I think it’s safe to say that many people have a love/hate relationship with the weekend. There’s something fun and alluring about the “freedom” that comes with those days “off”. But then Monday comes around and many people who are trying to be healthier feel like they completely fallen off the wagon and are on another downward spiral.
Weekend calories are around 300 calories higher than what we typically eat on Monday through Thursday. Not surprising! I know I’ve been there!
Here are some suggestions to stay focused and not undo all the hard work you’re putting in!
- Workout first thing in the morning on Saturday, and go harder than you usually do. For many people, this is uninterrupted time to get in an extra long workout that you may not be able to swing during the weekday. You’ll feel better for getting it out of the way.
- Limit your “brunching” aka binge eating to ONE day. Either Saturday or Sunday– not both. When you eat with friends you eat 50% MORE calories than you do alone. YIKES!! Try to mostly eat like it’s a weekday so when you do splurge a little, you won’t go off track too much.
- Plan activities that don’t involve eating out at a restaurant. Schedule to meet a friend at the mall to walk around, a park for a run, or even a concert; the goal is that the MAIN activity is not surrounding food for breakfast, lunch, and dinner each day.
- Limit your drinks 🙂 This is where people start to hate me. At least try to alternate every drink with a glass or TWO of water and then chuck an entire water bottle before the night ends. The last thing you want to do is wake up dehydrated, lethargic, and miss your window to workout. Hydrate! (alcohol messes with your sleep too!)
- If you are out to dinner, immediately look on the menu for a lean meat: grilled chicken or steamed fish, then swap the side for your veggie of choice! Even if your meat is prepared with a lot of extra stuff, at least you’re filling up with plenty of veggies instead of fries or bread.
- Use Sunday to be productive and MEAL PLAN for the week. Doing your meal prep Sunday will remind you of the healthy life you desire and will take some of the work out of staying healthy during the week. Cook a big batch of brown rice, chicken, different veggies to mix and match for lunches.
- Focus on the people. The Conversation. The experience. Less eating, more talking! Be interested in the people you’re with than the food being served. (unless of course the conversation gets super awkward and all there is to do is stuff your face… haha)
- Check in with your Challenge Group, support system, or accountability partner and plan for a weigh-in Monday. Knowing you’ll have to touch in with someone about how active you were over the weekend might encourage you to keep your eyes on the prize!
- Have fun but don’t skimp on the sleep!! Get to bed early on Sunday to start your week fresh and be ready to conquer. You’re more likely to over eat or give in to temptation when you’re tired. Aim to stay within your sleep routine by an hour or so.
- Wear your workout clothes around the house and out for errands. Maybe it’s just me, but wearing my sneakers out grocery shopping makes me feel like power-walking around and jogging from the car into the store. When I get back home, I’m already ready to head straight to the gym and have fewer excuses!
Hopefully, over time, prioritizing your health will become a lifestyle, not a switch that turns off and on with the name of the day! But hey, you deserve a treat every now and then 🙂
Have a wonderful weekend! Keep pressing forward!