Structured weekdays help us stay on course with healthy eating habits, but many of those regimens fly out the window on weekends. One study estimates we eat an extra 222 calories over the course of the weekend; another shows we eat an average of 3,500 calories on Saturdays alone. The following four strategies can help you enjoy the weekend without dreading the scale on Monday.
1. Be a weekend warrior. Between dinner dates and family barbecues, consuming more calories is often inevitable on busy weekends. Tip the balance back in your favor by upping your exercise, too. Add intensity or time to your normal workouts. Challenge yourself to bike, or walk to brunch and play dates instead of driving.
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2. Splurge smart. Planning your weekend splurge motivates you to turn down mindless nibbles and fully enjoy your chosen treat. If you do fall off the wagon, don’t wait until Monday to get back on track. Start again with your next weekend meal.
3. Continue some weekday rituals. Those who successfully maintain weight loss have similar eating patterns seven days a week, according to the National Weight Control Registry. Start Saturday and Sunday with your typical weekday breakfast, continue tracking steps with a pedometer or logging in your food journal, and hop on the scale at least once over the weekend.
4. Set yourself up for a successful week. Weekends are not all diet danger zones. They also present the opportunity to plan ahead for the week. Schedule workouts, plan meals, and do some kitchen prep. Chop vegetables, cook whole grains and proteins in large batches, and portion out healthy snacks. A few hours of planning on the weekend can set you up for a healthy, successful week.
