Many people try to adhere to their “healthy plan” seven days a week. But come Friday, the wine comes a calling, and restaurant appetizers and a more carefree schedule threaten to combust all the dedication and planning that took place Monday-Thursday. Can you relate? We simply give ourselves permission to blow it for some, or all, of the weekend in the name of “I deserve it,” or, “It was such a long week.” This results in Monday punishment, guilt, and promises to reign it in next weekend. So, instead of mindlessly indulging this weekend, get MINDFUL! Not only will you not get overstuffed and gain weight, you might just experience weekend weight loss.
Tip #1: No Alcohol
Decide on Thursday that starting Friday there will be no alcohol consumed all weekend.
Don’t freak out. You’ll be just as fun socializing without hitting the bottle. It’s just a habit. And if you’re reading this and shaking because you can’t imagine getting through your weekend without your alcohol, then, people, it’s NOT just a habit…there’s an issue.
As far as shedding some pounds, though…
Alcohol has way more calories than what most of us assume. Not to mention, those calories are mostly sugar. It also diminishes our ability to make good decisions about our food. Even worse, it slows your metabolism. And causes bloat and puffiness! Frankly, it’s just not something you need this weekend.
Listen, you need to be able to have a great time and enjoy conversations without alcohol. Try it just one weekend. Okay? But, again, you need to make that decision on Thursday.
Tip #2: Three Days of Steady State Endurance Cardio
Normally HIIT training, tabatas, and lifting weights are preferred. However, they’re not the best for fast weekend weight loss. Yes, you’re going to lose a lot of water. Definitely avoid it seven days a week because, ultimately, it’s not going to help you. But, for a weekend quick fix, this works.
Try any of the following things that keep your heart rate relatively high:
- Bike ride
- Steady slow jog
- Power walk
Tip #3: HIIT Workout for Three Days
Pick two days, Friday – Sunday (your choice) and do a couple 15-minute HIIT workouts.
A HIIT workout, AKA High Intensity Interval Training, means you’re going to work at your maximum heart rate for approximately thirty seconds to a minute and then you recover anywhere from ten seconds to thirty seconds. It should be so hard physically that, from a cardiovascular standpoint, you couldn’t continue doing it for more than say a minute or so.
Tip #4: Late Start / Early Finish Eating
Start your eating later in the day on Friday, Saturday and Sunday. Meaning, don’t eat your first meal until 11 a.m.
It’s three days; you’re not going to die. You wanted to lose weight this weekend, right?
And you’re going to end your food consumption early. Your last meal on Friday, Saturday and Sunday should be finished no later than 7pm. Yes, that’s an eight-hour window for eating. AKA, Intermittent Fasting.
Tip #5: Extra Sleep
Get an extra hour of sleep each day. One hour. That’s it, no excuses. What else is there to say? Go to bed. You either have to go to bed an hour earlier or sleep in an hour later and make arrangements. If it’s important, you’ll find a way.
Tip #6: No Restaurants
It’s one weekend. You’re going to save some money. You’ll save a lot of calories, too. There are other ways for you to engage and be social other than going out to dinner with friends. Now, ladies, if this is something that’s just going to kill your man because he looks so forward to dining out on the weekends, well, make him a promise that might have something to do with the bedroom. That would get him stoked about the weekend ahead!
Tip #7: Bring your own Food
If you’re going to a party or social event that takes place where you know there’s very little you can do to control your food consumption, then bring your own food. Are people going to look at you strangely? Maybe. Or they may not even notice. The other thing that you could do is make healthy choices once you’re there. And that leads to…
Tip #8: Raw Vegetables
A cup before lunch and dinner. Here’s why. Researchers at Penn State University recently found that test participants who ate raw vegetables before consuming a meal, consumed nearly 200 calories less than those who did not. And we want to get you losing some weight this weekend!
Raw vegetables are extremely high in fiber, which immediately fills you up. Check out our favorite keto veggies here.
Tip #9: A Partner in Crime
You need true buddy. Someone who’s going to crawl through the trenches with you. Ideally, this would be your significant other. Just make sure you figure out how you’re going to gingerly approach the subject. (It’s just a small chapter together!) Don’t tell people what to do. Rather, be very sexy about it and invite your partner to join you on this weekend warrior adventure.
Hey, perhaps there’s a special reward on Sunday night?!
Look, don’t worry if your lover man is unwilling to participate! Just turn to one of your strongest friends. And by strong, I mean this is someone who is not going to let you off the hook.