Don’t let the weekend slow your progress!
I know a lot of people who eat clean and exercise during the week but fall off on the weekends. They lose a little weight or none. Here’s why:
Average weekly calories
Let’s say you take in 1,500 calories during the week. On the weekends that swells to 3,000 calories per day. Your total during the week is 7,500 and the weekend is 6,000. Your daily average for the week is now 1,930. That is going to require a lot more exercise to make a deficit than sticking to 1,500 all week.
There are 3,500 calories in 1 pound of pure fat. Most of us are trying to lose fat with diet and exercise. In theory, a deficit of 500 calories per day will reduce your fat stores by 1 pound after a week. Now it is possible to lose more than a pound depending on hydration, muscle loss and hormonal fluctuation.
If you don’t follow your health plan on the weekend, you’re going to struggle creating that 3,500-calorie goal.
Exercise on the weekend also
It’s important to keep active on the weekends to help create a net caloric deficit for the week. I know you’re tired from a long work week and exercising. On the weekends if you don’t feel like going to the gym that’s fine. Go for walks, do yardwork, garden, go to the park with your kids. Get up and move!
Switch up your workouts so you have the energy to stay active on the weekends. Movement at a lower intensity level will increase blood flow to the muscles and reduce soreness. The worst thing you can do is sit around and prolong your soreness.
Be honest about how much alcohol you have
Alcohol is a killer when it comes to calories and weight gain. Alcohol is high in calories and is often high in sugar. Consuming alcohol will usually blow out your carbohydrate macros and ultimately lead to fat storage and weight gain.
Many calorie counting apps are very inaccurate when it comes to the caloric value of alcohol. I use the WAG alcohol macro calculator. It’s simple, free and accurate. It really helps you understand just how many calories are in that drink.
If drinking alcohol is a regular part of your weekend, try and limit the number drinks to 2 or 3. If you plan on drinking quite a bit make sure you have worked out earlier in the day and have eaten as healthy as possible to make room for the extra calories being consumed.
Don’t completely go off your diet
I understand the desire to throw caution to the wind and pig out on some junk food. Instead of doing that just have enough of what you’re craving to satisfy the urge.
If you’re a salt person have a small bowl of chips, nuts or crackers. If you’re a sweets person have a few cookies or pieces of candy. Moderation is going to be key when indulging in junk food.
Be honest with yourself and track accordingly.
If I am planning on having a few drinks or going to a social gathering. I will always work out the morning of and burn at least 500 calories. This helps keep my calories in check and not feel guilty about indulging.
I personally enjoy salty snacks more that sweets. When i have a craving for chips or crackers i have a handful or 2 and that’s it. I will eat clean the rest of the day and remain active to offset the calories from the junk food. Be accountable.
You can do this! Yes, it’s going to take some work. But everything in life takes work. Landing a successful job, being healthy, having a happy marriage, raising children, all take work. Just apply that same mindset to taking care of yourself. You are worth it! Everyone deserves to be comfortable in their own skin and to be proud of themselves on the inside and the outside.
If you need help setting up a program to become healthier, please contact me. I would love to help guide you on this journey. I really enjoy helping people feel better and become healthy. It makes a huge difference in your life if you have energy and feel good. I offer a variety of services that will help you achieve your goals.
The last few weeks have been a bit challenging with all the rain we have received here. It was fantastic having equipment at the house so i didn’t miss any workouts. I went for a few jogs in the rain and a few family scooter/jog trips between storms. What a difference it makes when your kids can get out and play and expend some energy. Winter can be challenging for this. Try your best to be active and have fun!
In Good Health,
James
You can do this! We’re stronger together!