๐๐๐ญ๐ข๐ง๐ ๐จ๐ง ๐ญ๐ก๐ ๐ ๐จ & ๐ฐ๐๐๐ค๐๐ง๐ ๐ฌ๐ฎ๐ซ๐ฏ๐ข๐ฏ๐๐ฅ ๐ญ๐ข๐ฉ๐ฌ! โฃ
โฃI 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. Iโd do so well and be so restrictive Monday through Friday, then the weekend would hit and so would the train wreck… ๐ด๐ฐ๐ถ๐ฏ๐ฅ ๐ง๐ข๐ฎ๐ช๐ญ๐ช๐ข๐ณ?! โฃ
โฃBUT it doesnโt have to be your downfall. ๐๐๐ซ๐ ๐๐ซ๐ ๐ฌ๐จ๐ฆ๐ ๐จ๐ ๐ฆ๐ฒ ๐๐๐ฏ๐จ๐ซ๐ข๐ญ๐ ๐ญ๐ข๐ฉ๐ฌ: โฃ
- ๐๐ญ๐ญ๐ฐ๐ต ๐บ๐ฐ๐ถ๐ณ๐ด๐ฆ๐ญ๐ง ๐ฎ๐ฐ๐ณ๐ฆ ๐ค๐ข๐ญ๐ฐ๐ณ๐ช๐ฆ๐ด ๐ฐ๐ฏ ๐ต๐ฉ๐ฆ ๐ฅ๐ข๐บ๐ด ๐บ๐ฐ๐ถ ๐ฌ๐ฏ๐ฐ๐ธ ๐บ๐ฐ๐ถ’๐ญ๐ญ ๐ฃ๐ฆ ๐ฐ๐ถ๐ต ๐ข๐ฏ๐ฅ ๐ข๐ฃ๐ฐ๐ถ๐ต. 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. โฃ
- ๐๐ฐ๐ค๐ถ๐ด ๐ฐ๐ฏ ๐ฐ๐ท๐ฆ๐ณ๐ข๐ญ๐ญ ๐ค๐ข๐ญ๐ฐ๐ณ๐ช๐ฆ๐ด & ๐ฑ๐ณ๐ฐ๐ต๐ฆ๐ช๐ฏ ๐ข๐ฏ๐ฅ ๐ฅ๐ฐ๐ฏ’๐ต ๐ด๐ต๐ณ๐ฆ๐ด๐ด ๐ฐ๐ท๐ฆ๐ณ ๐ค๐ข๐ณ๐ฃ๐ด/๐ง๐ข๐ต๐ด. Skip the macros for the day and just hit your protein goals and calories. โฃ
- ๐๐๐ ๐๐๐! 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. โฃ
- ๐๐ณ๐ช๐ฏ๐ฌ ๐ฑ๐ญ๐ฆ๐ฏ๐ต๐บ ๐ฐ๐ง ๐๐๐๐๐ throughout the day, before, during and after. I always bring a big water bottle with me everywhere I go. โฃ
- ๐๐ง ๐บ๐ฐ๐ถ’๐ณ๐ฆ ๐จ๐ฐ๐ช๐ฏ๐จ ๐ต๐ฐ ๐ง๐ณ๐ช๐ฆ๐ฏ๐ฅ๐ด/๐ง๐ข๐ฎ๐ช๐ญ๐บ, ๐ช๐ต ๐ช๐ด ๐ท๐ถ๐ถ% ๐ข๐ค๐ค๐ฆ๐ฑ๐ต๐ข๐ฃ๐ญ๐ฆ ๐ต๐ฐ ๐ฃ๐ณ๐ช๐ฏ๐จ ๐ข ๐ฉ๐ฆ๐ข๐ญ๐ต๐ฉ๐บ ๐ฐ๐ฑ๐ต๐ช๐ฐ๐ฏ. 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. โฃ
- ๐๐ช๐ท๐ฆ ๐๐๐ ๐๐๐๐. 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. โฃ
- ๐๐ฆ๐ฎ๐ช๐ฏ๐ฅ ๐บ๐ฐ๐ถ๐ณ๐ด๐ฆ๐ญ๐ง ๐ฐ๐ง ๐บ๐ฐ๐ถ๐ณ ๐จ๐ฐ๐ข๐ญ๐ด. 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. โฃ
- 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. โฃ
โฃOne 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 (๐ณ๐ฆ๐ฎ๐ฆ๐ฎ๐ฃ๐ฆ๐ณ ๐บ๐ฐ๐ถ ๐ค๐ข๐ฏ ๐ฃ๐ฆ ๐ญ๐ฆ๐ข๐ฏ ๐ข๐ฏ๐ฅ ๐ซ๐ถ๐ด๐ต ๐ข๐ด ๐ถ๐ฏ๐ฉ๐ฆ๐ข๐ญ๐ต๐ฉ๐บ), 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! โฃ
๐๐จ๐ญ๐ญ๐จ๐ฆ ๐ฅ๐ข๐ง๐: you do you boo โฃ
โฃIs this helpful?! ๐๐ฏ๐บ๐ต๐ฉ๐ช๐ฏ๐จ ๐ต๐ฉ๐ข๐ต ๐ธ๐ฐ๐ณ๐ฌ๐ด ๐ง๐ฐ๐ณ ๐บ๐ฐ๐ถ ๐ฐ๐ณ ๐ช๐ด ๐ต๐ฐ๐ถ๐จ๐ฉ ๐ง๐ฐ๐ณ ๐บ๐ฐ๐ถ? โฃ
