TGIF?
We all look forward to the weekend, even more so in the summer! I know I do, especially when the thought of sun and sand and fun with friends is so very appealing. I just can't wait to kick off my shoes and relax with a nice cold...glass of water? Yep, that's just about what's in store for me this weekend, because today I'm a huge, bloated, weak and miserable weight loss loser! The humidity has reared it's ugly head, and I've got the Big Bad Bloat! To add insult to injury, it's summer, and while everyone else I know is having a beer and meeting at the local Mexican joint, I'm scrubbing my carrots, rinsing my bean sprouts and just plain living it up. If you're in one of those funks, I know what you're thinking. Does life have to be so miserable? Does everything have to be so depressing and unfair? Is this all there is? Doesn't a girl deserve one night free from worrying about food and salt and fat?
Well, I guess the answers are no, no, no and not until you're at goal! Now that I've cleared that up, let's look at the reality of our predicament and see what we can do to muddle through it. The truth is, it's impossible to overindulge or even indulge a little on the weekends when you're on your way down. Maybe you got lucky once, and a weekend of piglet abandonment showed up as weight loss, but that was a fluke, and it's not happening again! I wish it were true that five days of perfect eating minus two days of fun would equal three days of good work, but I have to say it just ain't so!
We have all tried this reward system, yet here we are, writing or reading this newsletter, loathe to admit that our well-reasoned mathematical equation is, in fact, a logical fallacy. At some point in time we have all placed our faith in one or more of those who purported to have found the Holy Grail of weight loss through immoderation, but only at our most desperate moments do we attempt to embrace their ridiculous, outlandish claims.
So, how do we deal rationally with the temptations of summer? Do we simply give up on the weekend fun, playing it safe by staying home alone, rather than possibly falling off the wagon, yet again? Absolutely not! That plan can often turn out to be far more dangerous than going out with the gang! Solitude is rarely the key to safety, especially for one who feels deprived and lonely to start! Solitude usually lays the groundwork for the most destructive of midnight binges! So, what other choices are there?
First, you have to accept that you won't lose weight by hiding out. You have to come out amongst the living, joining in the laughter and camaraderie that comes with spending weekends with friends and loved ones. Deciding to further deprive yourself of social connections is never the answer! Instead, let me help you plan ahead a bit. With a plan and a prayer you can not only make it through the weekend-you can actually find yourself feeling happier, stronger, prouder, and more empowered than ever before on Monday morning. Here is my recipe for a mindful, successful weekend of rest, relaxation and moderation.
If you're like most people, you will just pass right over this first step thinking it sounds like rather a waste of time when you could be inflating the beach ball. Don't kid yourself! You must take a few moments on Friday afternoon to sit quietly, and reflect on what is important to you. Recall the moments during the week when you did not act on impulse and derail your progress. Think about the way you felt when your consistent efforts to eat well were reflected on the scale. Try to feel the joy you will know on Monday after a clean weekend. And then summon up the many memories of dejection and hopelessness that followed a weekend of not staying true to yourself. It all begins with this quieting of the mind, planning the night or weekend, envisioning yourself going through the hours. See yourself passing by the chips and perhaps choosing some grapes or another food that will satisfy and not throw you into a whirlwind. For a few moments, just sit and remind yourself of what is important.
Now that you're calm, picture the first hurdle you'll face. Remember, you will have to repeat this process before every challenge the weekend will present, but you can only deal with one at a time! Whether it's dinner out, or a party with friends, a movie, or even a get-together at home you must plan how you'll get through it. I always try to remember how good it feels on Monday morning when I awake to the satisfaction of knowing that I was in control all weekend!
Tip number two: Do not eat before going out! While it sounds like a good idea to eat a small, healthy salad before going out, thus ensuring that you won't be so hungry you'll grab at the first edible, think again! Your issue is with self-control, not hunger! If you didn't have a problem with simple self-control, you wouldn't have one with your weight! Therefore, let's face facts and admit that since a party atmosphere makes it even harder to maintain control, you should assume that you will trip up at some point. Let's try to catch you before you hit the floor, okay? That's why you look at what's ahead and visualize yourself going through the cocktail party, dinner party, barbecue, movie, dinner out or the occasional wedding. And here's what you need to remember:
1. When going to dinner - Many restaurants put their menus online on their website, and this is a great service that will help you get a jump start on the evening. Go with a plan; know ahead of time what you will eat, and don't stray from it! Don't look at the menu and only listen to the specials if you have called ahead and asked about them earlier in the day!
2. When you order a meal, please remember to ask for a double vegetable rather than rice or mashed potatoes on the side-less tempting this way.
3. Ask the waiter to have your meal prepared without salt! I do this all the time and there is never any problem. If you tell the waiter you have a medical condition, the chef will tend to be very accommodating.
4. If your friends will agree, ask the waiter not to bring any bread to the table, just water. If the gang would rather lynch you than give up the bread, just place it on the other side of the table, far from your nose and fingers!
5. Choose either an appetizer and salad, or an entrée! That's it; not all three!! Too much food! Remember most restaurant portions provide more than twice what you should consume in one sitting.
6. Hydro drink! Drink water between whatever else you are drinking.
7. White wine has fewer calories than red. Light beer is better than dark beer. Stay away from mixed drinks!
8. Have tea or fresh fruit instead of dessert.
9. Never eat at a Mexican restaurant! Although not impossible it is really, really challenging! Everything has a ton of sodium! If you can't avoid it, at least stay away from the chips. Not even one! And the margaritas!! Go for a light beer, white wine spritzer, white wine, or a glass of water. Then look to the end of the menu to see what seafood they have to offer. You might never have noticed it before, but it's usually there.
10. When at a buffet, walk the line first, so you can see all of your choices and then go directly to them. If you don't do this, you will end up with far too much food on your plate. The salads and veggies are usually at the end of the line, so start there!
11. If you're attending a cocktail party, make sure you look fabulous! And then be vain! Hold only one thing in your hand at a time. Do not have a drink and an appetizer! Think about how you look! Make sure what you eat is small enough to fit in your mouth in one bite. Don't even look at anything flaky, sticky, or gooey that could dribble down your chin or ruin your dress or makeup! Think about how awful you would look stuffing food into your mouth while you are all made up and looking great! This has helped me many times! I let all the big, creamy, flaky food pass me by, happy to remain standing with a glass of white wine in hand and feeling totally safe!
The last tip and very important tip is this:
12. No matter what, do not eat salty food! Sodium will mess with your head more than any other food additive. If it is hot and humid, you will blow right up! Keep it light, fresh, clean, and easy. Always go out and enjoy yourself, but go with a plan and a level head.
You can do this! Just Lose It!!!
