Are you guilty of eating great all week and then throwing down all kinds of junk food and alcohol on the weekend?
Do you feel like you would be closer to your goal if you could just get a better handle on the weekends? It’s like you take 2 steps forward and 1 step back OR worse, 1 step forward and 2 steps back.
I am raising my hand and waving it like crazy! I too can be guilty of the weekend overeating.
Let’s be honest, the weekend sometimes starts on Thursday night, am I right?
I believe there are two reasons we tend to go overboard on food over the weekend:
· We are out of our normal routine. Sleeping in, eating random meals, staying up too late, etc…
· We view weekend days as a reward or celebration instead of just another day.
This week I want to give you some tips on how to get your weekends back in control and start reaching your goals!
1. Wake up about the same time as weekdays.
Think about your weekends. Do you like to sleep in on Saturday or Sunday morning? It is so nice to not have to get up and rush around to get to work, get the kids to school, feed the dogs, etc… BUT, when you sleep in, you are throwing your body off its routine which can lead to more hunger, cravings and low energy.
Instead of sleeping in, try to get up at your regular time (or at least close to your weekday time). You will not upset your system and it can help you stick to more of your healthier habits (following tips).
2. Eat a normal-sized and balanced breakfast at your usual time.
People tend to skip breakfast and eat a brunch or have a larger mid-day meal on the weekends. This can set your hormones into a frenzy! Eat a healthy breakfast at your normal time. This will set your hunger hormones into motion and keep you from having cravings. If you eat a large meal later in the morning or for an early lunch, it can make it hard to know when to eat next and you may tend to overeat in the evening. It’s best to keep your eating routine close to the same.
Another thing people like to do is make a “special” breakfast on the weekends like pancakes, waffles, French toast, etc… That is fine, but be careful to not overeat these higher-sugar meals, especially if it’s later in the morning or noon. This is a good way to set off a whole string of sugar cravings for the rest of the day! Be sure to eat protein and fiber with your sugar. If you want waffles or pancakes – try adding in some protein powder to the mix OR at least add some eggs or other protein to your meal.
3. Cook at home instead of eating out.
Weekends are also a time to be social and get out! This often means eating out at restaurants with friends. This is fun and should be done occasionally, but when you make your whole weekend about eating out and indulging in foods you don’t normally eat on the weekdays, you are setting yourself up for possible weight gain and/or resistance to weight loss. We all know that restaurants load up on extra oil, salt and sugar. All of these things are not good for our “girlish figures.” Ha!
One way to combat this is to start cooking more at home. Invite friends over, cook new recipes, try new foods. You can still keep the social, fun and adventurous aspects by cooking new things! You may even save some money doing this too!
4. Make Better Choices When Eating Out
Ok, so I know you will want to eat out some, that’s part of the fun of the weekend. When you are not cooking, then try your best to make some healthy choices when eating out. Aim for lean proteins, veggies, healthy fats and satisfying, fiber-filled starches. Reduce how much bread you have from the breadbasket, how many chips you eat, skip the fried foods and limit your alcohol.
Almost every restaurant you go to has a protein and veggie option! Try new types of proteins and new salads! You can also check the menu before you go so you know what to order.
The weekend is a great time to get out and move your body! If you exercise hard all week, then make the weekends about movement, not necessarily hardcore workouts. Find a new park to walk around, ride your bike (or rent one), go hiking, try swimming, find a free class at a local park, play tennis, do a fundraiser walk, etc… Just move your body!
By exercising and eating at home more, you can certainly see some positive changes in your body!
6. Plan ahead.
Just like the weekdays, it’s a great idea to plan your weekends ahead of time! Make a menu, schedule in your exercise, and set your social calendar for a healthy weekend. When you don’t have a plan, that’s when it’s easier to just eat out, skip meals and waste away your weekend staring at the TV watching Netflix. It’s ok if you want to rest and watch some TV, but when you have a fun and healthy plan in place, you will feel more motivated. You can even schedule in some naps!
7. Be the leader.
When it comes to the weekend, it’s easy to let everyone else take over your time off. This can mean your kids, your kids’ activities, your friends, your family, etc… It’s YOUR weekend, be the boss of your time and do what you need to ensure you get the rest, the exercise and the nutrition you need.
Also, if you do go out or have people over, you can be the leader by eating healthy and offering healthy options to your guests as well. If you do go out, you don’t have to eat unhealthy food just because other people are. Be the leader and order better options, you might just encourage the others to do the same!
8. Don’t stay up too late!
The weekend is time to rest, so why do people stay up so late? Staying up too late is the reason you need to sleep in, which means you may skip a meal which leads to overeating your first meal and then your entire system is all whacked!
Not only will it make you want to eat poorly and skip exercising, it will make Monday even harder.
Even though I make this tip last, it’s probably the most important! When you get to bed at a decent hour, you will wake up easier and it will be easier to stick to your healthy plans!
There really is no magic cure for the weekend binges. Not only will it help by keeping your schedule close to normal, cooking more and exercising, but having a true desire to stay healthy is important.
If it’s important to you, you will find a way.
If it’s NOT important to you, then you will find excuses.
Weekend Pumpkin Protein Pancakes or Waffles
• 2 cups old fashioned oats (I use certified gluten free oats)
• ½ cup of vanilla protein powder (I use plant-based)
• ½ Tbsp baking powder
• 1/4 tsp salt
• 1 Tbsp. cinnamon (adjust to your liking)
• ½ Tbsp. nutmeg (adjust to your liking)
• 1 cup milk (I used unsweetened coconut milk)
• ½ can of pumpkin puree
• 2 eggs
• 3 Tbsp pure maple syrup (could skip if want less sugar)
• 2 tsp apple cider vinegar
• 1 tsp vanilla extract
Start by blending the oats into an oatmeal flour. Put oats into your blender and puree until a fine powder. After blending, put in a separate bowl and stir in baking powder, salt and spices.
Add milk, pumpkin puree, eggs, syrup, cider vinegar, and vanilla to blender and puree 20-30 seconds, or until combined.
Add the dry ingredients into the blender with wet ingredients and blend until smooth. You will need to scrape the side of the blender several times to get all the ingredients mixed in. Add more milk if it’s too thick.
Let mixture rest for about 5 minutes while you heat a large skillet over medium heat. Grease the skillet with a little extra butter/ghee/oil or nonstick spray.
Scoop batter into skillet (I use a 1/4 cup measuring cup for this). Cook 3-5 minutes, or until bubbles form on the surface. Flip pancakes and cook another 1-2 minutes or until cooked through. Repeat with remaining batter.
Do you need more support, motivation and accountability to eat better, exercise and live your healthiest life? I have a program JUST FOR YOU! Contact me today at email@example.com and set up a complimentary consultation to see how I can help you!