Do you find yourself smashing your health goals Monday through Friday, only to watch them crumble as soon as the weekend hits? You’re not alone. For many, weekends are a minefield of temptations – from brunches with friends to Sunday night takeaway. As a nutritionist, I’ve heard countless clients lament, “I’m great during the week, but weekends are my downfall!”
But here’s the good news: maintaining your healthy eating habits doesn’t mean saying goodbye to weekend fun. In this blog, I’ll explore proven strategies to help you stay on track, even when faced with social events, restaurant menus, and the call of your couch. Whether you’re trying to lose weight, manage a health condition, or simply feel your best, these tips will empower you to make choices that align with your goals – seven days a week.
Are you ready to conquer your weekend eating habits and wake up Monday morning feeling great? Let’s dive in!
Prepare, Prepare, Prepare!
The key to success is preparation. Here’s how to set yourself up for a healthy weekend:
- Choose the healthiest option at the restaurant. When looking at the menu decide which dishes align with your eating style. You’ll often find that the healthier choices are dishes you enjoy anyway! I often look at the menu before going, so if I get distracted talking, I’m ready to order and don’t make a rushed choice – which I often regret!
- Stock your pantry. Keep healthy staples on hand for those moments when you’re too tired to shop or cook an elaborate meal. These can be pantry items or items that last longer in the fridge/freezer such as pickles, cheese, root vegetables, frozen vegetables and meat. I am a big fan of sauerkraut and enjoy a tasting plate of sauerkraut, gherkins, cheese, carrot sticks and rye crackers. A simple, tasty meal that’s very quick to prepare.
- Batch cook and freeze. Prepare meals in advance and freeze portions for later. This way, you’ll always have a healthy option ready to go.
- Include strategies for dealing with alcohol in your weekend survival kit. Stock up on non-alcoholic alternatives or low-alcohol options for social situations.
Mindset Matters
Your mindset plays a crucial role in sticking to your health goals. Remember:
- Keep your ‘why’ in focus: Remind yourself why you started this journey in the first place. Take time to work out the real motivation behind making these changes and keep that in mind when tempted to stray.
- Understand your body: Some clients discover that eating wheat leads to inflammation, pain and weight gain. This is often the clients who tell me they love bread. Our bodies are clever, they will notice the little bit of bread you eat. If wheat is inflammatory for you, eating just a slice of bread on the weekend can lead to inflammation and lead to slow progress towards your health goals. Be strong and avoid food you know is harmful to your body.
- You’re in control: Don’t let social pressure derail your progress. You’re in charge of your health decisions. If people are mocking you or not supportive of your choices, they may not understand the importance to you or they may be jealous as they see you with the strength and the motivation to make the changes and the results that you are achieving!
Successfully Navigating Social Situations
Social events don’t have to be avoided or disappointing.
- Be honest: Don’t be afraid to explain your dietary needs to hosts or friends. Remember, it’s often not a big deal. Most people are understanding of dietary restrictions these days, especially if they understand you are doing this for your health.
- Offer to bring a dish: When going to a friends house for a meal, politely explain your dietary needs and offer to bring a dish. This ensures you’ll have something you can eat at gatherings.
- Alcohol strategy: Develop a plan for managing alcohol at social events. This could include alternating alcoholic drinks with water, choosing lower-alcohol options, or politely declining altogether. Your social survival doesn’t depend on alcohol consumption.
- Suggest alternative gatherings which enable you to stick to your goals. Instead of meeting for coffee, go for a walk. Rather than meeting at a restaurant or pub, suggest a picnic.
Listen to Your Body
Pay attention to how different choices make you feel:
- Notice the effects: If you do indulge in unhealthy foods or too much alcohol, take note of how it affects your body and mood and compare this to when you maintain your healthy eating habits. Sometimes the effects are immediate and you’ll notice bloating, discomfort or won’t be able to sleep. Other habits only have subtle impacts and you may not notice it until you see the weight creeping back on or the energy dipping. If so, think about what habits you have slipped back into?
- Think long-term: Remember that your choices impact your long-term health and well-being. You may think it’s only one weekend, or I’ll make changes after our next holiday. But imagine how much closer you will be to your health goals if you start making changes now! Think about where you want to be in 6 months time (health wise) and what you need to do to get there. Set yourself a goal and reward yourself when you reach it!
Understanding the Stress-Eating Connection
Stress can play a significant role in derailing our healthy eating habits, especially on weekends. Here’s how stress impacts our food choices and what you can do about it:
The Weekend Stress Factor
Weekends, ironically meant for relaxation, can bring their own set of stressors:
- Pressure to socialize and attend events
- Catching up on household chores
- Planning for the upcoming week
- Transitioning from work mode to relaxation mode
These stressors can lead to emotional eating, poor food choices, and overindulgence.
How Stress Affects Eating Habits
- Stress increases cortisol levels, which can boost cravings for high-fat, high-sugar foods
- Stress can lead to mindless eating or using food as a coping mechanism
- Time constraints from weekend activities may result in choosing convenient, less healthy options
Strategies to Combat Stress-Induced Eating
- Practice Mindfulness: Before reaching for food, pause and ask yourself if you’re truly hungry or just stressed.
- Plan Stress-Relief Activities: Schedule relaxing activities like yoga, meditation, or a nature walk to manage stress without food.
- Prep Healthy Meals: Have nutritious, satisfying meals ready for when stress hits. Think cut vegetables ready to quickly pan fry with protein such as a piece of steak, fish or chicken. Have a bag of salad leaves which can be served quickly with BBQ chicken.
- Stay Hydrated: Sometimes thirst masquerades as hunger. Keep a water bottle handy and aim to drink consistently throughout the day.
- Get Enough Sleep: Lack of sleep can increase stress and hunger hormones. Prioritize good sleep hygiene, even on weekends.
By understanding the connection between stress and eating, you can develop strategies to maintain your healthy habits even when weekend stress threatens to derail your progress. Remember, it’s not about perfection, but about making conscious choices that support your overall well-being.
Your Weekend Survival Plan
Maintaining healthy habits on weekends is challenging, but with the right strategies, it’s absolutely achievable. By preparing in advance, keeping a positive mindset, navigating social situations (and alcohol) wisely, and listening to your body, you can stay on track seven days a week.
Your weekend survival isn’t about deprivation—it’s about making conscious choices that align with your health goals. This includes being mindful of alcohol consumption and managing stress effectively.
Remember, each weekend you navigate successfully builds resilience and reinforces habits that benefit you beyond just Saturday and Sunday. You’ve got this! Here’s to your health, happiness, and weekend survival success!
Kim Healey
Nutritionist
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