We love the weekend, right?! Time to let loose, relax, spend time with your friends and family…. aaaannnd, EAT! Many of us let our hair down on the weekend and go into relax mode, diet plan and all. We think, “Heck, it’s the weekend, I want to have fun and I deserve to be rewarded for all my hard work this week, I can start again on Monday.” Sound familiar??
The downfall with that kind of thinking is that it is far too easy to, then, overindulge, and those calories add up quickly!! You can (and just might with drinks, dessert… or Mexican food :-P) end up taking in 3000 calories (or more!) on a Saturday than you do on any given regular weekday! So, think about it… you sacrifice all week, count calories, avoid dessert, drink your water, do all the right things – only to completely disrupt all your hard work with one or two days of crazy.
It’s not worth it, right?! So, how can you make it through the weekend, still feel rewarded & have fun, and stay on track toward your weight loss goals?? Well, here are a few ideas…
#1 – EXERCISE! Just because it’s the weekend, doesn’t mean you should stop working out completely. Maybe try to change it up a little though – at least take a break from your routine. Plan a bike ride with friends, take a walk around the neighborhood or go to a park and do sprints around the playground while the kids play. We like to take our son to the football field so that he can practice his soccer shots against the goal. While he and my husband do that, I do air squats, push-ups, lunges down the field and, when I’m feeling really wild, I run the bleachers. We enjoy the fresh air, time together and I get a mini workout in. Most importantly – just move!
#2 – AVOID THE “BALLS TO THE WALL” ATTITUDE! Can I say that?!? Lol… I used to do this… save up my “Cheat Day” for Saturday night, where we would go eat at our favorite Mexican restaurant and eat chips, guacamole, chile rellenos and THEN go have Cold Stone as a special treat. That night, alone, I would take in at least 3000 extra calories – – more than I needed for 2 whole days!! Certainly, give yourself some leeway – after all, it is the weekend 😉 But, keep the balance. If you know you’re going out to dinner, take it easy throughout the day. I follow a flexible diet (where I keep track of a certain amount of macros – carbs, protein and fat – each day). So I make lower carb choices for breakfast and lunch, saving up my carbs for my fun meal later in the day. Maybe it’s alcohol that derails you on the weekend. Try this fun tip: stop off at Starbucks on the way to the party, grab a Venti green tea to sip on while everyone else indulges.
#3 – KEEP THE FOCUS! Avoid the “restricted” attitude. I can’t have so-n-so, everyone else gets to eat chips, I’m missing out…. instead keep your eye on the prize. Remind yourself of your long term goals! Keep a picture of someone you admire on your mirror, post your goal on the fridge, remind yourself that you are doing this for a better YOU! It is simply a matter of shifting your mindset from “I can’t….” to “How can I make this work and still enjoy the weekend?” Remember why you started in the first place, what is your goal? Do you have a weight you’re trying to get to? Jeans you want to wear? To feel better? To climb stairs without getting out of breath? Focus on that more than what you want to eat tonight.
I’m just as bad at this as the next guy (or gal). For years, I looked forward to the weekend when I could get my “cheat meal” and finally “feel full”! But, for that one evening of satisfaction and fullness, I was destroying my hard work all week – and I wondered why I never lost the extra pounds!
Just remember, consistency with your game plan is key! Finding things other than food and drink that make you happy during the weekend will help – go to a movie (bring your own healthy snacks), focus on the conversation and time with friends vs the meal. Maybe visualize how you’ll feel later, when you stuck to your plan and didn’t overindulge – how proud you will be!
Following a flexible diet (or macros), for me, is certainly helpful. Keep an eye out for my next post about how I do just that and what it means for me.
Long story short…. Play more, go outside, eat real food, hug someone… Happy Friday!!! 😀