Don’t Throw It All Away Over the Weekend

Weight Loss & Nutrition

About PJ

It’s a satisfying feeling to be part of a team that has such a positive impact on people’s lives. I graduated from Health and Sports Science in 2004 as an Exercise Physiologist. It’s my job at Ignite to do whatever I can to ensure our clients are using Ignite and getting the great results that everyone wants.
The weekend is a time to put the feet up, a chance to catch your breath, relax, catch up with friends and family and get some all important you time.
For many people, the weekend is also a time to indulge in some of the finer things in life; perhaps some nice cheese, a nice meal out at a restaurant, and a glass of nice wine to wash it down with good company.
Is there anything wrong with that? 
Well no, in fact it’s possible to enjoy a meal out and a few alcoholic beverages on a weekend without it derailing the goals you have for your health, fitness and body composition.
What does become problematic is when the healthy eating switch is turned ‘off’ on a Friday night and turned back ‘on’ on a Monday morning OR when a single night out adds a day’s worth of calories to your week  in a single session. Sounds dramatic but consider the following:
  • 1/2 a large Cheese Pizza has approximately 1500 calories
  • A six pack of beer has approximately1000 calories.
  • A bottle of wine has approximately 600 calories
  • Even Vodka lemon lime and sodas have close to 100 cals per serve and can add up on a decent session.
This post is really asking you to consider the cost of your weekend habits.
If you’re serious about making steady and consistent progress towards your goals and you’re putting in the effort during the week with your training and your nutrition, then you really owe it to yourself to not throw it all away every other weekend. 
This doesn’t mean no alcohol or no meals out with friends, it’s just encouraging you to keep it at a level that allows you to enjoy these things AND move towards your goals.
Where this sweet spot lies will depend on the person and their goals.
For me it means 1-3 standard drinks on a maximum of 3 nights per week and 1 ‘whatever I feel like meal’ over a weekend to maintain my body fat percentage and to feel good during my training sessions.
Final Thoughts:
  • Your weekend behaviors around food and alcohol can undo the good work you’ve put in during the week.
  • It doesn’t have to be all or nothing when it comes to alcohol and indulgances.
  • Setting yourself some measurable parameters to work with is a good place to start in remodelling your weekend behaviors.