Weekend Help Tips

Staying On Track Over the Weekend

“I've been good all week long with my eating and exercise. The weekend is here and I just want to relax

and have some fun. All my hard work goes out the window! Oh well, I'll start over again on Monday.”

If you’re like most people, the weekends are not “planned” as well as the weekdays are. Weekends are

less structured and vary from week to week. You may have a wedding one weekend, go out to the movies

another weekend, enjoy a road trip the next weekend. These types of events lead us to poor meal

planning. Without a plan, you're more likely to stray from the healthy habits you have been working so

hard to develop.

So how can you avoid stalling your progress or even gaining weight over the weekend after you have

successfully lost throughout the week? Here are a few tips:

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includes family time. If you are outdoors for long periods of time, pack a healthy “lean and

green” picnic and enjoy that with the family.

Plan family activities like bike rides or walks in the park. This builds in exercise, but also

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that you get enough water. Also, having water handy helps you to avoid high calorie sodas and

juices.

Carry a water bottle with you to your weekend activities. Just like during the week, it’s important

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controlled meals or Ready To Drink Shakes in case you get hungry. If you must have a meal in

the Food Court, pick a healthy option like Saladworks and watch your portion sizes.

If you are doing some mall shopping, avoid the Food Court. Instead, pack some portion

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You’ll have plenty of time to make a healthy choice before you get there.

Plan ahead!! If you are going out to eat, find the restaurant's menu and nutritional information online.

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so that you can evaluate ways to attack your weaknesses.

Keep up with your food and exercise journal on the weekends. Use it to pinpoint your difficulties,

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choices and supplies you with enough food for the week so all you will have to do is reheat.

Batch-cook some of your favorite foods over the weekend. This keeps you thinking about healthy

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you should hit your workouts hard, but on the weekend, take a day off, and the other day, and go

for something lighter like a walk.

Saturday or Sunday is a good day to choose as a rest day from exercise. Monday through Friday

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will be foods not on your weight loss plan, have a shake or bar beforehand. That way you won’t

feel as hungry and can enjoy a few of the healthier foods and not go overboard.

If you know you're going to a social event (wedding, birthday party, girls’ night out) where there

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time after only one drink. Fill your wine glass with diet iced tea or seltzer with lime instead.

Avoid alcohol. Easier said than done for some, but those empty alcohol calories will add up big

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right choices.

Stop the viscous cycle of gaining over the weekend, losing during the week, which in fact keeps your

weight loss at a plateau. “Starting over on Monday,” should be a thing of your old life. Start new every

day! Keep your health the number one reason that you remain on course for a healthy lifestyle.Talk with your Health Coach prior to the weekend and let him/her help you prepare to make the