HOW TO COMPENSATE WEEKEND EXCESSIVES

The opportunities for socializing at the table, whether with family or friends, at the weekend is a kind of card with direct access to excess food, representing a real challenge for anyone looking to be disciplined with their eating plan.

In this universe of challenges, it is important to format our thoughts in such a way as to admit that there will be days that are more challenging than others and it will be almost impossible, one by one, not to “sin”. So, let's outline very well and write down, if possible, what your goals are, and think about how some food excesses move you away or bring you closer to achieving them.

Sunday night is the day of the classic thinking “I shouldn't have eaten so much, nor so badly during the weekend!!! And now, how am I going to recover?”

What really matters is how we are going to compensate for these excesses, returning to base! And this is where we 'come in' to help you :)

Check out just a few ideas that will help you get back on the path you once took:

1 - Plan meals

It's worth taking 10 minutes on Sunday night to make a list of meals for your week!

Prepare the main meals the day before and always stick to the amounts of food listed in your meal plan. Also, prepare your morning and afternoon snack in order to have a meal every 3 hours.

2 - Avoid energy deficits

When we exceed in quantities, we tend to make a severe restriction on food, dieting or eating in too small quantities, in order to recover as quickly as possible from mistakes made during the 2 days of the weekend.

Make complete, balanced and varied meals so that you don't end up decompensating and ingesting everything you have in the pantry.

3 - Do not eliminate carbohydrates

Carbohydrates are an excellent energy substrate and when it's time to lose volume, it immediately crosses our minds (wrongly) to eliminate them from our list of foods to consume. When in reality what caused the weight gain was excessive food intake, which goes beyond their energy and nutritional needs, as well as probably the consumption of sweets, snacks, fried foods, fats, soft drinks and alcoholic beverages. Therefore, it is really important to return to the right amounts that you should ingest.

4 - Make a list of foods to consume

For energy-dense foods (fats and sugars), those we eat on the weekend are enough, right? So, let's welcome foods like white meat, fish, whole grain bread or cereals, low-fat or natural yoghurts, fruit, vegetables, vegetables. Pasta, rice, sweet potatoes, beans, chick peas, to accompany meals.

5 - Hydrate

The water intake will not only help you to stay hydrated but also to control your appetite.

And if you're not one of those people who need to drink water, you can get around this situation by flavoring it with fruit, for example, with lemonade or using cold teas. If the problem is you forget to take this ingestion, an alarm is always a good solution!

6 - Do physical exercise

It's worth taking a 30 to 60 minute walk (in case you're lazy), 2-3 times a week or even daily, dedicated to physical exercise!!!

Organize yourself through an agenda, so you stay true to your plan.

We are much stronger than our thoughts, so at the end of the week do an iron fist against the “sinful” thoughts and show that your focus is more important than the excesses that try to seduce you! Making an exception for them to enter your weekend, don't leave it for tomorrow and put the ideas we've given you into practice, and you'll quickly forget about the excesses of the weekend!