and the cravings won't be nearly as bad.

EileenG

By being a bit more realistic during the week. 1000 calories is not anywhere near enough, unless you are a bedbound pensioner, and definitely not if you are doing an hour and a half of exercise a day.

You are creating a huge calorie deficit, and your body will eventually say "Sod this, FEED ME". And you go nuts. Try eating more during the week, and perhaps planning your weekend realistically. One thing I find useful is eating a tub of cottage cheese before I go out for the evening. That way, I've got a good base that stops me eating junk because I'm starved, but doesn't make me stuffed.

A cheat meal is a popular part of a lot of diets, but it has to be one meal, ideally in a restaurant, eating the restaurant portions and no doggy bags.

Casey_81

How about if you give yourself one night to splurge, and then recoup it (well some of it) by going to the gym or for a long walk/run/cycle the day after? On your night out - how about swapping to a low cal beer, or avoiding the crisps?

Although as other posters have said your daily calorie intake during the week seems to be a bit on the low side...

mathepac

OP I'm not a nutritionist and I don't know if you're male or female, big or small, but any adult trying to do a day's work and 1.5 hours physical exercise on an intake of 1k cals is nothing short of insane - you need to see a medic and a nutritionist.

At least some of your "monkey mad" eating at the week-end seems to be associated with alcohol consumption; maybe you need to look at that.

fonecrusher1

mathepac wrote: »

OP I'm not a nutritionist and I don't know if you're male or female, big or small, but any adult trying to do a day's work and 1.5 hours physical exercise on an intake of 1k cals is nothing short of insane - you need to see a medic and a nutritionist.

At least some of your "monkey mad" eating at the week-end seems to be associated with alcohol consumption; maybe you need to look at that.

If by the last comment you are suggesting i have a bit of a drink issue, your very wrong. I have 4 or 5 bottles of beer on a fri/saturday night & absolutely never drink on a weekday.
For a 124kg male thats a puny amount of alcohol, trust me. Truth is i don't really drink that much. I tend to get a hangover quite easily.

______________________________________________________________

Thanks all for comments.

EileenG

You're 124kg???? Even assuming that some of that is bodyfat, that's still a ridiculously tiny amount of calories to be eating to power that weight through 90 minutes of workout. Even at 124 pounds, it wouldn't be enough.

You've got to get sense about your food, and eat in proportion to what you are doing. Otherwise, you are going to continue to starve and binge.

fonecrusher1

EileenG wrote: »

You're 124kg???? Even assuming that some of that is bodyfat, that's still a ridiculously tiny amount of calories to be eating to power that weight through 90 minutes of workout. Even at 124 pounds, it wouldn't be enough.

You've got to get sense about your food, and eat in proportion to what you are doing. Otherwise, you are going to continue to starve and binge.

Hows it going EileenG, sorry i should have explained things properly. When i say 90 minutes of exercise i mean a good brisk walk breaking into a jog for some of the time.

I also wear very warm clothing to help the fat burning along a bit while im excercising. Im always drenched in sweat afterwards so somethings working.

I don't always eat weight watchers (400cal), sometimes i have 2 chicken breasts(180cal each) & lettuce for dinner. And a cup of tea with low fat milk(20cal). No bread,pasta,rice,potatoes etc. For supper i have zero point soup (20cal) or 2 crackers with a skim of flora(100cal) & an apple.

What about a steak? Would it be ok to have a steak once in a while?

mathepac

fonecrusher1 wrote: »

If by the last comment you are suggesting i have a bit of a drink issue, your very wrong. ...

I am suggesting nothing, merely reflecting back to you what struck me in your OP based on your request for feedback. My statement was "your "monkey mad" eating at the week-end seems to be associated with alcohol consumption; maybe you need to look at that". Take my statement at face value; examine the relationship or don't, whatever suits you. It's a matter of indifference to me if you choose to read some deeper meaning into my suggestion, but for your own sake you might want to consider your need to become defensive.

More knowledgeable people than me will point out that it's not always the quantity of alcohol consumed that's important, but the consequences of the consumption.

Best of luck, over and out.

Mellor

I really doubt you are only eating 1000cals.
Post up everything inc size and how many cals you think are in it.

danlen

fonecrusher1 wrote: »

Hows it going EileenG, sorry i should have explained things properly. When i say 90 minutes of exercise i mean a good brisk walk breaking into a jog for some of the time.

Nothing wrong with that.

fonecrusher1 wrote: »

I also wear very warm clothing to help the fat burning along a bit while im excercising. Im always drenched in sweat afterwards so somethings working.

Waste of time. Sweating is not a sign of burning fat.

fonecrusher1 wrote: »

I don't always eat weight watchers (400cal), sometimes i have 2 chicken breasts(180cal each) & lettuce for dinner. And a cup of tea with low fat milk(20cal). No bread,pasta,rice,potatoes etc. For supper i have zero point soup (20cal) or 2 crackers with a skim of flora(100cal) & an apple.

If that is your diet imo its a recipe for disaster. Way too low in calories, way too low in veg, and basically just lacking some good solid meals. Having processed foods like 'zero point soup' and crackers is probably worse than having a higher-calorie meal made from 'real' food. For supper, as already suggested above, try cottage cheese or perhaps an omelette or something.

fonecrusher1 wrote: »

What about a steak? Would it be ok to have a steak once in a while?

Yes absolutely. Steak once a week is a good idea imo.

rocky

danlen wrote: »

Yes absolutely. Steak once a week is a good idea imo.

Given his diet, steak once a day sounds like the best idea ever

fonecrusher1

Mellor wrote: »

I really doubt you are only eating 1000cals.
Post up everything inc size and how many cals you think are in it.

As far as i can see, yeah its about 1000cals. Monday to Friday & Sunday. Don't excercise on Saturday or Sunday. Saturday is diet free day.

Breakfast - 1 apple (60cal)

Lunch - 1 apple & cup of tea with low fat milk & 2 level t-spoons of unrefined sugar. (80cal)

Dinner - 1 weight watchers meal or 2chicken breasts with lettuce & a tablespoon of sweet chilli sauce. 1 cup of tea. Might have a low fat yogurt or a lower fat rich tea biscuit. (550cal)

Supper - bowl of zero point soup + an apple or 2 or 3 crackers (not cream crackers) with a skim of flora. (100cal)

60 + 80 + 550 + 100 = 790cals. Add 50 cals for inaccurate calorie estimates? No more than 850 cals per day?

Zero bread/pasta/rice/potatoe. Although there is rice in some of the weight watchers meals but i usually remove half of it from the meal.

SteelyDanJalapeno

fonecrusher1 wrote: »

As far as i can see, yeah its about 1000cals. Monday to Friday & Sunday. Don't excercise on Saturday or Sunday. Saturday is diet free day.

Breakfast - 1 apple (60cal)

Lunch - 1 apple & cup of tea with low fat milk & 2 level t-spoons of unrefined sugar. (80cal)

Dinner - 1 weight watchers meal or 2chicken breasts with lettuce & a tablespoon of sweet chilli sauce. 1 cup of tea. Might have a low fat yogurt or a lower fat rich tea biscuit. (550cal)

Supper - bowl of zero point soup + an apple or 2 or 3 crackers (not cream crackers) with a skim of flora. (100cal)

60 + 80 + 550 + 100 = 790cals. Add 50 cals for inaccurate calorie estimates? No more than 850 cals per day?

Zero bread/pasta/rice/potatoe. Although there is rice in some of the weight watchers meals but i usually remove half of it from the meal.

Dont know where you get the energy to exercise!

I'm no nutritionist now or anything, but just some observations and suggestions,

Breakfast : just one apple is no good, breakfast is your 1st meal after 8-10 hours of no fuel, and it s the meal that should set you up for the day. some porridge or eggs would be a much better idea, i usually have 2-3 eggs most mornings, there full of protein, and will fill you up, fighting of any cravings you might have before lunch.

Same again for lunch, an apple is not really enough, a salad with a chicken or Turkey breast would be my usual choice now.

Dinner : i dont know much bout WW stuff, so i'm not gonna criticize there meals as i dont know what there about, if your trying to lose weight well then your doing the right thing cutting out the starchy carbs, you will need some goods, green veg is good source of these, along with your protein, the 2 breast of chicken are a good idea, steak would be a good idea too, your diet is probably low in Iron?, how about replacing the rich tea biscuit with some peanut butter, or any other nuts?

Supper : Cheese, nuts, berries, sliced meat (ham, turkey, beef) just some ideas, that might be a change to your current diet,

i'd aim for around 1700 - 2000 cals if your exercising daily, the deficit 9 times out of 10 would end in failure or you getting run down or sick. (happened to me).

Susie_Q

Jeepers. I weigh less than half you do and I couldn't survive on your diet. Are you not absolutely starving during the day given that you're really only getting by on apples and tea until dinner time??

fonecrusher1

Horgan wrote: »

Dont know where you get the energy to exercise!

I'm no nutritionist now or anything, but just some observations and suggestions,

Breakfast : just one apple is no good, breakfast is your 1st meal after 8-10 hours of no fuel, and it s the meal that should set you up for the day. some porridge or eggs would be a much better idea, i usually have 2-3 eggs most mornings, there full of protein, and will fill you up, fighting of any cravings you might have before lunch.

Same again for lunch, an apple is not really enough, a salad with a chicken or Turkey breast would be my usual choice now.

Dinner : i dont know much bout WW stuff, so i'm not gonna criticize there meals as i dont know what there about, if your trying to lose weight well then your doing the right thing cutting out the starchy carbs, you will need some goods, green veg is good source of these, along with your protein, the 2 breast of chicken are a good idea, steak would be a good idea too, your diet is probably low in Iron?, how about replacing the rich tea biscuit with some peanut butter, or any other nuts?

Supper : Cheese, nuts, berries, sliced meat (ham, turkey, beef) just some ideas, that might be a change to your current diet,

i'd aim for around 1700 - 2000 cals if your exercising daily, the deficit 9 times out of 10 would end in failure or you getting run down or sick. (happened to me).

Thanks for the input. Yeah i think im going to have to change things up a little bit. I'l have to admit to feeling a bit lightheaded on tuesday after i went for my usual excercise, kind of like a floaty sensation. Think i'l eat more apples & eat more nuts. What a sort of nuts are you talking about? Obviously not roasted or chilli peanuts?
Surely peanut butter is very very heavy in fat?

What about cheese? I haven't had cheese in weeks. I miss it. Is a bit of red cheddar an absolute no no???

Sorry for all the questions.:pac:

rocky

fonecrusher1 wrote: »

Thanks for the input. Yeah i think im going to have to change things up a little bit. I'l have to admit to feeling a bit lightheaded on tuesday after i went for my usual excercise, kind of like a floaty sensation. Think i'l eat more apples & eat more nuts. What a sort of nuts are you talking about? Obviously not roasted or chilli peanuts?
Surely peanut butter is very very heavy in fat?

What about cheese? I haven't had cheese in weeks. I miss it. Is a bit of red cheddar an absolute no no???

Sorry for all the questions.:pac:

Nothing should be forbidden outright, if you enjoy eating it IMO.

Stop looking at the fat content of foods and better make sure that calories you eat are appropriate for your goal - peanut butter, cheese are quite high in calories, but in moderation they are great.

I think roasted nuts have the same macro profile as raw nuts, if you roast them yourself. The ones you can buy normally have added salt and other things that are not ideal.

Frogdog

OP, fats are essential in your diet and even moreso if your goal is to lose bodyfat. Fats have many benefits, google them.

This is why WW is not a healthy way of losing bodyfat, in my opinion. My advice to you is to read the Nutrition 101 sticky here, and the Fitness; the basics (incl Diet & Nutrition) sticky on the Fitness forum.

And nothing but apples for breakfast and lunch is not healthy.