Being off schedule on weekends is a common scenario, but all bets are NOT off. Sure, the weekend is a time to let loose after a week of work deadlines, family obligations, personal relationships, etc; But dont despair you dont have to let all your efforts and hard work on your fitness be affected by your weekend. With a little thought and preparation, you can continue to be healthy and still enjoy your weekends. Keep these tips in your weekend arsenal itll give you the advantage and the control.
- Plan ahead: Thursday night prep: Hit the grocery store to load up on fresh fruits, veggies, and quick whole-grain foods so that you have plenty around. Make sure to have some healthy frozen entrees in the freezer (watch for sugar and sodium content). Sugars should be below 5 grams and sodium under 25 mg.
- Don't skip breakfast: Start Saturday and Sunday mornings off the right way with a healthy breakfast that has plenty of protein and fiber. Good choices include eggs (hit up the whites!), whole-grain cereals (ideally, keep the sugars at 5 grams or under and 3 grams of fiber or more). Top it off with low-fat/skim milk and whole-wheat toast with a dab of peanut butter and youll have energy to last you the whole morning!
- Make it a habit and challenge yourself to keep a food journal every weekend: Most people have a pattern during the week but weekends can be out of sync and all over the place. Having a weekend food journal, starting Friday morning and ending with the last bite on Sunday night, can help keep you on TRACK, and help you stay MOTIVATED and feeling great being HEALTHY. Commit to keeping a weekend food journal. Get started!
- Treat yourself a little during the week: Make sure you're treating yourself up to 200 calories of something 'cheat' daily, AS LONG AS YOU DESERVE IT meaning youve been true and consistent with your health and fitness needs/wants. Youll feel less compelled to go CRAZY and cheat, cheat, cheat on your weekends. Remember, healthy foods can be and ARE great tasting, too!
- Eat lots of fruits & veggies: They are low in calories and high in nutrients and fiber. Fiber is key it will keep you feeling satisfied.
- Stay hydrated: Not only do hydrated people lose weight and are leaner, but since hydration is so often mistaken for hunger, staying hydrated will always help you make better food choices and eat sensibly. Shoot for half of your body weight in ounces daily.
- Fewer restaurant visits... but if you do, remember to STOP, THINK, and CHOOSE WISELY: Remember, you don't have to eat everything on your plate. Keep in mind, your stomach is roughly the size of your fist and the bod doesnt really need much food in one sitting. Sure, you might be a little hungry eating more sensibly but remember the stomach takes about 20 minutes to catch up to brain telling you you're satisfied. Ride it outdrink water or order hot green tea. A fat burning overview can help you establish a clear outline of what you need to focus on to complete your fat loss target if you're a novice; or serve as a reminder for these who are at an intermediate or more enhance step of their weight loss strategy. Following are seven steps that can serve as methods for your special weight loss system. The first thing that one must understand is that losing weight and losing fat is not the same. Many weight loss applications have misled people into thinking that it is the same, but most diets and weight loss applications only work by causing a person's body to burn more muscle tissue and water than actual body fat, more help please visit The Fat Loss Factor. Make healthy choices, look at calorie content, order dressings on the side, avoid ordering the pictured featured foods (these tend to be a calorie and fat nightmare) and substitute unhealthy sides with healthier options... DONT' BE AFRAID TO ASK.
- Don't leave home without healthy snacks in your car: That way, when the hunger pangs come knockin, youll be more in control of what goes in your mouth. Keep that secret healthy stash fully loaded while driving around town getting those weekend chores done.
- Get some form of exercise each day: Throw out the window the idea you have to work out 30 minutes or more NOT TRUE. You can get in a great work out in as little as 10 minutes by engaging your big muscle groups or by simply going for a brisk walk. Try a leg and chest superset, 3-5 rounds of push-ups and body squats. Set your timer you choose the reps and do as many rounds as you can in ten minutes. Not only will you burn calories, the exercise will improve your mood, change your mind-set and may distract you from your cravings.
Enjoy your weekend. YOU earned it and your body deserves to be taken care of so that you're the best YOU can bephysically and mentally!
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