8 TIPS to stay
on track during
those (long)
weekend
splurges….
Do you feel like you are “good” all week but get off track on
40%
weekends? Well, did you realize that likely
of your year is
weekend-like and the spring is full of “exceptions”? Read on to
take charge of your “off time”!
During the week, we tend to plan ahead and follow a schedule. We get up, eat breakfast, go
to work, eat planned snacks, enjoy lunch at the same time each day and find ways to
squeeze in exercise. During the weekend, especially long weekends, without a set schedule
and more temptations, we can easily undo a whole week of healthy habits. I did a little
calculation about our “exceptions”: In Europe we average 12 official days off, 20-30 vacation
days and 104 weekend days. Accumulated, that’s 141 “special days”…almost 40% of our
year! That means that realistically they require as much management as our weekdays!
Read on for 8 tips to stay on track!
1. Break the yo-yo mentality. Try to stop the on-again / off-again diet mentality between
weekdays and weekends. Ask yourself if you are not judging yourself as "good" or "bad"
throughout the course of a week and if you view the special weekend as time to rebel or
"cheat" on your diet and exercise. Some indulging during weekends has been found to
do no harm, however, for successful weight maintenance it is important to notice these
rhythms and take steps to reverse the upward trends after the weekend. Remember that
being healthy is about sustainable lifestyle changes and taking care of yourself at all
times. Revisit your goals and recommit to making healthy and realistic choices regularly
that set you up for the long term. Remember with balance, variety and moderation you
can eat anything, just not everything!
2. Eat regularly. It can be easier to skip meals on weekends and make up for it by
overindulging later in the day. The overeating can result in the obvious weight problems,
but has also been shown to result in some risky metabolic changes. Aim to eat balanced
meals – including vegetables, proteins and carbohydrates - at regular times, mindfully. If
you are out, keep healthy snacks such as fruits or nuts so that if you get hungry you
have something to tide you over. Eating regularly is especially important if you drink
alcohol as it has been shown that alcohol can have many negative health effects on an
empty stomach.
3. Drink water. On busy weekends, whether travelling or home, it is important to target the
recommended 1.5 litres of water per day. However, exercise, environment, weather and
alcohol drinking must all be considered concerning hydration. Generally, if you drink
enough fluid so that you rarely feel thirsty and your urine is colourless or light yellow,
4.
5.
6.
7.
8.
your fluid intake is probably adequate. One good way to make sure you stay hydrated if
drinking alcohol is to drink a glass of water in between each alcoholic drink. Keeping a
cool water bottle with you when you’re out can also help ensure you drink from it
throughout the day.
Drink alcohol in moderation. While many of us skip the soda, beer and wine during the
week, we tend to loosen up over the weekend and drink more calories. Just because you
were "good" during the week doesn't mean that it's OK to make up for that with a night of
all-out binge drinking. Remember that the calories in beverages can add up quickly and
to drink in moderation. A moderate alcohol intake is defined as up to 1 drink per day for
women and up to 2 drinks per day for men.
Hit the gym or walk to discover! The best part of the weekend is that you have more
free time to refresh your workout and get more activity without feeling rushed. Think long,
relaxing walks, hikes with beautiful views, swimming in crystal blue water or discovering
a new city. If you’re travelling, pack plenty of exercise gear to help you maintain any
fitness progress you have already made and to perhaps compensate for some less
healthy choices you might make throughout the weekend. Incorporating a little exercise
into your break could also help you feel better and make it easier to get back into
a fitness routine when the work week starts back up.
Get outside! Since most of us work indoors during the daylight hours, the weekend
provides an ideal opportunity to get outside, see the sun and connect with nature. Putting
on earphones and taking a walk is a great way to explore and discover what any location
has to offer. Heading outside can also boost your body's production of vitamin D, and
studies show that people are happier when they spend time in nature. If you are staying
in a hotel, why not take advantage of free gym or swimming pool access and if you are
away from home, check out these free apps that can make keeping track of exercise
while travelling fun and easy!
Plan for relaxation. Long weekends are often a time to travel and discover new places
or to stay home and get lots done. However, it is important to schedule some downtime
during the long weekend just to relax or do something that recharges your batteries.
Meditating, listening to music or reading a book are wonderful options. You will not only
likely feel better and enjoy the weekend more, but also reduce stress which has been
shown to be linked to both better sleep and improved eating.
Get your sleep. Changing your sleep patterns could throw off your schedule and lack of
sleep has been proven to interfere with healthy weight maintenance. Changing your
sleep schedule can also make it more difficult to fall asleep on Sunday night - or the end
of the long weekend - which could set you up for a tired workday. You shouldn't need a
vacation from your vacation when the weekend is over!
Now go ahead and splurge….just make it
worth it!