I was so annoyed with myself and my inability to stay on plan, until I learned some easy tips for eating healthy on the weekend! Do you feel frustrated as if it’s almost impossible to continue eating healthy on the weekends? Sure, it’s easy to make good food choices during the week and to stay in routine, until Friday. If you’re like me, the weekends are an array of meeting friends, dining out and my favorite glass of Sauvignon Blanc!
Are you caught in the perpetual cycle of self sabotage? Are you eager to learn a few of the 5 easiest tips for eating healthy on the weekend?
It all starts with creating habits.
1. First and foremost, let’s create a weekend routine!
It’s easier to stay on track during the week days because you have a routine set in place. A typical day may consist of waking up, eating breakfast, driving to work, eating your snacks, a scrumptious planned lunch… you get my point.
But on the weekends, you’re probably sleeping in and just going with the flow, instead of following your normal weekday routine. And that’s the problem. The inconsistency starts first thing in the morning and it just snowballs through the day.
So this weekend try to follow your weekday schedule a little more. Drink a protein shake, then make sure you have your 2nd shake or a healthy lunch, schedule your workout time, then plan ahead for dinner so you can make some healthy choices! Even dinner out can be a success when you avoid the bread dipped in oil and limit your cocktails. And how about asking for dressings and sauces on the side?
Your weekend routine doesn’t have to be exactly the same as your work day but make sure it’s something that is easy to stick to the majority of the time! I like to think in percentages and when I look at my weekend. I always strive to stay on plan 80-90% of the weekend.
2. Prepare a Healthy Dessert!
Find a recipe for a healthy dessert that you love then make a big batch and portion it out! That way you can grab a serving when you’re feeling the cravings. (Notice I said 1 serving; hint, hint) Chocolate Chip Protein Blondies and Smoothie Bowls are a couple of my favorites!
This is also super helpful when there’s tons or treats around. You’ll have your healthy dessert to fall back on in desperate moments. Pssst….you can find lots of those healthy desserts on in my private Coaching Group! Pronuts, protein balls and so much more!!!! Click “here” if you’d like to receive more information.
3. Pick Healthier Options when Eating Out!
Here are the two tips that I always suggest for choosing healthy options when eating out!
First, take a look at the menu online before you go. You can pick a few options so you’re not rushed, instead of something unhealthy because you’re feeling pressured at the restaurant.
Second, don’t be afraid to ask questions about how the meal is prepared and what ingredients are used. If you explain that you have certain restrictions, servers are usually very happy to help.
I will typically say something like this, “I have some food restrictions and need to eat as clean as possible. Can you please grill the salmon (or filet), substitute the mashed potatoes for brown rice and add some steamed asparagus. Please also put all sauces on the side.”
Simple. Right? You just have to ask. With all the food related allergies today, most of your restaurants can easily comply with your requests.
Picking something healthy won’t only help you reach your goals, but help you feel so much better overall too. It’s fun to find healthy restaurants in your area to explore! I’ve even found that many of the dishes I order taste so much better when they’re not drowning in sodium laden sauces.
4. Be Active on the Weekend!
I know laying around on the couch all weekend is super nice some times. But I want to encourage you to walk, hike, ride your bike, or get your 30 minute workouts in on Saturday and Sunday. Here’s one to try! I like to sneak in some fasted cardio on Saturdays and Sundays before the kids are even out of bed. Remember, light cardio keeping your heart rate in a Zone 1 for about 30-40 minutes before you intake any calories (small black coffee is okay). This will actually trick your body into using fat for fuel.
You may not realize it, but when you sit around and watch Netflix all day you’re a lot more likely to be snacking through out the day and that adds up to a lot of unnecessary processed calories! Binge watching = Binge eating!
So not only will some exercise burn calories but it will also make you feel motivated and confident. This will save you from sitting around and munching all day!
5. Dig Deep into your WHY!!!!!
I don’t think I need to say much more about this, but just in case you feel disconnected or perhaps you know you should be doing more, but you need the accountability and motivation… Click here for an initial complimentary consultation to see if you’d benefit from coaching.
Cheering you on!