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4 Tips to avoid weekend sabotage

It’s almost the weekend which means it’s time to let loose, press pause on your goals, and party! 

You deserve it after working hard this week, right?

This is the way many of us treat our weekends — A free-pass to overeating junk food and drinking alcohol. 

Many of us do really good all week with our diet and workouts and then completely blow it on the weekend.

We get it. You want to let loose. It’s the weekend!

But this mentality comes at a cost. It comes at the cost of your results and even your health.

This inconsistency is exactly the thing that is holding many of us back from the progress we want to see. When it comes to nutrition, fitness, and fat-loss success, consistency is the name of the game. If we want to see real changes, we don’t need to be perfect, but the more we can make healthy behaviors a consistent part of our entire week, the quicker and better results we’ll see.

Let’s get into it!

1| Stop trying to be so perfect during the week

One thing that will help you dramatically over the weekend is to stop trying to be so perfect during the week. This perfection causes us to feel deprived and by Friday willpower runs out and we just want to let loose — enter the weekend binge.

In order to lose weight, we need to be in a weekly calorie deficit. This means the average of our daily calories each week needs to be less than the average calories we burn each day. One day of over eating or one meal filled with calories can completely negate the calorie deficit you were in during the week. 

Have you heard of the 80/20 rule? This is a great concept to focus on during the week. 

80% of the time, crush your healthy eating and workouts. 

20% of the time, let yourself choose that side of fries, dessert, or slice of pizza and then get right back on track.

Apply this principle to the entirety of the week. 

2| Keep your normal weekday routine over the weekend

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This is a game changer when it comes to improving your weekend consistency. 

Treat your weekends like a weekday. The more we can keep our routine, the better.

Here are some examples of how to keep your routine:

  • Go to bed at your normal time
  • Wake up at your normal time
  • Get your normal workout or walk in
  • Drink 64+oz of water
  • Plan your meals in advance
  • Cook meals from home

3| Add variety to your weekday meals

The average Americans only eats between 20 and 30 different foods each week.

As you can imagine, this can get boring quick. That boredom can trigger big cravings by the weekend that we can easily give into.

Instead, start introducing new foods into your diet during the week to help curb weekend cravings.

4| Aim for progress each weekend

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When it comes to improving, always chase progress, not perfection.

As they say, old habits die hard, so what you don’t want to do is to try to completely overhaul your weekend.

Start with small wins and changes like opting for a home cooked meal on Saturday night vs. takeout.

Sub out that extra beer for a water.

Add a side vegetable to your dinner.

Get to bed early vs. staying up to watch Netflix.

Get 30+ minutes of movement. It all adds up and these behaviors start to become the weekend norm.

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