1. Incorporate
a longer workout. The best part of the weekend is that you 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 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.
2. Eat
like it's a weekday. When you think about it, it doesn't 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 easy
to skip meals on the weekend and then 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!
3.
Stick to your usual sleep schedule. Are you someone who has a firm bedtime
during the week only to stay up late and sleep in on the weekends? Changing
your sleep patterns could throw off your schedule (hard to eat breakfast when
you get up at noon!), and could also interfere with weight loss. Just think of
all those times you stayed up later than usual, got hungry and ended up eating
something unhealthy! Changing your sleep schedule can also make it harder to
fall asleep on Sunday night which could set you up for a tired Monday.
4. Get
outdoors. Because most of us work indoors during the daylight hours, the
weekend provides a nice opportunity to get outside, see the sun and connect
with nature. Heading outside 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!
5. Fuel
yourself for weekday success. Ask yourself honestly if you pushed yourself too
hard with workouts or restricted your food choices too much during the week. If
so, come Friday, your body may be hungry and tired, which can lead to
overeating and underexercising on 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 forgo the soda, beer and wine during the
week, we loosen up over the weekend and indulge. Just because you were
"good" during the week doesn't mean that it's OK to make up for that
with one night of all-out binge drinking.
7. Plan
for relaxation. Most of us are busy during the week and even our weekends seem
to become non-stop errands, chores, work and travel. 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.
8.
The weekend is for you. Break the 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 at a healthy weight is about sustainable healthy
lifestyle changes, not just a diet and exercise plan that you can maintain
Monday through Friday. Revisit your goals and recommit to making healthy and
realistic choices every day that set you up for success in the long term.
9. 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! Don't
forget about laundering your workout clothes, packing your gym bag, and getting
prepared for workouts, too.
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