How to Lose Weight Over the Weekend:
Weekends are usually all about relaxing and decompressing from the week, but that doesn’t mean they can’t be a productive part of your weight loss program. A weekend at home means I have time for an extra long run or walk, as well as the freedom to cook and prepare my meals with a little extra love. Here are my tips for boosting your weight loss at home during the weekend.
Late start, early finish
When it comes to eating my meals I like to try to eat around 11AM as a start, and finish around 7PM. I don’t do this every weekend, but some weekends it’s a great way to change things up and shed an extra pound or two. With this late start early finish it creates an 8-hour eating window, something I don’t typically do during the week. This change of pace confuses my body and gets me to respond in a new way compared to my usual weekly routine.
Extra sleep
During the week I tend to get up early and sometimes stay up late depending on what’s going on, so the weekends are a great time to tack on an extra hour of sleep. It’s difficult to lose weight and keep losing if you don’t get enough sleep, and while you can’t make up for the sleep you miss during the week an extra hour each weekend night will help you feel more refreshed and will help with weight loss.
1 cup of raw veggies before lunch and dinner
This is a great option for those who want to get more vegetables into their diets but don’t know where to start. Having one cup of vegetables, like cucumbers with lemon juice and some salt, or baby bell peppers, will help you get your daily requirements in. It may seem silly to eat before you eat, but think of it as part of your meal you’re eating early, or getting in the good stuff before the rest of the meal. The fiber will help you feel full earlier into the meal, helping you avoid things like that extra slice of bread or the dessert the rest of the family might be eating.
Avoid alcohol
A lot of people like to unwind on a Friday or during the weekend with a glass of wine. Why not try this coming weekend without it and see how you feel. Alcohol adds empty calories to your daily consumption and can contain added sugar. Not to mention it slows your metabolism and can decrease your ability to make wise food decisions. This doesn’t sound like something you need if you’re trying to lose weight, so trade the wine or spirit for a sparkling water with lime instead.
Steady state, long endurance, cardio
If you’ve got some free time this weekend why not try to get a long power walk or jog in? 60 – 90 minutes of moderate intensity activity will do wonders to shake up your workout routine and boost your fat burn. Keep your heart rate elevated, but don’t make the workout so hard on your body that you can’t finish. These long workouts aren’t interval training, but more long slow burns like a run, jog, or bike ride.
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Hi Chalene! I just wanted to tell you that you are a great inspiration! I love listening to your podcasts and reading all of the great things you have to say. I was wondering if you could do a podcast and maybe interview someone about how women can be more assertive without coming across as rude or mean. I feel like there is a thin line there and when you do assert yourself people think you are being rude. Maybe I just don’t know how to do it. I feel like I am pretty self aware though and can recognize when I am rude. Something to ponder…Thank you! 🙂