Medically reviewed by Shanmukha Priya, M.Phil and Ph.D. in Food Science and Nutrition
Weekends can wreak havoc on your waistline and on your weight loss diet !
Surprisingly, a lot of healthy habits practised over the weekdays such as drinking water at our desks and eating meals at a regular time, could be skipped.
What’s more, many people reward themselves with food for making it through a tough week.
Result? Overeating, inappropriate eating, skipping meals and drinking more alcohol
No surprise, then, that most adults weigh more on Monday morning than they do first thing Friday. You are left wondering again, how to lose weight?
Some of us try compensating for weekend overindulging by eating less on weekdays or following scary weight loss diet for few days.
Here are some weight loss tips to make your weekends more waist-friendly than your workdays.
5 Sure-Fire Weekend Weight Loss Tips
Weight Loss Tip 1: GO OUT AND PLAY
Weekends are a great time to pack in more physical activity. But don’t think about serious weight loss exercises—that could actually backfire.
Think about the fun aspects of physical activity which make you feel happy and snack mindfully.
Reserve weight loss exercises for weekdays. Try putting on music and dancing (burns 408 calories per hour); ride a real bike (burns 543 calories); take your dog for a long walk or run (burns 237 calories); putter in your garden (339 calories).
Bonus points for any activity you do outside in nature. A large body of research says that exposure to green environments boosts your mood, and people in good moods tend to eat less. Weight loss is easy, breezy and fun.
Weight loss tip 2: CATCH UP ON SLEEP
You might have read about how to lose weight but did you know catching up on sleep is the easiest way compared to exercise and diet.
In an ideal world, you would go to bed and wake up the same time every day of the week and you’d get at least seven hours of shut-eye.
In the real world, you’re probably staying in bed longer on weekend mornings because you were up later than usual and are also making up for the sleep you missed during the week.
That’s okay. “If you’ve been sleep-deprived during the week, weekends are a great time to catch up. We know that sleep loss doesn’t equate to weight loss.
The Ultimate super food list that should be consumed during weight loss is
- Wheat Grass Juice
- Black Beans
- Barley grass
- Alfalfa Grass
- Moringa leaves
- High Fibre foods
Weight loss tip 3: EATING & ENTERTAINING GO HAND IN HAND
Plan some activities, not meals. When you eat with friends, you consume 50% more than you do alone, found a Pennsylvania State University study.
Studies on how to lose weight suspect that it’s not the food but a tendency to lengthen the meal to keep the good times going that leads to weight gain. Instead, shift your notion of fun to nonfood activities.
You likely have a few favourites that don’t involve eating—build on these until you shift the balance between drinks and dinner to window-shopping or visiting a new art exhibit.
If you do want to grab a bite, stick to lunch—it’s easier to eat light, and you probably won’t order cocktails. Who said weight loss is all about sacrifices was totally wrong.
Weight loss tip 4: GO EASY ON COCKTAILS
Alcohol can be a diet bomb! You’re taking in empty calories and your appetite might increase so that you eat more.
If you overindulge and don’t feel well the next day, you’re more likely to reach for unhealthy foods for the rest of the weekend. Weight loss with alcohol is possible but beware the process could be very slow.
One way to cut down your consumption is to alternate between drinking a glass of sparkling water (maybe with a lime slice) and an alcoholic beverage.
The water also offsets the dehydration caused by alcohol. These subtle signs can indicate you’re drinking too much. Also, check with your dietician or nutritionist about alcohol allowance on a weight loss diet.
Choose high-quality drinks you’ll want to savour, such as vintage wine or single malt scotch, over high-energy fruity concoctions.
Weight loss tip 5: TAKE CONTROL – WHENEVER AND WHEREVER YOU CAN!
Weekends are usually packed with errands, quality time with the kids, grocery shopping, and household chores. Take control and try to accommodate your regular weight loss diet and weight loss exercise schedule.
A part of developing healthy weight loss habits for life is about adapting. It just takes a few adjustments: Toss a low-cal energy bar or apple into your purse before hitting the mall so you’re not tempted by the food court;
if you know you’re going to be on the road all afternoon, have a late breakfast; or if restaurant reservations aren’t until late, snack on string cheese and whole grain crackers to hold you over, and then order lean fish or meat and vegetables for dinner.
Have you been questioning these of lately
How can I lose weight fast and easy at home?
How can I lose weight fast?
How can I lose weight naturally? or
What is the best way to lose weight?
To answer all these queries in one go, here are some quick tips:
1. Don’t skip breakfasts and have a high-protein one.
2. Avoid sugary drinks and fruit juices with added sugars.
3. Drink water. Preferably, a half an hour before meals.
4. Include foods that are don’t make you gain weight.
5. Include foods rich in soluble fiber.
6. Drink green tea.
7. Eat mostly whole and avoid unprocessed foods.
8. Eat your food slowly and steadily.
9. Include routine exercises to keep your body active.
It’s okay to shuffle around meals and snacks, just don’t skip them or your hunger will overpower you!
One of the important strategies on how to lose weight is not to skip meals.
So go ahead & plan for yourself this weekend with these easy weight loss tips!
Pamper yourself with healthy food options, indulge in new sports and see how good you feel! All this as you achieve your weight loss goals.
And to find natural solutions for weight loss problems, you can always drop by to any of the Possible Centres and ask our Nutrition experts themselves. All for FREE! Just click and get started!
Recommended Read: Party Responsibly with these Great Weight Loss Party Tips.