Staying on Track over the Weekend

Does this sound like you?  You're really good all week, checking off each workout and each meal but then the weekend hits you go completely off track.  Maybe you sleep in and skip the workout "because you have been good all week" or you reward yourself with dessert and a bit of extra junk food.  Doing this too many times can lead to plateaus and actually reversing all your hard work throughout the week.  If you are on a mission to lose weight, the weekends count as well, but I know how tempting it can be to indulge a lot more. 

Here are some tips to think about to help you get through the ever tempting weekends! 
I typically have one "meal of choice" and I will pick one dinner whether it be Friday night or Saturday night date night with my hubby, but after that, I'm right back at it and don't let that meal completely take me off course over the whole weekend.  Just remember how much time you put in for those workouts, and to plan and prep your meals.  You don't want all that to be all for nothing right?  I know you're focused and you want this so here are some tips:

 
1 - Squeeze in a longer workout.  The best part of the weekend is that you have more free time.  So while you might not be able to squeeze in a 30 minute run over the lunch during the week, you can use the weekend to go for a longer run at a beautiful park nearby.  Or go to the gym and try a new hour-long class.  Use the weekend as a time to refresh your workout and get more activity in without feeling rushed

2 - Eat like it's a weekday.  When you think about it, it doesn't' really make much sense to eat differently on the weekend than you do during the week - especially if your food choices during the week keep you fueled and energized. It can be easy to skip meals on the weekend and then make up for it later by overindulging at dinner.  So, make a point to eat breakfast, lunch and dinner while sitting down.  Pack snacks for when you're on the go, and follow a schedule just like you would during the week.  Your body will thank you!

3 - Stick to your usual sleep schedule.  Are you somebody who has a firm bedtime during the week only to stay up late and sleep in on the weekends?  Changing your sleep patterns could throw off your schedule (hard to eat breakfast when you get up at noon.) and it' could also interfere with weight loss.  Just think of all those times you stayed up later than usual, got hungry and ended up eating something unhealthy.  Changing your sleep schedule can also make it harder to fall asleep on Sunday night which could set you up for a tired Monday.

4 - Get Outdoors .  Because most of us work indoors during the daylight hours, the weekend provides a nice opportunity to get outside, see the sun and connect with nature.  Heading outside can boost your body's production of vitamin D, plus studies show that people are happier when they spent time out in nature.  So get out there and enjoy the outdoors. 

5 - Fuel yourself for weekday success.  Ask yourself honestly if you pushed yourself too hard with workouts or restricted your food or calories too much during the week.  If so, come Friday, your body may be hungry and tired, which can lead to overeating and under exercising on the weekend.  Remember to practice moderation everyday, eating and exercising in a way that you can sustain for the long haul - not just a few days or weeks.

6 - Limit your drinks.  While many of us forgo the soda, beer and whine during the week, we loosen up over the weekend and drink more of our calories.  Just remember that the calories in beverages can add up quickly if you're not careful.  Go easy on the drinks, or try healthier drink swaps if you just cant' forgo that fancy coffee or sweet tea on Saturday.  Practice moderation when it comes to alcohol, too. 

7 - Plan for relaxation.  Most of us are busy during the week and even our weekends seem to become non-stop errands, chores, work and travel.  So how do you find time to relax?  Take the whole weekend (or at least part of it) to schedule some downtime for at least an hour or two.  Whether it's practicing your favourite hobby, seeing a movie with friends, or even meditating quietly, do something every weekend that recharges you.  You'll not only feel better, but also beat stress (which may also help drop a few pounds.

8 - Break the on-again off again diet mentality.  If you have a history in yo-yo dieting, make sure that you're not alternating between being "good" and "bad" throughout  the course of  a week.  View the weekend as time for you - not a time to rebel or "cheat" on your diet and exercise plan.  Remember that being a healthy weight is about sustainable healthy lifestyle changes, not just a diet and exercise plan that you can maintain Monday through Friday.  Revisit your goals and recommit to making healthy and realistic choices everyday that set you up for success in the long term.

9 - Weigh in Monday morning.  If you need extra help being accountable over the weekend, schedule your weekly weigh -in for Monday Morning.  Knowing that you'll step on the scale at the start of the week can help you stay accountable to be more aware of your weekend choices.

10- Plan for the week ahead.  What better way to stay healthy on the weekend than by using your extra time to continue to set yourself up for success?  Take a Sunday afternoon or evening to plan your meals, hit the grocery store and do some big batch cooking for the week ahead.  That way, when your busy week gets even busier, you'll already be ahead of the curve and able to stay on track.  Don't forget about laundering your workout clothes, packing your gym bag, and getting prepared  for your workouts too. 

Got any more weekend tips, share them below.

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Tips to staying on track when Eating Out

 It's Friday and you have been rockin it all week!  You've been pushing play and getting your workout in, you've watched what you've eaten and you're really proud of your momentum so far.  BUT, you've got a girls night out tonight or a date night with the hubby this weekend.  How are you going to stay on track when going out to the restaurants?  You don't want to lose out on your progress this week and all your hard work and time you put into your workouts and prepping/planning your meals.  Watching your weight doesn't mean you can't go out and have a great time.  Here are some tips I've used when going out for date nights or out with friends to the restaurants on the weekends

Scope the Menu beforehand - when you plan what you're going to have beforehand, this will help with the last minute temptations when you get to the restaurant and smell all the smells.  Nowadays, restaurants have their menus' posted online and most with calorie counts included right on there.  Make a strategic plan and stick within calorie recommendations for your day.

Help choose the restaurant - some people like choosing where they go, others don't really care, if you have the opportunity to speak up, do it.  Select a place where there is a variety of foods so everyone will be able to order what they like.  I find most of my friends are open to suggestions. 

Don't go in the restaurant Hangry -- snack on something light and healthy beforehand so you don't go overboard on the large portions restaurants serve.  If you go in slightly filled up, you'll be less likely to go overboard and devour that huge plate of food.  A piece of fruit and some greek yogurt is  a good option, or some veggies and hummus.

Resist the urge to order appetizers - Popular appetizers can be heavy hitters in the calorie category because they’re often deep-fried, thickly battered, smothered in sauce, or all three.  I know you can hold out until the main course, it will be more than enough food.  ALSO, you'll save some money too because apps are going to be an extra $10-$15.  Save your money.

Pass on the bread basket - you knew this one was coming.  You don't need to eat from the bread basket.  Restaurants just do this to keep us happy until our food arrives.  Instead, enjoy some conversation and catching up.  You don't want to fill up before your main course arrives. 

Divide your meal in half -  Thanks to the Menu Labelling rule, which will require all chain restaurants and some vending machines to display calorie info by 2017, we will get a taste for what we already know: that restaurant portions are way too big.  Even non-chain restaurants serve up more than you need. A recent study surveying the calorie count on 157 meals from small-chain, independent restaurants found the average meal was 1,300 calories! Long story short: Either share your meal with a friend, or pack up half for later.

Don’t drink your calories - This is a tough one for me.  We are eating calories, and if you add drinks on to that too, you are drinking calories too.  Water or unsweetened tea should be your main squeeze, not soda or a racy margarita. We don't go out much for dinner and I would rather have wine then dessert so I plan ahead and save up my yellows for the day. Just keep in mind that liquid calories don’t do much to make you feel fuller, and can actually trigger cravings and loosen inhibitions, leading to an increase in overall consumption.

Choose the right type of salad - Okay this was a difficult change for me 4 years ago.  Everywhere I went, I would order chicken fingers and fries OR some type of pasta meal.  It didn't make sense to me if I was out, why would I spend my money on a salad of all things on the menu.  But I had to switch my mindset a little bit.  If I wanted something different I had to do something different, that included what my diet looked like. Now when we go out, I pretty much always order a massive salad with great toppings and fixings on it.  Restaurants really  have some tasty great meal salads to choose from, they've come a long way from the standard Caesar Salad with grilled chicken.   

I know it may not feel like you're getting any bang for your buck, but a nutrient-dense option like a veggie-packed salad is a solid strategy for healthy eating. On that note, ask for dressing on the side. Eating lettuce doused in ranch can be just as caloric as any other meal you could order. Steer clear of toppings such as fried chow mein noodles, breaded and deep-fried proteins, candied nuts, and crouton overload.  Boost your bowl full of greens with some lean protein (grilled chicken, wild salmon, and tempeh are great picks) or a sprinkle of healthy fats (try almonds, sunflower seeds, or ¼ of an avocado) to make it more balanced and satisfying.

Lean on veggie-heavy sides - Sides can be a blessing or a curse, depending on what you order. Most restaurants have a variety of side dishes including french fries, dinner rolls, mashed potatoes, rice, coleslaw, roasted or grilled veggies, etc. Pick as many non-starchy (aka, non-potato base) vegetable sides as possible, and ask if the kitchen staff can go easy on the butter, oil, or sauce. Ask the kitchen to serve up a side of veggies steamed or lightly sauteed in olive oil.

Chew slowly and savor the company - They say it takes 20 minutes before your brain registers the “I’m full” signal from your stomach. Eating slowly and chewing your food thoroughly can aid in digestion and prevent you from overeating. On a social level, rushing through the meal can deprive you of the joy of eating and being with the ones you love. 

Eliminate the “clean-your-plate” mentality - Ever been scolded by a penny-pinching parent for not cleaning your plate? This can be especially problematic if you sometimes struggle to stuff down every last bite from a restaurant portion that was too big to begin with.  When you feel full, put your fork down and place the napkin over the food so you don't keep nibbling and picking at it.   Either pack up the extra food to take home, or learn to be OK with leaving a few nibbles on the plate.

Did these tips help?  Please share if it was helpful for you because it may be helpful for someone else too