The perfect Parisian #WeekendBinge begins bright & early at a neighbourhood boulangerie, with abundant flaky, buttery croissants and a piping hot espresso or an indulgent hot chocolate on the side.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Download the #MTCApp and explore the best cafés, boulangeries and pâttisseries on your next trip to Paris (link in bio).⠀⠀⠀⠀⠀⠀⠀⠀⠀
#tbt to my first podcast wit these guys #rns aka real nigga shit, where we did it off the strength with no budget, , cut to now where we’ve been picked up by #melmagazine for our new #weekendbinge podcast. Moral of the story, stay true #linkinbio !
Time to get that diet back on track after the weekend!
If you goal is to lose weight then you need to know how much you can get away with eating so that you can still have a life.
So this week commit to tracking every calorie that you consume and weigh yourself at the start and this time next week (or take pictures or measurements if you prefer)
After 7 days take the calories you’ve consumed over the 7 days add them together then divide them by 7. That’s your average calorie intake for the week
Then weigh in again or do your measurements
Stayed the same? You ate the number of calories your body needs to maintain weight
Gained? You ate too many calories for your body (calorie surplus)
Lost? Congratulations you are in a deficit and so have dropped fat this week (calorie deficit)
So. Depending on the results you got this week from tracking you know if you need to drop your calories further, increase your calorie expenditure through exercise and movement or a combo of the two
Like your food too much? Then you will have to burn more through exercise. Simple as that
You will also find your danger zones. Times of the day or week where your calorie intake spikes. Then learn to control those times better
Fat loss isn’t complicated. It just takes a little commitment at the start to learn the basics
‘Sadie, why do I find it so hard to stick to my nutrition over the weekend?’
It depends, what’s different about your week to your weekend?
If it’s that you have more time relax, eat out and enjoy food over the weekend it may just be that you need to ‘plan’ your food over the weekend better.
This doesn’t mean you have to meal prep or create a rigid boring diet plan but rather having planned meals mapped out ahead of time where you carefully choose what you’re going to eat.
This will help you make better food choices that are in line with your goals, taste great and won’t force you to comprise on enjoying the weekend.
If however your downfall on the weekend comes from you having an uncontrollable urge to have a blow out, cheat day or that you need a ‘treat’, it’s probably because of what you’re eating during the week.
A diet that is boring, dull and too restrictive during the week will cause anyone to have blow outs over the weekend.
So the fix is simple, create more balance.
During the week you can include foods that you like the taste of and still make awesome progress with your body, as long as your managing your portions/calorie intake correctly.
To succeed with nutrition long term, you need to find an approach that you can stick to long term, that’s the only way to make great progress.
Find an approach that fits your lifestyle and one you enjoy and the results will come 🙂
If you need any help with that or have any questions, don’t hesitate to reach out, I’m more than happy to help.
🙋🏼♀️Okay, your weekend got out of hand.. what should you do now?
🌟#1 : Don’t stress and move on. You can’t change what you’ve ate or the amount you have drank. MOVE ON! 🙌🏼
🌟#2 : Don’t starve yourself. A lot of people get into this mentality of “OMG I ate so much so I’m just not going to eat the rest of the day.” Don’t do that!! I’m sure you will be hungry again but instead of saying “F it” choose something more healthy and MOVE ON! 🙌🏼
🌟#3 : Get back on top of it. Get your Monday workout in early so it’s done for the day. Even if you just go on a walk, MOVEMENT is key. You want to set the tone for the week so you can charge!
🌟#4 : “Now that’s some high quality h20” .. 😂 drink a ton of water! Most people think they “gained” weight over the weekend but the truth is you are probably holding onto a ton of water weight because of the foods you ate, so drink that water up to start flushing everything out. .
🌟#5 : Enjoy yourself. Don’t beat yourself up about what you’ve done. I’m sure you had a ton of fun with friends and family. Next time, learn from what you’ve done and maybe take it easy the next time. Does this help?! Comment below what you are worried about happening this holiday season. 🌟