So, you have started out on a fitness plan.
You have your training sorted and you have one of those super strict diets that you plan to follow to finally get yourself in shape and feel better.
The diet is great, after 2 days on it you are down 5lbs and are feeling the bloating leaving you each day.
It gets to Friday evening and you have been so good all week, that you allow yourself 1 glass of wine.
After all, you have been so strict with yourself, one glass won’t hurt. Saturday comes and you are off work for the weekend.
Routine goes out the window and you find it hard to get the same food that the diet recommends when you are out and about.
Saturday night comes around and your friends are heading out.
You are going too, but only for one or two (can’t do that much harm).
Sunday arrives and you are feeling a bit rough… Saturday night was a write off, and it looks like Sunday will be also. You head for some comfort food and maybe the cure.
You will get back on track on Monday. You can’t have done that much damage, after all, you were so good all week and you trained 4 days also. Repeat this cycle over and over, and wonder why you cannot lose weight.
I am going to explain exactly why you cannot lose weight, even though it feels as if you are killing yourself all week and only going off track for 1 or 2 days at the weekend.
If you need 2000 calories per day to stay at your current weight. There are 7 days in the week. Your weekly calories for weight maintenance = 14,000 calories. Your strict diet has you on 1500 calories per day. This is a 500 calories deficit each day to allow for a pound of fat loss each week.
You are strict for 5 days per week.
5 X 1500 = 7500 calories from Monday to Friday.
On Saturday and Sunday, you consume 3250 calories each day
This is due to alcohol, bad food choices and lack of activity.
3250 X 2 = 6500 calories.
Monday to Friday = 7500 calories
Saturday and Sunday = 6500 calories
Weekly total = 14,000 calories.
This is the number of calories you need for weight maintenance.
So, the next week, you weigh in and are the same weight and the reason is above.
All you can think of is the work you did all week in your diet and training, and you can’t believe that 2 bad days can mess up 5 good ones.
But they can, and it can happen so easily. This is being conservative.
You could easily consume more than 4000 calories each day through poor food choices and alcohol, which would leave you in a calorie surplus and you would gain weight.
This is also the reason that I don’t like or recommends ‘Cheat Days’, as most people who are strict for 6 days, will end up going on an almighty binge on the Sunday and can mess up their week via the same process.
You need to realise that all calories count, especially liquid ones.
If you are good during the week, but take weekends off and relax, and you aren’t seeing the results you want, you may need to reassess your weekends.
Does this mean that you must give up the things you enjoy? No!
But you can’t keep repeating the same cycle and expect different results.
Look at ways that you can be a bit more prepared at the weekends and if you know that you are having a night out or an event, maybe ‘bank’ some extra calories from during the week, so you can use them freely when out.
For more information, contact me through the link below.
* Emmet is the owner and operator of Rushe FitnessTags: