here<\/a>.<\/p>\n <\/p>\n
Because protein helps you feel more full after your meal, you want to make sure you are planning out and hitting your protein intake for the day.\u00a0 This can be one key element to making sure that you don\u2019t overindulge.\u00a0 You can also try eating your protein source first at each meal.\u00a0 Again, to help with feeling full and reducing your likelihood to overeat.<\/p>\n
<\/p>\n
While our bodies tend to thrive on consistency, you can, on occasion, be more flexible with your carbs and fats.\u00a0 Meaning that as long as you are hitting your total protein intake, the rest of your calories can be divided up amongst carbs and fats as you\u2019d like for the day.\u00a0 This is helpful because if you are like me and love the meats and cheeses then you are likely going to consume more fats than a normal day.\u00a0 If my total calories for the day are 2000 and 580 of those are my protein intake (145g x 4 g\/kcal) then I have 1420 calories left to divide up between fats and carbs.\u00a0 This just allows me a little more flexibility with my food choices.<\/p>\n
<\/p>\n
2.\u00a0 Plan out at least two meals for the day<\/h2>\n
I\u2019ve said before that a failure to plan is a plan to fail.\u00a0 A little bit of planning can go a long way for your weekend success.\u00a0 We tend to eat more freely over the weekend and this can easily lead to overeating.\u00a0 We might be really good about planning our meals for the work week but then let it slide for the weekend.\u00a0 Simple planning out your first two meals for each day can really make a difference for your overall weekend success.\u00a0 You can even adjust your meals so that they are lower in carbs and\/or fats knowing that you might be going out to eat that night and will likely eat more.<\/p>\n
<\/p>\n
3.\u00a0 Pick your treats and indulgences ahead of time<\/h2>\n
This goes along with planning out your meals.\u00a0 We don\u2019t always know exactly what we are doing for the day or going to eat later on.\u00a0 \u00a0However, you might have an idea of something you\u2019ve been craving or really looking forward to eating.\u00a0 You might be going out to your favorite place and know that you want to have their specialty dessert or that craft beer you love.\u00a0 Whatever your indulgence you can plan accordingly.\u00a0 Just go ahead and calculate the macros and subtract from each macro total for the day.\u00a0 This allows you to have a better visual of what your actual consumption will be for the day.\u00a0 You will also do a better job of staying on track. \u00a0You\u2019ll be able to stick to your planned one or two indulgences instead of eating everything in site.<\/p>\n
<\/p>\n
4.\u00a0 Don\u2019t skip your workout<\/h2>\n
I know it can be super tempting to give in to the weekend and all of its indulgent potential.\u00a0 Stay strong my friend!\u00a0 I don\u2019t want you to think of it as \u201cearning\u201d your food.\u00a0 We fuel our bodies we don\u2019t punish them with exercise so that you enjoy some indulgent treats.\u00a0 But we can be smart about our training and our food consumption.\u00a0 Very simply weight loss is a result of calories in verse calories out.\u00a0 Since we know that we might indulge in some extra treats later in the day we can help to balance that potentially higher caloric intake with a higher caloric output.<\/p>\n
<\/p>\n
Getting your workout in earlier in the day is one of the best ways to increase your daily caloric output.\u00a0 A good strength training workout will deplete some of your muscle glycogen stores which are the fuel for your workout.\u00a0 You can put those extra carbs to good use helping you recover and replenish your fuel source.\u00a0 You could also add in a little extra cardio as well to assist boosting your caloric output for the day helping to compensate for those higher calorie treats later on.<\/p>\n
<\/p>\n
5.\u00a0 Get enough sleep<\/h2>\n
This might not seem like a big deal when it comes to weight loss but it can actually be an important factor in staying on track with your goals.\u00a0 When we don\u2019t get enough sleep our body releases certain hormones that can cause fluctuations in weight as well as an increase in hunger and appetite.\u00a0 In addition, sleep deprivation has been linked to obesity and inflammation.\u00a0 If you are trying to lose weight, not getting enough sleep can lead to a decrease in loss of fat and an increase in loss of lean body mass.\u00a0 Basically, the opposite of what you want to happen!\u00a0 So enjoy your evening but make sure you either get to bed on time or plan for a late night by sleeping in.<\/p>\n
<\/p>\n
6.\u00a0 Drink Enough Water<\/h2>\n
It seems like whenever someone hears you are trying to lose weight they tell you to make sure you drink lots of water.\u00a0 Well, this isn\u2019t bad advice, especially when it comes to helping you stay on track over the weekend.\u00a0 Drinking water throughout the day and particularly 30 mins or so before your meal can help stave off hunger and prevent you from overeating.\u00a0 Staying hydrated throughout the day also helps with your fluid balance.\u00a0 Typically, more indulgent meals tend to have a lot more salt than you normally consume.\u00a0 An increase in salt consumption causes more water from inside our cells to be pulled into the bloodstream and then excreted causing dehydration.\u00a0 Drinking enough water can help replenish and balance out your fluids.<\/p>\n
<\/p>\n
Everyone is a little different regarding their hydration needs.\u00a0 Take your body weight in pounds and multiply by 2\/3.\u00a0 This is a good rough estimate for the amount of water you should aim to consume in a day.\u00a0 Keep in mind that you want to drink more water if you live in a hot environment and\/or tend to sweat a lot and of course during higher intensity exercise.<\/p>\n
<\/p>\n
<\/p>\n
We all look forward to the weekend and like to decompress from a week of hard work.\u00a0 You should be able to let loose and enjoy yourself without the risk of completely sabotaging your weight loss goals.\u00a0 This might sound too good to be true but I promise that it\u2019s possible.\u00a0 Applying these 6 tips you can achieve that coveted balance of progressing towards your weight loss goals and still enjoying your life with family and friends.<\/p>\n
<\/p>\n
<\/p>\n
Until next time\u2026<\/p>\n
<\/p>\n
<\/p>\n
Xx<\/p>\n
<\/p>\n
Allison<\/p>\n","protected":false},"excerpt":{"rendered":"
I\u2019m a big fan of the weekend, but who isn\u2019t right?\u00a0 I\u2019m one of those kinds of people who have grand plans of tackling ALL the projects.\u00a0 But in reality, I get maybe two things done.\u00a0 Everything always takes longer than I think!\u00a0 Don\u2019t get me wrong though, I am also a big fan of […]<\/p>\n","protected":false},"author":3,"featured_media":719,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[1],"tags":[62,65,66,67,63,19,64],"class_list":["post-716","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","tag-diet","tag-diet-success","tag-flexible-dieting","tag-tracking-macros","tag-weekend","tag-weight-loss","tag-weight-loss-goals"],"yoast_head":"\n
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