How did you do this past Valentine's Day weekend? Did the
holiday, as well as the cold and snow cause you to throw your diet plans out
the window?
Here is info from a great email I received from AllisonMoyer Fitness, whom I follow on a daily basis. In it she shares her 7 tips for
staying on track during the weekend:
All too often I hear "I did great during the week, but
I blew my diet on the weekend." It's time to break that on-again,
off-again diet mentality. If you have a history of yo-yo dieting, make sure
that you're not alternating between being "good" and "bad" throughout
the course of a week. Much of this comes simply from changing how you view the
weekend. Instead of seeing it as a time to "rebel" and
"cheat", view it as time for YOU. Instead of rewarding yourself with
food, reward yourself with some downtime, rest, or relaxation. Remember that
healthy body composition is about sustainable lifestyle changes, not just a
diet plan you adhere to Monday through Friday. Results stem from consistency
and creating a healthy relationship with food. TRUST ME- there is nothing
healthy about overindulging during the weekend and spending the week trying to
atone for it. Instead- begin to focus on making good choices every..
single...day. INCLUDING SATURDAY AND SUNDAY.
1) Revisit your goals during the weekend by planning for the
week ahead. With extra time on your hands, why not take a Sunday afternoon or
evening to maybe plan out your meals, hit the grocery store, and do some food
prep for the week ahead? That way, when your busy week gets even busier, you'll
already have a leg up. Think about some personal goals you want to achieve for
the week- write them down on post its and place them where you can see them.
For example "eat all meals" or "stop snacking."
2) Plan for relaxation- it's the BEST reward for a hard
week. Most people want to reward themselves with junk food or late nights out
or drinks, but this is only going to be counterproductive to your goals. Most
of us are busy during the week and even our weekends can become non-stop
errands, chores, work and travel if we aren't careful. So schedule some
downtime for at least an hour or two. Whether it's simply sitting and scrolling
the TV channels, reading, seeing a movie with friends or even just sitting and
reflecting quietly, do something every weekend that recharges you. You'll not
only feel better, but also beat stress which helps with body composition goals.
3) Stick to your usual sleep schedule as best you can. 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 also interferes
with weight loss. Changing your sleep schedule can also make it harder to fall
asleep on Sunday night which could set you up for a tired Monday morning and a
bad start to the week.
4) Get a workout in.The best part of the weekend is that you
have more free time. Even if you don't do your usual training- do something. I
personally like to take hot yoga on my weekends and go for long runs. You could
go for a walk, try a new class, or meet up with some friends for a training
date. Use the weekend as a time to refresh your workout and get more activity
in without feeling rushed. Training on the weekends also helps keep you focused
on your goals- often times if we take both Saturday and Sunday off we tend to
lose sight of our fitness pursuits.
5) Eat like it's a weekday. When you think about it, it
makes NO 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 becomes all too easy to just "forget" to eat on the
weekend or skip meals and then just "make up" for it later by over
indulging. Make it a point to stick to a schedule, one that mimics your
Monday-Friday schedule as much as possible. Be sure that if you're on the go or
have things to do that you pack healthy meal options or snacks.
6) Schedule your check in with your coach, or your weekly
weigh in for Monday morning. This can be one REALLY effective way of keeping
you on track- knowing that you have to step on the scale, take progress
pictures, or report to your coach!
7) Don't allow one slip up on the weekend to turn into two
days of downward spiraling. If by chance you do make a bad choice on the
weekend, or slip up, get control of the situation right away. Make a better
choice IMMEDIATELY at your next meal and get yourself back on track. Don't
allow one "whoops" to become two full days of erratic over-eating.
