If you are reading this blog, chances are you have health and fitness goals you want to reach.
At Bodyfit, we encourage our clients to live a balanced lifestyle which includes having a balanced diet that isn't restrictive. We encourage our clients to enjoy the holidays and not to "diet". We are big believers that having a balanced diet means you can sustain your diet long term which means long term results.
We do not encourage our clients to restrict the foods they enjoy, but to have the foods they enjoy in moderation. When you restrict foods, it usually leads to binge eating which in the long term is detrimental to your results and creates an unhealthy relationship with food.
The holiday season is upon us again. Thankfully Easter only lasts for 4 days, hey! A part of our Australian culture is going away camping for the Easter long weekend or having BBQ's with family by the pool. These times should be enjoyed with family/friends and a part of the celebrations is enjoying food and beverages together. However, this doesn't mean you have to go crazy...
These are our tips to creating balance over the long weekend so you don't go crazy drinking and eating everything in sight....
1.Choose lower calorie beverages
Choosing lower calorie alcohol can save you a huge amount of calories over the weekend
Opting for low carb beer over full strength beer
12 Pure blondes: 804calories
12 Coronas: 1776calories
By swapping to low carb beer means you can save up to (and over) 972 calories while still drinking the same amount of alcohol
2. Prepare healthy snacks for the weekend
Whether you're going away camping or going to families houses for a BBQ, do some food prep. Prepare healthier/lower calorie meals and snacks so you are not pigging out on calorie dense snacks like crisps and biscuits all weekend, which we can mindlessly eat while chilling out. Make some Tzatziki and cut up carrot sticks to have on the table when you are all sitting around chatting. Prepare some homemade rissoles to have with your salad and potato bake when you're having a BBQ. By preparing lower calories foods, it allows you to be able to enjoy more food without completely blowing your calories out.
3. Eat high protein meals for main meals
Eating high protein meals creates satiety. Meaning you feel satisfied and fuller for longer. This means you are less likely to over indulge. So opt for higher protein options at breakfast lunch and dinner to avoid binging.
4. Get active
Get your body moving. People under estimate the power of getting their steps up. If you are away camping for the weekend, make it a habit to get the family out every morning for a walk. Go for a swim at lunch time and/or play a game of cricket or soccer with the family. The more you get your body moving the more calories you will burn over the weekend so even if you do find yourself over indulging, its not going to effect your results as much as over indulging and sitting on your ass all weekend.
5. Increase your calories to maintenance for the weekend
It seems pretty unrealistic to try and stay in a calorie deficit over the long weekend when you are enjoying time with family, especially if you're going away for the weekend. We recommend increasing your calories to maintenance calories for the long weekend and track your food as good as possible. This allows you to enjoy more food and alcohol without going over board.
6. Be ok with not seeing results this week
When embarking on fat loss goals, most of want to see fast results. While that would be nice, its not realistic.
To get fast results would mean you will have to restrict your diet and exercise more than you enjoy. This also leads to you not sticking to the regime long term resulting in never reaching your goal.
Slow and consistent results is sustainable long term. You don't have to restrict your diet heavily nor do you have to train your ass off 7 days a week. This also means enjoying more food and alcohol than usual at holiday times.
You need to be ok with not seeing results every week if you want to enjoy times away with friends and family. It doesnt mean you are going backwards. It just means you are going to maintain that week, which IS OK! You're not going to look back when youre 80 and think "I wish i dieted harder on that easter long weekend". However, you will look back when you're 80 and think "I wish i spent more time focussing on having fun with my friends and family rather than dieting so hard and not enjoying myself when we went away"
We hope you have an enjoyable long weekend and we hope our tips have helped you put your priorities into perspective! The most important thing is being happy and spending time with family and friends!