Fitness Evolution Journal Entry #6

October 10, 2015

The weekends allow us to step out of our work roles, relax, and spend some time doing the things we enjoy most. Typical weekend activities may include meeting friends for drinks, eating out at a restaurant, filling up on popcorn at the theater, or enjoying a lazy afternoon on the couch. The excess calories and lack of physical activity on the weekends can easily derail our clean eating plan and cause us to slowly pack on the pounds. This weekly cycle is frustrating for many people, but it’s not impossible to break out of it! Taking small steps and being mindful can make a big difference.

Here are some of my favorite ways to stay on track :

Build structure and patterns into your weekends.
Many people ”slip up” on the weekends because of a lack of structure.  I try to follow the same sleep patterns I have during the week.  I wake up in the morning at roughly the same time and try to eat my meals at the same time.  This helps me regulate the amount of food I eat each day and prevents me from grazing in the kitchen.

Make sure to eat breakfast.
Eating breakfast on the weekends is just as important as it is during the week.  I like cook/ eat breakfast with my boyfriend on the weekends.  However, I aim to keep my morning meal low in saturated fat and simple sugars.  We love making egg & veggie scrambles along with a few slices of crispy bacon. I save calories and fat by skipping the cheese and jam/ jelly.

Don’t leave the house hungry.*
Heading away from home on an empty stomach makes unhealthy choices much more appealing.  I always have a light snack (such as half a turkey sandwich on whole grain bread or an apple with almond butter) before leaving the house.
*Consider packing a small bag of healthy snacks for the car just in case you are out longer than expected.

Break the on-again, off-again diet mentality.**
I have a history of yo-yo dieting, so it’s EXTRA important to make sure I’m not alternating between being ‘good’ and ‘bad’ throughout the week. I view the weekend as time for me—not a time to rebel or “cheat” on my nutrition and exercise plan. I constantly remind myself that being fit is about sustainable healthy lifestyle changes, not just an eating and exercise plan that I 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.

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? I like to take a Sunday afternoon or evening to plan my meals,  hit the grocery store, and do some big batch prepping & cooking for the week ahead. That way, when my week gets busy, I’m already ahead of the curve and able to stay on track!

We’d love to hear how  YOU plan on staying the course on the weekend? Please share your tips- I want to hear from you.

To Your Dwellness!


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