WEEK 2 GOAL:
This 6-week fitness & lifestyle challenge is all about preparing you for real life, and that also includes your social life. Going to a cocktail party or a dinner party and attending social events is a great opportunity to enjoy yourself, relax, and have fun. Those things are extremely important to your well-being and shouldn’t be neglected. Having an active social life is a positive thing and should never be an excuse for quitting your diet.
To be successful in your end goal, you can’t be overly restrictive. Being in a calorie deficit is already extremely difficult and, if on top of that, you deprive yourself of social events and all the foods you love, you’ll be miserable, and cravings will eventually catch up with you. So how do you do it? How can you lose weight and still be social at the same time?
Let’s imagine your daily calorie intake is 1800 calories. This means your weekly calorie intake is 1800 x 7 days, which equals 12600 calories per week. If you go out once a week and consume 3000 calories, you’re left with 9600 calories for the remaining 6 days of the week.
To stay on track with your goals, you need to do something called calorie cycling. For best results, your training days should be your higher calorie days, so try to cut down calories only on your rest days.
Calorie Cycling Calculator
To calculate the calories you can eat on both your rest and active days, enter your daily calorie intake (calculate HERE), the number of calories you consumed on your “social” day, and how many times you exercise per week below.
The smartest way to cut down calories is by reducing portion size, eliminating snacks, and reducing your carb intake. Here are a few low-carb recipe ideas you can try on your rest days:
+ Fresh tuna with radishes and cucumber pickles
+ Mediterranean pizza with cauliflower crust
+ Grilled prawn, peach and halloumi salad
+ Eggplant, tomato and mozzarella stacks
+ Grilled steak with black olives and green beans
+ Zucchini noodles with basil pesto
+ Chicken, mozzarella and arugula salad with warm tomato dressing
If you went a bit overboard and your “Rest Day Calorie Intake” equals zero, you can either do intermittent fasting and fast for 24 hours or, you can cut about 300 calories from your active days and consume those on your rest days instead.
Don’t look at this as a punishment. Many studies show that intermittent fasting is an incredibly powerful weight loss tool that helps reduce oxidative damage, belly fat, and inflammation in the body. It’s also proven to be very beneficial to your heart and brain health and protect against aging and the development of numerous diseases.
Assess your weight loss journey week by week. Check your schedule, see what’s coming up, and cycle your calories. Don’t miss out on the fun things in life. The most important thing is that you focus on consistency and not perfection. Remember that a diet is never a linear thing. Enjoy the journey, have fun, and keep your end goal in mind.