Weekend Nutrition Tips

๐„๐š๐ญ๐ข๐ง๐  ๐จ๐ง ๐ญ๐ก๐ž ๐ ๐จ & ๐ฐ๐ž๐ž๐ค๐ž๐ง๐ ๐ฌ๐ฎ๐ซ๐ฏ๐ข๐ฏ๐š๐ฅ ๐ญ๐ข๐ฉ๐ฌ! โฃ

โฃI know summer weekends get tricky. In fact, weekends used to be the one thing that held me back from seeing the results I was working so hard for. Iโ€™d do so well and be so restrictive Monday through Friday, then the weekend would hit and so would the train wreck… ๐˜ด๐˜ฐ๐˜ถ๐˜ฏ๐˜ฅ ๐˜ง๐˜ข๐˜ฎ๐˜ช๐˜ญ๐˜ช๐˜ข๐˜ณ?! โฃ

โฃBUT it doesnโ€™t have to be your downfall. ๐‡๐ž๐ซ๐ž ๐š๐ซ๐ž ๐ฌ๐จ๐ฆ๐ž ๐จ๐Ÿ ๐ฆ๐ฒ ๐Ÿ๐š๐ฏ๐จ๐ซ๐ข๐ญ๐ž ๐ญ๐ข๐ฉ๐ฌ: โฃ

  1. ๐˜ˆ๐˜ญ๐˜ญ๐˜ฐ๐˜ต ๐˜บ๐˜ฐ๐˜ถ๐˜ณ๐˜ด๐˜ฆ๐˜ญ๐˜ง ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ค๐˜ข๐˜ญ๐˜ฐ๐˜ณ๐˜ช๐˜ฆ๐˜ด ๐˜ฐ๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฅ๐˜ข๐˜บ๐˜ด ๐˜บ๐˜ฐ๐˜ถ ๐˜ฌ๐˜ฏ๐˜ฐ๐˜ธ ๐˜บ๐˜ฐ๐˜ถ’๐˜ญ๐˜ญ ๐˜ฃ๐˜ฆ ๐˜ฐ๐˜ถ๐˜ต ๐˜ข๐˜ฏ๐˜ฅ ๐˜ข๐˜ฃ๐˜ฐ๐˜ถ๐˜ต. This is where calorie cycling can really come in handy. Think of your calories like a bank account. If you know you’ll be taking a lot out over the weekend, you’ll probably want to save some up during the week. โฃ
  1. ๐˜๐˜ฐ๐˜ค๐˜ถ๐˜ด ๐˜ฐ๐˜ฏ ๐˜ฐ๐˜ท๐˜ฆ๐˜ณ๐˜ข๐˜ญ๐˜ญ ๐˜ค๐˜ข๐˜ญ๐˜ฐ๐˜ณ๐˜ช๐˜ฆ๐˜ด & ๐˜ฑ๐˜ณ๐˜ฐ๐˜ต๐˜ฆ๐˜ช๐˜ฏ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฅ๐˜ฐ๐˜ฏ’๐˜ต ๐˜ด๐˜ต๐˜ณ๐˜ฆ๐˜ด๐˜ด ๐˜ฐ๐˜ท๐˜ฆ๐˜ณ ๐˜ค๐˜ข๐˜ณ๐˜ฃ๐˜ด/๐˜ง๐˜ข๐˜ต๐˜ด. Skip the macros for the day and just hit your protein goals and calories. โฃ
  1. ๐˜—๐˜™๐˜Œ ๐˜“๐˜–๐˜Ž! If you know you’re going to a restaurant, look at the menu ahead and pre plan and log what you’re going to have. โฃ
  1. ๐˜‹๐˜ณ๐˜ช๐˜ฏ๐˜ฌ ๐˜ฑ๐˜ญ๐˜ฆ๐˜ฏ๐˜ต๐˜บ ๐˜ฐ๐˜ง ๐˜ž๐˜ˆ๐˜›๐˜Œ๐˜™ throughout the day, before, during and after. I always bring a big water bottle with me everywhere I go. โฃ
  1. ๐˜๐˜ง ๐˜บ๐˜ฐ๐˜ถ’๐˜ณ๐˜ฆ ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ง๐˜ณ๐˜ช๐˜ฆ๐˜ฏ๐˜ฅ๐˜ด/๐˜ง๐˜ข๐˜ฎ๐˜ช๐˜ญ๐˜บ, ๐˜ช๐˜ต ๐˜ช๐˜ด ๐Ÿท๐Ÿถ๐Ÿถ% ๐˜ข๐˜ค๐˜ค๐˜ฆ๐˜ฑ๐˜ต๐˜ข๐˜ฃ๐˜ญ๐˜ฆ ๐˜ต๐˜ฐ ๐˜ฃ๐˜ณ๐˜ช๐˜ฏ๐˜จ ๐˜ข ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ๐˜บ ๐˜ฐ๐˜ฑ๐˜ต๐˜ช๐˜ฐ๐˜ฏ. I almost always pack food when I head to my sister’s for the day on Sunday. She expects it so it’s become normal and no one bugs me about it. Remember the first time you do it, you may get questions, but the more CONSISTENT you are with it, the less questions you’ll get and the more expected the behavior becomes. โฃ
  1. ๐˜Ž๐˜ช๐˜ท๐˜ฆ ๐˜ˆ๐˜•๐˜‹ ๐˜›๐˜ˆ๐˜’๐˜Œ. If you really want dessert, have it, but understand that may mean you skip the wine or the bread. If it’s something special you only have one time a year, of course enjoy, but if it’s a store bought cookie you won’t even really enjoy, maybe it’s not worth it. โฃ
  2. ๐˜™๐˜ฆ๐˜ฎ๐˜ช๐˜ฏ๐˜ฅ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ๐˜ด๐˜ฆ๐˜ญ๐˜ง ๐˜ฐ๐˜ง ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜จ๐˜ฐ๐˜ข๐˜ญ๐˜ด. Some weeks you may fully want to accept that you won’t lose weight and you really want to relax and indulge and that is FINE. Some weeks you may want to consider that this will set your progress back, the scale may be up for a week, you may wake up the next morning puffy, and with a little regret. If that’s worth it for you, go for it, but other weeks you may decide it’s not, and try to keep remembering how your choices are going to make you feel for the LONG TERM and not just in that moment. โฃ
  1. Understand that it is 100% in your CONTROL. No one is forcing you to diet, and no one is forcing you to indulge. You always have a choice and are in control, the more you view it in this manner, the easier it becomes to make the choice that you want the most. โฃ

โฃOne last piece, try not to compare. Sometimes it can be tough to look around, see everyone else indulging and feel like you can’t, but you don’t know where they’re at. Maybe they’re incredibly unhappy in their own skin, maybe they’re struggling with health issues you know nothing about (๐˜ณ๐˜ฆ๐˜ฎ๐˜ฆ๐˜ฎ๐˜ฃ๐˜ฆ๐˜ณ ๐˜บ๐˜ฐ๐˜ถ ๐˜ค๐˜ข๐˜ฏ ๐˜ฃ๐˜ฆ ๐˜ญ๐˜ฆ๐˜ข๐˜ฏ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ซ๐˜ถ๐˜ด๐˜ต ๐˜ข๐˜ด ๐˜ถ๐˜ฏ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ๐˜บ), maybe they haven’t eaten all day and this is the only thing they’ll have, maybe they’ve restricted all week. We’re all on our own journeys so we cannot compare and we never know the whole picture! โฃ

๐๐จ๐ญ๐ญ๐จ๐ฆ ๐ฅ๐ข๐ง๐ž: you do you boo โฃ

โฃIs this helpful?! ๐˜ˆ๐˜ฏ๐˜บ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ด ๐˜ง๐˜ฐ๐˜ณ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฐ๐˜ณ ๐˜ช๐˜ด ๐˜ต๐˜ฐ๐˜ถ๐˜จ๐˜ฉ ๐˜ง๐˜ฐ๐˜ณ ๐˜บ๐˜ฐ๐˜ถ? โฃ

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