Here
are 10 tips on how to enjoy the weekend and not feel like you have gained 3lbs
and undone all the good work you were working towards this week. Please remember, that
I am mostly talking about "clean eating" which is good for you and
not necessarily to lose weight (although it is a good side effect!).
1.
The weekend tends to be heavily carb loaded.
When we eat carbs, your body will store more water (which is handy if you are
doing endurance work btw!). The more
processed the carbohydrate (think white, soft etc) the more water we hold. In a
bizarre way, the tip to dealing with this is to actually increase your water
intake. So at least one large glass of
water with each meal and then 2 extra. This will help “flush out the system”
(yes, go to the toilet more) and dilute down the sugar. You can substitute
green tea or herbal/fruit tea if you wish.
2.
Up the exercise today big style if you can.
First, get up and walk at least 20 mins before breakfast - failing that, walk
around the football pitch if you are one of the parents of Saturday morning
sport. Anything to boost your metabolism – short bursts of high intensity
exercise will maximise your fat burning potential. Research shows that even 4
seconds of anaerobic work will produce a great calorie burn than a sustained
pace. Your aim here basically is to get out
of breath – active recovery (i.e. keep moving) and then go again. Basically,
this is how beginners and newcomers get fit – but you just up the intensity as
you get fitter J
3.
If you are going out for a meal tonight, then
try to have only fruit/juiced veg for lunch - and yes, have your coffee and
cake but try not to have 3 full meals today. What you don’t want is huge
pressure on your gut with a mountainous pile of food. Eat lighter either side
of your blowout – and if you have a weekend where eating big meals is happening
more than once, and then makes sure you stick with the water increase and up
your fibre.
4.
Boost your metabolism with a sneaky session at
home – so aim to do at least 3 sets of 25 squats mid afternoon with 3 sets of
30 sec planks - these can be done in the advert breaks of the telly you are
watching. Or do your household chores mega fast (put your trainers and sports
kit on). Or be challenged by a group exercise class – someone coaching you will
always make you work harder J
5. On Sunday, try
to schedule a long walk for the whole family - about an hour and challenge your
child/dog/partner/friend to a sprint up a hill to boost that metabolism
6.
Again, try not to have 3 main meals on a
Sunday. If you are having Sunday lunch, think about having it around 2pm and
keep going between breakfast and this with smoothes, fruit, and yogurt. You
should then be able to enjoy your lunch and manage to have just a bowl of
cereal before bedtime.
7.
If you are out this weekend, then dancing is
great!!! Just enjoy moving - if not in a
club then create your own dance space in a room at home. If you are out drinking, don’t forget to drink
one glass of water for every alcoholic drink you have
8.
Try your best to get at least 8 hours sleep in
every night - or make it up with an afternoon snooze. Lack of sleep plays havoc
with the body. Treat yourself to some
rest too x
9.
If you are goings shopping, stockpile on loads
of colourful food (read through my suggestions this week as a kind of shopping
list) and then spend a few hours cooking as much as you can so that lunches are
easy next week
10. Finally, make time for you and your family and friends. Be thankful for what you have.
Have a good weekend everyone J
10. Finally, make time for you and your family and friends. Be thankful for what you have.
Have a good weekend everyone J
No comments:
Post a Comment