23 Feb HOW MUCH DAMAGE CAN BE DONE FROM WEEKEND BINGES?
HOW MUCH DAMAGE CAN BE DONE FROM WEEKEND BINGES?
One of the most common issues we deal with when dealing with weight management clients is the concept of continuing with good progress made during the week through the weekend.
We know how easy it is to ‘reward’ yourself come Friday with a few glasses of wine, perhaps a takeaway, and maybe even a roast on Sunday.
But you’d be surprised at how quickly your progress from the week can be cancelled out, even beginning the following Monday worse than the week before.
Lets paint a picture…
John (or Jane)’s daily maintenance calories to keep them at there current weight is 2000 kcal.
Their intake may fluctuate over the course of the week, but come Sunday if they have averaged 2000 kcal per day (14,000 for the whole week or 7 days), they will be the same weight as when they started.
The following week, by exercising and watching what they eat, they have managed to reduce their daily intake to 1500kcal for the first 4 days of the week.
So far, so good. They are on course to make headway towards their fat loss goals.
Then Friday rolls around and it’s take out night. The local Indian gets a call and John (or Jane) picks up a bottle of red on the way to pick up their order.
Before you know it, that take away (plus poppadoms and naan) and a few large glasses of red, has put them close to 3000 kcal for Friday, 1000 kcal more than their maintenance weight.
If this continues over the course of the weekend, dinner at a friends with a 3 course meal and more wine on Saturday, a roast at the local and a few beers Sunday, then they have literally eliminated the deficit they created between Monday and Thursday.
They now start Monday in the same place as they were a week ago.
This might happen week after week until before you know it, 6 months has gone by and what progress have they made?
Sure, they might be a little stronger, perhaps a little more muscle, but meaningful fat loss?
This is why it is important to plan your weekends and have a structure for meals or meal plans.
If you are eating out, look at the restaurants menus online, pick a healthy option (fish is normally a good shout), swap the chips for a lower calorie option, have soup for starter, have gin and slimline instead of beer.
These are small changes that can help to cut calories and help you make headway for your longer term health and fitness goals.
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Post by Sam Miller
Nutritionist at Pinnacle Performance