Tips To Stay on Track on the Weekends for Fat Loss – Sarah Fit

Memorial Day Weekend is here and I got a question in one of my new client Facebook groups yesterday that reminded me of previous clients all summer long:

Ok, there’s a lot to unpack here but this is not uncommon for my clients and I get it. We practice something called memories over macros in the FASTer Way.

While this is a mantra for a wedding, Christmas day, Thanksgiving, anniversary or maybe your birthday, it’s not something to use every single Friday through Sunday as a hall pass to ignore your goals if you’re trying to lose weight.

Memories over macros means to me, that you should ditch the guilt and enjoy eating your favorite foods with friends and family without the stress of your “diet.” Food is culture and family, so stop thinking of ice cream as BAD and instead think of it as something to enjoy with your kids on a hot summer day on vacation vs by yourself on the couch each night.

One day or one weekend won’t derail progress but if every weekend looks like this, here are some tips to help you navigate while sticking to your goals:

Friday Dinner Out with the Family

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   1. 1. Plan Ahead: Check the restaurant’s menu online before you go. Look for gluten-free and dairy-free options and choose dishes that fit within your macros if provided. If they are not provided, choose a meal made with lots of veggies and a non breaded/fried protein and skip the creamy/cheesey dishes! I don’t stress about these macros and listen to my body, stopping when I’m full.
   1. 1. Lean Proteins and Veggies: Opt for grilled, baked, or steamed proteins like chicken, fish, or tofu. Pair them with plenty of vegetables. Each meal should have 30g+ of protein which in a restaurant shouldn’t be too hard. This looks like 4-6 oz of a protein that is about size of palm or up to knuckles. I skipped fatty meat like beef because often there is added butter and oils for flavor on even lean sounding meals (which is fine!) but let’s allot our fats to oils vs already in our protein.
   1. 1. Skip the Sauces: Ask for sauces and dressings on the side to control portions and avoid hidden gluten or dairy. If you’re at a famous, homemade, italian spot, please feel free to enjoy the homemade pasta, too even if it’s not gluten free.
   1. 1. Mindful Eating: Enjoy your meal slowly and savor each bite. This helps with portion control and enhances your dining experience. Stop when you’re full! Bring half home.

   Adult Evening Birthday Party/Gathering

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      1. 1. Eat Before You Go: Have a healthy, balanced meal before the party to avoid arriving hungry and overindulging. Many adult birthday parties don’t serve full meals anyway! Fill up on protein and fiber (like veggies and fruit). There will be some food but likely chips and guac or cheese board, both of which are higher in fats, which are fine to eat, but I suggest going low fat before you go to hit your macro goals.
      1. 1. Again, focus on Protein and Veggies: At the party, seek out protein-rich foods and vegetables if you can. Avoid fried, heavy or creamy dishes and dips.
      1. 1. Portion Control: If you indulge in treats, do so mindfully. A small piece of cake is okay—just be aware of your portions.
      1. 1. Alcohol: If you choose to drink, stick to lower-calorie options like a glass of wine, high noon or a simple cocktail of tequila, soda with lime juice, and be mindful of your overall intake. Also, no one knows if you’re drinking of not! NA beers are very popular as well as adaptogen drinks like Recess!

      

      BBQ, Kids’ Party and/or Friends Gathering Day Time

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         1. 1. Bring Your Own Dish: If possible, bring a gluten-free, dairy-free dish to share. This ensures there’s something you can enjoy without worry. If it’s not that kind of party and they are just getting pizza, eat before or skip the pizza. I frequently do eat the pizza but often pass! I really do suggest eating before a child’s birthday party! Nothing worse than breaking a fast with pizza and cake on a Sunday but I have been there and I did enjoy the cupcake. I was fine.
         1. 1. Healthy Snacks: Pack some healthy snacks like nuts, fruit, or a protein bar in case options are limited. I like to BYO protein bar by Aloha. Of course if this is a super fun Memorial Day BBQ don’t feel the need to bring your own BUT if this is a Sunday Summer BBQ every week, let’s strategize.
         1. 1. Stay Hydrated: Drink plenty of water throughout the day. It helps with satiety and keeps you feeling good.
         1. 1. Alcohol: If you choose to drink, stick to lower-calorie options like a glass of wine, high noon or a simple cocktail of tequila, soda with lime juice, and be mindful of your overall intake.

         Get in your workout in the AM. Drink your water and make the best decisions you can. Not eating totally perfect won’t derail your progress of building lean muscle.

         Healthier Choices for Your Memorial Day BBQ

         Whether you’re hosting or attending, making healthier choices doesn’t have to sacrifice flavor or enjoyment. Here’s how you can enjoy a your upcoming cookout:

         Opt for Lean Proteins

          

         • • Grilled Chicken or Turkey: Boneless chicken or turkey tips are high in protein and lower in fat, allowing room for the yummy appetizers or desserts. Marinate them in your favorite herbs and spices or use a Paleo friendly grilling sauce. I love True Foods Kitchen BBQ as it’s sweetened with roasted veggies.
         • • Fish and Seafood: Grilling fish like salmon or shrimp is a great way to get essential omega-3 fatty acids. We love shrimp skewers.

         Choose Fiber Rich Sides

          

         • • Veggie Skewers: Load skewers with a variety of colorful vegetables like bell peppers, onions, mushrooms, and zucchini. Brush them lightly with olive oil and season before grilling.
         • • Whole Grain Salads: Instead of traditional pasta salads, go for salads made with whole grains like quinoa or farro. Add plenty of fresh vegetables, herbs, and a light dressing. You can also make your own potato salad and go easy on the mayo.
         • • Fruit Salads or Whole Fruit: A refreshing fruit salad or simply some sliced watermelon can provide a sweet end to your meal without the heaviness of traditional desserts.

         Healthier Condiments and Toppings

          

         • • Make Your Own: Prepare homemade salsas, guacamoles, or hummus for dipping or spreading. These are healthier and fresher-tasting than store-bought versions which often contain added sugars and preservatives. I will buy store bought sauces! Usually primal kitchen is a safe bet, tessa mae and other small companies make great options as well.
         • • Herbs and Spices: Utilize fresh herbs and spices for flavoring instead of relying heavily on salt. Fresh garlic, cilantro, basil, and mint can add a lot of flavors without additional calories.

         Focus on Portion Control

          

         • • Mindful Eating: Pay attention to portion sizes and try to eat slowly to better gauge fullness. It’s easy to overeat at gatherings, but listening to your body can help you avoid that stuffed feeling. Every plate should be 1/2 filled with fruits or veggies and 1/3 with protein.

         General Tips for the Weekend

          

         • • Balanced Meals: Aim for balanced meals with protein, healthy fats, and fiber to keep you full and satisfied. Plan what you can and don’t stress where you have no control. Front load your day with protein and veggies if you’ll be going out at night.
         • • Mindful Indulgence: It’s okay to enjoy treats in moderation. Focus on the quality and experience of eating rather than quantity. Saturday is treat day! Ditch the guilt and enjoy something you love. Restricting yourself will backfire eventually.
         • • Stay Active: If you can, incorporate some physical activity over the weekend. A walk with the family or a quick workout can help balance out your intake. I do my Saturday workouts sometimes on Fridays or at noon after baseball. Feel free to do Saturday’s leg day on Friday or Sunday!

         Remember, one weekend won’t derail your progress. It’s about making the best choices you can in each situation and getting back on track if you have a slip-up. You’ve got this! 

         Tracking Macros on Weekends

         If you are trying to lose weight, I suggest tracking macros on the weekends. If there’s only one that you track, make it protein. However, I find freedom in pre-logging my meals knowing that my treats and indulgences are still in line with my goals. You don’t HAVE to track your treats but I really do recommend trying to find comparable macros online if you don’t know them so that you have an idea of where you stand. This helps a lot when it comes to the mental game of weight loss and getting rid of the all or nothing attitude.

         Want more help? Join me for my next FASTer Way round starting soon on June 3rd. Give me six weeks and I’ll totally change your relationship with food and fitness forever for the better. Let’s get you energy, self confidence and balance those hormones so you can glow up as you age into your next era 🙂 <3