Or at least, I thought I was. It turned out I ate up all my deficit over the weekend.
Yes! There is only one way to know: to track exactly everything you eat during your weekend.
Yes, also the slice of kids' pizza, the extra slice of cheese, the extra fists with nuts, the little cookie to the coffee, the two glasses of wine, the hot dog at the petrol station, the handful of candy from the kids' candy bag, the glass of juice to Sunday´s breakfast and so on.
It's so easy to grab something to eat; sometimes, our brain doesn't even register it! So when you get the question, what did you eat this weekend, you will probably only remember your meals.
If you want results and dream of achieving your dream body, you need some strategies to avoid eating up your calorie deficit on the weekends.
Number one is to be honest and admit this is why you don´t reach your body goals.
Here are my eight tips that helped me to stay on track during the weekends:
Plan and prepare meals: Take some time on the weekend to plan and prepare healthy meals and snacks. This can help you avoid making quick, unhealthy food choices when hunger strikes. Have a balanced diet: Ensure your caloric intake during the week is reasonable and you eat a balanced diet with protein, vegetables, fruit, and whole grains. This can help keep you full and satisfied, reducing the risk of overeating over the weekend. Be aware of portion size: Learn how you are aware of your portion sizes over the weekend. It can be easy to overeat if you don't track how much you eat. Take time to eat slowly and listen to your body's signals about when you are full. Do physical activity: Find ways to be physically active during the weekend. It can be anything from going for a walk, working out in the gym, gardening, or participating in any other activity you enjoy. Physical activity can help burn extra calories and keep you on track. Avoid temptations: If you know that certain foods or situations trigger you to overeat, try to avoid them or find healthier alternatives. For example, don't choose an all-you-can-eat restaurant if you're going out for dinner. Stay hydrated: Sometimes, the body can mistake thirst for hunger. Make sure to drink enough water throughout the day to stay hydrated and avoid overeating due to false signals.
Be aware of your emotions:
We may often eat for emotional reasons, such as comfort eating or stress eating. Try to be aware of your emotional trigger points and find alternatives to eating when you feel stressed, sad, or bored. Remember that balancing life and enjoying food and social occasions on the weekend is essential. But by being aware of your dietary choices and making healthy choices, you can stay on track with your calorie deficit, even on the weekend.
Avoid (too much) alcohol: Alcohol is not only a poison for your body to handle but also makes you eat things you probably haven't eaten if you have been sober.
Try to make one weekend right nutrition-wise; it will be easier and easier to stay on track for the following week. Here, you can buy one of my favorite recipe book!
Especially when the results start to show! That will be an even bigger motivation.
You are not trapped in mindless behavior; you can reprogram your habits! Coach Tina VYIT Life Wellness Coach