How to Stay on Track Over the Weekend

Do you feel like the weekends are what’s hindering your progress?  To be honest, they might be!  Friday, Saturday, and Sunday account for 42% of your week.  While it seems like only a few days, it adds up to a significant chunk of your week.  So if you find yourself not making as much progress on your health goals as you’d like, these strategies can help you to be more consistent.

1. Don’t Forget Your Water Bottle

The weekend might be full of travel, gatherings, or activities, which means you may be on the go.  Leaving your water bottle behind can not only leave you feeling slightly dehydrated, but it also might negatively impact your appetite.  Aim to bring a water bottle along so that you can hydrate as usual.

 

2. Make Time for Breakfast

While it may be tempting to skip meals, especially breakfast, resist the urge if you can.  Eating a balanced breakfast is beneficial and helps to set the tone for your day by satiating morning hunger and supplying better energy levels.  Plus, although skipping a meal might initially save on calories, it typically leads to increased hunger later on which could result in eating excess calories. 

 

3. Get Moving

Whether you sign up for a group exercise class, walk outside on a greenway trail, or simply get on your feet doing some much-needed housework, carving out some time to exercise is always a good idea.  The general recommendation for exercise is 150 minutes per week. Not only does exercise help with weight control, but it also leads to better health outcomes.

 

4. Order the Veggies

Do you find yourself eating out more on the weekends?  Us, too.  One meal shouldn’t impact your health goals too much. However, if you find it’s consistently more than one, then it’s likely time to get smart with what you are ordering.  Scan the menu to find options with vegetables.  This food group is low in calories, low in fat, low in sodium, and high in fiber.  Don’t limit yourself to only salads … look for veggie sandwiches, smoothies, or even baked potatoes.

 

5. Know Yourself

Reading articles, like this one, can be helpful in gaining knowledge, but remember that you know yourself the best.  Take a look at what’s hindering you on the weekends and create a plan to work towards breaking the habit.  One common barrier is mindless eating.  This means eating for reasons other than physical hunger.  (Occasionally, it’s fine, but if it’s becoming a pattern, it’s time to reassess). 

 

The Bottom Line

Consistency is key. It all starts with carrying those healthy habits from the weekdays to the weekends.  Prioritize healthy food choices, be consistent with water, don’t skip meals, and remember to move.  Weekends don’t have to deter your progress.  With the right mindset and tools, you can keep your healthy habits strong all week long.