Lose Weight by the Weekend: A One-Week Diet and Exercise Plan

Be good Monday to Friday with our easy meal plan and you'll look great by Saturday morning.
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Weekday Discipline

Let's face it, on the weekends anything goes, including your healthy-eating intentions! The good news is that nutrition experts say you can relax a bit on the weekends if you buckle down during the week. We're not talking a two-day binge but one decadent dinner out, a spectacular Sunday breakfast, or a bucket of popcorn at the movies can be just fine, if you plan ahead and keep your overall calorie balance in check, says Milton Stokes, RD, a spokesman for the American Dietetic Association.

It all boils down to a numbers game. Cut 500 calories each day of the week -- by adjusting your diet and exercising -- and you'll "bank" 2,500 calories by Saturday. So even if you enjoy an extra 1,000 to 1,500 over the weekend, you'll still come out ahead.

You can look at it another way: If you changed nothing about your calorie intake all week long and still splurged on the weekend to the tune of just 500 extra calories (that's a big slice of New York-style cheesecake), you'd gain 7.5 pounds in a year. Treat yourself to 1,500 extra weekend calories and you'd pack on 22 pounds.

But there's no reason to punish yourself on the weekend. Follow our plan and you can treat yourself -- without a side of guilt.

Continued on page 2:  Step 1: Manage Your Meal Calories

 

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