LIFE is for living, and none of us want to be trapped in a cycle of restricting foods and missing out on fun.
But, if you’re on a mission to lose weight and shape up, the weekend’s social events could potentially wreck all your fantastic weekday efforts.
After all, many of our weekend plans are based around food and drinks, which can quickly cause our calorie count to creep up.
Throw in a hangover, and it’s unlikely you’ll be keen for much exercise.
So how can you still enjoy the weekend without it wrecking your weight loss plans?
Dr Aileen Alexander, weight loss expert and founder of Nourish says: “Losing weight should absolutely not mean you have to become a hermit.
“In fact I’d go as far as to say that it would be unhealthy to only eat clean, pre-prepared food or live eating food out of tupperware.
“In 1948 The World Health Organisation (WHO) defined health as ‘a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity’.
“It means if you’re compromising on your social wellbeing to lose weight, you’re not using a healthy approach.”
With that in mind, here’s how to enjoy your weekend drinks, meals and get-togethers, WITHOUT sabotaging your weight loss…
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1. Exercise beforehand
Whether it’s a brisk walk, a 5k run, a gym session or tennis with a friend, finding time to exercise at the start of the weekend means you can relax a little knowing you’ve kicked off your weekend in a healthy way.
Plus, exercise can suppress your appetite, according to a study published in the journal Health Psychology.
So you may not even fancy the unhealthy, high-calorie foods post-workout!
2. Don’t restrict
“Often people will restrict food intake in the day leading up to a social event in the evening,” says Jess Hillard, nutritionist at sports nutrition brand, Warrior.
However, she adds that this only leads to overeating that night.
“You may end up consuming more than you would’ve if you just ate normally over the day.
“Eat healthy balanced meals during the day and snack wisely regardless of going out in the evening or not.”
3. Put your cutlery down
You’ve likely heard the term ‘eat mindfully’, however, Dr Alexander says this is fundamental to the weight loss process.
“Mindful eating involves being present in the moment while eating, without judgement, distraction, or rushing.
“By using mindful eating we’re more likely to stop when we’re full.”
She adds: “Mindful eating can be difficult to practise when out for a meal due to busy environments and flowing conversations.
“A tip to re-engage this would be to consciously lay down your knife and fork while you are eating to slow down and check in with yourself or sip water between mouthfuls.”
4. Protein first
As the most filling macronutrient, protein is key when it comes to weight loss.
“It keeps us feeling fuller for longer and protects our muscles from being used as fuel in a calorie deficit,” explains Dr Alexander.
So, when you pick your meals, pick them based around protein – lean sources include lentils and legumes (plant based) and white meat such as chicken and white fish.
If you’re craving a bowl of pasta, check that it comes with a protein source.
“When you prioritise protein, you’ll feel full after your main course and be less likely to crave a dessert,” says Dr Alexander.
5. Food on the move
Out on a day trip? You’re bound to get hungry, which could leave you turning to high-calorie, non-nutritious packet food.
“Planning ahead by taking healthy snacks for on-the-go is key when on a weight loss journey,” says Jess.
Try fruit and veggie sticks such as grapes, apples, carrots and cucumber, a small handful of nuts or if you have the time to prepare, some hard-boiled eggs.
Alcoholic drinks for weight loss: The best and worst
BEST
- Vodka soda: 96 calories
- Rum and diet coke: 97 calories
- Champagne: 90 calories
- Whisky: 105 calories
- Gin and diet tonic: 115 calories
- Aperol Spritz: 125 calories
- Red wine: 123 calories
WORST
- Long Island Iced Tea: 300 calories
- Pina Colada: 230 calories
- Cosmopolitan, Pornstar Martini, Espresso Martini, Bramble, Mai Tai and other sweet cocktails: 220 calories or more
- Pint of beer: Up to 225 calories
- Double vodka full fat coke: 168 calories
- Alcopops: 155 calories
- Mojito: 143 calories
Estimated calories
6. Sauce on the side
When picking your meal, be mindful of sauces which can rack up serious calories.
Dr Alexander says: “You probably know that creamy sauces have lots of calories but that doesn’t mean you can’t have them.
“Sure a tomato-based sauce is preferable but if you really want the Drambuie cream then ask for it on the side and that way you can reduce the amount you use.”
7. A portion is a portion
When you’re eating out, a 70-year-old woman will receive the same size portion as a 30-something rugby player.
Why does this matter? Well, you could be fed a portion size you deem far too big, but eat it anyway.
Dr Alexander says: “Most of us have been brought up to clear our plates.
“Combined with the fact that we’ve paid for it is the perfect storm to create overeating!
“Being armed with this insight and using tools like mindful eating will help you to check in with your body to see if it’s still hungry or if it’s full and you should stop!”
Don’t be afraid to ask for a doggy bag; after all, you’ve paid for the meal, so you have every right to take your uneaten food home to finish another time.
8. Don’t double carb
Double the carbs, double the calories.
“Examples include a burger in a bun with chips, curry with rice and naan, spaghetti bolognese with garlic bread,” says Dr Alexander.
Do you need both carbs? If not, try tweaking your order and ask for just one of the carbs instead.
Ask to swap chips for salad, or garlic bread for vegetables.
“Requesting a portion of steamed vegetables without butter or oil is a great way to help you fill up while consuming extra vitamins and minerals,” says Dr Alexander.
9. Share the chips
If you do end up ordering chips? Make sure you share!
Dr Alexander explains: “If your meal comes with chips you could pop them in the middle of the table.
“This way you can still enjoy some but you’re unlikely to eat the whole thing.
“The bonus is that your friend or partner will think you’re being kind and sharing!”
10. H20 on the table
If you’re out for food, ask the waiter for a jug of tap water or bottled still or sparkling.
You might mistake thirst for hunger so having water on hand can help to combat this, according to Dr Alexander.
She says: “Meals tend to be high in sodium (salt) making us thirsty and more likely to drink.
“If you’re sitting with a glass of wine and no water, it’s a recipe for disaster.
“Always having a glass of water is a great way to circumvent this.”
11. Starter OR wine OR dessert
Of course, you want to have all the food and wine and sweet treats, but a level of willpower and compromise is needed when eating out.
Dr Alexander says: “Remember at home you wouldn’t usually have a three-course meal and half a bottle of wine.
“As ever it should be an empowered conscious choice rather than a restrictive one.
“Special celebrations such as birthdays or anniversaries may be scenarios where you choose to overindulge but doing this mindfully knowing that it may impact your weight loss has to be a conscious choice.”
12. Don’t panic over the scales
After an evening out with food and booze, you step on the scales and your weight seems to have skyrocketed.
Sound familiar? Don’t worry too much, as Dr Alexander says that most of the weight will be an increase in food volume and sodium causing water retention.
She says: “Meals out are saltier than what you eat at home; this will cause your body to retain fluid which can spike the scales.
“Remember that it takes around 48 hours for food to be fully digested and transported to the adipocytes (fat cells).”
To gain 1lb of fat, you’d need to eat 3,500 calories, which is pretty significant.
“So unless you went way overboard, it’s unlikely that you’ve gained fat, it’s probably just that you’ve eaten a little more and it’ll all balance out,” adds Dr Alexander.
13. Stop the people pleasing
Many of us want to fit in. So if your friends are all sharing wine, drinking cocktails, eating pizza or ordering desserts, you’re more likely to join in.
Dr Alexander says: “Check in with yourself, be open and honest about your health goals and invite your loved ones to support you.
“None of us want to feel judged or be the odd one out but if you’re honest and open I’m willing to bet they’ll be more supportive than you think.”
14. Ask yourself…
When ordering your food, consider how your future self is going to feel.
“Future self is you later that day, the next day or at the end of the week,” says Dr Alexander.
If you’re already regretting your choice, consider changing it to stay on track.
But also, ask yourself, ‘Why do I feel bad for eating it?’
Guilt around food can be a sign you are restricting your food too much and getting anxious about food, which can lead to disordered eating or a diet that ‘fails’.
Take it back to the basics, give yourself a break and move on!
How to lose weight safely
Losing weight should be a long-term commitment to healthier living, rather than any drastic measures.
The NHS tips – which can be adopted slowly – include:
- Get active for 150 minutes a week – you can break this up into shorter sessions
- Aim to get your 5 A Day – 80g of fresh, canned or frozen fruit or vegetables count as 1 portion
- Aim to lose 1 to 2lbs, or 0.5 to 1kg, a week
- Read food labels – products with more green colour coding than amber and red are often a healthier option
- Swap sugary drinks for water – if you do not like the taste, add slices of lemon or lime for flavour
- Cut down on food that’s high in sugar and fat – start by swapping sugary cereal for wholegrain alternatives
- Share your weight loss plan with someone you trust – they can help motivate you when you have a bad day
Read about:
Sarah Carter is a health and wellness expert residing in the UK. With a background in healthcare, she offers evidence-based advice on fitness, nutrition, and mental well-being, promoting healthier living for readers.
