A Weekend of Messing Around With Your Diet Will Ruin a Whole 2 Weeks of Work

Barbell Squat

Nutrition is 80% of the Equation at All Times!!!

I hear it all the time, "I workout to be able to eat" but, are you really making a or any deficit in order to cheat the way you want to? Having clients over the years, I have done everything I can to help them understand that what they put in their mouth can make or break all the hard work they did during the week and month! Most of them never understand what I am talking about until I weigh them after the weekend or a vacation. The research that I have done with my clients over the years have shown me that an average weight gain from 2 cheat days is from 6 - 10 lbs. Average weight gain from a vacation is up to 20 lbs. It takes a week to lose 1- 2 lbs. depending on how compliant the client was to keeping track of their intake and staying active.

Image Credits Shen Therapies

The main thing is that the food and drinks really are that bad! Serving sizes at restaurants are 2 - 4x larger than what you need to eat. A meal (regular food) can be 800 - 3,000 calories in one sitting. Now, imagine adding the drinks and dessert! It takes 3500 calories to gain 1lb. or to lose it. So, now are you still surprised when you don’t keep track of your food, drinks and don’t exercise that you will gain weight? 

Image Credits: Nutra Carina

You have to remember that you are a living organism that grows or shrinks continuously depending on what your lifestyle is like: sendentary, active or athletic. We are not made of plastic. So, gorging yourself over the weekend or vacation instead of doing the standard 1 - 2 cheat meals a week and not staying active will mess up all the hard work you have done. You will have to start all over. Why do this to yourself? You don’t have to eat or drink what your friends, family or etc. to have a good time. Stop looking at your food as fun and look at it like fuel! You won’t be laughing and having fun once you step on the scale.