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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