Sunday Slim-Down: Get Back on Track
Posted by Girls Guide To on May 6, 2012 at 2:33 PM
We know how it is: You're vigilant about your diet five days a week, counting calories and picking salads over fries, but around Friday at 5pm when the work week ends, so does your attention to exercise and what you eat. Come Sunday afternoon, after a weekend of fried foods and cocktails you wake up feeling bloated and even a pound or two heavier. You immediately resolve that you’ll start tomorrow and never do it again! Right? But don't get discouraged or make crazy vows you’re just going to break. We have an easy-to-follow action plan to help you get your diet back on track.
Don't Starve Yourself
Like I said, you don’t have to go all dramatic on me. Don't skip a meal or two just because you feel you might have blown it on the weekend. Simply start the day with a filling, low-calorie breakfast like a bowl of oatmeal or cereal that has 150 calories and no less than 4 grams fiber per serving paired with skim milk and fruit for added fiber so you'll feel fuller on fewer calories.
Resolve to keep track of eating and physical activity for the whole week (on the weekend, too) and by the following weekend you'll be back on track. The single best predictor of whether a person loses weight is if the person keeps a food diary. I know it sucks, but sites like Sparkpeople or Fitday are as convenient as possible (and free!)
Don't Give Up Exercise…
Everyone deserves an exercise break, but the downside of infrequent or irregular workouts may be a contributing factor in why your scales have stopped dropping. You’ll feel better and stay stronger if you commit to working out at least one day over the weekend.
…But Don’t Go Overboard
Just because you overdid it, don’t turn around and overdo it at the gym. Using a workout to “purge” your weekend wrongdoings is going down a bad road for your mental health. Instead, go on a long walk with a friend or hit the gym to do whatever you would normally do so you feel better without going to a negative place.
Sticking to too strict a diet on Monday can be just as ineffective for weight loss success as overeating on the weekend. Strict restrictions lead to a repetitive pattern of self-deprivation, which can result in bingeing, weight-grain and worsening self-image. Doesn’t sound good, does it? Instead, be smart about picking filling, but controlled portions.: Portion control is absolutely central to losing weight.
Change One Thing
Don't measure success by stepping on the scale and expecting a 3-pound weight loss. When you change your behavior it can be overwhelming to change everything all at one time. Start off with diet. Though both diet and exercise are important for weight loss, you lose more weight by learning how to make healthy food habits and portion control. And stay patient. It can take six to 12 weeks to add and master one healthy habit in your life. Remember, each new week presents a fresh start at striving for healthy weight loss.