Why The "4 On 3 Off Plan" Prevents Results

One of the common mistakes that people make when trying to lose weight or just maintain it is following the "4 on 3 off" plan.  This is when a person is very regimented in their eating Monday through Thursday and then Friday, Saturday and Sunday becomes a "free for all"  with additional alcohol calories and "mindless" eating without structure.  Well, unfortunately we cannot be controlled for 4 days and then blow it the other 3 days in one week.  4 good + 3 bad = lack of results or unwanted weight gain.  The lack of consistency and added calories on the weekend will stop you from achieving the results you want.  If you are not getting the results you want, be honest with yourself and evaluate the week as a whole.  Figure out where the extra calories came from and what you can do to eliminate them.  Plan for your splurges on the weekend.  If you know you are going out to dinner or a party on a particular day, make the rest of that day super controlled and healthy.  Do not go to the event hungry, grab a nonfat Greek yogurt as you are heading out of the door.  You CAN have splurge meals on the weekend but you MUST plan for them.  And yes, alcohol calories DO count!  Try an alcoholic beverage with club soda and a splash of fruit juice to keep calories low.  There is no such thing as a "cheat weekend" or "cheat day" when trying to accomplish weight loss/maintenance goals.  Like I always say,  "Know when you are going to splurge, plan for it and make it count".  LOVE YOUR SPLURGE!  If you don't then it's not worth it!  Now go have a great week and a fun, controlled weekend! photo via Livligalive.

Diets Don't Work!

If we put as much time and energy into our long-term weight management goals as we do into “quick-fix, fad diets” we would all be successful!

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