Could your weekend habits really be letting you down?
Now I've seen this come up countless amounts in time in my Personal Training career, when people follow a strict routine all week. They've been religious with their eating habits, they've probably cut out alcohol, stuck to a low carb diet, cut out dairy or even gluten. Then as soon as that weekend hits and they get that 'Weekend Feeling'. All hell breaks loose, and they end up on a massive binge, gorge on fast foods. Perhaps even smash through a couple bottles of wine. The list goes on.
Now the problem with this method of eating, is it can go on for quite some time, and be quite difficult to get out of the habit of. The reason for them doing this every weekend is because they restrict themselves in the weekday. Restricting yourself in the weekday is never a good idea, it always leads that temptation to binge on crap food choices.
Now I aim to educate you on how you can improve these habits and finally start to see a change in your fat loss efforts. Now if you're someone that has a sweet tooth, and loves dark chocolate. But you are always told chocolate is bad, you shouldn't have it due to it's sugar content etc. We then tend to want it more, this then builds up over time and you end up filling a void and end up smashing a whole bar of it because you've restricted yourself.
Then you can see the habit laying fourth every week, this then acquaints to months, then years..
So the smart way around this is to include a couple squares in your week, perhaps even before you go to bed to stop those 'cravings'. This will then beat your cravings come the weekend, and stop the binge on the whole bar.
Now this is just an example, I see people binge on all types of foods. We've all done it, but people aren't aware of the calories in the first place. Rather than looking a calories from a day, you need to be thinking them across the week.
Here's an example of what really sets in home:
Sarah a mother of two, she's looking to drop a couple of pounds so she can fit in that nice dress, ready for her 50th birthday party in a couple of months. Her maintenance calories are 2,242 kcal (if she ate this amount each day, her bodyweight would stay the same).
Now Sarah is going to over restrict herself from Monday to Friday which is a mistake everyone does. She only each 1,800 calories on those 5 days. Now as soon as that weekend hits, shes straight on the booze, she's also phoned up her favourite local take away, all because in her mind is 'I've earn't it'. Shes consumed 3,500kcals on Saturday and 3,200kcals on Sunday.
Monday-Friday Sarah has consumed: 1,800kcals x 5 = 9,000kcal
Her weekend binge on Saturday & Sunday: 3,500kcals (Sat) + 3,200kcal (Sun) = 6,700kcals
Her total calories for the week are: 15,700
So even though Sarah ate 1,800 calories which would help her lose weight, the weekend hit and she undid all of her hard work. She actually ended up eating her maintenance calories (2,242 x 7 = 15,700). This would leave her weighing the same and not actually losing any weight.
So here's why you need to look into your calorie intake a bit more and make better choices. The table below shows a few favourites from clients over the years.
Now this is just an example, but you can get the picture of how the average Saturday & Sunday looks for a lot of people. We would wake up, cook up a full English, then have a takeaway in the evening. Then perhaps have a couple of drinks of the Sunday with some friends for a catch up. But this can easily spill 2,000-3,000 calories over our weekly intake.
Instead of looking a calories in a day, what Sarah should do is stuck to 1,950 calories per day, with a few treats added in across a 7 day period. Instead of her restricted daily allowance of 1,800 calories and binge on the weekend. Because she has allowed herself a few 100 extra calories a day, she can afford the odd bit of chocolate within in reason. Plus because shes in a calorie deficit, she'll be dropping the weight on the scales in no time.
So over restricting yourself in the week isn't sustainable. It will always lead to a viscous binge cycle. I hope my blog has hit it home on how you can clean up your Monday-Friday mindset, and stop undoing your hard earned effort on the weekends antics. Please do not over restrict yourself guys, be sensible, eat intuitively, within your daily calorie intake. You need the discipline to say NO, and to be aware of where you are going wrong.
Please if you need any help on how many calories you need, or someone to help you accountable each week. Please email on the address down below, i'll be happy to help.
I hope you make the right choices guys.
Thanks a lot.