Ah, the weekend. It is a bit of a love-hate relationship with the end of the week at our box. On one hand, Saturday and Sunday are great. They give us extra space for connecting with friends and family, focusing on hobbies (like fitness!) and catching up on some needed sleep after another tough week.
On the other hand, weekends also have this annoying tendency to grind our body fat loss and weight loss goals to an immediate stop. Then Monday comes and we regret what we did over the weekend – and vow to not do that next weekend – and then we do the same thing. Pitcher of beer, bottle of wine, late night pizza, and yes please to the syrup and pancakes at brunch.
How can we have fun on the weekends, enjoy our friends and family, but still keep a focus on our fitness goals? Turns out, it’s easier than you think.
SPEND SATURDAY MORNING BEING ACTIVE
Everyone loves a good brunch on Saturday. You know what makes brunch even better? A workout beforehand. Get up and get active to kick your weekend off on the right foot. It doesn’t have to be a formal, gym based workout if you don’t want it to be. Go for a run along a local trail, take a long bike ride, or attend a hot yoga class to relieve some soreness from a tough week.
We offer Olympic lifting and CrossFit on Saturday mornings and would love to see you – but any sort of activity to get your blood pumping, burn some calories, and release those lovely endorphins before you start your weekend festivities is a great idea.
PRE-PLAN YOUR TREATS
We aren’t huge fans of cheat meals here at Summit. In our experience they cause depravation feelings, and often we see our clients snowball after a cheat meal. But, that isn’t always the case. If you absolutely know you’re going to go out with your friends for an indulgent dinner on a weekend night, focus on your other meals being healthy.
Healthy, for this context, means lean protein (such as tofu, chicken breast, and pork tenderloin) and lots of vegetables. Even healthy fats, while usually a great option, should be limited before an indulgent meal out where you’ll almost certainly eat more fat than you ever would with your own cooking.
Then, after you’ve gotten to your special meal, truly enjoy it. Don’t feel guilty about having the pizza or burger with fries. Just focus on the environment, the connection you’re making with friends, and enjoy the food. In short, be present.
KEEP THE FOCUS OFF FOOD
Much of our social environment revolves around food. Head to a bar for a beer; grab brunch with pastries; go out for dinner. All of these are normal things for you to do with your friends. But they aren’t ALL you can do.
Try out something like Top Golf to be active while you’re with your friends. Or maybe learn to throw an ax. That’s all the rage in Indy these days. Get outside and go hiking or walking through nature. Or, focus on a hobby by yourself. If you love to read, carve out some alone time and dive into your favorite book.
Simply take your mind away from food. It isn’t that important, and it shouldn’t run your weekends.
So, in summary, spend some time on the weekend being active, plan your treats and be present to enjoy them, and take the focus off of food for your social activities. Do these weekend weight loss tips over time and watch your goals suddenly become much more attainable.