𝘈𝘳𝘦 𝘸𝘦𝘦𝘬𝘦𝘯𝘥𝘴 𝘵𝘩𝘳𝘰𝘸𝘪𝘯𝘨 𝘺𝘰𝘶 𝘰𝘧𝘧?
For years I held myself back on journey simply because of my weekends.
I would do amazing Monday through Thursday-ish then the weekend would hit and I’d cut myself some slack.
I have a cheat meal.
I’d stop tracking.
I’d buy foods I usually didn’t (which often resulted in eating them all).
And then I would wonder why I wasn’t seeing the progress I was working so hard for.
𝐓𝐡𝐞 𝐫𝐞𝐚𝐥𝐢𝐭𝐲 𝐢𝐬 𝐰𝐞𝐞𝐤𝐞𝐧𝐝𝐬 𝐦𝐚𝐤𝐞 𝐮𝐩 𝟒𝟐% 𝐨𝐟 𝐨𝐮𝐫 𝐰𝐞𝐞𝐤.
For every weekend you have off track you are holding yourself back.
BUT there is some good news. I am all about teaching my ladies sustainable long term habits, and one of the things we work on is a FLEXIBLE approach to the weekends. It doesn’t have to be perfect at all, just better.
While I’m sure you’ve heard a lot of the typical tips like drinking water, getting in activity, planning ahead, etc… I wanted to share some of my personal, more flexible hacks for staying on track and avoiding the weekend binges:
𝘚𝘦𝘵 𝘺𝘰𝘶𝘳 𝘪𝘯𝘵𝘦𝘯𝘵𝘪𝘰𝘯𝘴 𝘧𝘰𝘳 𝘵𝘩𝘦 𝘸𝘦𝘦𝘬𝘦𝘯𝘥 𝘢𝘯𝘥 𝘨𝘪𝘷𝘦 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘳𝘦𝘮𝘪𝘯𝘥𝘦𝘳𝘴 𝘰𝘧 𝘺𝘰𝘶𝘳 𝘨𝘰𝘢𝘭𝘴. This may mean journaling before and after your weekend, putting visual written reminders of your goals in places you’ll see throughout the weekend, or even setting intentions like a 2 drink maximum for your Saturday night out.
𝘛𝘳𝘢𝘤𝘬 𝘦𝘷𝘦𝘳𝘺𝘵𝘩𝘪𝘯𝘨. If you are logging your food or tracking your macros, continue to do so on the weekend, even if it’s not perfect and EVEN if you go overboard. Continue to track and you’ll not only hold yourself accountable, but also Be AWARE of how quickly your choices may be adding up.
𝘊𝘢𝘭𝘰𝘳𝘪𝘦 𝘤𝘺𝘤𝘭𝘪𝘯𝘨. I am a huge fan of calorie cycling on the weekends in particular. Give yourself a controlled 1 or 2 higher calorie days on the weekends to give yourself a bit more wiggle room and flexibility. So long as your weekly calorie intake is averaging in a deficit, those higher days will even out.
𝘐𝘧 𝘺𝘰𝘶’𝘳𝘦 𝘵𝘳𝘢𝘤𝘬𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝘮𝘢𝘤𝘳𝘰𝘴 𝘨𝘪𝘷𝘦 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘢 𝘥𝘢𝘺 𝘵𝘰 𝘫𝘶𝘴𝘵 𝘸𝘰𝘳𝘳𝘺 𝘢𝘣𝘰𝘶𝘵 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴 𝘰𝘷𝘦𝘳𝘢𝘭𝘭 𝘢𝘯𝘥 𝘥𝘰𝘯’𝘵 𝘴𝘵𝘳𝘦𝘴𝘴 𝘰𝘷𝘦𝘳 𝘵𝘩𝘦 𝘮𝘢𝘤𝘳𝘰𝘴. If you have one day lower in protein and higher on carbs, you likely won’t do any damage, and you’ll be a little saner for it.
𝐇𝐞𝐥𝐩𝐟𝐮𝐥?! 𝐃𝐨 𝐲𝐨𝐮 𝐬𝐭𝐫𝐮𝐠𝐠𝐥𝐞 𝐨𝐧 𝐰𝐞𝐞𝐤𝐞𝐧𝐝𝐬? 𝐀𝐧𝐲𝐭𝐡𝐢𝐧𝐠 𝐬𝐩𝐞𝐜𝐢𝐟𝐢𝐜 𝐭𝐡𝐚𝐭 𝐰𝐨𝐫𝐤𝐬 𝐟𝐨𝐫 𝐲𝐨𝐮?