This post was written by Jolynn Spann, NP, Parkview Weight Management.
With so many factors playing against us, how can we stay on track with healthy eating habits and avoid weekend sabotage? Before we can answer this question, we need to first understand why weekends are primed with pitfalls.
Why healthy eating falls off on the weekends
Monday through Friday many of us are working and shuffling kids to school, sporting events and activities. We might even manage to bake an exercise routine into the mix. Life gets busy during this time, but it feels more manageable because it has a rhythm and cadence to it.
This routine might also apply to our meals. Maybe weekdays look like a protein shake or yogurt with fruit for breakfast, a salad with cottage cheese for lunch, and some chicken, broccoli and rice for dinner. It’s practically automatic.
But what happens on Friday or Saturday nights, when you get tired of your chicken, rice and broccoli, and have the cumulative stress of a week’s worth of work and social strain coming down upon you? You’re tired, and you feel as though you’ve earned a better meal than chicken, rice and broccoli, and your kids are begging for pizza for dinner. And so, the train goes off the track.
But wait! There are some strategies that can help keep you on a healthy course seven days a week.
Strategy: Structure
Incorporating structure into your routine can help you successfully lose weight during the weekend. Make sure you are sticking to a diet plan every day of the week instead of just Monday through Friday.
Try avoiding severe calorie restriction Monday through Friday, which can lead to overeating on the weekends. When you restrict those calories all week, you feel you need to celebrate your work week's success with food, and it is just easier to eat out or grab fast food choices. This rebound is not a choice; it is more of a predictable biological and psychological response. The following week you must restrict even harder to undo the damage from going overboard from weekend prior and the cycle just repeats itself week after week as it's never just a solution to the problem.
If calorie counting works for you, remember to use it to plan for social events or days when you might have more indulgences. The key is finding a method that you will be able to stick to every day of the week. Find a plan that works for your lifestyle. It’s important this approach improves your relationship with foods and avoids labeling items as “bad” or “good.” Food is fuel, plain and simple. Figure out what you need daily to get from point A to point B.
Strategy: Plan ahead
Your weekend can be full of social events and fun activities, but making sure your health is a top priority is also important. Try these tips for making healthier choices at social events and gatherings:
- Split the meal with another person or take half the meal home for lunch the following day.
- Order off the children's menu if you are able.
- Avoid drinking your calories as these calories tend to add up quickly.
- Skip the desserts.
- When ordering pizza, pair it with a salad instead of just having pizza and soda.
- When you are done with your evening dinner date or meal don’t go straight home. Go to a park and walk around or go to a store and shop for a while so you can walk around.
Strategy: Make a routine
You most likely have a routine Monday through Friday, so why not make a routine for the weekend or extend the habits that are working for you during the week into the weekend?
Try keeping your bedtime routine and wake time the same seven days a week. Use the extra time on the weekend days for:
- Going to the gym
- Meal planning or prepping
- Trying a new activity
- Shopping for and cooking a new meal at home
As part of your healthy weight routine, weigh yourself twice a week on the same scale, once on Monday and once on Friday. This consistency will give you an accurate picture of your progress.
If you feel the weekends have gotten you off track of your diet and you are unable to find the momentum again to lose weight, seek professional help. We are more than happy to help you with your weight loss goals at Parkview Weight Management. Don’t wait to get the additional tools that might get you back on track.
