How to Stop Eating So Much on the Weekend

If you’re trying to lose weight, the weekend can be a minefield. That’s because for many, being away from work also pulls them away from their plan. Research suggests that a large percentage of both men and women overindulge on the weekends, some even consuming 10,000 extra calories over the course of two days. But the end of a work week comes with many temptations and leaves us wondering how to stop eating so much on weekends.

Don’t let two days undo five days of smart choices and hard work. All it takes is what gives you that success during the work week: A plan. Make that even better by doing a bit of plan-ning.

How to Stop Stress Eating

Read More

Check out these six strategies to learn how to stop eating so much on weekends:

1. Plan your wake-up call: Set your weekend alarm for the normal time.

plan your wake-up call

This one is a no-brainer when learning how to stop eating so much on weekends. It sounds like torture, but avoid the temptation to sleep in. Shifting your wake-up time by even a few hours can lead to a “jet lag”-like experience, even if you don’t fly. In one study conducted by Örebro University, 2,700 high school students who shifted their sleep on weekends experienced a dip in performance and a disrupted sleep schedule the rest of the week. And that disrupted midweek schedule could sabotage your weight loss results: Losing as little as 30 minutes of sleep each weekday can result in weight gain and increase your risk of Type 2 diabetes.

So set Saturday and Sunday’s alarms for the normal time. Brew up an extra cup of coffee to get through it, and you’ll sleep better—and have better weight loss results—the rest of the week. Plus, if you need it, you can take a mid-afternoon nap.

2. Plan a protein-rich breakfast.

protein rich breakfast

When you start the day with protein, you may eat fewer high-fat foods and snacks the rest of the day—without even trying. That was the finding of a 2013 study published in the American Journal of Clinical Nutrition, where females ate either 35 grams of protein for breakfast, 13 grams, or skipped the meal all together. Those eating the most protein had the longest feelings of fullness throughout the day. And that’s not surprising: Protein takes longer to digest, so you feel fuller, longer than you would with a fast-digesting breakfast of carbs.

6 Signs You’re Not Eating Enough (Yes, It’s Possible!)

Read More

3. Hanging with friends? Plan an activity that isn’t focused on food.

friends

Many friendly get-togethers fall prey to the “what are we going to do?” syndrome: No one’s decisive, and you wind up at the same old haunts—probably eating. Take charge: Use some midweek time to come up with some non-food-focused options for you and your friends. It can even be active: Do some research for the best places to hikes, parks to visit and free museums in your hometown. Find one you haven’t been to in a while—or haven’t tried before—and catch up with everyone somewhere that isn’t just slinging grease.

4: Plan out your munchies in advance.

plan out snacks

Whether you think you might spend part of the weekend curled up on the couch to binge-watch, or if you’re going to be running the kids from one event to another, chances are you’ll snack. According to Mintel, research has shown that 94 percent of Americans now snack every day. Those snack calories can be a danger: If you’re on the couch, you could wind up mindlessly munching something you weren’t planning to eat at all. And if you’re on the road, you may have to grab whatever’s fast and convenient—often something high in calories and sugar.

So plan ahead: Spend some weekday time chopping up vegetables and fruits into pre-portioned, bite-sized pieces and putting them in containers to stock the fridge. Having them available means that you’ll be able to make healthy choices more easily, and the act of cutting the vegetables could help you lose weight on its own. And don’t forget to stock up on your favorite Nutrisystem snacks. They’re perfect to grab on-the-go, and they’ll keep you on track with your healthy diet.

If you don’t have tons of time to prep, or if you want something that’s easier to pack, Nutrisystem makes it easy. The plan includes delicious pre-portioned snacks, many of which are your favorite munchies, anyway—cheese popcorn, chocolate-covered granola bars, cookies and crackers.

7 Morning To-Dos to Help You Lose Weight All Day

Read More

5: Make a going-out game plan: Look at Saturday’s menu now.

out to dinner

If you’ve got dinner plans, arm yourself with information from our Dining Out Guide before the waiter hands you the menu. Look at the restaurant’s offerings online on Friday so you can pick out a meal that’s fits into your healthy diet. It’s also easy to specially request a balanced meal containing PowerFuels, SmartCarbs and veggies! Most restaurants will be happy to accommodate you.

If the meal is planned as a meal with Extras, find the thing you’re really craving ahead of time, so you’ll be extra-satisfied with your order. Either way, you’ll know going in what you’re ordering—so you can be confident and won’t be left wondering how to stop eating so much when out to eat.

6. Plan to order a water with every drink.

how to stop eating so much

Nutrisystem plans ask that you abstain from alcohol during week 1 and keep your alcohol intake to two servings per week for the remainder of your time on Nutrisystem. We also suggest sticking to light beer or dry wine. If you do decide to indulge in a serving of alcohol, be sure to order a water with your drink. Sipping water between each alcoholic beverage really does help you metabolize the alcohol, so you don’t get as buzzed. And while that might sound like a, well, buzzkill, it also can help you stave off cravings for foods or portions that aren’t on plan. Being tipsy really does make those cheat foods more appealing: A 2015 study of 35 women published in Obesity Society found that those who had alcohol in their systems had more sensitive brain responses to food aromas and wound up eating more food than the study participants who were sober. Long story short—reduce your alcohol intake for a simple trick to learn how to stop eating so much on the weekends!

Stay on track even on weekends with the help of a Nutrisystem meal plan. Get started today! >

The post How to Stop Eating So Much on the Weekend appeared first on The Leaf.



source https://leaf.nutrisystem.com/how-to-stop-eating-so-much/

Comments

Post a Comment

Popular posts from this blog

7 Science-Backed Ways to Make Your New Year Habits Stick

Image
A healthy lifestyle is built from healthy habits. Instead of motivating yourself each time you want to exercise, eat healthy portions, get adequate sleep or meditate, these behaviors become automatic … the same way putting on your seat belt is automatic when you get in a car, or grabbing your phone to scroll is automatic when you feel a little bored. But building those habits takes time. You may have heard that a new habit takes 21 days to form, but it can take much longer. In a 2009 study , scientists found that new habits took an average of 66 days to take hold. For some participants, habits took up to 254 days—most of a year—to stick. So give yourself time, and help yourself along with these seven research-backed ways to reinforce your new year habits. 1. Make your new year habit specific and bite-sized. In a study , researchers found that smaller goals work better. One group of children were assigned to try to do six pages of math problems in each of seven study sessions. Ano
Read more

10 Healthy Air Fryer Chicken Recipes

Image
Who doesn’t love fried chicken? “Don’t rub it in,” you’re thinking. “With all the fat and calories, I’ll never have fried chicken again.” Part of that is true. Just 3.5 ounces of fast food fried chicken has almost 400 calories and over 29 grams of fat. It’s neither slimming nor healthy. But you can have fried chicken again! The magic of the air fryer—a countertop appliance that uses hot air to mimic deep-fat frying with little or no oil—puts “fried” chicken on the menu, crispy coating and all. And it’s all guilt-free! Satisfy your fried chicken cravings with these 10 Nutrisystem-tested-and-approved healthy air fryer chicken recipes. 1. Air Fryer Honey Mustard Chicken Bites This marinade is as simple as it is heavenly: spicy brown mustard, honey and black pepper. Simple coat bite-sized pieces of boneless chicken breast in half the marinade. Ten minutes later, it’s into the air fryer for eight minutes per side. Finally, toss the chicken in the rest of the marinade. At only 144 c
Read more

12 Strawberry Recipes Sweet Enough to Eat

Image
Most people are surprised to learn that strawberries aren’t actually berries at all—botanically speaking, that is. This member of the rose family is the enlarged receptacle of a flower. Regardless of its origins, the strawberry is a delicious and healthy fruit that is packed with vitamins and minerals. In fact, strawberries are actually higher in vitamin C and lower in calories than oranges. They also contain folate, potassium, manganese, dietary fiber and magnesium. This makes strawberry recipes the ultimate healthy treat. In addition to being nutritious, strawberries are also an incredibly versatile fruit that fits perfectly into Nutrisystem weight loss plans . They can be sliced, baked, pureed or even just eaten whole. Their sweet flavor makes them ideal for healthy snacks and desserts that will satisfy a sweet tooth without derailing one’s healthy lifestyle. Check out these 12 healthy and easy strawberry recipes! 1. Sweet Strawberry Cheesecake Pudding > If you love strawbe
Read more