We all know staying on track at the weekends can be the hardest. You’ve been so good all week, eating healthy and hitting your macros, but then Friday lunchtime comes around and the work crew are saying "ah sure we’ll go out to lunch" and your prepped lunch in the fridge gets chucked in the bin. We’ve all been there, but did you know that from Friday lunchtime to Sunday evening is 35% of your week? So if you go off track for the weekend, you’re not giving it 100% and no wonder you aren’t seeing the results you want.
A few tips I use to stay on track at the weekends are:
1. Get into a routine, wake up at the same time, eat your meals at the same time, hit the gym, get a good night’s sleep. Don’t use the weekend as an excuse to let your routine go off track. If you have a good routine going during the week, stick to it at the weekends!!
2. Plan your gym sessions – make a date with a friend to hit the gym, you’re much more likely to go if you’ve made a plan with someone else!! Make plans with friends and instead of always meeting for coffee or drinks, try something different such as indoor rock climbing. or ice skating. Even make a date with friends to go for a walk or cycle is better than sitting around drinking coffee!! Think activity during your weekend!!
3. Prep your meals in advance – even inputting the meals you’re going to have in MyFitnessPal can keep you on track.
4. If you are going out to eat – look up the menu online and see what you can have, good options are usually grilled chicken, fish, steak, salads (dressing on the side), asking for extra chicken in your salad etc., getting a burger without the bun, skipping the fries (I know - no fun, but if you want 100% of the results you need to put in 100% of the effort).
5. Skip the alcohol if possible – this can stall fat loss for days after consumption and can increase appetite leading to the late night pizza or kebab shop run. Who wants to wake up with a half eaten kebab next them?? No thanks...
6. If skipping the alcohol isn’t an option – choose 1 night from the weekend and enjoy 2-3 drinks, choosing lower calorie options like spirits with zero calorie mixers (diet drinks, soda water, fresh lime/lemon). Drink a glass of water in between each drink. If I’m going out with my friends and I’m not drinking, I tend to get a sparkling water with fresh lime, as it still looks like an alcoholic drink so people tend to ask fewer questions, which is usually the cause of discomfort for those non-drinkers out there.
7. If you have friends who just want to eat junk and are trying to force you to eat the junk with them, explain to them you are trying to be healthy and if they still make fun and jokes then maybe you should re-consider your friendship. Friends are supposed to be supportive and help you.
8. If having a night in, instead of the usual chips/dip and bottle of wine, why not go for some homemade dips with veggies such as these here (Greek Yogurt YT video) and some sparkling water with fresh lime. Make healthy alternatives to your favourites, use greek yogurt instead of sour cream and you’ve cut the fat way down and increased the protein content (win win!!!)