Weekends are supposed to be a time for relaxation and joy, right? You've been diligent all week, sticking to your goals. But then Friday evening rolls around, and before you know it, you've eaten half a pizza and a pint of ice cream while binging Jersey Shore.
Have you ever found yourself in a situation where one treat turns into an all-out feast? We've all been there. The trick is not to let a small slip-up define your entire weekend.
It's essential to recognize that the weekend isn't just a tiny fragment of our lives; it constitutes a significant 30% of our week. If you think about it, two out of seven days is a substantial portion. This means that if we let our habits slide on the weekend, we're essentially being inconsistent with our goals almost one-third of the time. So, it's not just about making sure weekdays align with our health and wellness goals. To truly integrate healthy living into our lifestyle, we need to ensure that we're consistently mindful, even during those relaxing weekend vibes. By acknowledging the weight weekends carry in our overall well-being, we can make more informed and balanced decisions, ensuring that our commitment remains steady, seven days a week.
So, what causes these weekend indulgences?
The Weekend Culprits:
1. Over-restricting During the Week: Often, being too strict with your weekday diet can lead to overcompensation during the weekend. Aiming for balance throughout the week can prevent those weekend overindulgence. Undereating during the week is a recipe for disaster. Instead, focus on fueling your body with proper nutrition- hitting your protein goals and filling your plate with fresh vegetables and fruits. Then when the weekend comes around, you aren't feeling deprived.
Plan your treats for the weekend. Maybe you are going out to brunch with friends on Saturday. Set yourself up for success by scheduling your treat meal for this time. Allow this to be your indulgence, and then move on, don't let one treat spoil all your progress. Plan for success! If you have more than one social gathering, keep reading for more tips you can incorporate.
2. Inconsistency: Adopting a consistent approach to health and wellness, rather than a restrictive weekday vs. indulgent weekend mindset, can lead to long-term success. Viewing every day as a chance to make balanced choices can help prevent those extreme swings.
The all-or-nothing mentality will sabotage your results.
We need to find a balance that is sustainable for YOU!
The Guide to a Balanced Weekend:
1. Ditch the "Diet" Perspective: Treat every day as an opportunity to nourish your body. If you fancy a treat, go for it in moderation. There's no need for 'cheat days' if you consistently make mindful choices. You can build in treats daily, just be mindful of portions and make healthy substitutions. A square or two of dark chocolate might satisfy that sweet tooth. Or a bowl of Greek yogurt with berries instead of ice cream every night. Save the ice cream for a once-a-week treat!
2. Prioritize Nutrient-Dense Whole Foods: Aim to fill your plate with wholesome foods most of the time. Foods like avocados, quinoa, sweet potatoes, and clean protein sources (wild-caught fish, organic chicken and eggs, bison burgers, or lean cuts of beef) can keep you satisfied, reducing the desire to binge. And when we hit our protein goal, we are way less likely to overeat- it's a fact!
3. Moderate Alcohol Intake: I'm not saying cut out alcohol completely, but perhaps limit it. Be conscious of what you're mixing with – opt for healthier mixers like water with a splash of fruit juice. And remember, hydration is key; intersperse alcoholic drinks with water.
Aim for consuming 1-2 drinks 1-2 days a week or less. When we drink, our body prioritizes burning the alcohol over metabolizing other macros and over burning fat for up to 24 hours. If your goal is to lose fat, you can see how this would disrupt the process. Sometimes we have to make short-term sacrifices for long-term gains.
You may find it is the social component you crave more than the alcohol. Try substituting the alcoholic beverage for a low-sugar mocktail or even sparkling water with lime. You won't miss the hangover!
4. Stay Active: Don't let your fitness routine slide just because it's the weekend. Find enjoyable ways to move – whether it's a dance class, a long walk, or a fun gym session.
Try to move every single day- aim for around 10K steps daily. This can mean going for a walk, riding a bike or playing your favorite sport.
5. Surround Yourself with Support: Engage with friends or groups that support your health goals. Instead of brunch, how about a group fitness class followed by a healthy homemade lunch?
6. Mindful Eating: Be conscious of your choices. Eat when you're hungry, not out of boredom. Replace mindless snacking with activities that bring you genuine joy.
Tips for Social Gatherings:
Relish the company more than the food
Don't fret about every bite. Stay mindful- build meals around protein and fill your plate with veggies, especially leafy greens
Consider a healthy snack before heading out- a protein shake, veggies with hummus or a small handful of almonds or macadamia nuts with a piece of fruit can help you avoid overindulging later
Avoid the chips, bread, and empty carbs
Bring a nutritious dish to share, like a quinoa salad or honey-glazed brussels sprouts
Focus on quality, not quantity – savor each bite
Keep tabs on your alcohol intake. Try lighter cocktails, like a seltzer-based mojito
Avoid going back for seconds and choose either dessert or alcohol (not both)
With a balanced approach, weekends won't feel like a dietary challenge but rather a continuation of your wellness journey. Embrace each day as a new opportunity, and remember, it's all about finding what works best for you.
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