𝐄𝐚𝐭𝐢𝐧𝐠 𝐨𝐧 𝐭𝐡𝐞 𝐠𝐨 & 𝐰𝐞𝐞𝐤𝐞𝐧𝐝 𝐬𝐮𝐫𝐯𝐢𝐯𝐚𝐥 𝐭𝐢𝐩𝐬!
I 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. I’d do so well and be so restrictive Monday through Friday, then the weekend would hit and so would the train wreck… 𝘴𝘰𝘶𝘯𝘥 𝘧𝘢𝘮𝘪𝘭𝘪𝘢𝘳?!
BUT it doesn’t have to be your downfall. 𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝐬𝐨𝐦𝐞 𝐨𝐟 𝐦𝐲 𝐟𝐚𝐯𝐨𝐫𝐢𝐭𝐞 𝐭𝐢𝐩𝐬:
- 𝘈𝘭𝘭𝘰𝘵 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘮𝘰𝘳𝘦 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴 𝘰𝘯 𝘵𝘩𝘦 𝘥𝘢𝘺𝘴 𝘺𝘰𝘶 𝘬𝘯𝘰𝘸 𝘺𝘰𝘶’𝘭𝘭 𝘣𝘦 𝘰𝘶𝘵 𝘢𝘯𝘥 𝘢𝘣𝘰𝘶𝘵. 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.
- 𝘍𝘰𝘤𝘶𝘴 𝘰𝘯 𝘰𝘷𝘦𝘳𝘢𝘭𝘭 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴 & 𝘱𝘳𝘰𝘵𝘦𝘪𝘯 𝘢𝘯𝘥 𝘥𝘰𝘯’𝘵 𝘴𝘵𝘳𝘦𝘴𝘴 𝘰𝘷𝘦𝘳 𝘤𝘢𝘳𝘣𝘴/𝘧𝘢𝘵𝘴. Skip the macros for the day and just hit your protein goals and calories.
- 𝘗𝘙𝘌 𝘓𝘖𝘎! 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.
- 𝘋𝘳𝘪𝘯𝘬 𝘱𝘭𝘦𝘯𝘵𝘺 𝘰𝘧 𝘞𝘈𝘛𝘌𝘙 throughout the day, before, during and after. I always bring a big water bottle with me everywhere I go.
- 𝘐𝘧 𝘺𝘰𝘶’𝘳𝘦 𝘨𝘰𝘪𝘯𝘨 𝘵𝘰 𝘧𝘳𝘪𝘦𝘯𝘥𝘴/𝘧𝘢𝘮𝘪𝘭𝘺, 𝘪𝘵 𝘪𝘴 𝟷𝟶𝟶% 𝘢𝘤𝘤𝘦𝘱𝘵𝘢𝘣𝘭𝘦 𝘵𝘰 𝘣𝘳𝘪𝘯𝘨 𝘢 𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘰𝘱𝘵𝘪𝘰𝘯. 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.
- 𝘎𝘪𝘷𝘦 𝘈𝘕𝘋 𝘛𝘈𝘒𝘌. 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.
- 𝘙𝘦𝘮𝘪𝘯𝘥 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘰𝘧 𝘺𝘰𝘶𝘳 𝘨𝘰𝘢𝘭𝘴. 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.
- 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.
One 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 (𝘳𝘦𝘮𝘦𝘮𝘣𝘦𝘳 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘣𝘦 𝘭𝘦𝘢𝘯 𝘢𝘯𝘥 𝘫𝘶𝘴𝘵 𝘢𝘴 𝘶𝘯𝘩𝘦𝘢𝘭𝘵𝘩𝘺), 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!
𝐁𝐨𝐭𝐭𝐨𝐦 𝐥𝐢𝐧𝐞: you do you boo
Is this helpful?! 𝘈𝘯𝘺𝘵𝘩𝘪𝘯𝘨 𝘵𝘩𝘢𝘵 𝘸𝘰𝘳𝘬𝘴 𝘧𝘰𝘳 𝘺𝘰𝘶 𝘰𝘳 𝘪𝘴 𝘵𝘰𝘶𝘨𝘩 𝘧𝘰𝘳 𝘺𝘰𝘶?
𝐈𝐭’𝐬 𝐭𝐚𝐤𝐞𝐧 𝐦𝐞 𝟏𝟑 𝐲𝐞𝐚𝐫𝐬 𝐭𝐨 𝐠𝐞𝐭 𝐭𝐨 𝐦𝐲 𝐭𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦𝐚𝐭𝐢𝐨𝐧.
I still remember when I first started getting into fitness. I was recovering from an eating disorder and trying to find a way to focus on building strength instead of continually losing weight.
𝘐 𝘩𝘢𝘥 𝘻𝘦𝘳𝘰 𝘪𝘥𝘦𝘢 𝘸𝘩𝘢𝘵 𝘐 𝘸𝘢𝘴 𝘥𝘰𝘪𝘯𝘨.
𝘐 𝘸𝘢𝘴 𝘪𝘯𝘤𝘰𝘯𝘴𝘪𝘴𝘵𝘦𝘯𝘵.
𝘐 𝘨𝘢𝘪𝘯𝘦𝘥 𝘸𝘦𝘪𝘨𝘩𝘵.
𝘐 𝘴𝘵𝘰𝘱𝘱𝘦𝘥 𝘢𝘯𝘥 𝘴𝘵𝘢𝘳𝘵𝘦𝘥.
𝘐 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘦𝘥 𝘸𝘪𝘵𝘩 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯.
𝐁𝐮𝐭 𝐈 𝐤𝐞𝐩𝐭 𝐠𝐨𝐢𝐧𝐠.
One of my biggest gripes with transformation pictures is we often don’t realize the time it took to get to that final transformation. I was guilty of it for so long too. I would compare my own lack of progress 1 year in to someone else’s incredible transformation that took them 10 years to build.
Stop comparing your year one to someone else’s year 13.
𝐏𝐥𝐚𝐧 𝐭𝐨 𝐨𝐮𝐭𝐝𝐨 𝐲𝐨𝐮𝐫 𝐩𝐚𝐬𝐭, 𝐧𝐨𝐭 𝐨𝐭𝐡𝐞𝐫 𝐩𝐞𝐨𝐩𝐥𝐞.
Where are you on your journey?! Just starting? 10 years strong? Stopping & starting? Fill me in