1)- People thinking f*** it, the weekend is here I have been good all week I can shove as many calories down my throat as possible. “Its my cheat day”. Then scratch their heads wondering why they never lose weight .
2)- Freaking out and avoiding some social situations on fear of gaining weight and maybe becoming a diet bore or an unsociable pain in the ass, ( i have been there done that)
7 TIPS TO HELP
People still want to enjoy their weekend “treats” or use the weekend to relax and unwind. There is lots of temptation and social pressure to go off on a weekend frenzy of high calorie foods and alcohol. Below I will give some practical tips for the weekend to help limit the weekend weight gain.
1) MAKE BETTER BAD CHOICES
Just because the weekend had arrived, you don’t have to fall into the trap of thinking because I am going to eat some junk food, I can cram in as much as I want. Hey it’s the weekend! You can still enjoy some of your favourite foods or some junk food. For anyone watching their weight or for the body conscious try and make better bad choices.
For Example you are at a barbeque you can load up with lean protein and salad options, maybe have the burger leave the buns. Swap your alcoholic drinks and go for the lower calorie option (or low and behold go non alcoholic!). Same for when you are dining out or at parties, opt for the lower calorie, higher protein options if you can.
Do you really need The Cheesecake Factory Chocolate Tower Truffle Cake after The Triple Burger with cheese and bacon with a side of fries and onion rings after you have had a starter, just because you are dining out and it is the weekend?
In the big scheme of your diet plan enjoying say a 500 or so calorie desert/treat once or twice a week isn’t going to put a huge dent in your diet, going bonkers and having a 3000-4000 calorie splurge at once probably will.
2) OPT FOR THE LOWER CALORIE OPTIONS OR DESERTS IF APPLICABLE
Go for a happy medium between high calorie/high fat and sugar /high fat option and “cleaner” foods. Takeaways, restaurant foods and deserts can be extremely high in calories. Go for an option(s) that will be lower than calories (see point one)
3) OPT FOR DISHES HIGHER IN LEAN PROTEIN AND VEG
They are more likely to be lower in calories and will also help to keep you feeling fuller. Can help avoid the temptation for extra desert or the pick n mix when you go to the cinema later!
4) SNACK ON LEAN PROTEIN AND VEG SNACKS BEFORE
YOU GO OUT
If you are going out for a meal or social situation and you know its going to be just foods that are extremely high in calories/fat and sugar, try snacking on a plate of lean protein and veg beforehand. This can help keep you feeling fuller and limit the temptation of eating more of some of those high calorie foods later.
5) ALCOHOL CONSUMPTION.
Hmmm ok here we go I am writing this in Scotland. However this is the big one for many here. Try cutting back on how much you drink at the weekend. Alcoholic drinks are extremely high in calories per gram.
- Drinking 2 days over the weekend? Do you really need to or can you cut back to just one (or even none)
- Can you swap the alcoholic drinks you consume? Instead of the high calorie, high sugar cocktails or high calorie beer can you switch to something lower in calories such as gin and slim line or lower calorie lagers.
- Find other activities that don’t involve having to go out and drink!
6) TRAIN WITH HIGHER VOLUME AROUND THE WEEKEND OR SOCIAL EVENT.
Use training with higher volume (sets and reps) to deplete muscle glycogen and help increase fat oxidation. However THIS WILL NOT GIVE YOU A LICENCE TO GO BONKERS WITH YOUR FOOD AND ALCOHOL CONSUMPTION IF YOU ARE LOOKING TO LOSE BODY FAT!
Just because you have done some extra training. Remember calories in calories out, you take in more calories than you expend you gain weight. This technique can help limit weight gain around the weekend.
7) DON’T SABBOTAGE YOUR OWN PROGRESS.
We can be our own worst enemies when it comes with dealing with weight gain. There is no point trying to eat well during the week then going bonkers at the weekend then scratching your head wondering why you have gained weight. If you are not making the progress you want you will need some self control at the weekend.
However you don’t have to cut out social situations or avoid eating “junk food completely” You can make” better bad choices” and hopefully some of the previous 6 tips will help.
Many people don’t seem to grasp how many calories they are consuming at the weekend. Common line heard is “oh I eat healthy, um apart from the weekend. Or the old "I am entitled to a cheat day" line.
It Is all well trying to eat well Monday, Tuesday, Wednesday and Thursday, then Friday comes and you consume more calories over those 3 days than the previous 4 put together creating a TOTAL WEEKLY CALORIE SURPLUS!
All the good work during the week can be undone if you go on a weekend frenzy of high calorie foods and alcohol.
On a side note, don’t think just because you have had some junk food at the weekend you have blown your diet plan and think screw it, I have failed I might as well just continue eating everything insight. You haven’t failed your diet, your just human and we all do it.
Jamie Miller Personal Training
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