How to stay on track on the weekends?
We all know weekends can be a minefield of temptations – brunches, barbecues, weddings – you name it. It’s easy to stray off track.
Let’s tackle this head-on with a solid plan to help you stay in control and smash your targets even on weekends.
Step 1: Plan Ahead
The magic happens on Super Sunday. This is your day to map out the upcoming weekend. If you wait until Friday night to figure things out, it’s already too late. On Super Sunday, get ahead by choosing your restaurant and checking the menu. Decide what you’re going to eat and if you need to make any special requests, call ahead. Trust me, it’s less awkward than making a scene in front of your friends.
Step 2: Calorie Management
Weekend calorie management is crucial. Here are a couple of strategies:
Low Weekday, High Weekend: This is all about calorie cycling. Save some calories from Monday to Friday and use them on the weekend. Watch the weekly calorie management video for more details.
Weekly Cycling: Similar to the above, but with varied daily calories. Again, more on this in the weekly calorie management video.
Step 3: Buffer Method
If you’ve got one or two big meals out that you can’t track, the Buffer Method is your go-to. Set aside up to 1,000 calories for these meals. For instance, allocate 20 grams of protein, 100 grams of carbs, and 80 grams of fat. Enter this into MyFitnessPal and adjust your other meals accordingly. Ensure you hit your protein target minus the 20 grams set aside.
Weekend Priorities
High Protein Meals: Start with a high-protein breakfast. Wherever you go, make sure there's a protein option. Even at vegetarian or vegan spots, you can find protein sources.
Stay Hydrated: Drink water before every meal and when you wake up. This not only helps with hydration but also slows down alcohol consumption and prevents confusing thirst with hunger.
Get Your Steps In: Weekends are perfect for increasing your step count. Make it a priority, as it’s a significant weight management tool.
The Key to Success: Planning
The plan is simple but effective. The secret? Plan ahead and know exactly what you’re doing next weekend by Super Sunday. Follow this strategy, and you’ll master your weekends without compromising your progress.
