The Scales Don't Always Tell The Truth
Do you often do well during the week only to ruin it over the weekend? Hopefully, this article will give you some ideas on how to stop doing that.
Alcohol
Drinking alcohol at the weekend is the biggest reason my clients will struggle to lose weight like they should do. A pint of Stella has 227 calories. Five pints during a night, adds up to 1135 calories. A large glass of red wine can be around 215 calories. You can see how quickly the calories add up. Alcohol lowers inhibitions and can make you generally feel more carefree and less disciplined, and your will power to stick to your diet will be less.
You don’t have to go tee-total, but try to limit yourself no more than two drinks on each night, and try to drink low-calorie alcoholic drinks such as, gin and tonic, rum and diet coke.
You don’t have to go tee-total, but try to limit yourself no more than two drinks on each night, and try to drink low-calorie alcoholic drinks such as, gin and tonic, rum and diet coke.
Lack of Daily Structure
Having a lack of routine at the weekend can be a problem for some people. Many people need some type of schedule to follow to stick to their normal diet, and when they don’t have one, they snack all day.
Plan ahead, and try to stick to your regular meal and snack times that you have during the week.
Plan ahead, and try to stick to your regular meal and snack times that you have during the week.
Talk to Your Friends About What You’re Trying to Achieve
Friends and family can often sabotage people's attempts to lose weight. This is so common. They might mean well, but pressuring you to have more drink, or to have a bit of cake isn’t helpful, and to “live a little”, increases the chances of you ruining your hard work during the week. The weekends are often the time you’ll spend the most time with family. Let your friends and family know that you are on a diet and what guidelines you are following so that they can help you stick with it, instead of tempting you to break it. Talk to them in advance, so they will help and support you instead, or at least not pressure you to fail.
If You Slip Up, Get Back on Track Straight Away
If you slip up with your diet, don’t give up the rest of the day and eat whatever you want. Get back on track straight away. I had a client who had a massive fry up in the morning. As he felt he would definitely go over his calorie target for the day, he decided to give up on the diet for a day and had a big lunch, then a huge takeaway with loads of beers. He ended eating over double what his target for the day was. This ruined all the work he did during the week. If he just got back on track after the fry up, he would have lost weight that week instead of gaining weight.
If you slip up with your diet, don’t give up the rest of the day and eat whatever you want. Get back on track straight away. I had a client who had a massive fry up in the morning. As he felt he would definitely go over his calorie target for the day, he decided to give up on the diet for a day and had a big lunch, then a huge takeaway with loads of beers. He ended eating over double what his target for the day was. This ruined all the work he did during the week. If he just got back on track after the fry up, he would have lost weight that week instead of gaining weight.
Eating Out or Getting a Takeaway
If you’re going to eat out or get a takeaway over the weekend, think about what would be the lowest in calories, and don’t go overboard. Enjoy yourself, but eat and drink in moderation and choose the best options you can. Try and plan in advance. If you know you're going to have a lot of calories when you're out in the evening, cut back in the morning and afternoon so you don't go over your calorie target.
You don't have to be perfect, but try and treat the weekends the same as weekdays and it will be much easier to reach your target.