By Melissa Weldon, Head of Training at Sweat-It London (www.sweat-it.com)
- Don’t have a “Cheat-Day”, have a “Cheat-Meal”
People who are super strict with their diet Monday to Friday, tend to go a little too hard on their cheat day and this can set them back a little on their goals. Rather than a full day of treats; choose a meal and make it a good one. Everything else that day should be more on the side of high protein and lower carbs and fat to even it out.
- Drink more water
Practically the answer to everything, but seriously. Dehydration can cause water retention which will make you feel (and look) bloated. Keep up the water intake all weekend long, by drinking at least 2 litres each day. During this bout of hot weather, I’d advise upping your intake even more, to around 3 litres to ensure you’re properly hydrated.
- Rather than meeting at the pub, meet at the gym
People tend to use their weekends to socialise but spending time with friends and family doesn’t need to involve eating and drinking. Instead meet your friends at the gym for a session, or for a walk in the park. So that you don’t feel like you’re missing out you can then go for a healthy meal to refuel.
- Swap beer or wine for a lighter option
The average beer or wine contains 200 calories, if you are trying to lose fat, you should be aiming to be in a deficit of 500 calories per day to lose a safe 1lb per week. Swap your high calorie booze for a lighter option. There are some great light beers and ciders out there or spirits average 50 calories per measure.
- Get up and out
The best cure for a hangover is a long walk in the great outdoors. Oxygen is important for any type of recovery, as it kick-starts healing by helping your body to flush out toxins. A long walk will also help you to burn off the excess calories and help you to feel fresher. Don’t forget your water!
- Book into a Saturday Compound 60 session at Sweat It London!
Keeping up your fitness regime, especially in the winter, can be a bit of a challenge. If you’re strapped for time during the week, book into a workout first thing on a Saturday morning at Sweat It London (www.sweat-it.com)
- Lastly, relax, you didn’t really put on weight, you put on glycogen
Maybe over a long period of time you will gradually put on some weight but mostly your muscle just soaks up that good glycogen from excess carbs and stores it to use it as fuel. Life is short and it’s always a good thing to let your hair down.
