Imagine you’re a construction worker building a new home.
Monday morning comes along and the foundation has been set and the steel framework is put up.
By Wednesday you’ve got the walls up and by Friday you’ve started on the plumbing and drywall.
Friday night rolls around and douse the place with gasoline and set it on fire.
By the end of the weekend, all that’s left is the foundation and framework.
That’s what it’s like to diet all week, hit your macros, then go crazy on the weekends.
If your goal is a 500-1,000 Calorie deficit a day M-F and you hit it every single time, but you’re eating and drinking a 1,000-2,000 Calorie surplus a day on the weekends, you are essentially burning down your house each weekend.
Want to fix this problem?
There are many, many different ways to attack the issue, depending on what the issue is exactly.
Let’s assume it’s because you like to let loose on the weekends and have lots of social engagements where there are food and drinks.
Step 1: meal plan for the weekend.
Decide what you’re going to eat at each meal over the weekend.
Better still, decide what and how much you’ll drink as well.
Adding structure to your weekends may not be your first instinct here, but it’s time to face the facts — people thrive on structure.
Think hard about this: is your goal of losing weight more or less important than saying ‘no’ to a 2nd beer, or choosing the salmon and veggies (hold the butter) over the burger and fries? Whatever your answer is, that’s okay.
If you’re going out to eat the simple solution is to check out their menu and decide what to eat before you arrive.
Step 2: make time for one moderately intense workout and one lower intensity active recovery.
Exercise is a catalyst for healthier choices. It’s been proven time and time again. People who start an exercise routine begin to make healthier food choices.
There is no perfect workout or exercise and doing something will always be better than doing nothing.
Step 3: get 7-9 hours of sleep each night.
Stick to your sleep routine as best as you can.
Ideally, you’re going to bed and waking up at the same time each night.
The last thing your body needs is sleep debt when you’re exercising and in a Calorie deficit.
It’s okay to pass on the after party or head home an hour or two earlier than you usually do — this is what putting yourself first looks like.
You’ve got goals, go out and reach them.
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