But don’t worry! In this post, you’ll find out how to bounce back and detox after a big weekend.

WHY DETOXING AFTER A BIG WEEKEND MATTER

Detoxing is all about helping your body recover after a weekend of indulgence. When you’ve had a few too many drinks or overdone it on the food, your body might feel sluggish and bloated. Detoxing gives your body the reset it needs to get back to feeling your best.

THE EFFECTS OF ALCOHOL

Alcohol can have sneaky side effects that stick around longer than you’d like. From hidden calories to missed workouts and late-night fast food binges, a weekend of drinking can have an effect on your body. Understanding these effects can help you manage them better next time.

DRINKING YOUR CALORIES

One large glass of wine can have up to 228 calories, which means a whole bottle could easily pack in around 684 calories! Regularly drinking your calories like this can sneakily add up and stall your weight loss progress.

CALCULATE NOW

SKIPPING YOUR WORKOUTS

After a weekend of partying, the last thing you might feel like doing is working out. Skipping your workouts not only adds extra calories to your week but also means you miss out on the metabolism boost and the feel-good endorphins that exercise brings.

EATING ALL THE FOOD

Let’s be honest—after a night out, you might crave fast food like kebabs, burgers, or pizza. It’s easy to overeat on these treats. While it’s fine to indulge now and then, it’s important to keep it in check so you don’t mess up your goals.

HOW TO ENJOY THE WEEKEND WITHOUT OVERDOING IT

You don’t have to give up fun weekends to stay healthy! With a few smart choices, you can enjoy your nights out without the guilt. Here’s how to have a great time and still feel good the next day.

EAT BEFORE YOU DRINK

Eating before you start drinking can make a big difference. Go for a protein-rich meal to give your body something solid to work with.

You can have a grilled chicken salad with lots of veggies or a hearty turkey sandwich on whole-grain bread can be perfect. This way, when you start drinking, your body isn’t just dealing with alcohol it’s also getting the nutrients it needs to keep you feeling full and satisfied.

KEEP IT SIMPLE

When choosing drinks, skip the sugary mixers and cocktails. Go for spirits with soda water and lime, a gin and tonic, or a glass of wine. These options are lower in calories and still let you enjoy your evening.

HYDRATE WITH WATER

Water is your best friend when you’re out drinking. Not only does it keep you hydrated, but it also helps dilute the alcohol and stave off a hangover. Make it a rule to order a glass of water with every drink.

RELATED POST: HOW TO DRINK ENOUGH WATER

DETOX AND RECOVER POST-WEEKEND

Getting back on track after a big weekend doesn’t have to be hard. With the right steps, you can detox, recover, and start feeling great again in no time.

SLEEP IT OFF

After a heavy weekend, sleep is your body’s best tool for recovery. Head to bed early on Sunday night to let your body heal and recharge. Sleep is crucial for bouncing back, so don’t skimp on it!

FUEL UP WITH PROTEIN

After a carb-heavy weekend, switch to protein, vegetables, and healthy fats during the week. This helps your body burn off the extra fat from carbohydrates and keeps you feeling satisfied without the sugar crash.

DRINK LOTS OF WATER

Water is essential for flushing out toxins and keeping your cells hydrated. Start your day with a glass of water and lemon to aid digestion, and keep drinking water throughout the day. Avoid coffee and caffeine, as they can dehydrate you further.

GET MOVING

Even if you don’t feel like it, a little exercise can go a long way. A walk or short jog will boost your metabolism and help your body detox faster. The sooner you get back to your regular routine, the quicker you’ll feel like yourself again :)

TAKE A MULTIVITAMIN

A good multivitamin can give your body the nutrients it needs to recover from a weekend of indulgence. It’s an easy way to support your metabolism and overall health.

GET SOME FRESH AIR

Never underestimate the power of fresh air! It can help your body reset and clear your mind. A morning walk before work can do wonders for your focus and energy levels.

TAKE SOME TIME TO MEDITATE

If you’re feeling guilty about indulging, take ten minutes to meditate. A simple yoga pose or quiet time can help you reconnect with your body and ease any guilt. It’s all about finding balance.

FINAL THOUGHTS

There’s nothing wrong with enjoying a big weekend, but it’s important to know how to bounce back. By making smart choices before, during, and after your night out, you can have fun without feeling bad about it later. Follow these tips to get back on track, and you’ll be feeling great again in no time!

START THE PROGRAM TODAY

SOURCES

• One Large Glass of Wine Can Have Up to 228 Calories – https://www.wcrf-uk.org/health-advice-and-support/health-checks/alcohol-calorie-calculator/
• Feel-Good Endorphin – https://my.clevelandclinic.org/health/body/23040-endorphins
• Keep You Hydrated – https://www.hsph.harvard.edu/news/hsph-in-the-news/the-importance-of-hydration/

The post How To Detox After A Big Weekend appeared first on Rachael Attard.

As a result of this logic, many women are eating low calorie or restricted diets.  

While you might think it’s the right thing to do, very low calorie diets are actually one of the worst things you can do, not only for weight loss but for overall health.

One of the first things to keep in mind is the body needs a minimum number of calories to function efficiently. For the average woman, the absolute minimum is approximately 1200 calories per day. Not counting occasional fasting, eating less than 1200 calories per day on a consistent basis can be hazardous to your health.

Here are a few potential dangers of low calorie diets: 

• Electrolyte imbalances 
• Gout 
• Fatigue 
• Anemia 
• Nausea 
• Gallstones 
• Heart problems 
• Loss of lean muscle mass 

Would you associate these symptoms with a low calorie diet? I wouldn’t either!  

So here are some reasons why you should avoid very low calorie diets, and some things you can do instead. 

RELATED POST: HOW TO CALCULATE YOUR DAILY CALORIE INTAKE

LOW CALORIE DIETS = WEIGHT GAIN? 

In addition to the health issues described above, did you know low calorie diets can do the one thing people are trying to avoid: cause weight gain? 

It sounds hard to believe, but it’s true. If we eat less than 1200 calories per day, every day, our bodies will soon go into “starvation mode.” Our metabolisms will slow down and will hold onto every calorie it receives. This means instead of losing weight, we could actually gain weight… even on fewer calories! 

Another problem to watch out for is yo-yo dieting and binge eating.  

Drastically cutting calories could cause us to crave our favourite foods even more, prompting us to binge eat when we finally give in to the cravings. Once the binge is over, we try cut calories again, only to fall off the wagon and go on another binge eating frenzy a short time later. It’s a vicious cycle that never ends, which often results in more calories consumed and weight gained.

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SAY “NO” TO LOW CALORIE FOODS

While it’s important to eat, we must remember that not all food is created equal. In other words, the quality of the food is critical.  

For example, many people like to eat crackers or popcorn when they are trying to cut calories. These foods (and many others) are labeled as low calorie, but they are not the best options because they have very little nutritional value. Without getting the proper nutrients, we set ourselves up for even more health issues. Opt for foods that are healthy and high in nutrients instead.  

Many nutrient dense foods are also low in calories. Here are a few to try: 

• Spinach 
• Romaine lettuce 
• Broccoli 
• Greens 
• Cauliflower 
• Blueberries 
• Raspberries 
• Tomatoes 
• Quinoa 
• Brown rice 
• Nuts & seeds 

Eating these and other healthy low calorie foods can help with weight loss while giving your body the nutrients it needs. 

A FEW EXTRA TIPS

Instead of focusing on super low calorie diets, try these healthy eating tips to lose weight naturally and keep it off: 

AVOID FOODS THAT COME IN A BOX

Many of these foods are full of artificial flavors, colors and preservatives. They also have little nutritional value. 

DRINK PLENTY OF WATER

Water helps increase feelings of fullness, which can help decrease the amount of food consumed naturally. Drinking more water that also means we’re not drinking as much soda or other beverages that are high in sugar and calories.  

DON’T STARVE YOURSELF

“Food” is not a four letter word. We need to eat to survive. They key is to focus on eating the proper foods, which means eating less junk food and more fruits, veggies and lean meats.   

GO FOR A WALK

Walking for just thirty minutes per day is a great way to burn excess calories.  

Low calorie diets can do more harm than good. Change your diet and you can change your life.

If you are interested in losing weight in a healthy way and you want to try out eating healthy, I have a 7 Day Lean Legs Meal Plan that you can download for free :)

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I hope this will help you avoid the negative side effects of very low calorie diets! xx

The post Negative Side Effects of Very Low Calorie Diets appeared first on Rachael Attard.

I’ve tried to explain as simply as I can but please let me know if you have any questions. Happy to help!

Identify your macronutrient breakdown

The first thing you will need to do is understand how much of each of the macronutrients (carbohydrates, protein, fat) you want in your diet.

Typically for fat loss, a high protein and moderate carbohydrate intake are recommended and this is what I recommend sticking to.

As mentioned in my previous post (my daily diet) my macronutrient breakdown is:

– 35% carbohydrates

– 35% protein

– 30% fat

How to calculate calories from each macronutrient

This can be done using simple mathematics.

For example, if you are consuming 1900 calories per day like myself (again refer to my previous blog post on my daily diet and counting calories), 35% carbohydrates is:

1900 calories x 0.35 (35%) = 665 calories

Therefore, you need 665 calories of carbohydrates per day.

3. How to calculate the exact grams of each macronutrient

To calculate how many grams you will need of each macronutrient, you will need to know the following information:

– 1 gram of carbohydrate is 4 calories

– 1 gram of protein is 4 calories

– 1 gram of fat is 9 calories

If there are 4 calories in 1 gram of carbohydrate and you need to consume 665 calories of carbohydrate:

665 calories / 4 calories = 166.25 grams

Therefore, when consuming 1900 calories per day, 35% carbohydrates is 665 calories which is 166 grams. You will then do the same for protein and fat (note: protein will be the exact same).

To make it very simple and fast, you can use this calculator below.

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Summary

Calculations to work out 35% carbohydrates from 1900 calories:

1900 calories x 0.35 = 665 calories

665 calories / 4 calories = 166 grams

Part II of this post will discuss how I TRACK my macronutrients and how I use this information to work out my daily food intake.

You can find Part II here.

The post How to Calculate Your Ideal Macronutrients Ratio appeared first on Rachael Attard.