Happy Weekend! It’s Saturday and you know what that means – time to unwind! We all know how it goes, you eat clean and exercise all week, only to find that on Friday or Saturday you somehow can’t find that willpower you had all week and want to crack! It’s hard to stay on track during the weekend with all of the temptations, seeing friends and family, and eating out. Before you know it you’ve gulfed down half a pizza, a few beers, and slept through your morning bootcamp class. Sooo here are 5 tips for to keep your health and fitness on track this weekend.
1. Eat like it is a weekday – Many people tend to eat differently on the weekends and not just because they are eating out, they eat differently at home too. If what you usually eat during the week is healthy and keeps you fueled why eat differently on the weekend? For my weekend meals I pack them just as if I was taking them to work except I just take them out of the fridge or pantry, or pack them to go! This will help keeps you on track and prevent you from grabbing that bag of chips when you would usually be eating an apple and some almonds!
2. Squeeze in a longer workout – While during the week you may be pressed for time between work, homework, kids, and cooking – weekends generally provide more free time. You can enjoy a longer than usual run at that park you’ve been wanting to go to or a new class at the gym. Perhaps even squeeze in an extra home workout video. Try something new to keep you refreshed!
3. When eating out order first, and avoid the extras – Eating out is common on the weekend and can pose a problem for eating healthy; however, many restaurants now have a healthier choices menu or the calories right on the menu. If not, you can look up the nutrition facts online and be sure to choose something healthy! Also, order first when out to eat so that you can set the tone for a healthier meal and not be tempted by someone else’s cheeseburger and fries order. And that o-so good bread that comes with your meal is not included in your meals calorie count, so nix it (or stick to 1 if you must!)
4. Limit the alcohol intake and avoid mixed drinks – While you may have been good all week and think the weekend is the time to down the vino and beer, you don’t want to ruin what you worked for all week! Limit yourself to a couple drinks of wine or beer. Those fruity mixed drinks might look tempting but can pack over 500 calories per drink! Unless you know what is in the mixed drink you are ordering (ex: vodka soda), don’t order it.
5. Weigh in Monday morning – Research shows people who weight themselves regularly are more in control of their weight. Weighing yourself Monday morning can also be a good indicator for how you did throughout the weekend with you fitness and nutrition to see if you need to adjust somewhere.