We all know how it goes. You make good food choices, avoid temptations,
and work out every morning only to find that on Friday or Saturday
night, your willpower goes out the window. Somehow you begin noshing
on chicken legs and guzzling beer then snoozing through your
Spinning class the next morning. Sound familiar? So, how do you change your unhealthy weekend habits? A good start
would be to begin incorporating these healthy weekend tips so you can
stay healthy—and on track!
Here is how :
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 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 to 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 someone 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 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 spend time out in nature. So, get out there and enjoy the great
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 underexercising on
the weekend. Remember to practice moderation every day, 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 wine
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 can't forgo that fancy coffee or sweet tea on Saturday!
Practice moderation when it comes to alcohol, too. Just because you
were "good" during the week doesn't mean that it's OK to make up for
that with one night of all-out binge drinking. Here's what you need to
know about fitting alcohol into a healthy diet .
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 favorite 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 you
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 at 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 every day 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 to stay accountable and 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
workouts, too.
During the weekend, it might seem that all bets are off. Without a set
schedule (and more opportunities for temptation) one weekend can easily
undo a whole week of healthy habits.
A healthy body is a wealthy body
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