Summer is almost here (almost) and the temptation for those late summer nights food and drinks are upon us, but worried you'll go over your target calories? Below is a quick, simple and effective tool.
𝑪𝑨𝑳𝑶𝑹𝑰𝑬 𝑩𝑨𝑵𝑲𝑰𝑵𝑮, Is borrowing calories from some of your regular diet days to use on other days.
Client: “Danni. OMG, I have food and drinks planned a week on Saturday with the girls, but I can't go because of my diet"
𝑫𝒂𝒏𝒏𝒊: “Yes, you can”
Client: "But how? I'll go way over my target calories!"
𝑫𝒂𝒏𝒏𝒊: “It's simple, we will calorie bank."
Worked out based on a calorie deficit of 2,000 cals per day (14,000 calories in a week) -
Monday - 1,800 cals
Tuesday - 1,800 cals
Wednesday - 1,800 cals
Thursday - 1,800 cals
Friday - 1,800 cals
Saturday - 3,200 cals
Sunday - 1,800 cals
Total - 14,000 calories in a WEEK.
If we only reduced our daily calories by 200 per day that's an extra 1,200 calories for our night out. I'm not saying go absolutely mad, I'd like to hope you're still mindful when out. Such as swapping tonic to slimline or full fat coke to coke zero, scanning the menu....
If you’re good at maths, you’ll notice that by the end of the week, the calorie deficit is EXACTLY the same. The only difference is we have manipulated the calorie intake on the different days; but the net calorie deficit is the same. Handy if you're using My Fitness pal too, as you can track and not forget your calories for that week!
*Speak to your coach about how many calories you should reduce by for banking. Everyone is different.
It's also important that you get back into your regular eating the following day, and to not binge because the hangover has kicked in. As much as we crave stodge the following morning, getting back into a routine with our food is best. Also hydrate! Replenish your natural bodies electrolytes, which will help with the groggy after effects of one too many wines the night before. Get the food prepped ready, so it's to hand and stops you picking all day long or ordering a take away.
Hope this helps. As always, I'm here to answer any questions,
Coach Danni 🩷
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