Back on track (again)
I hope everyone had a great weekend! I had a super fun weekend but consumed way too many calories. Weekends are definitely the culprit for a lot of people who work out consistently but don't see any progress when it comes to losing fat.
You really cannot out exercise a bad diet and anyone who doesn't commit
and stick to their diets 100% can tell you how frustrating it is to not see the results of your work in the gym.
If I know that I'm going out and I'm going to want to have some indulgences I try hard to eat light during the day and save the calories for whenever I'm going out. So you can still have the stuff you like but only do this once over the weekend and don't let yourself have a full day where you eat and drink whatever. This is a great way to reverse everything you did during the week.
I recommend really, that if you can live without the indulgences to do so and you'll be quite surprised how fast you notice a difference. I know I wrote a post talking about pretty much the same thing a few weeks ago but I can't stress enough how much weekends can ruin your progress.
The second major mistake people make is...... BOOZE! Most people really aren't aware of how many calories are in their drinks and if they do know how many they probably don't realize how fast they can add up through the night.
Example, last night I had four beers: approx 130 calories per can = 520 calories. On top of the alcohol calories you also tend to make bad food decisions, which I did by going through the Burger King drive through. I actually shared my poutine which saved me some calories and it was a pleasant surprise when I looked up a Whopper Jr. I got it without mayo so it was only 270 calories!
Anyway, poor decisions are in the past and there's nothing I can do to change it but what I do have control over is the coming week. I went grocery shopping with my list and have a healthy and delicious meal plan for the week to get me back on track.
I'm trying to cut back on spending so I bought frozen sole fillets. I had salmon on my shopping list but it was just too much at $30 for fresh or frozen. This bag was $15 for 2kg - #winning.
I didn't need the lemons but I bought one this morning when I ran to the store for a few things to make my mom brunch and I quite enjoyed how refreshing it made my water. I'll also be having it at work with hot water. I drank hot lemon water last year I believe it was and I noticed that I felt less bloated.
Meals this week
- Breakfast - spinach omelet (1 egg, 1/2 c. egg whites, 2 c. spinach) piece of whole grain bread and 1/4 large avocado
- AM snack - 3/4 c. cottage cheese and a gala apple
- Lunch - 3.5 oz chicken breast, 1/2 c. whole grain rotini, 7 spears roasted asparagus, 1 c. strawberries
- PM snack - 1/2 banana
- Dinner - 3.5 oz chicken breast, steamed veggies, 1/4 large avocado
I will be adding foods in when I'm hungry because I entered this into my calorie tracker and it's only 1245 calories. You do need a calorie deficit to lose weight/fat but you also don't want to go too low. Your body needs the nutrition and fuel, especially if you're working out. Don't starve yourself people!