STAYING ON TRACK AT THE WEEKEND
“I was so good during the week, but I fell off track the weekend. Back at it Monday, and this week is going to be better”. I hear this week in week out ,and it’s not a very healthy habit to get into because of the guilt & shame that it comes that nobody should ever feel for enjoying themselves!
The next time you are “starting again Monday” ask yourself:
WHAT IS YOUR WHY?
Before you start taking action towards any goal you must have a why. If you have a why it will help you stay on track when those old habits start to creep in! Your why is your reason behind your goal. Why do you want to lose weight? To build self confidence? To be able to move more so you can play with your children? Or maybe walk into a room without feeling self conscious?
Your why should be meaningful & fulfilling (children , health, self love). Write it down and put it somewhere you can see it everyday. Every time you feel like you are going back to your old habits at the weekend, stop & think of your why, it will quickly change your mindset.
HOW MUCH SLEEP AM I GETTING?
Good quality sleep is the foundation of a healthy body & mind. A late night can have a negative effect on your food choices, overall decision making & energy (to name a few) for days after. Most adults need 7-9 hours of sleep each night, but this is not possible for everyone (mothers, shift workers, night owls). Making small changes to your sleep routine can make a big difference to your health! Going to bed a little earlier, sleeping in a room that is snooze friendly (the right temperature, no screens, blackout blinds), wind down an hour before bed by turning off your phone, reading, stretching, meditating or anything that will help relax & drift off to sleep. If you do have a late night at the weekend, aim to get to bed early the following night to catch up on them Zzzz’z.
EATING OUT
It is perfectly fine to go for a meal, have a take away, or eat chocolate at the weekend (or anytime), but if your goal is to lose weight, being prepared for the weekend parties & events is key!
If you are calorie tracking, you can save calories during the week for the weekend. Example: If your Daily calorie intake is 1800 - consume 1600 Mon-Fri - saving 1000 to use as extra between Saturday & Sunday.. winning!
If you are going for a meal, drinks or both - Eat less calories during the day by eating small meals, add protein to every meal & bulk up your meals with lots of veg this will help reduce hunger (while still getting lots of nutrients in) which will make you less likely to order everything off the menu (& feeling amazing)
When you are ordering, ask for veg or salad instead of chips or rice or half & half, eat slowly & mindfully. If you feel full - stop eating!
Ask for the sauce on the side so you can decide how much of it you have
Don’t do any take out stop offs on the way home - this can easily rack up an extra 1-2000 calories
EXERCISE
Its not always easy to get to the gym at the weekend (children, work, events) but it doesn’t mean you still can’t burn calories through other types of movement:
Go for a walk
Do something active with your family
Play active indoor games with the kids
Clean / Hoover
Do a home workout
ALCOHOL / HANGOVERS
Alcohol is not the main issue when it comes to fat loss, it is what you eat the day after, and the day after that, and possibly the day after that depending on what side of 30 you’re on! If you want to let your hair down at the weekend, and enjoy a few drinks without undoing all your hard work, all you need is a bit of willpower & some tools to get through the dreaded hangover that makes you feel like you want to bathe in chocolate while waiting for your dominos to arrive!
Drink light beer, or clear spirits with diet soda, if your goal is fat loss, try and avoid shots / cocktails/ full fat beer, or keep them to a minimum
Plan your hangover snacks - Buy them in advance - small packets or a low calorie option
Buy a diet fizzy drink or mix diluted with sparkling water & lots of ice (game changer)
If you normally order a take away the day after, go for a fake away instead and prep the ingredients the day before so it is ready to put in the oven or save calories for your go to hangover take away
Train the day of, and move the day after - even if it is just a walk
Plan your Mondays food & gym session - It is hard to get back on track on a Monday if you have been out the weekend. It will be a little easier if you plan it in advance.