hello guys this is Dr pal manikam in this video I'm going to tell you how difficult it was for me to manage weekends and I'm going to share you some tips and tricks so that you can adopt these techniques especially during weekends so that you don't waste all the hard work than you did during the week days let's dive deep into it if you think you got anything out of this video please consider supporting our nonprofit organization called van Foundation which supports aaram trust and madur which helps neurological patients who cannot even move their hands and legs who cannot even eat who needs 24/7 clinical care we are providing the clinical care doctor support nursing support ambulance and nutritional support free of cost in addition we also support V Embrace which is an organization for kids with special abilities kids with autism kids with developmental delays everybody has a wonderful atmosphere over here to grow grow together your support means a lot to us as you guys know I was pretty big Before Time restricted feeding was the only method that was sustainable for me and I was able to reduce my weight this was not easy because it required a lot of willower to make this sustainable and I was able to do it after 6 to 8 weeks without any significant use of my willpower but during the first 6 to 8 weeks I found it very difficult to manage this time restricted feeding like not eating after 7:00 p.m. or 8:00 p.m. especially during weekends because weekends were the ones everybody are so active in United States every place is full and busy during weekends mall shopping complex restaurants except for hospitals in the hospital all week days are extremely full and weekends are vacant my patient is telling me I'm very busy on weekend I will come on weekday I said if you keep doing this both of us have to be in the hospital on a weekend then I need to come and see you so in this video I'm going to give you some practical tips so that you can Implement during your yoke fasting Journey number one planning ahead so most of the times I would say at least 75% of the time we will know our weekend schedule at least one week in advance Friday night Saturday night Sunday night what are we going to do on these days it could be a simple get together it could be a birthday party it could be an office party it could be a family get together it could be travel vacation anything on your calendar can be pre-planned especially the dinner time so let's say that is a friends get together on any these weekend nights and you are anticipating a carb rich food you need to plan the day for breakfast and lunch with high fiber and high protein diet so that you can allocate the carb content for the day for the dinner portion as my son Arjun is growing up more than the homework we are getting more of birthday party invitation I'm so glad that they're still inviting me after all these videos one good thing is they always make sure that it is for afternoon lunch but if you get together is at night for a dinner you have to make sure that you don't go to to the dinner for starving if not you will eat everything so in that situation what I usually do is I make sure that I have protein rich and fiber rich food before going to the dinner and make sure that I taste each and every part of the dinner without any guilt and tip number two moderation is the key so when you go to these events there will be line up of food items before putting anything on the plate Take 5 Minutes review each and every item see what is there what is healthy what is not healthy you create a mental calculation and then see how you can get 20 g of protein from that meal so what I do is before taking my plate I make sure that what are all the protein options what are all the fiber options what are all the unhealthy options and what are all the desert options I'll create a mental calculation and make sure that I fill the protein and fiber first and then I will absolutely taste carbs I'm not going to avoid it and the desert portion it depends upon what kind of desert it is if that desert absolutely deserves me I will definitely eat that desert which means that I will compensate by decreasing the carb intake of that other unhealthy options or even healthier options so I make sure that the car content is almost equal to my goal so that I don't go overboard and point number three while you are having the social Gathering while you are interacting with everybody it is absolutely critical you do that because the social connection is going to create a lot of dopamine which is very very good for your body but while you're doing that make sure that you don't drop your foot plate at all if you ever drop your foot plate you will be ped with emotions of love not love food that's the only way that we usually pour emotions and you will be treated in such a way that you have never seen food before ever in your life everybody in the Gathering will be like you didn't eat anything you didn't eat anything please have this please have this at least one time it is okay nothing is going to happen so what I do is I will never keep my plate down I'll keep my plate with me all the time and then eat very very slowly and make sure that everybody knows that I'm still eating and number four be mindful of drinks when I say drinks it is not only alcohol it is also soft drinks you know it could be like soda Pepsi Coke fruit juices fruit drinks everything has added calories more importantly more than soft drinks even alcohol has calories as well 50 mL of alcohol has close to 140 calories and it canat easily add up nowadays every social Gathering has alcohol if there is a gathering without an alcohol they think it is a charity event my stand on alcohol still stays the same no alcohol at all even if it is social drinking because it can cause damage to your body but if you decide to drink make sure that it is in moderation because number of drinks can add your calories up very easily and number five hydration water intake will distend your stomach will keep you full will decrease your sa tities so that you will not eat more than what you should so what I do is before starting this heavy meal I always make sure I drink water I have told multiple times in the past that water will not dilute the gastric juices there is no research to prove it but the water distending the stomach has been proven that it can decrease the hunger effect and I'll be drinking water throughout my meals and definitely after I eat as well and the last point is skimming through the calories again before taking the plate please look into all the options have a mental calculation of how many calories it might be it doesn't have to be accurate just an approximate method based on your previous experiences and I'm hoping that during weekday you must have calculated calories or at least know that okay this much amount of calorie is in this food this will take some patience some learning some time as well but once you reach that stage it is very easy to calculate the approximate number of calories so you don't have to sit and calculate for each and every food so that that will create a thought process in your mind that okay this is good I don't have to go more than this that will prevent you from overeating so remember weight loss Journey has to be sustainable has to be enjoyable not going to social Gathering not eating any desserts not eating any unhealthy foods will not make it sustainable on most cases if you're able to do it good H to you but in majority always a balanced moderation including all these guilty pleasures will make make the journey sustainable and enjoyable the only request I'm asking is to implement some kind of mindful eating some conscious eating to make sure that you don't go overboard and waste all the amount of hard work that you have done during the week days it is going to be difficult it is not going to be easy I have been in your shoes as well slow consistent and repeated efforts will definitely make this whole process easier initially it'll be difficult but after a couple of times it'll be so easy that you don't have to exercise that much amount of Willow at all let me know in the comment section what do you do on your weekends how do you manage your Cravings how do you manage your Temptations I'll be more than excited to hear from you remember one belly at a time it is absolutely important I'll see you the next video bye-bye