And if I told you there was a way to reach your goals 30% faster ..
While there is no magic bullet or magic pill, there is a very sensible way to make sure you get the most out of your workout and nutrition week-to-week.
It all boils down to what you do on weekends and how much you want to get those results.
You can be superhuman on weekdays – you eat well and in line with your goals, stick to your training plan and stay relatively active, then arrive at the end of the week with two more days that do not go as planned.
Often the weekend people do the complete opposite of what they do on weekdays. Your diet is sporadic and does not match your goals, training tends to be non-existent and you can often lose sight of your goals.
People often wonder if their weekend spreads really have a big impact on their week. And unfortunately, yes!
There are 104 weekends a year, which represent almost 30% of the year. This means that you could miss the potential of 30% better results. It’s huge!
Not to mention other days of the year such as Christmas, birthdays, etc. where you will not be A1.
Real life scenario:
You eat very well on weekdays, but you go all-out on weekends.
These can all have a negative impact on the rest of the week.
So, to stay focused on your body transformation goals, we give you our three best strategies to stay on track, with a few detailed sub-points.
– Create an additional deficit through diet and extra cardio:
If you know that you usually lose the weekend or have a future opportunity where you have trouble controlling your food intake, create an extra deficit in your week by consuming less food.
Try to take 100 calories a day with fat / carbohydrates and on weekends you’ll have 500 calories as an “insurance policy”. The same can be done by cardio by adding a couple of LISS cardio sessions of 250 calories, and you have again created a 500 calorie deficit.
– Eat high protein meals:
If you know that you will only be controlling two of the five meals on the weekend, make sure they contain enough protein. The protein will help you stay full and should help you make better choices later in the day.
You will also find that most of the foods you eat at the restaurant will have lower protein content, but that carbohydrates and fats will be in abundance.
A study was conducted to investigate the relationship between three iso-caloric breakfast meals, of variable composition, on satiety, hunger and subsequent energy intake. The study found that those who ate a high protein and carbohydrate breakfast consumed 300 to 400 fewer calories than other consumers of high protein, low carbohydrate meals.
– Stay hydrated:
Staying hydrated is always under your control, and this can be a very good tool to make sure you do not make poor food choices and not eat at the end of dehydration.
– Ask your friends and family to ask you to be accountable and find a friend with similar goals:
Your friends and family can make or break your weight loss efforts. We all attended a social event where alcohol is pouring in and friends give you the dessert menu.
This is where you need to raise awareness about your weight loss goals and encourage others to make positive choices.
– Be the leader of your social group:
As we have just seen, our social group can have a major impact on the success of our weight loss. It’s the same for your environment.
Weekends are rich in social events and a great way to stay on track is to make better decisions about where and what you are going to do.
For example, rather than meeting a friend for a drink in a pub; meet him for coffee instead. Rather than driving to return; walk or bike instead.
You could even have a non-sporting activity as you practice the weekend. hiking, yoga, swimming, all these elements will help you achieve your health and fitness goals.
– Keep the stress low:
Take the weekend as a moment of relaxation and step back from the stress of the work week. Levels of cortisol “stress hormone” increase during periods of tension. Disconnect from your emails and work, go out or even try meditation.
– Use 10 to 20% less than you think
If you attend social events where you can serve your own food and drinks, think about serving about 10 to 20% less than you think.
There is a range of calories, a “margin without thought,” in which we do not know if we eat more or less.
Most of us would not know if we ate 200 or 300 calories more or less than the day before. Consuming 10 fewer calories per day equals 1 lb of weight loss over a year.
Thus, carefully cutting 100 to 200 calories a day is equivalent to a loss of 10 to 20 pounds per year. (5)
– Make sure that eating badly is a disadvantage (out of sight):
It’s like having control of your environment; if you have healthy foods at home, you will probably eat them; If you do not have unhealthy foods at home, it is unlikely that you will go out to take them, or you may go, but your consciousness will usually come into play.
Make it as easy as possible to eat poorly. Simply changing our way to avoid cooking or keeping food out of sight helps us avoid eating without thinking.The convenience / inconvenience will affect the amount of food we eat.
– Make intelligent exchanges – (diet / alcohol drinks, choose leaner foods):
Leading a healthy lifestyle is something that should add to your life, not remove it. Avoiding social opportunities and not feeling part of the group is not what we want. Rather than taking out your Tupperware bottle and your water bottle, doing smart exchanges can be your savior here. Opt for diet drinks rather than alcohol, go for lean meats or even choose a menu before eating out at the restaurant can save you money, so you can still be part of the social group without compromising your goals. Choose a few of these strategies and you will be well on your way to improving your results.
Stop the excuses and remember the end goal!
It is clear that implementing these strategies will help you stay on track and improve your bottom line. In the end, you need to determine how much you really want to reach your goals.