In this article I will be teaching you how you can get away with enjoying a meal out at the weekend without compromising your weight loss goals!
The rules of weight loss are extremely simple. You need to ensure that you are in a calorie deficit. What this means is you need to make sure that you are consuming less calories on a daily basis than you are burning off. This will mean that you body will use you body fat stores for energy and you will loose weight!
Although this varies from client to client I would generally recommend around a 500 calorie deficit under your maintenance calories per day if you’re looking to achieve weight loss of between 1-2lbs per week. For example if a persons maintenance calories was 2500 per day then they would be aiming to eat 2000 calories per day. (I like to keep the maths easy!) Which would create a calorie deficit of 3500 calories per week…
So far all of this is simple enough right?!
Where people start to struggle with this is when they are eating out at the weekend. No one, myself included wants to be “that guy” when they are eating out… Where they are forced to have the super healthy option (normally a chicken salad) or worse still to order something off the menu in order to fit their calorie goal. Thats not realistic and lets face it, everyone enjoys a treat from time to time. The problem is that the 3500 calorie deficit you created for the 6 days prior of strict “dieting” can be taken up in one meal out with a “couple” of drinks very easily! Which will mean that the whole week has been wasted which can be very demotivating!
So what can you do?
With my clients theres two different options I like to use to ensure that they get results week on week.
Option 1: Damage limitation
** I find this option best for people who don’t want to be as strict or for the “spontaneous meals out”.**
Eat less than usual during the day to accommodate for the increase in calories later. Make sure these meals are high in protein and fibre.
Plan the meal you are going to have prior. This way its less likely you will be tempted by something extra whilst you are there!
During the day be as active as you can. Incorporate resistance training into the day to help you utilise the food better!
Don’t be greedy! Enjoy your food but don’t binge eat! To avoid digestive distress make sure you drink plenty of water. Digestive enzymes will also help massively!
Option Two: Adjust the whole weeks calories
Now this option takes a lot of planning ahead but in my opinion is the best option. What we do here is approximate how many calories over our daily calorie goal we are likely to be and accommodate for it throughout the rest of the week.
- An individual was aiming for a 500 calorie deficit per day
- They know on Saturday night its their other halves birthday so will be over eating by 1500 calories
- We create a bigger deficit every other day during the week
- We spread the additional calories out across the other six days that week
- 1500 divided by six days = 250
- 250 + 500 (normal calorie deficit) = 750
This means that for the other six days that week this individual would create a 750 calorie deficit per day to make up for the additional calories they are going to eat on the Saturday night out!
This means at the end of the week this individual will still be in the same calorie deficit as they would of been if they hadn’t had the meal out!
Unless you have a very set goal its unlikely that will need to be strict 100% of the time whilst you are loosing weight. However this shouldn’t be seen as an issue. If you plan ahead you can still stay on track and enjoy the odd meal out!
If you would like to find out more about how you can accommodate for any meals out you have planned then please feel free to get in contact at: