Losing Weight and Being Social: Tips for the Weekend

I had an interesting conversation with a friend today that pretty much told me everything I needed to know about his chances of losing weight. Literally, I knew after two sentences that he would unfortunately not be successful.

We were talking about his weight loss progress and I asked him how he was doing. He told me that he was really good with his exercise and nutrition Monday through Friday, but when the weekends came or some social event popped up during the week he broke down.

I asked him if he could keep his nutrition and exercise strong through just this weekend (only the next few days), so that he would have two full weeks straight of proper nutrition and exercise. (I know from past experience that when someone is able to put together two solid weeks of no cheating then some real results begin to take shape.)

That’s when he hit me with those all too often spoken lines.
He said, “I’ll try.” Followed up by, “Well, I’ll do my best…”

After working with weight loss and body transformation clients for the past 14 years I’ve come to know what “I’ll try,” and “I’ll do my best” really means. It means that you’ll stick with the healthy eating and fitness plan as long as you’re not tempted by any other distractions or obstacles you may have to overcome.

The truth is nine out of 10 times, those types of statements are used as a way of not truly committing and leaving yourself an “out.” Because, as we know, there is no trying to reach a body transformation goal, there is only doing. I hate to be cliché, but I’m not sure how else to put it.

Sure, you can try to lose body fat, but unless you’re fully committed, regretfully, that goal will never come to life. Let’s face it, if cheating on your nutrition and not really exercising allowed you to be at your goal weight, then there wouldn’t be a need to begin any type of weight loss program. If that were the case everybody would be in shape and we’d all be able to lose weight without trying. We’d be able to eat whatever we wanted and exercise when we felt like it, or when we “had the time.”

But as we know this isn’t reality and that’s why we need a plan.

So, knowing that my friend was in a tough position, I offered him some advice about what to do over the next few days while he was out to dinner and attending a party.

Social Event or Party Rules:
1. Eat something high in fiber as well a full healthy meal before heading out.
2. Don’t assume that there will be healthy choices at the party.
3. Choose a soda water (not tonic) with lime instead of any sugary or alcoholic beverages at the social.

Dinner Out:
1. Don’t leave for dinner hungry.
2. Eat a handful of raw almonds or some vegetables before you go out for dinner.
3. Start dinner with a salad appetizer to fill up your stomach with healthy, fibrous food.
4. Choose a fish or white meat dish with vegetables as the sides—you can ask them to substitute the starch with more vegetables.
5. Stick with water with lemon at dinner.

Exercise on the Weekends:
1. Don’t worry about having to go to the gym or make time for a 60-minute workout.
2. Choose a 20-30 minute home workout routine that you can do in the morning or before you head out.
3. Exercising on the weekend will help you to better utilize sugar and will keep your mind focused on your goals.

By using these tried and true tips, you will be able to stay on track to achieving your goal weight. Plus, having a plan and committing to it leaves no room for trying—only doing.

The other great thing is that you don’t have to think of this as self-deprivation or that you’re “missing out” on anything, since attaining your goal weight should be the reward in and of itself. If that isn’t enough incentive, just think that once you do reach your ideal body or stick with your plan for a few weeks straight, then you can enjoy a cheat meal and drink with friends.

I think the important point here is to realize that we’re all in the same boat and although it would be nice to believe that we can eat, drink and play as we wish, those types of choices will only get us more of what we’ve already got. I sincerely hope that you map out a plan, stick to it and see it through to completion!

For more information on my proven 12-week, day-by-day, nutrition, exercise and healthy lifestyle plan, just click here.


steve-ebook-photo1Stephen Cabral is a world renowned body transformation expert and was voted 2011 “Personal Trainer of the Year.” He is the author of 2 books and has published over 1,200 articles on health, fitness, and nutrition. Stephen and his team train out of their private Boston personal trainer center, Stephen Cabral Studio, and online at StephenCabral.com.