Healthy Weekend Warriors

Chandi Schwab
We all know how it goes. You make good food choices, avoid temptations, and work out every morning only to find that on Friday or Saturday night, your willpower goes out the window. Somehow you begin noshing on hamburgers and fries,then snoozing through your Spin class the next morning. Sound familiar?

The weekend sure can make our weight-loss goals challenging. Why? Well, during the week, we tend to plan ahead and follow a schedule. We get up, eat breakfast, head to work, eat planned snacks during our breaks, enjoy lunch at the same scheduled time each day, and find ways to squeeze in exercise. Many of us even pack a whole day's worth of food and do pretty well at making healthy decisions day to day.

During the weekend, it might seem that all bets are off. Without a set schedule (and more opportunities for temptation) one weekend can easily undo a whole week of healthy habits.

So, how do you change your unhealthy weekend habits? A good start would be to begin incorporating these healthy weekend tips so you can stay healthy—and on track!

1. Squeeze in a longer workout
The best part of the weekend is that you have more free time. So while you might not be able to squeeze in a 30-minute run over lunch during the week, you can use the weekend to go for a longer run at a beautiful park nearby. Or go to the gym to try a new hour-long class. Use the weekend as a time to refresh your workout and get more activity in without feeling rushed.

2. Eat like it's a weekday
When you think about it, it doesn't really make much 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 can be easy to skip meals on the weekend and then make up for it later by overindulging at dinner. So, make a point to eat breakfast, lunch and dinner while sitting down. Pack snacks for when you're on the go, and follow a schedule just like you would during the week. Your body will thank you!

3. Stick to your usual sleep schedule
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 could also interfere with weight loss. Just think of all those times you stayed up later than usual, got hungry and ended up eating something unhealthy! Changing your sleep schedule can also make it harder to fall asleep on Sunday night which could set you up for a tired Monday.

4. Get outdoors
Because most of us work indoors during the daylight hours, the weekend provides a nice opportunity to get outside, see the sun and connect with nature. Heading outside can boost your body's production of vitamin D, plus studies show that people are happier when they spend time out in nature. So, get out there and enjoy the great outdoors!

5. Fuel yourself for weekday success
Ask yourself honestly if you pushed yourself too hard with workouts or restricted your food or calories too much during the week. If so, come Friday, your body may be hungry and tired, which can lead to overeating and under exercising on the weekend. Remember to practice moderation every day, eating and exercising in a way that you can sustain for the long haul—not just a few days or weeks.

6.Make water your first choice
Why drink more water then coffee, soda or even juice? Anything other than water has caffeine, sugar and other additives that the body needs to filter, break down or store. And after all of that, the body may not end being hydrated the way that it needs to be.
Juices are good for you and definitely better than coffee or soda, but juices contain sugars that can add to your caloric content. Juices contain vitamins but they do not hydrate your body as well as water can.
This does not mean that you should never drink other beverages. However you do need to make sure that you are getting enough water into your body. 2 to 3 liters is an average of the amount water that you should consume on a daily basis. You will never have to worry about drinking too water. People that are ill from the common cold or are suffering from high blood pressure or any other illness are instructed to drink as much water as they can.

7. Plan for relaxation
Most of us are busy during the week and even our weekends seem to become non-stop errands, chores, work and travel. So how do you find time to relax? Take the whole weekend (or at least part of it) to schedule some downtime for at least an hour or two. Whether it's practicing your favorite hobby, seeing a movie with friends or even meditating quietly, do something every weekend that recharges you. You'll not only feel better, but also beat stress (which may also help you drop a few pounds).

8. Break the on-again, off-again diet mentality
If you have a history in yo-yo dieting, make sure that you're not alternating between being "good" and "bad" throughout the course of a week. View the weekend as time for you—not a time to rebel or "cheat" on your diet and exercise plan. Remember that being at a healthy weight is about sustainable healthy lifestyle changes, not just a diet and exercise plan that you can maintain Monday through Friday. Revisit your goals and recommit to making healthy and realistic choices every day that set you up for success in the long term.

9. Weigh in Monday morning
If you need extra help being accountable over the weekend, schedule your weekly weigh-in for Monday morning. Knowing that you'll step on the scale at the start of the week can help you to stay accountable and be more aware of your weekend choices.

10. Plan for the week ahead
What better way to stay healthy on the weekend than by using your extra time to continue to set yourself up for success? Take a Saturday afternoon or evening to plan your meals, hit the grocery store, and do some big batch cooking for the week ahead. That way, when your busy week gets even busier, you'll already be ahead of the curve and able to stay on track! Don't forget about laundering your workout clothes, packing your gym bag, and getting prepared for workouts, too.

Hope this helps!!Good Luck!!:)