Personal Trainer In St. Pete Shares Simple Tips To Avoid Week End Weight Gain
“There is no reason to ever quit. Unless, of course, you had no plans to ever succeed. ” ———- Doug Firebaugh
It’s the week end again! Here at Fitness St. Pete I Tierra Verde Fitness we pride ourselves on helping our St. Petersburg personal training clients and group personal training members stay on track and motivated over the week end.
Let’s face it, no matter how motivated or disciplined, we all need an unstructured food day to enjoy some of our favorites which we don’t normally eat. After almost years in the personal training and fitness industry along with over 30 maintaining a 40 pound weight loss, I have found that it makes it easier to stick to your food plan while actually having a life and will do far less damage than that “one little bit” each day adding up over the course of a week .
Today, I want to share the “secrets” that I and our most successful personal training clients and group fitness program members use to avoid week end weight gain. Those of you who know me know this is my FAVORITE part of our program.
Time for a truth bomb: The reality is that if you eat an extra 3500 calories over the 2 week end days (1750 a day) you will gain weight and a single restaurant meal can easily rack up 1,000 itself.
Personally, I stick to my normal food intake for most of the day and limit myself to one “off” meal but it will vary depending upon where you are in your program, lifestyle and how you want to look and perform.
Avoid the All or nothing mentality – don’t go into the day like a crazy person with the intention of having an all out pigfest. Pick a food you wouldn’t normally eat and add it to each meal.
If you are REALLY motivated, stick to your normal food plan and pick one meal to add one off food or drink
Start the day out with a brisk workout – It can be as simple as some jumping jacks, push ups and superman for 10-15 minutes or some burpees and squat jumps or some invigorating yoga moves. Whatever you do, make it vigorous to get the blood flowing and induce that “feel good” mentality that always tends to make us want to eat healthier.
Have a plan – Know in advance what you are going to eat and plan your “indulgences”.
Start the day with a high protein meal like eggs or cottage cheese & fruit. This will speed up your metabolism for the day and keep you fuller and less hungry throughout the day. On the week ends, I am a HUGE breakfast person and generally inhale a 3 egg omelet with fruit, some bacon and an english muffin after my workouts. This keeps me full and satisfied for lunch which I usually also eat out.
At each meal, fill your plate with as much protein and veggies as you can – After my enormous breakfast, I will generally get a giant salad of some sort, full of energy revving protein and topped with a tbs. of oil and balsamic vinegar .. and a side of fries, of course!
Pick your “poison” – If you are going to a party or out to dinner, pick 1… alcohol, bread or desert but not all three! Alcohol calories can add up quickly (usually 200 per glass of wine or mixed drink if it doesn’t include soda or juice.)
MORE FROM Fat Loss U:
How To Eliminate Carb Cravings
The Truth About Alcohol & Fat Loss
If you are a transformation challenger, comment below or post in your members only group for your accountability points.
Whether you are a transformation challenge participant reading this as part of your challenge or just happened upon this by sheer luck, I would love to hear from you. Let me know if you’ve used any of these or if any of them are new to you or leave a comment below comment below to share your fav strategy!
Have you ever eaten at a restaurant and then felt so tired and bloated afterward that you just wanted to go home and take a nap?!
…. even though you thought you made healthy choices!?
That’s because you ate a lot more than you thought without realizing it. Many restaurant meals contain more calories in a single meal than you need for an ENTIRE DAY!
What’s even worse is the fact that almost half of us go out to eat at
least once or twice a week. Those calories add up FAST…. and can completely destroy your ability to reach your goals!
The truth is, knowing exactly what to order can be tricky. But there are some simple things you can do to help you make the best choices.
That’s why I put together my signature DINING OUT GUIDE full of the strategies and tools our most successful clients have used for decades to enjoy food, friends and fun while staying on track to their goals.
✔️It outlines exactly what to order so you can enjoy a delicious meal AND still meet your goals … no matter what kind of restaurant you’re dining in!
✔️Burger joints, sushi bars, Chinese and Mexican restaurants, and steakhouses …. There’s something for everyone!
Grab Your FREE Dining Out Guide For Weight Loss as a thank you for being a part of our over 50 Tribe.
Committed To Your Success & Awesomeness,
Dianne Villano, THE Transformation Expert For Your Over 50 Body
P.S. Drop a comment below to let me know what you think and don’t forget to share with anyone you think would find it helpful.
Tonight I ate out and decided to splurge on a higher calorie than usual meal–could only eat maybe a third before feeling stuffed. Salad and my one piece of bread would had been enough after two food plan meals.
funny how that works, isn’t it !! You are KILLING the Total Body Transformation Challenge and we couldn’t be more proud of you, Judy !
Happy Sunday, Yesterday I could only eat a half of my lunch. For dinner I split my meal with my daughter and she got the bigger half of the steak.
It was so cool to feel full from only half of my lunch.
I feel good today. I don’t feel sluggish or hungover. Yahoo!
I missed my Saturday workout due to working, so today I will do the weekend workout.
I am so proud of all that you have accomplished so far, Vicki, including the valuable lesson of “stopping when you are full”.
You are our Member of the month for Q2 so be sure to spiff up so I can give you your certificate 🙂
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