It’s a classic scenario – you stick to your diet perfectly all week but then the temptation of the weekend kills or even reverses all the gains (or losses) you’ve made over the week! This is especially the case over the summer – all the BBQs and the ever-tempting refreshing glasses of beer or wine to cool you down in the sunshine!
If you are feeling a bit ‘worse for wear’ after a weekend that was heavy on the calories and light on the exercise then make sure you remember this feeling – and try to invoke the memory next weekend! You don’t need to deprive yourself to enjoy a weekend – you just need to improve your choices. Use this feeling to refocus and make sure you get straight back on track with clean eating and good quality exercise.
But this is of course another classic scenario – why are gyms so busy on Monday and Tuesday? 5 days of hard work and good nutrition will likely mean you feel great again by Friday, or at the very least you feel like you have ‘earnt’ some let up. But do you really want to start the whole cycle again? Or do you want to actually get the results you deserve due to all the hard work you are putting in all week? A ‘treat’ meal is usually a good idea, but a ‘cheat weekend’ will just destroy your results.
It is far better to have strategies and habits that come into action regardless of the situation – if you have given up wheat then don’t make an exception for the weekend. You’ll feel great for sticking to your goal behaviour and can still indulge on other things – but ones that won’t take you off the plan. It is a good idea to focus on a few small changes at a time, so give yourself a 6 week time frame and write down a few goals – specific behaviours you will stick to for 6 weeks no matter what, even at the weekend or at parties! Ultimately you will get quickest results by changing more but the really important thing is to build habits that you will stick to for good, and when you have done something regularly for 6 weeks it has had a good chance to embed itself in your life and become second nature.
I like to encourage people to use these 6 week chunks of time and keep the goals rolling – some 6 week chunks will be really strict to get through a plateau or boost results for a specific event and others will be more relaxed, but still ‘no excuses’. The little things really do add up – in whichever direction. So make the savings where you can and watch the results follow!This entry was posted in Nutrition. Bookmark the permalink.