Hey and welcome to fit me Turo fitness podcast. In today's episode, I'm talking about the weekend struggle and how to stay on track without feeling deprived. So in this episode, the best tips I have used for my clients and obviously for myself too, as struggling with the weekends that has been that was my major problem, problem, especially like when I was younger. And now I still partly struggle with that, but now I have improved so much myself with my weekends as I don't know, maybe it have something to do that I get older and weekends are looking a little bit different, but there's also some habits that I have changed within the past year. So so this is, this is a topic when I when I talk with the people I work with my clients, I get coaching applications. Struggling with weekends is one of the most common reasons, and it's it's, to be honest, it's one of the most reasons why you are not seeing results what you actually would like to see. So if you have ever said I was good all week, so I deserve this only to wake up on a Monday feeling bloated, frustrated and back at square one, this episode is for you. So we are going to talk about why we can feel like a free pass, how to how that cheap meal mindset is holding you back, and how to actually enjoy your weekends without undoing all your problems. So prep coffee, go for a walk or sit, sit back and let's get into it. So why do we can feel like a free pass. So let's be honest, most of us don't struggle Monday to Thursday. So we are meal prepping, we are tracking our food, we hit our workouts, and then Friday hits, and suddenly we are like, Screw it, I'll start over on Monday. Or I have been cooked all week. I deserve this and or one one weekend won't ruin my progress. So these are common phrases, what we all use. I i use themselves myself too, because this is kind of that flexible dieting mindset, what you are kind of talking yourself out of it, and then when you are realizing in that, and because it's even technically, it's it's true, one weekend won't ruin your progress. But when it becomes a pattern that every single week, that's like, if you did it, like it's, if it's every single week, that's eight to 12 days in a month of damage control. So if you think it like a voice, what I what I try to explain that if you are 80% consistent, you should be able to see results. So it doesn't mean that you have to be perfect 30 out of 30, but 80% that's like 24 days in a month, so you have like six days, but if it's if it's 12 days, if it's 10 days, that's 60% consistency. And there is a huge difference if you are 80% consistent or if you are 60% consistent, and because with happy for you can't expect top a results and and to change from going from four or five kind of bad days, or what you might call yourself bad days, I don't call them bad days to go for reducing that amount from 12 to six or from 10 to six, that's a huge change in overall month. Even you might think that it doesn't like that, and what is, one of my favorite ways how to actually do it is to track your consistency and make sure that, first of all, that you are 80 pros and consistent. Because if you are not 80% consistent, you can't expect that kind of results. If you are bit less consistent, just don't expect to take it a class results, and often this kind of mindset, this free pass, weekend mindset, that is the reason why you are actually not seeing results, because we are talking ourselves out of it, and it feels so hard because you are on the spot from Monday to Thursday, and then on weekend you are like that, like I said, Ah, I screw it. I start on Monday or I I deserve this. I kind of need to reward myself sticking with your plan into a plan, and that is exactly the mindset why you are struggling. So this is what I call like a cheat meal mentality. And that is, for me, it's it's the biggest mistake. What is, for most people, it's holding you back. So this, this is, this is something that most people don't agree with me. They might get even pissed off for hearing this, but seed meals are making you fail. So why I believe that's the reason? Because if you think about the word cheat, it automatically makes food feel like something bad, secretive or forbidden, and it's not. It's not if you are eating foods that you actually enjoy eating, that is not cheating. Cheating is something that you do like, if you have a spouse and you are cheating, your spouse that is cheating, cheating is something like that. You might steal some money or or steal something when it's not your that is cheating, or you are you are having a test in school and you are looking the answers from somebody else that is cheating. But with the food, I don't use word seating and because what happens when you tell yourself that something is of limits, you want it even more, and you finally allow yourself To have it. And so so that that word cheating and and if you tell to yourself that I just can't have it like for so many people, it's like that I can't eat sugar, I can't drink alcohol, I can't eat carbs. And then you are very good at good at it to avoiding them those foods or drinks for four days a week, and then you are like that. No, finally I, I reward myself. Now I was so good for the past days, and then you are like that. Okay, now you had a little bit of sucro, and then you are like that. It, I start on Monday, and it, it's kind of coming off limits. Then it's, it's that you can't stop having it anymore, because it's, it's cheating, and you call it cheating, and then when you do it, then it's like that, okay, now it doesn't matter anymore. I couldn't I just don't have a willpower. I start over. And that is, that is the most common reason why people are not seeing the results they actually wanted. So what I want to offer you is a little bit different mindset, different way of thinking, and I love to plan these kind of things like it feels so different from mindless pins than if you are planning to actually do it instead of seed meals, I like to call them flexible meals, or enjoyment meals, and a meal that you truly enjoy, that fits into your life, but without feeling guilty and because, and even if it when it happens, it's just one meal, and you should learn to think that next meal is your next chance, and do not turn into one bad meal, into one bad day or bad weekend or bad Week, even for a bad month. So it doesn't matter. Uh, but the most common struggle is how you are reacting it when it happens. So this is often like I recently told one of my clients, Johanna, how, how that mindset was working for her, like she had a situation that she went a lot of out, like social events, going, going out, and then, you know, was kind of trying to before, already that social event. Wait that, you know, I know that today, evening, I have a social event. I have to, now I'm not going to, because it's going to be, there's going to be lot of food, lot of drinks. And now, before going into that event, I'm not going to eat anything or eating a bit less than usually, because I know that I'm most likely going to overdo it in that social event, or eating more than I would like. And then after like, obviously, when that happened the next day was like, the feeling guilty, feeling sane, and then it was like that, okay, now her mindset was that, now I have to skip my meal. I have to I can't have a breakfast. I probably need to go to work out to burn off those calories. And this is exactly the mindset why most people are struggling, and they are going always to struggle with this cycle and the the strategy would actually work for her when she tried it in her next social event is to was not to show up in a social event with the hunger, so making sure that she was kind of eating good stuff, what she knew that she needed anyways, in that day. And I'm talking about, like, having some good source of protein, having two, three fruits, and those even some fruits or protein just before that event where you are going to attend, so you are not showing up with the hunger. And then in that event it it it automatically helps you that you are making you are not going to eat everything in your site. You are going to maybe think little bit smarter. Do I really need it like and it's not. The mindset is that you can't have something. You can eat whatever you want. But what we made the rules for her was was just basically trying to eat as slowly as possible. Start with protein, because that is most filling macronutrient. And then when there is a if there is an alcoholic beverage is drinking, having a rule that I'm going to drink glass of water after every single portion of alcohol, if it's glass of wine, if it's one beer, whatever it is. But every time drinking a lot of water, in the meantime or meanwhile, you are drinking alcohol. And obviously it's because alcohol is actually even it's a liquid, but it's making your body to rehydrate so or or dehydrate. And that's the reason why, why you are actually the next day often, like, at least it happens for me when I when I have been drinking some alcohol a day before next day, when I jump on the scale, I might actually wait a bit less, but then that all weight is coming in the next day back. So that's the reason, like alcohol is actually removing that water from your body. For some people, it's that's not the case, but, but for me, I I tend to see that kind of trend that it's one day after I might actually, my scale rate might actually even go down, even I have been drinking, but I go a little bit later, I talk more about those social events. But this is just the way how to think, what kind of how to approach those social, social events and and trying to avoid those cheat meals, because it's it's not that eating something what you truly enjoy. It's not cheating, it's actually enjoying things. So why this tent that restricting too much on Monday to Friday sets you up to failure? So the real the real reason why so many people are struggling on the weekend, it's not the weekend that's the problem. It's how you strict you are from Monday to Friday. So if you are eating super low calories all week, your body is going to create energy. And that is that is clear if you think that you would need your calorie deficit, calories are, for example, 2000 and you are sticking with the 3000 calories, but your body needs 3000 3500 every single day. Obviously, those numbers can be depending on your body size and everything. It can be totally different. It's just a simple example. So you are in a creating really big deficit during the week, and then when it happens that you are over restricting too much during the week, and then it's, of course, it's only matter of time how much you can take it. And it's not about your willpower. It's just your body that this is it's too less, and then it's only, I don't call it that. If it's about your willpower, there is nothing wrong with your willpower, but if it's too less during the week, then it's like a arrow what you are loading all the time, and you can take one more day, one more day, one more day, and then when, when your brain is wired to seek those high calorie foods, when it feels deprived. So it's only matter of time before you are telling yourself that I had enough. I need a reward. I was so good. But it's actually your body who is going to crave that energy so and often it's then it's at the same time, it's Friday night, and you are like that, yes, finally, and you go all out and kind of reward yourself. Say that I need a seed meal. I want to have some also some enjoyment. And then, you know, often we talk ourselves out of it, thinking like that. You know, I'm in this flexible diet. But honest truth is that you have set yourself into a failure during the week. So this is, if this sounds like you. Here is what I want you to try. So stop eating like a robot from Monday to Friday and start adding small what I call enjoyment meals throughout the week. So there's a couple of my favorite strategies are like that. You are we had a for some people, it works very well to have some kind of enjoyment budget. And that is like what I when I talked earlier about that 8020 rule, that it's kind of same kind of principle. So let's say, let's say that your calorie deficit calories are 2000 so it's a easy number to make a mat and let's say that your weekly calories are 1400 so let's say 10% of those calories would be 1420, 20% of your from 14,000 calories would be 2800 so It's around three let's say that it's 3000 so it's a bit more than 20% so, but you would be pretty close to that, that 80% so 2800 calories. If you divide it by four, you would get 400 calories per day. So this could be your kind of enjoyment budget every single day. And then if you start to think it on weekly and thinking like that, it's every day 400 calories, you can add it like what I love to use is that I love to portion those, those things out. So if it's 400 calories, it would be 300 whatever number you decide, depending on your calorie deficit target or your calorie call. But if you start to implement that every every single day, I'm thinking like it's a 400 on Monday. So it's going to be, I'm going to have, and especially those people who are struggling with the vegans i i highly recommend to start actually doing it, because I'm not thinking like, I can save it for a weekend. Obviously, technically, it works that way too, that there is, like, you can use it in a one day, 2800 calories, you know, one day and every other day is going to be perfect. But if you have that mindset, I often tend to recommend that you meet the purpose. You start to do it already on Monday, having 400 calories worth of cookies or chocolate or fries, whatever, whatever you are craving, whatever you are in so in what you truly want. And then when you have it on Monday, when you have it on Tuesday, when you have it on Wednesday, it it removes the church and, and what you think that now, I can't have these things. And when it comes in, you know In, when you come into a vegan, then you are like, all over it and, and changing yourself into that mindset. And now I'm not going to count anything or or I can have whatever I want. But if you go with that mindset and start actually implementing those every day, like, let's say that if it's one day Monday, you feel like that, okay, I don't need 400 I can have a I want to. I eat only 200 it's only I'm okay with the two pieces of so chocolate and that, that's totally fine. So then next day, Tuesday, you would have 600 but this kind of way thinking like that weekly enjoyment budget and not just leaving everything for the weekend. So this is, this is one of my favorite strategies. So and the other other thing is like that, if it's, if it's a, it's a, it could be whatever glass of wine, whatever, whatever you are wanting to eat, what you are, what brings you enjoyment. So as a result, you will be less likely to feel out of control when the weekend comes. The next thing that's a huge one is the alcohol trap. And what you don't realize, so it's, it's the big one, it's the big one. And I, I gotta say that first, before I start this conversation, I It's my own personal story. When I was that's like 2000 I was in my 20s, or in, like, a lot younger, 2025, years ago. So that's that was my own struggle. I was a professional athlete and working out two times a day from Monday to Friday. And then I was that was kind of that rewarding mindset that now it's vegan, and at the time, like back home in Finland, we you are younger. You go out and in Finnish people, we love to drink a lot away more than we should. And now, obviously it's in, it's it's time. Times have changed. I still enjoy having some drinks, but it's not, it was not like that was crazy. Crazy times you go weekends like, I can't, like it was 1015, 20 beers in a one day. And now, if I think that that kind of amounts what we were, what I was drinking at the time, no wonder that I didn't see results like I was not allowing myself any desert or very little seed things or alcohol. That was no go, absolute no go from during the week. But then when the weekend hit, that was kind of my reward for working hard. And that is, that is, if you want to have it, it's a totally different mindset if you want to, if you want to have a drink on the weekend. I'm not here to tell you that you should not do but think this what most people don't realize, that alcohol is not just empty calories, as you know, it's if you think one beer, 0.3 it's around 140 calories. Same thing with the with the glass of wine. So it's not only about empty calories. So even you think that, okay, that is not that many calories, but what actually happens, it increases the appetite. So that's why you want that pizza at 2am or a burger at four o'clock, like we used to do all the time when we went out after going to bar. What was the better than going out from bar or nightclub at 4am and going for McDonald's or somewhere, and then goes that those three four drinks that it can erase your calorie defeat for entire week and but the real danger isn't the even the alcohol itself, it's the bad food choices you make after. So what was the my pattern on the weekend? It was going out having maybe not even eating that much and a day before, but drinking a lot of beer, alcohol, then going to get that pizza or burger at 3am and then next day you didn't, obviously, you didn't sleep well. You were craving pizza or capable food, some other other food, like junk food, on the next day, laying on the on a couch, and then just telling that, oh, this, I will never, ever do this again, and then maybe even meant for a workout, trying to turn some calories off, which I would now never, ever do for my heart anymore. But at the time, I didn't know any better. And then obviously, how it was leading like then Sunday, feeling killed and saying I I said, Okay, now I gotta punish myself. I gotta get back on track. I gotta fix this. And that was leading just that. It makes it worse. And it was the same thing every single weekend, every single weekend, and there was, like, maybe, maybe one two weekends in whole year that I was able to change that pattern. But that was, that was, and then obviously, you know, you think that you, you, I was testing if I need, if I work harder, I can control myself better. That won't happen again. But obviously, it never got better. And and if you, and if you are drinking every weekend, and you can figure out why you are not losing losing weight, start by looking at what you eat when you are drinking. So my, my dip is this that if you, if you are going out, like I said, the dog with Johanna, eat high protein meal before, before, so it will help you to avoid those drunk ravings. So that's, that's, that's my own experience, how I did it, and now how I have been able to change it. And now if I think that on the weekends, I might still drink something, but I don't feel guilty about it. I try to, like, obviously, now I'm not. I can't remember when I have been in the night lap or or later, like being awake until four o'clock or something, that's for me, just sleep is in is so much more important and and that's how I do and, of course, like with the alcohol, how it impacts them, also for your sleep. So if you don't know I, I love to collect data with my with my watch. It's not the like that. There is also, like some people, if you track your sleep or something, that you are like thinking that now, when my watch is telling that I had a bad night of sleep, that it means that I'm going to have a bad day too. So I'm not that kind of person, so I like to use it like just looking at dreams, how alcohol, different kind of things, are impacting my sleep. And then obviously, as there are so many studies how sleep is actually impacting your appetite, your energy levels, how much you are actually moving. So when alcohol like I can tell from my own experience what I what I see like if I have a one drink, one beer or something, and it's not too close to sleep time that doesn't have a big impact, but soon as it's two or three or four, that that has a huge impact. And like, if I, let's say that I would have a three beers, my heartbeat is going to be like, almost 10 beats higher my resting heartbeat at night. So obviously, my deep sleep, I'm not going to get my sleep my seven, eight hours, what I normally would, but then the quality is never the same, and how it's impacting then the next day, obviously, I'm kind of Little bit foggy or something. I don't have the same energy, and I will move lot less, like I might get my steps in. But it's not only about steps, it's all other things, like your facial impressions. How, if you are using your hands while you are talking, you are like, like, little bit tired, you are not needing that much energy. And it's not only about steps. You might, I might get my steps in, but steps are still they are only part of your non exercise activity. So it's there's a huge impact, how it's actually impacting everything. How many calories you actually need while you are just awake, because if you have been out, most likely you are going to sit more on the couch. You are going to be less active. If you are not your body doesn't want to do anything extra what is not necessary, and that's how you are actually burning lot less. And then, plus, in the addition your food choices, like, at least, I crave a lot more sweets when I'm next day, or junk food. It's not that I I'm craving some carrots or salad the next day. So there is a it's kind of, it's impacting in a small ways for your next days, if your sleep is not good, and alcohol is not good for your sleep. So this is, there are so many factors how it's impacting and depending also how much of alcohol you are drinking. So then the last thing, what I wanted to talk is those social, social events. So it's, it's was for most of us. For most of us, if you think that, how often you have come out with your friends, and suddenly you are ordering whatever they order like at least for me, if I go to restaurant with my friends, we are like that. I don't know what I should have. And then you are asking me your friend what you are having. And then you are like that. I take the same, or that sounds good. I take the same so and or you are looking around your friends, and it feels weird that for if you are picking some healthier option, and you say then to yourself that whatever, it's just one night. But here's the thing, you can eat out and still stay on track, but you can't eat out mindlessly and expect results. So try these simple hacks next time you go out. So pick your kind of enjoyment food, what you truly want. So if you want to have fries, have a fries, but skip the dessert or opposite. If you want to have dessert, make sure that your main meal is as healthy as possible. And what I love to always, my favorite tip is when you, when you are eating out and you, you don't have, you have maybe menu in front of you. I love to think it always looking and starting with the protein so, so protein like, if you have a like, if there is some good steak or fish or whatever, I'm trying to make sure that I have a good source of protein so it helps me keeping full. I start eating with that first, then just kind of trying to slow down things so, so making sure that I eat my protein, if all of it. And then if at some point, like when I have been eating, then if there is some fries left, or if there is a dessert, I make sure that I if I have to leave something behind, which, by the way, I struggle to do, as my mom always used to teach me, that I have to clean my plate. But there are also, I make sure that I start with my protein source. So protein first, making sure that I eat all and then everything else after. So that is like, and if you, if you are, like, going out and struggle with that kind of same thing that I do, like that, I have to finish my plate. Very good tips. Like, depending where you go, how big the portions are, but if you know that those portions are huge, and most likely, it's going to be too much, and you struggle with that kill that you can't leave anything behind. Good tip is to ask already before that, could I get only half portion and half portion already pre packed. So it's that you can take it with you. So you are not going to there's that you don't you are not actually going to feel too full after eating everything. Because I know, especially in the US or somewhere where I where I go, where I have been eating out, and you go, the portions are huge, and then you are like, I'm kind of feeling full, but I don't want to leave anything behind. I want to waste food, like, whatever that P is what you learned when you are younger. And it's funny how it's impacting, like, 30 years after, when somebody have tasted but it's struggle is real. And I just the ways, different, little bit different ways to think about it like that, if you, if you take it already in Portugal in your plate, that you don't have to feel that guilt of finishing or leaving something behind. And then other thing, like I already talked to earlier, is drink water between alcoholic drinks to slow down and keeping you hydrated. So goes alcohol is dehydrating, and that is a great rule, to drink water after after every drink. So just in summarize, socializing doesn't mean that you are stuffing yourself, because everybody everyone else is eating. So how to have the balance weekend without ruining your progress? So force four simple things you can do to stay on track while still enjoying your weekend. So tip number one is pre plan your one to two enjoyment meals, and it's not going to be an entire weekend of overeating. So tip number two is, anchor your day with protein and movement. Go for a walk, hit the workout, keep your meals protein focused. And tip number three is, don't let one meal turn into whole weekend of regret. So one burger won't ruin your progress, but be three days of pinching will. And number four is top starting over on Monday. Just get back on track at your next meal. So this was the biggest thing for me. Like, I always like that. Now I went out on Saturday, what is the point even trying on Sunday, like it's a weekend, it's already weak on Monday. No, that is the mindset. What you have to stop and start to think that, okay, one meal doesn't matter. Next meal is my next chance. If it doesn't happen on next meal, think it the same way for the next meal. So don't wait that Monday when everything is back in normal, there is no weekend anymore. So stop thinking that it's entire weekend. One meal or one day is ruining your whole weekend. So if you take anything away from this episode, let it be this. You don't need to be perfect, you just need to be consistent. So I hope this episode helped shift your mindset about vegans. And if this resonates with you, I would love to hear from you. So DM me on my instagram at personal trainer, underline Turo and let me know your biggest struggle with vegans. I'll be sharing my best tips and answering your questions. And if you enjoyed this episode, do me a favor. Subscribe, share this and leave a review. Those reviews especially and shares, they helps to find more people to find the podcast, and break free from the week and struggle. Thanks for listening, and talk to you soon.