You work hard throughout the week and come the weekend, the thought of being on VLCD fills you with dread. It's ok. we get it - the weekend comes and you just want to relax and quite often that relaxation comes with a bowlful of food.You really aren't alone. So why is it that the weekends are harder than weekdays on a VLCD? why is it that we can adopt that 'Diet starts again Monday mentality'? We put this question to our weight management counsellor & SMLDiet founder Ally & this is what she said about weekend weight loss...
Although there always seems to be work to do for me, I use Sundays as a total rest and relaxation day. That means all my chores are completed Friday night or Saturday and Sunday can be a day of total rest. There may be times where (in general), we're more idle and it's easy for our minds to wonder. For a lot of us on a VLCD, the thought of going on a family day out can also make us feel anxious as we usually have a subconscious association with days out/food. For example: Trips to the cinema may be associated with popcorn and sweets. Days out shopping with the children for me represent Pret and maybe a meal out as a treat for them.
I know when I've been on SMLDiet before, I've usually noticed that at the weekend, i'm thinking about food more and doing more things to distract myself from these thoughts. That's when it can become a struggle as it seems the more we battle with our thoughts, the more we notice them'.
So with that in mind, what can you do when you suffer from weekend weakness? As Ally has been on a VLCD before, she gave us her best tips for getting through the weekend on SMLDiet.
The weekend isn't anything special.
The weekend consists of Friday night, Saturday and Sunday. If you are able to go Monday-Thursday 100% then there's no reason why you can't carry that through to Sunday. It's only an extra 3 days. In the past, I've made a big mistake about blowing things out of proportion when it comes to family trips out. In my head, I've thought about every little detail (most of them revolve around food) and it became such a big deal to me that I either wasn't able to be in the moment OR I thought I can't do VLCD whilst on a day out and it took me back to square 1. If we make it a big deal, then it will be a big deal but the weekends really are just another day and we can easily fill our time if we want to.
Don't use it as an excuse (Diet starts Monday).
I've heard so many times 'Diet starts Monday' heck, I've even used it myself before. We use that sentence so easily that it becomes a joke to us. Then we lock that sentence in our subconscious so it becomes our go to each and every weekend no matter what diet we are following. That diet doesn't have to start again Monday, it can carry on over the weekend and come Monday, you'll be saying week 1 done!
So you want to lose weight... Who for? you? someone else? If you are losing weight for yourself, then make a commitment to yourself. You really do deserve this chance. A chance to see yourself as a lighter and healthier version of who you currently are.
What do you need to do at the weekend to keep yourself motivated?
Is it looking at other slimmers success stories? - usually we can relate to their stories and see a part of us in what they've experienced. If that motivates you, spend more time browsing the SMLDiet site for stories from slimmers who have been exactly where you are.
Motivation comes from within and sometimes we really have to dig deep for that motivation but don't worry, it's there somewhere. We have a FREE e-guide about motivation available on the SMLDiet website. Do take a chance to download it and see how it can help you.
You are stronger than you think...
Think about the last time you experienced personal difficulty... I'm sure you questioned how you were ever going to get through that difficult time. BUT YOU DID! As humans we can achieve what ever we put our minds to. If you start your weekend thinking #I'vegotthis then you know what ? #yougotthis! The weekend will come and go before you know it and you'll feel stronger for remaining on plan and not having to do the whole 'Diet starts again Monday' routine.
Little non-food related treats are a great way of recognising your hard work. Just last month, I treated myself to a beauty box as I'd been working a lot of hours and needed some self care. It made me feel amazing when it came through in the post. What can you do to treat yourself?
haircut? facial? manicure? new outfit maybe? find something that would make you feel pampered and loved and do it every weekend. It can be your 'I'm sticking to my diet' treat!
Remember it's ok.
It's ok to think that the weekends are hard. It's ok to have an extra pack if you really are struggling (as long as it doesn't become a habit). Something that gets me through the weekend is my SMLDiet snacks - usually comprising of our chocolate biscuits. They really do help on the weekends. They just take the edge off any cravings or any thoughts i have around food.
You matter to us.
We created the SMLDiet support group on facebook as an extra support tool. It's a great source of inspiration and help for many slimmers. If you are having a tough time, go to our group. Chances are there's someone who's been through exactly what you're going through and will be able to help you through it.
We have other support tools to help support you and get you through your VLCD. I created a range of e-guides and e-courses to help our slimmers look more into their behaviours around slimming. Some are free so do take a look (click here)
About 13 years ago, I embarked on a slimming group plan with some work colleagues. I queued up to get my first weeks books, got home excitedly and was so confused. I felt overwhelmed before i even began. I had a plastic wheel chart thing (which to this day i still don't understand) and it turns out i needed to purchase an extra book (which I didn't have) in order to find out what foods exactly I could eat in order to not exceed my food allowance. Confused? Yup me too!
So when I created the SMLDiet, I wanted our plans to be simple to follow, straightforward in their explanations leaving you to worry about which outfits you were going to buy once you'd started on your journey.
However, as much as we have tried to make it simple for our slimmers, I am aware that there's jargon which can be a head spin so in this post, i'll explain general jargon used by Meal Replacement Plan companies.
What does TFR stand for?
TFR stands for Total Food Replacement. We call them TFR for short. Total food Replacement plans are where you consume Meal Replacements and no food what so ever. In order for your TFR plan to be suitable, your meal replacements need to contain 100% of the RDA for your essential vitamins, minerals, macro-nutrients. This can be split over 3 packs (plans with 3 packs usually contain more calories in each pack because you are consuming less packs) or they can be split over 4 packs. The SMLDiet Simple plan is considered a TFR plan and in order to get 100% of your RDA for vitamins and minerals, you would consume 4 Meal Replacement packs a day.
What does MRP stand for?
MRP means Meal Replacement plan. The SMLDiet predominantly meal replacements for weight control so we are considered a Meal Replacement plan. We have a range of weight loss plans that can help you lose weight using meal replacements.
What does VLCD stand for?
VLCD is short for Very Low Calorie Diet. The term VLCD is very popular and you'll find that most companies use this term on their websites. A VLCD is generally a weight loss plan where you consume between 600-800 calories. It's extremely similar to a TFR weight loss plan but slimmers can eat certain allowed ketogenic foods should they wish (they do not have to).
What does LCD stand for?
LCD means Low Calorie Diet. Generally speaking slimmers following an LCD plan would consume between 800-1000 calories per day. The SMLDiet Social Plan is considered an LCD weight loss plan. Slimmers use 3 of our Meal Replacements per day and have an allowed food allowance (of ketogenic foods) to help substitute that last meal replacement they would have been having if they were on our Simple Plan.
What is a foodpack / meal pack?
Most Meal Replacement plans have meal packs or foodpacks which are small sachets containing the powder. It can be a shock or some slimmers when they see their first foodpack as they may be expecting a shake already made or a meal (like a microwave meal). These packs are really convenient as you can pop them in your handbag and make as needed.
What does HP mean?
What does HP+ mean?
HP+ stands for high protein plus. These are high protein products with the added benefit of having extra vitamins and minerals that general high protein products don't have. Some products listed on our snack range are HP+ and still taste equally delicious as our meal replacements.
The SMLDiet is a leading weight loss plan in the UK. Specialising in VLCD (Very Low Calorie Diets), TFR (Total Food Replacement products and meal replacements.