Many of my clients ask me how to stay on track with their good eating, exercising, sleeping and water consumption.
Here is a short list that may help you:
1. Fit in a longer workout. The best part of the weekend is that you have more free time. Use it to your advantage!
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, no matter what!!!! Also, 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 sleep and eating schedules. Good, restorative sleep requires sticking to a schedule of when you go to sleep and when you get up each day. It is hard to eat breakfast when you get up at noon! 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. Fuel yourself for weekday success. Ask yourself honestly if you overdid your weekly 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 every day, to be eating and exercising in a way that you can sustain for the long haul—not just a few days or weeks.
5. Limit your drinks. While many of us forgo the soda, beer and wine during the week, we loosen up over the weekend. Just remember that the calories in beverages can add up quickly if you’re not careful. Just because you were “good” during the week doesn’t mean that it’s OK to make up for that with weekend drinking.
6. 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? 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 helps with weight loss.
7. 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.
8. 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.
9. 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 hit the grocery store, and do some planning for the week ahead. Cook food, cut of vegetables and make it easy to eat well all week. 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.
10. ENJOY YOURSELF. Remember, even WITH all the tips above – you are HUMAN and you should be enjoying indulgences every now and then (about 10-15% of the time). Okay, maybe even 20%
Live by the 80-20 rule. 80% of the time you follow the healthy lifestyle and 20% of the time you allow small departures from your plan.
Please pass this on to friends and come to my website for more information.
To Your Health,