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8 Amazing Things To Lose Weight On Every Weekend

Put a podcast or playlist on, and prepare a meal worth a week. Weekends are the place to relax, escape into a captivating book, and spend time

8 Amazing Things To Lose Weight On Every Weekend

Put a podcast or playlist on, and prepare a meal worth a week. Weekends are the place to relax, escape into a captivating book, and spend time with loved ones. You can accomplish all of that while keeping your weight-loss goals on track. And while the choices you make about food and exercise are as important on weekends as on weekdays, your leisure time must not be derailed by any of them.

"Ideally, you approach each day with an opportunity to simultaneously nourish your body and soul," says Tallene Hacatoryan, RD, and founder of PCOS Weight Loss. Do not view weekends as days of throw-away which do not affect our growth, she cautions.

Here are tips on simple stuff you can do on the beloved Saturdays and Sundays to help achieve your goals of weight loss.

1. Stick To Your Daily Sleep Schedule

If you're staying past your bedtime or snuggling under the cover long after the sun rises, weekends that seem like the ideal time to shake your sleep schedule. A suggestion from Hacatoryan when it comes to sleep? Don't turn a thing around.

A routine sleep schedule "will help with your ability to burn what you eat all day long, and manage your blood sugar," says Hacatoryan. Plus, she adds that if you don't get enough eye shut, your body won't have enough time to burn what you've eaten.

According to the Academy of Nutrition and Dietetics, inadequate sleep can activate appetite hormones and may cause you to mistake feeling exhausted for feeling hungry.

And when it comes to weight loss, sleeping in on weekends may not fare better. According to February 2019 results released in Current Biology, not having enough sleep on weekdays and catching up on rest over the weekend contributed to weight gain and a 27 percent lower insulin sensitivity, a risk factor for type 2 diabetes.

2. Workouts In The Mornings

Working out in the morning may result in eating less later in the day. Think of this as a way to stick to your weekday sleep schedule — plus, morning workouts can help you achieve your goals for weight loss.

According to studies published in the June 2017 issue of Clinical Obesity, early onset of aerobic exercise led to lower calorie consumption later in the day, as well as a more substantial shift in body weight, BMI, abdominal skinfold thickness, and abdominal circumference relative to night workouts.

3. Taste Your Coffee In The Morning

The weekend means that you have more time to linger over your favorite joe cup-so revel in it! Even if you don't need the jolt to keep focused on Saturdays and Sundays, stick with your caffeine routine.

Not only is the coffee-drinking ritual a pleasure, but the caffeine jolt can also help you burn more fat. Among women of all ages, consuming more coffee is correlated with lower body fat according to a report reported in The Journal of Nutrition in July 2020.

Drink a cup before your morning workout-according to an October 2019 study published in Nutrients, doing so will help improve efficiency.

4. Do Some Food Preparation

The weekend is a perfect time to start preparing on what you should eat for the week ahead, says Hacatoryan. Carve out hit the grocery store some time to stock up for the week on fresh produce and healthy proteins.

As of February 2017, a study published in the International Journal of Behavioral Nutrition and Physical Activity is correlated with lower chances of becoming overweight among those who cook meals.

5. Eat at the Table, Not at the Screen

When you dine at the restaurant, you would actually eat less, rather than when browsing your phone or watching TV. Even though it's a great time to kick back and relax on the weekend, try eating your meals like you would on any old day: sitting at the table.

Eating when distracted continues to lead to more eating-not only during the meal, but also later during the day, according to a study published in The American Journal of Clinical Nutrition in February 2013.

Conversely, focusing on your food, rather than a TV movie or social media on your phone, will help you with your mindful eating, a weight loss-related practice. In a small study in the Journal of Family Medicine and Public Health released in June 2019, people who followed a healthy eating regimen lost more weight than those who did not.

6. Eat Your Food Completely

Historian says her clients sometimes skip meals over the weekend in anticipation of dinner indulgence. But it's a huge mistake to go to a ravenous restaurant, she notes, as doing so will put your body in stress mode and make you more likely to over-eat.

However, if you skip meals you may not be a very pleasant dinner guest. According to Piedmont Healthcare, missing meals have also been associated with low blood pressure, exhaustion, and irritability.

7. Control The Consumption Of Alcohol

"The weekend is considered by many to be a time to drink," Hacatoryan says. But drinking alcohol can undo weight-loss progress, she notes.

Hacatoryan says that beyond the extra calories, alcohol can lead to inflammation, added water weight, and a decrease in our inhibition, which can make us much more likely to snack and eat more than we're actually hungry.

Hacatoryan suggests that you stick to a maximum of two drinks in a night when you feel like drinking.

8. Remain Hydrated

For your days less organized, perhaps you miss the weekday signals that usually cause you to drink water. Yet keeping hydrated is super important to meet the weight-loss goals, irrespective of the day of the week.

Drinking more water will keep you from drinking calorie-containing beverages, which can help to reduce your overall calorie intake. In a September 2010 study published in Nutrition Studies, adults who drank sugar-sweetened drinks before a meal consumed 7.8 percent more calories compared to those who drank tea.

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YourFitnessRink - Fitness and Health Matters: 8 Amazing Things To Lose Weight On Every Weekend
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