EATING RIGHT LOSE WEIGHT and Avoid the Weekend Binge

Weekends are a welcome break from the work place but can be a time to over indulge

A week of well controlled eating can be easily undone with overeating and over drinking come the weekend. Eating right to lose weight is key…here are a few simple tips to help you balance your calorie intake and ensure you enjoy your weekend without the extra few kilograms come Monday morning.

Cafe Breakfasts

Enjoying brunch is a great way to enjoy the weekend, but heavy banana breads, turkish toasts, large juices, pancakes and huge coffees are far too many calories for the average person. Instead look for protein rich options like eggs, ricotta, smoked salmon or even lean bacon and aim for just one slice of grain or sourdough toast to balance the calories.

Alcohol

Self control is the key. Controlling the intake of beer and wine during the week becomes pointless if your drinking 2 to 3 bottles of wine or 10-15 beers over the weekend. A more moderate approach is recommended with the focus on enjoying a few drinks without the need to drink for the sake of it. Limit heavy drinking sessions to occasions.

Restaurant Meals 

The average fast food or restaurant meal will have at least 200 calories more than a home cooked meal, this is because of the extra sauces, breads, oils, dressings and larger serving sizes. Having a protein or vegetable snack an hour or two before you head out is a good idea, this will prevent the urge to order more food while you’re waiting for your meal. Sharing meals is another good idea, as portion sizes tend to be large. Training yourself not to eat extra because your going out is key and this means you can enjoying dinning out on a more regular basis without the fear of weight gain.

Coffee 

Coffee catch ups are another common weekend past time and while a coffee is fine, the additional food isn’t so great. Particularly if your having meals out over the weekend, limit the number of coffees you have and eat before you go.

At Restaurants

When dinning out be mindful that you don’t overeat and remember this rule…never go out staving otherwise you will overeat. Look for light entree options of salad, seafood or share an entree with your partner. When choosing main meals, look for protein and vegetables such as steak, fish or chicken. Finally if you feel like dessert, always share.

Weight loss is all about mindset…making smarter healthier choices will help you succeed.

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