Blog Header Image


March 23, 2021

Does the weekend make it hard for you to stick with your healthy habits? 7 tips for a healthier weekend

Many times I have heard about how the weekend can pose a challenge to our health and weight-loss goals. I can sympathize with that! It can definitely be a struggle when you just want to relax and go with the flow of the weekend!

Let’s dig deeper into why the weekend can be so hard!

Well, during the week, we tend to plan ahead and follow a schedule, maybe you meal prep or plan your dinners out. We get up, eat breakfast, head to work or in the age of Coronavirus - log in to work, eat planned snacks (with high protein of course ;p) during our breaks, enjoy lunch at the same scheduled time each day — as long as no work meetings crop up, and find ways to squeeze in some exercise. Some of you may even pack a whole day’s worth of food and do pretty well at making healthy decisions day to day.

During the weekend, it might seem that all bets are off. Without a set schedule (and more opportunities for temptation) one weekend can easily turn into a spiral of decisions that you don’t typically make during the week!

Think about it though - 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 incorporate some of these healthy tips so you can stay healthy all week—and on track!

Eat like it’s a weekday. Hang on, Hang on - I know that sounds crazy! But think about it, what is really different from Thursday to Saturday? They are both DAYS! ;p

When you think about it, does it really make much sense to eat differently on the weekend than you do during the week? Especially if your food choices during the week keep you fueled and energized! It can be incredibly easy to skip meals on the weekend and then try to make up for it later by overindulging at dinner. So, make a point to eat breakfast, lunch and dinner while sitting down. 

Pack snacks for when you’re on the go, and follow a schedule just like you would during the week. Your body will thank you! Of course, the occasional night out is okay here! But sticking with the plan will help you be more successful and see better results faster!

Squeeze in a longer workout

One of the best parts of the weekend is that you might actually have more free time. So while you might not be able to squeeze in a 30-minute run over lunch during the week, you can use the weekend to go for a longer run at a beautiful park nearby. Or go to the gym - you know Like Water Crossfit! - to try a new hour-long class. Use the weekend as a time to refresh your workout and get more activity in without feeling rushed.

Go the heck outside! Especially with this beautiful weather we have been having this week!

Most of us might work indoors during the daylight hours, the weekend provides a nice opportunity to get outside, see the sun and connect with nature. Heading outside into the sunshine can boost your body’s production of vitamin D, plus studies show that people are happier when they spend time out in nature. So, get out there and enjoy the great outdoors!

Stick to your usual sleep schedule - sleep is so important!

Changing your sleep patterns on the weekend could throw off your schedule - it’s much harder to eat breakfast when you get up at noon! Just think of all those times you stayed up later than usual, got hungry, and ended up eating something unhealthy! Changing your sleep schedule on the weekend can also make it harder to fall asleep on Sunday night which could set you up for a tired Monday.

Limit your drinks - sugary, non-nutritious and alcoholic beverages can add up quickly!

Some of you may skip the pop, beer, and wine during the week, we may 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 those sugary, less nutritious drinks, or try healthier drink swaps if you just can’t forgo that fancy Biggby coffee on Saturday! Practice moderation when it comes to alcohol, too. Just because you were “good” during the week doesn’t mean that it’s the best choice to make up for that with one night of all-out binge drinking.

Plan for relaxation - it is so important to watch your stress levels!

Most of us are busy during the week and even our weekends seem to become non-stop errands, chores, work, and travel (this is so me!). 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. Whether it’s practicing your favorite hobby, seeing a movie with friends, or even meditating quietly, do something every weekend that recharges you. You’ll not only feel better but also beat stress (which may also ) help you drop a few pounds.

Plan for the week ahead

What better way to stay healthy on the weekend than by using your extra time to continue to set yourself up for success? Take a Sunday afternoon or evening to plan your meals, hit the grocery store, and do some big batch cooking for the week ahead. That way, when your busy week gets even busier, you’ll already be ahead of the curve and able to stay on track!

Follow these ideas to get on a healthy track this weekend, and revisit this list to stay healthy for many more weekends to come!

Continue reading