Most of us typically use our weekends to relax, unwind, and indulge. Often weekends bring things like parties, get-togethers, or work events that all come with opportunities to indulge and let loose. Weekends don’t have to be about regret, they can be a great option to use your free time to boost your weight loss and set the tone for the next week. These 9 tips will help you stay on track through those free days; from home to work I’ve got your covered.
- No alcohol
Now I know most of you like to enjoy a glass of wine when you meet up with friends, or unwind on a Friday night, but pleasure and relaxation doesn’t have to be paired with a wine glass. If you can’t imagine a weekend without alcohol then there’s a problem. You can and should enjoy yourself without a drink, and this coming weekend would be a perfect opportunity. It’s only one weekend, so just try it.
I say no alcohol because each drink provides empty calories and increased sugars. Not to mention it diminishes your ability to make good food choices, it slurs your speech and can lead to saying things you may regret later. The worst part is the day after feeling bloated and puffy, and that’s even without the hangover.
- 3 days of steady state, long endurance, cardio
If you’ve been following my advice for a while you are probably doing HIIT during the week and that’s great! When the weekend comes you probably have more free time, which means it’s a great opportunity to boost weight loss and get in a long endurance cardio session, or three.
What I mean when I say steady state, long endurance, cardio is 60 – 90 minutes of active activity at a moderate intensity and heart rate. This is not interval training; more like a long run, bike, slow jog, or power walk. Basically any workout that will keep you moving and sweating for about 80 minutes and isn’t too hard on your body. Remember, it’s only for one weekend so shake things up and see what happens. Chances are you’ll lose a lot of water, which will increase your weight loss.
- 2 days of 15-minute HIIT workouts
In addition to your steady state long endurance cardio, 2 days will also include HIIT or high intensity interval training. In these workouts you’ll aim to get your heart rate up to its maximum for 30 seconds to one full minute, and then you’ll recover for anywhere from 10 to 30 seconds. This will be physically difficult but it’s only for a minute at a time. Make sure your activity is intense; things like sprints, hard jump roping, or even box jumps count. There are tons of HIIT videos on YouTube so it won’t be difficult to get this workout in. It may sound like a lot but remember it’s only for one weekend. Hey! Check out mine! www.youtube.com/chalenejohnson
- Late start, early finish
This tip is about how you should structure your eating. Instead of eating on your current schedule, whatever it may be, this weekend you’ll eat in an 8-hour window. That means waiting to have breakfast until about 11AM and finishing your dinner or snack at no later than 7PM. It may sound strict but it will help you confuse your body and hopefully lead to weight loss come Sunday.
- Extra sleep
This one is a no brainer. During the week you’re on a schedule for work or your kids and often sleep comes last. This weekend is the time to add in an extra hour, whether you wake up later or get to bed earlier. Sleep makes a huge difference when it comes to weight loss so make sure you get those extra winks.
- No restaurants
I know it’s the weekend and you want to treat yourself. You want to go out with friends, or get a date night in, but this weekend you’re cooking for yourself. Since it’s only one weekend it shouldn’t be too tough, and think about the money and calories you’ll save by cooking at home. There are other ways to be social besides dining out and catching up over a meal. Get creative and try a new recipe or variation of your favorite healthy meal.
- BYOF: Bring Your Own Food
If you have a work function or some other event the weekend you choose to follow my tips, make sure you bring your own food. It’s often really difficult to make healthy choices and track your intake when you’re out at a special event and bringing your own food is a way around that. Even if you’re going to be out all day it might be better to pack your own lunch than to try and find a healthy option when you’re hungry. If you can’t bring your own stuff make sure to make the healthiest choice possible.
- 1 cup of raw veggies before lunch and dinner
Eating a cup of raw veggies before meals will help you eat upwards of 200 less calories when your meal comes. The veggies are high in fiber, which will help fill you up and are a great option when you have to BYOF. My favorites include cucumber slices with either: a little salt, lemon juice, or vinegar, or baby bell peppers, which are basically the vegetable version of candy. It can be difficult to get enough veggies in on the daily, and this is a great way to fill up on the good stuff before you dig into a meal.
- A partner in crime
This weekend plan may sound like a lot, so it will be helpful if you can find a friend or even your significant other to participate in it with you. The key here is all about how and when you ask them. Don’t approach it by telling them what you want them to do, that pressure will not get them to join you. Instead invite them to join you and outline what the weekend would look like. Ideally a significant other or a close friend makes great partners, but you can also find support online if necessary.
Want more great tips and resources on improving balance, energy, organization, health fitness, relationships, focus, faith and happiness? Each episode of my podcast, The Chalene Show is designed to give you strategies and simple steps you can implement today to become a better, more balanced, happier version of yourself. LISTEN NOW!
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