We all make good food choices, try to avoid the temptations, we even work out every morning only to find that on Friday and Saturday night we suddenly fall back into those unhealthy, not so good for you weekend things.
So what can one do to avoid this. Well, we have these 10 great tips to help you keep up with what you’ve doing the whole week and not loose out on all the hard work you put in to stay as healthy as you can be. Remember one weekend can easily undo a whole week of healthy habits.
But weekends don’t have to be this way. In fact, weekends are a great time to practice healthy behaviors because you usually have more time to do so.
So, how do you change your unhealthy weekend habits? A good start would be to begin incorporating these healthy weekend tips so you can stay healthy—and on track!
1. Try and squeeze in a longer workout.
Because on weekends you have a lot more free time. So instead of just a 30-minute run over lunch during the week, you can use the weekend to go for a longer run. Or if you go to the gym, try exercising for an hour longer than you usually do weekdays.
2. Keep your eating habits the same as what you do on weekdays.
Think about it for a second, it doesn’t really make sense to eat differently on weekends. We know it’s really easy to skip meals over the weekend and then try to make up for it later by going for seconds and thirds at dinner. Stick to the plan and make sure you eat breakfast, lunch and dinner while sitting down. Pack snacks for when you’re on the go and follow your schedule just like you would during the week.
3. Don’t suddenly change your usual sleep schedule.
If you a kind of person who has set hours for bedtimes during the week and then only to find yourself staying up late and sleeping in on the weekends? Changing your sleep patterns could throw off your schedule and can also make it harder to fall asleep on Sunday night which could leave you feeling super tired come Monday.
4. Enjoy the great outdoors.
Most of us work indoors during the daylight hours, the weekend gives us a nice opportunity to go outside, check out the sun and spend some time with mother nature. Studies have shown that being outside can boost your body’s production of vitamin D, it also tells us that people are generally happier when they spend time out in nature. What are you waiting for, go out there and explore?
5. Recharge yourself for weekday success.
Ask yourself honestly if you pushed yourself too hard with 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 over the weekend. Remember to practice moderation every day, eating and exercising in a way that you can sustain for the long haul—not just a few days or weeks.
6. Limit your drinks.
While many of us indulge in soda, beer and wine during the week, we loosen up over the weekend and drink more of our calories. Just remember that the calories in beverages can add up quickly if you’re not careful. Go easy on the drinks, or try healthier drink swaps if you just can’t forgo that fancy coffee or sweet tea on Saturday!
7. Take some time to relax.
Most of us are busy during the week and even our weekends seem to become non-stop errands, chores, work etc. So how do you find time to relax? Take the whole weekend (or at least part of it) to schedule some downtime for at least an hour or two. You’ll not only feel better but also beat the stress.
8. Get rid of that 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 healthy is a lifestyle which comes with lots of sacrifices.
9. Check yourself Monday morning.
If you need extra help being accountable over the weekend, schedule your weekend look-back for Monday morning. This will help you stay accountable and be more aware of your weekend choices which will lead to better planning.
10. Start planning for the week ahead.
Take a Sunday afternoon or evening to plan your meals, hit the grocery store and do some big batch cooking for the week ahead. This way, when your week gets even busier like it always does, you’ll already be ahead and able to stay on track! PS. Don’t forget to stick your gym clothes in the washing machine and packing your gym bag well in advance.
A Final word before we go..
Make sure you follow these amazing tips to stay on track this coming weekend, and revisit the list to stay on track for many many more weekends to come! If you need help remembering why not download the Memo Health Assistant app here for free.
Source/Credit: Spark People