22/11/2021
🚨Do you sabotage your results over the weekend? 🚨
You are on your fat loss journey and you are fully focused on the week ahead.
Giving everything in your sessions and making them count. Diet is on point with everything being tracked. 👌🏻
This week is going to be a good week. 💥
Your daily calorie intake is 1500kcal per day and you are in a 500kcal deficit per day, totalling 3500kcal per week.This means your maintenance calories is roughly 2000kcal ,which, if eaten daily would maintain your results.
The weekend comes and you decide to not track your calories and over indulge. You consume 3500kcal on Saturday and 3500kcal on Sunday which then takes you over your maintenance calories for the week by 500kcal.
You continue this same cycle week to week of 5 days being perfect and 2 days of over indulging and still wonder why you aren't seeing the progress you are working so hard during the week for!
How to overcome this…
From experience the weekend is going to be the biggest sticking point to maximising your results. BUT you can still do this by not being too restrictive and being fulfilled.
Scenario 1 : Have you gone the first 5 days of the week being restrictive, cutting everything out of your diet and not feeling fulfilled? So the weekend comes and it’s an opportunity where there is no routine to have what you enjoy?
What can you do?
You can involve all the foods you enjoy into your diet in moderation. This is called the 80:20 rule. This is where you are going to be as perfect as possible 80% of time and 20% time involve the things you enjoy.
YOU CAN DO THIS and still get awesome results.
Scenario 2 : Are you the kind of person that goes out or generally likes to overindulge on the weekend?
What can you do?
The best approach for this would be to bank calories. What this means is setting your calorie intake lower 5 days a week and 2 days of the week where those calories have been missed, you can add them onto those days.
For example:
5 days : 1100kcal Saturday : 2500kcal Sunday : 2500kcal
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