You work hard to stick to a healthy routine all week long. You choose and prepare healthy meals, avoid the temptations of junk food and make time for physical activity. A few days in, you’re feeling great about the smart choices you’ve made, and you may even notice some physical changes starting to reflect those efforts.
Then Friday comes along. The regular weekday routine disappears, and it takes a good portion of your willpower and good intentions along with it. Between brunches and sleeping in, you make some not-so-healthy choices for a couple of days, and suddenly it seems like all of that progress you made during the week is a distant memory. On Monday morning, you’re back at square one. Sound familiar?
If so, you’re not alone. Some studies have shown that people tend to consume more calories and exercise less (and thus gain more weight) on weekends than on weekdays. If you find yourself in a similarly frustrating and challenging cycle, know that it’s not impossible to break. By taking small steps and being mindful of where you spend your time and calories on the weekends, you can avoid the potential downfalls of overindulgent weekends.
I’ve compiled 8 action items, I believe if followed, will ensure you remain on target to hit your goal, even on the weekends.
PLAN AHEAD
“When you know you’re going out to eat with friends and family, look at the menu in advance,” suggests Meredith Price, a registered dietitian nutritionist.” That way, you can make a plan and stick to it when ordering. This helps reduce anxiety you might feel about going to a restaurant and what to choose. However, I really stress that you should enjoy the foods that you eat, especially when you’re with friends and family, so don’t overthink it!
SCHEDULE WEEKEND WORKOUTS
Even if your weekend workouts aren’t as intense as your weekday ones, they could help you make better food choices. “No one wants to feel sluggish when working out,” notes Libby Mills, a registered dietitian. Your commitment to your fitness will help you slow down the rounds at happy-hour and scale your food choices to set yourself up for feeling good. Working out on weekends creates structure that will set a tone for the rest of the day.
MAKE NON-EATING SOCIAL PLANS
Think outside the restaurant when meeting up with friends. Having an active social life is so important for overall health, but it’s more difficult to stay on track when eating at restaurants. If you regularly eat out with friends, suggest meeting up for coffee, a walk, or a workout class instead.
CHOOSE ALCOHOLS WISELY
Alcohol doesn’t have to be off-limits when you’re trying to lose or maintain your weight, but it’s definitely not something you want to consume a lot of. “If you are drinking, choose single alcohols with non-caloric mixers like seltzer,” Harris-Pincus recommends. “If you have wine, make it a spritzer to expand the volume without extra calories.”
TRACK YOUR FOOD
Lots of people track what they eat during the week, but come the weekend, they let the habit lag. “Don’t break a winning streak,” Mills says. The fact is, tracking keeps you accountable. “If you’re the type who doesn’t track your weekdays because you always eat the same things and do the same activities, it’s all the more important for you to track what you eat and do over the weekend.”
LEGALIZE ALL FOODS
One way to make eating healthy on the weekend easier is to allow yourself to have indulgences all week long. “Throughout the whole week, it’s important to remember that you’re allowed to eat anything,” says Anna Mason, a registered dietitian nutritionist. “When we restrict ourselves completely from foods by labeling them as ‘bad’ or ‘illegal,’ things tend to go downhill. Eating a food we’ve told ourselves not to sends us into a tailspin. We figure if we’ve already broken our rule, we might as well just go full steam ahead and start over on Monday.”
Sound familiar? Instead, consider taking away the rules. Ate a chocolate bar that put you over your calorie goals? It’s OK. You’re not defeated. You’re just ready to move on. Legalizing food actually takes some temptation away and can help prevent a restricting-and-binging cycle.
USE THE THREE-BITE RULE
Practice moderation by allowing yourself to have and enjoy indulgences without eating the whole thing. Especially when it comes to dessert, “three bites should be enough to savor the flavor without overdoing it,” Harris-Pincus says.
GO INTO THE WEEKEND PREPARED
Having nothing in the fridge is a common reason for ordering takeout or eating out several times in one weekend. “Monday, Tuesday and Wednesday are easy to stay on track because what you prepped for the week is around and fresh,” Mills says. “By Thursday and certainly Friday, you are out of prepped foods or you’re tired of the leftovers. Plan easy, no-prep dinners for Thursday and Friday that can be made simply with basic, non-perishable ingredients that you can keep stocked in the pantry or freezer.”
You may even want to plan a mid-week trip to the grocery store so you have appealing options at home over the weekend. Plus, if you’re not able to pick up fresh dinner supplies for the week on Sunday, you’ll be set for Monday.