Controlling Your Diet At Weekends

  • By richard watson
  • 29 Nov, 2017

How to stop Bingeing at weekends

Dieting that works
Weekend Binge

The weekend is the time when we all get relaxed, and maybe a little too relaxed with our diets, but it's important to realize that you can still enjoy yourself and keep on track by making a few slight adjustments.

During the week, it is much easier to maintain a healthier lifestyle because you slip into a routine that you get used to and many of us are on autopilot – gym, work, eat, sleep, repeat; but the weekend is a different animal altogether.

The problem is that on the weekend, the textbook simply goes out the window.  It’s the weekend!

You’ve been waiting all week to cheat, but what you need to realize is that you’re doing more harm than good.

Being proactive about your health and making every day count means that you need to iron out all of the creases, and when it comes to your diet and training that normally means prioritizing the weekend and stopping yourself from bingeing.

Cut Out Cheat Days

There’s a myth in the diet world that has since become a reality, and it is derailing people left, right, and centre as they try to maintain a perfect balance between what they know they have to eat, and what they want to eat.

Cheat days were introduced so that people on restrictive diets could have one day a week where they eat whatever they want without a guilty conscience and afterwards they’d be able to face another week of restriction with an incentive. But this is not the right way to do things.

What needs to be cut out, along with refined carbs and sweets, are cheat days themselves. They’re counterproductive and don’t let you get into a way of eating that is conducive to you either building muscle or losing weight because throughout the rest of the day you’re just waiting to cheat. And cheat days, normally taking place on the weekend, can easily become cheat weekends before you know it.

Weekend treats
Sugar treats

Don’t Be Too Restrictive During the Week

A restrictive diet is something that many people who want to lose weight go on, and over a short period of time it really does work. You should see rapid weight loss and may even feel more energized, but this is only because you are limiting the amount of calories that your body is used to by a long way.

And that’s all that restrictive diets are good for – short term results. It is almost impossible to keep that up for your entire life and after a while, that restriction can do more harm than good. You’ll find yourself desperately craving the foods that you have cut out and coercing yourself into trying out the cheat day method where you binge and, as a result, ruin your diet.

Another way of looking at dieting is not from the uber-restrictive perspective. Rather, the best course of action is to eat foods that you enjoy and stick to a healthy way of eating that you can keep up for your entire life. Don’t think of it as a diet, but a way of eating that doesn’t restrict foods that are going to push you over the edge and slowly introduce healthier options into your food choices – it’s a marathon, not a sprint, and you want long term success.

dieting
Diet meals that work

Make Meals That You Like

What you might find when you adjust your diet is that your food options and meal options actually expand because you are opening yourself up to eating more types of food that you wouldn’t normally have eaten. For instance, instead of ordering your usual burger or greasy breakfast on the weekend after a night out, you should look at healthier options and find out what tickles your tastebuds.

Instead of lazing around and eating pizza in front of the television all weekend, claiming your own cheat-day-parlay, take the time during the weekend to learn how to cook, and explore what foods excite you.

By making your health and your diet entertaining, you’ll be adding another layer that will keep you on track. And you’ll have something to do on the weekend that doesn’t involve being unhealthy because we all know what idle hands mean when it comes to our decision making.  

Stay Active on Weekends

And while we’re at it, you don’t only have to fill your weekends cooking for yourself and learning more about making healthy food great tasting, but with active adventures as well. The problem with the weekend is that you aren’t stuck in an office or busy with clients all day, but finally have some time to relax – too much time!

Instead of lazing about, why not try something that you have never tried before like abseiling or hiking, or even fill your mornings will a power gym session or a jog around your neighbourhood. The weekend offers so many possibilities because if you aren’t working or busy with other commitments then you don’t have the same time constraints as you do during the week.

The weekend is the time for experiences and these experiences can not only be fun, but a way for you to bond with the people closest to you. Being active with friends will encourage you all to get into a groove where you feel good about the way that you enjoyed your weekend and will prepare you for the work-week ahead.  

exercise at weekends
Keeping active at the weekend

Avoid the “Big Night Out”

Lastly, the main criminal for everyone when it comes to the weekend is alcohol, and it is robbing you of valuable time spent in the gym and eating right leading up to the weekend. We all like to have fun in our own way and enjoy ourselves the way we like to enjoy ourselves, but alcohol is harmful to our health and diets.

This is not to say that you should cut it out completely if you drink it. Again, you shouldn’t restrict yourself from the things that you enjoy, but you should keep in mind that everything should be done in moderation.

Cutting down on your alcohol consumption and late nights on the weekend will mean that you get the most out of your training and healthy eating. A hangover only means two things: sitting in bed, inactive, watching series and poor food choices. It’s impossible to keep on track if you’re spending all weekend nursing a hangover from another bender, so look after yourself out there. There’s nothing wrong with socialising and going out and having fun, but if your diet is your main focus then be responsible when doing just that.  

Sports Therapist Richard Watson

Richard Watson

Sports Therapist

Richard is a leading sports therapist in the Coventry and Warwickshire area, he has worked at the Olympic and Paralympic games 2012 treating the many athletes competing. Richard has been involved in many major sporting projects including treating and training a team that took on an accent of Everest. He currently runs his own Sports Therapy company providing local athletes with sports massage and personal training.

In The Zone

By richard watson 29 Nov, 2017

The weekend is the time when we all get relaxed, and maybe a little too relaxed with our diets, but it's important to realize that you can still enjoy yourself and keep on track by making a few slight adjustments.

During the week, it is much easier to maintain a healthier lifestyle because you slip into a routine that you get used to and many of us are on autopilot – gym, work, eat, sleep, repeat; but the weekend is a different animal altogether.

The problem is that on the weekend, the textbook simply goes out the window.  It’s the weekend!

You’ve been waiting all week to cheat, but what you need to realize is that you’re doing more harm than good.

Being proactive about your health and making every day count means that you need to iron out all of the creases, and when it comes to your diet and training that normally means prioritizing the weekend and stopping yourself from bingeing.

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By richard watson 04 Oct, 2017

Strength training comes in all shapes and sizes, and if you incorporate slight adjustments to your gym routine you’ll find that it’ll be both rewarding and beneficial.

If you have plateaued and you're not  seeing results any more; this will lead you to frustration and in the end you will start having negative results and thoughts.

But it doesn’t have to be that way…

Strength training comes in all shapes and sizes, and if you have slight adjustments to your gym workouts you’ll find that it’ll be both rewarding and beneficial. We have listed 7 different ways in which you can alter your training workout to suit your needs and the needs of your body, which will help you adapt and in turn you will start to see gains in your training.

By richard watson 24 Aug, 2017

What if we told you that top athletes suffer from the same thing as you do? Inflammation happens to everyone; it is part of our body’s natural response to training and damaged tissues and also plays a role in the immune system response. With modern day advances in sport science we are now able to see just how much inflammation you’re likely to feel from a strenuous bout of activity through the analysis of your genes.

 

A DNA Kit test will look at four genetic inflammatory markers - IL6, IL6R, CRP and TNF. Variations in these genes give us a clue if you are predisposed to suffer significantly higher levels or slightly lower levels of inflammation. Knowing your predisposition of this biological phenomenon can make big alteration to your training and even more so to your recovery strategies which dictate your training schedule and ultimately your goals.

 

Acute inflammation is important for healing; however excessive inflammation can result in prolonged feelings of soreness, tenderness, swelling, and also in a loss of function (reduces ROM or range of motion) and could even result in allergies and chronic diseases. There are various strategies that can be used to help decrease acute and chronic inflammation like sports massage therapy , but for the purpose of today's blog we will be looking at foods that can help in the role of decreasing inflammation in our body:

By richard watson 18 Aug, 2017

For those people who know me will tell you I am the most skeptical person out there when it comes to new products and fad diets to aid fitness training and weight management. I go to lots of trade fairs and seminars and see lots of new products, most of the time I have made my mind up within 20 seconds. Science has to prove it works for me to believe in something, it’s the way I run my business as a sports therapist and the way I train myself.

 

I first saw the DNA fitness tests in 2013 at a trade show; it was not something I was not interested in at the time so I walked on by. However, after seeing these tests repeatedly pop up on trade and fitness magazines I started to take more of an interest.

 

Over the years I’ve personally battled with injuries from playing sport and had to deal with my own weight issues while being off sport recovering from injury. It’s what got me in to my now profession as a sports therapist; I help many athletes recover, prepare and condition their bodies ready for their events.

 

As a sports person you are always looking for that extra legal edge, that extra bit that will gain you a few seconds off your personal best or just be able to train and diet better for a healthier lifestyle. So I felt that taking the DNA Diet Fitness Pro test was really worthwhile.

 

The reports included an abundance of manageable and easily understandable information about my DNA and also provided focused and implementable advice, which wasn’t just based on eating less and exercising more. I was particularly impressed with the strength of the connections DNAFit made between my genetics and the practical implications the results might have in terms of my diet and fitness.

 

I would recommend this test to anyone interested in improving their health and fitness, regardless of whether you’re a complete beginner or training for a marathon.

By richard watson 10 Apr, 2017

There has been a huge increase in interest in cycling over recent years as more people become aware of the health and fitness benefits’ cycling achieves, as well as its advantages as a fast and economical means of transport. Studio cycling has also grown and has been identified as one of the most popular group exercise formats in clubs worldwide.

By richard watson 01 Mar, 2017

Good bacteria can help you lose weight

True
For every probiotic evangelist there are several that sneered at the idea that these ‘good bacteria’ products did anything other than leave a big whole in your pocket. But according to a recent study, probiotics are very much more than a health food gimmick.

Probiotics, which are available as yoghurts, drinks and pills, contain so called ‘good’ bacteria that manufacturers claim aid digestive health and boost the immune system.

But the jury remained out – until now when a study has found that they do have many health benefits, including proving effective medicines and helping to control weight.

But you need to need to use the probiotics every day to see any benefits and you should be mindful of the sugar content (it’s best to opt for a pill over yoghurt) which will negate any of the benefits.

By richard watson 06 Feb, 2017

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By richard watson 05 Jan, 2017

Disclaimer
Although, all of the information that is presented in this article is geared toward the benefits and/or effectiveness of anaerobic high intensity interval training (HIIT) vs. low intensity aerobic training with regards to fat utilization, there is an understanding that some reasons for aerobic training supersede the outcomes. For the sake of pure enjoyment, personal goal setting (training for a triathlon, marathon, road race, etc), and the challenge of competition are all viable and respectable reasons for interacting with long slow distance (LSD) activities. For many people these types of activities are suitable for their lifestyle and enjoyable means of living an active life. The goal of this article is not to discount or diminish the value of physical activity in all its modalities, but to merely present data with regards to optimum fat loss, hormonal indicators, and other factors of cardiovascular and cardio respiratory markers as they pertain to exercise intensity prescription.

By richard watson 01 Nov, 2016
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Figure 1: The 9 Most Common Causes of Cancer Death in 2014

Number of Deaths per Year, All Ages, UK

Cancer Site                Male           Female       Persons
Lung (C33-C34)       19,563       16,332         35,895
Bowel (C18-C20)       8,566          7,337         15,903
Breast (C50)                       73        11,360        11,433
Prostate (C61)          11,287                               11,287
Pancreas (C25)           4,426          4,391           8,817
Oesophagus (C15)   5,213          2,577          7,790
Bladder (C67)              3,614          1,755          5,369
Brain                                2,881          2,342          5,223
Liver (C22)                    3,055          2,036          5,091
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