It\u2019s not a new fad diet, or a 5 days cleanse but how can you survive the weekend without disregarding all your hard work Monday – Friday.<\/p>
Monday = 300 calorie deficit<\/p>
Tuesday\u00a0 = 300 calorie deficit<\/p>
Wednesday = 300 calorie deficit<\/p>
Thursday = 300 Calorie deficit<\/p>
Friday = 300 calorie deficit<\/p>
….<\/p>
Saturday = 2500 calorie surplus<\/p>
Sunday = 2500 calorie surplus<\/p>
Look familiar…<\/p>
Let\u2019s look at how you can break the \u2018detox to retox mindset\u2019<\/p>
You have been perfect all week, your appetite is a little bit challenged as you have stuck to a sustainable and manageable deficit in order to slowly lose some body fat. You woke up before work and went to the gym, you ate fresh clean healthy food right for you Monday Friday.<\/p>
In reality, you want to be in a 1200-1600 deficit per week for long term weight losses over an 8-12 week period of time.\u00a0<\/p>
It\u2019s a habit that you have allowed to happen – Break the habit today!<\/p>
When it comes to dining out, one can easily get swayed from their diets with all the possible delicacies presented in front of them. We\u2019ve all been there, arrived at a restaurant looked at the menu and just said, \u201cWell, today can just be my cheat day\u201d. Nothing wrong with that, but if this happens 4 times a week, it could take a toll on the healthy diet you\u2019ve been trying to get on. Below are some tips and tricks to help make eating out more guilt-free for you.\u00a0<\/p>
1. Don\u2019t go out starving!<\/strong> If you go out on a hungry stomach, you will most definitely (99% of the time) eat your stomach out without realising. Until of course, you feel your stomach bulging through your jeans and realise it\u2019s time to stop.\u00a0<\/p> Point being, eat something before dining out. Not a meal but a small snack. Fruit or a\u00a0cup of yoghurt perhaps is a good option. This way you can make sound judgements while ordering.\u00a0<\/p> 2. Soup<\/strong>: Beware of calorie-loaded cream-based soups (especially those with added cheese, bacon and butter).They can easily pack in around 300 calories.\u00a0\u00a0<\/p> Opt for vegetable or broth-based soups but beware of their sodium content. Some\u00a0broths can contain up to 900 mg of sodium per cup. That\u2019s around 36% of your daily\u00a0sodium intake!! Tomato, garden pea and vegetable soups are good\u00a0nutritious low-calorie options.\u00a0<\/p> 3. Salads<\/strong>: Salads are generally loaded with greens but those calories from the dressing can easily add up. 2 tablespoons ofa caesar saladdressing can add up to 110 calories to your salad!And restaurants use more than that amount over their salads.\u00a0<\/p> Opt for healthier dressing options such as olive oil or vinegar and order it on the side. This way you are in control of how much of the dressing you consume and\u00a0ultimately how many calories you intake.<\/p> 4. The main dish<\/strong>: You might want to reduce your red meat consumption if you dine\u00a0out frequently. Red meat such as pork, beef and lamb are high in cholesterol\u00a0and saturated fats.\u00a0<\/p> Opt for fish instead. They have lower amounts of calories, cholesterol and saturated fats. Mercury levels are a concern, so 2-3 servings of fish such as salmon, canned light tuna or cod per week can be consumed.\u00a0 5.\u00a0 Dessert<\/strong>: Okay, okay this one\u2019s going to be a bit tough to avoid. I feel the pain of every sweet-toothed person out there who just cannot resist that beautiful molten chocolate lava cake. BUT, when it comes to our health, one must take action! \u00a0 A blueberry cheesecake can contain around 360 calories similar to that of a molten chocolate lava cake.\u00a0<\/p> A better alternative could be having a cup of fruits topped with a small amount of cream. If you\u2019re really craving an indulgent dessert you could have a small scoop of\u00a0ice-cream. 1 cup will give you around 150- 250 calories depending on the flavour.\u00a0 Hopefully, the above tips will help you make wiser and healthier decisions next time you dine out!<\/p>","protected":false},"excerpt":{"rendered":" 5 days on 2 days off – The weekend Warrior It\u2019s n […]<\/p>\n","protected":false},"author":1,"featured_media":20795,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1862],"tags":[],"class_list":["post-3466","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-step-by-step"],"acf":[],"_links":{"self":[{"href":"https:\/\/gabbie.templweb.com\/zh\/wp-json\/wp\/v2\/posts\/3466"}],"collection":[{"href":"https:\/\/gabbie.templweb.com\/zh\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gabbie.templweb.com\/zh\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gabbie.templweb.com\/zh\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gabbie.templweb.com\/zh\/wp-json\/wp\/v2\/comments?post=3466"}],"version-history":[{"count":0,"href":"https:\/\/gabbie.templweb.com\/zh\/wp-json\/wp\/v2\/posts\/3466\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gabbie.templweb.com\/zh\/wp-json\/wp\/v2\/media\/20795"}],"wp:attachment":[{"href":"https:\/\/gabbie.templweb.com\/zh\/wp-json\/wp\/v2\/media?parent=3466"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gabbie.templweb.com\/zh\/wp-json\/wp\/v2\/categories?post=3466"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gabbie.templweb.com\/zh\/wp-json\/wp\/v2\/tags?post=3466"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}