Come Friday night, after a week of healthy eating and exercise, many are looking to take a break from the norm and loosen up their diet (and belt) a bit. Then Monday comes along and with it brings tighter pants and increasing numbers on the scale. Somehow Friday snacks turned into three days of nibbling and crunching
Although eating high-sodium foods over the weekend (not to excess) can lead to weight fluctuations, if you’ve been known to gobble up your favorite meals from Friday to Sunday as you see fit, weight gain in the weekend is the result. Fortunately, Joshua Baileypersonal trainer and chef is here to provide mess control tips that let you enjoy the foods you love without increasing your waistline.
Safely reduce macronutrients before and after the weekend
Completely depriving yourself is not necessary when it comes to achieving certain goals, but planning ahead is.
Before a weekend where Bailey plans to indulge a little more than normal, he intentionally (and safely) reduces his calorie and carb intake a few days before the weekend, as well as a few days after.
“The foods and beverages we often indulge in are generally much higher in sodium and sugar, which can be quickly eliminated within a few days of increasing your water intake and reducing your carbohydrate intake.” Said Bailey.
Reducing certain macronutrients before and after allows you to partake in salty foods without overwhelming your body with too many calories over the weekend.
Consulting a registered dietitian or certified nutritionist is a great place to start if you’re looking to reduce your prior macronutrient intake.
Treat yourself to a day or a meal, not the whole weekend
“When you look at the weekend from Friday afternoon to Sunday, you’re basically giving yourself three days of fun and only 4 days of clean eating, and that’s how you do damage.” Said Bailey. This is where the weekend weight gain kicks in and the hard work
you put in the gym and the kitchen find it hard to introduce yourself. “Doing this will set back your progress and make your goals much more difficult, if not impossible.” He explains.
Bailey gives herself a meal or two a weekend to indulge, or in other words, an evening of freedom and fun as opposed to days. “Sometimes I even allow myself a day of fun, but always no more than that.” He says and recommends the same to those looking to see fitness-related results.
When it comes to enjoying your favorite dressings and dips, Bailey recommends not to wait, but to stick to the serving size and keep in mind that small condiments can add up quickly. “Stick to the serving size listed on the back of a bottle, even though it may be less than what you really want to use, is better than not using any at all. He says. That way, you can partake in the flavors you enjoy without overdoing it.
It’s no secret that alcohol hinders results. “One thing that people often don’t realize is how much alcohol can get in the way of you reaching your goals,” says Bailey. “People often forget to account for the calories, sugars and carbs they might be drinking rather than eating.”
Alcohol is high in sugars and carbohydrates, not to mention the unhealthy fried foods or late-night snacks that alcohol often makes us crave. “The combination of these two things could be another major reason why you’re not seeing the results you want to see,” says Baily.
If you want to spend an evening with alcohol, plan how much alcohol you will drink and what type.
“Are you going to go for the sugary drink or the club soda with lime juice and vodka?” Bailey asks. This choice, especially when practiced regularly, can negatively impact your overall fitness gains.
Add a healthy twist to your favorite treat meals
With Bailey’s love for cooking, he likes to challenge himself to create healthy versions of traditionally unhealthy foods. and often his meals are tastier than their unhealthy counterparts.
A clean twist on your favorite treat meal is a great way to feel like you’re indulging without the unhealthy side effects. “My goal is to educate people about the pleasures of healthy eating while being able to indulge themselves!” he says. The internet is full of recipe ideas that can help you turn your favorite treat meal into a cleaner, leaner version. Here’s one of Bailey’s favorite twists on a basket full of sweet potato fries to try!
Joshua Bailey’s 4th of July Loaded Sweet Potato Fries for your next weekend indulgence