Day 4: Planning for the weekend
Updated: Mar 13, 2021
Well, it is Friday; I made it through the week, sticking to my macros and creating a bigger deficiency by doing 30 minutes of extra cardio on an air runner a day. This may not be necessary, but I don't know about you, but I enjoy a good sweat session.
I am down to 142.9 as of this morning. That is a total of 4.9lbs for the week. I still stand on what I said yesterday that your weight could fluctuate 2-5lbs/day, and it is best to take the average. With only 4 days into counting macros dedication, I will have a better understanding of my "true" weight loss next week.
I want to mention that I am eating an average of 1950calories, which is compiled of 193grams of carbs. Eating and carbs are not the enemy. 😈
Creating a Schedule
In general, Fridays or the weekend can be challenging for some people, and I am not different. Many people have a certain routine or schedule Monday thru Friday. So, planning meals around work, kids, and other functions can be manageable. However, once the weekend hits, many people have a different routine. That could look like kids' sports games, sleeping in, or a weekly outing with friends.
It is best practice to have two types of macro meal schedules. One for Monday thru Friday and another one for Saturday and Sunday. This way, you can make following a macro-based diet work for you and your lifestyle without losing focus on your specific goals.
Using myself as an example. My boyfriend has a smoker and LOVES to smoke pork spareribs. After some research, it appears that they can be higher in fat. So, tomorrow, I will consume higher carbs, moderate protein, and low-fat foods. This will ensure that I can stay within my specific macro target range.
Weekend Social Settings Tips
Social settings are a part of life, and you shouldn't avoid them but learn how to navigate thru them.
Tip 1: When I go over to friends' house, like I am tonight, I set "non-negotiable" limits for myself. These are limits that I commit to before I am put into a situation where I may be more persuadable. For some people, this could look like a drink limit or dessert limit. Maybe you are trying to stay away from alcohol or only want to set a "non-negotiable" limit of one drink.
Tip 2: Another tip is to bring your own snack food. To stick within your macro limits, pre-weigh veggies, hummus, dips, "macro-friendly" chips, and other foods to take with you. This will ensure that you are not depriving yourself of food or being social. And it could be a great conversation starter on what you are doing and why you are doing it. You will be surprised at the support that you will receive!
Tip 3: Lastly, announcing to your friends that you tracking macro-nutrients will keep you accountable and derail potential awkwardness from a friend offering you desserts, alcohol, or other less-nutritious foods.
If you want some more tips on counting macros, be sure to check out my latest blog post!