Are the weekends ruining your progress?
Are you great with your diet Monday - Thursday, then the weekend comes and you hit the F*k it button?
This could be ruining your progress! you may have been in a calorie deficit through the week, but the weekend could end up putting you in a surplus undoing all your hard work. I am Kara, an Edinburgh based personal trainer and online fitness coach.
Here are my tips on how to live your life but also see results.
Plan ahead! if you know your going to be going out for a meal, look at the menu in advance and choose what you will be having. Does the restaurant have calories on the menu, if so are you wanting to track or is this a meal your going to enjo without tracking (both options have their place). You want the burger and fries - go for it, that day keep your activity up and eat a bit lighter through the day focusing on your protein.
If you are tracking your calories you can calorie cycle … if you know you are going to have a few drinks and nibbles on the weekend all you need to do is fall 100-200 calories short a day and BAM that give you 500-1000 extra calories to play with come the weekend.
I am a big believer of tracking and not tracking, they both have a place. If it’s a special occasion or a date night, don’t track, enjoy it, be present in the moment. However if it’s a Sat and your at home and decide you want a few wines …. Track, pop that wine glass on the scale and measure your wine … after all they do this when you are out! You can then have a few wines and still stay within your calorie target.
Be sensible … if you know your going to the movies with the girls on Friday night and you have dinner and drinks with your man on Saturday, maybe at the movies you could share a small popcorn rather then going all out - have your meal as your real treat where you don’t track.
At the end of the day if your on a fitness journey and wanting to lose weight or simply wanting to find that balance you are going to need to make sacrifices, this doesn’t meant you CAN’T enjoy those less nutritious foods, it just means you need to make sure you are being mindful of your portions and also being honest with yourself and how much your consuming.
Unfortunately there are no diet pills or magic tricks, its hard work and consistency and being in a calorie deficit.
If this is something you struggle with and want to create genuine balance and reach your goal, click here to contact me today for an initial consultation.