For many of us, weekends are a time to relax, indulge, and unwind from the busy week. However, those two glorious days can often lead to undoing all of the hard work we’ve put in during the week when it comes to maintaining a healthy diet and staying active. Between brunches, dinners, and less structured schedules, it’s easy to let loose and see that reflected on the scale by Monday.
The good news? You don’t have to sacrifice fun or enjoyment to avoid weekend weight gain. By following a few simple strategies, you can stay on track while still enjoying your time off.
1. Plan Your Indulgences
Weekends are made for indulgence, but there’s a big difference between intentional indulgence and mindless eating. If you know you’ll be enjoying a dinner out or brunch with friends, plan for it! Instead of letting the entire weekend turn into a free-for-all, select one or two meals where you plan to enjoy yourself, and make healthier choices at other times.
- Actionable Tip: If you’re heading out for a night on the town, eat a balanced meal beforehand so you don’t go overboard on empty-calorie appetizers and drinks. This way, you can enjoy your indulgence without going too far off track.
2. Don’t Skip Workouts
It’s tempting to take the weekend off from your fitness routine, but keeping up some level of activity is essential for maintaining your progress. That doesn’t mean you need to stick to an intense gym session; even a short workout can help balance out weekend indulgences and keep your metabolism running strong.
- Actionable Tip: Schedule a 20-30 minute workout on Saturday or Sunday morning. It could be as simple as a brisk walk, a home HIIT session, or a fun outdoor activity like hiking or biking. You’ll feel more energized and less guilty about indulging later.
3. Watch Your Alcohol Intake
One of the biggest culprits of weekend weight gain is alcohol. Not only are alcoholic drinks loaded with hidden calories, but they also tend to lower your inhibitions when it comes to food choices. The more you drink, the more likely you are to reach for late-night snacks or indulge in that extra slice of pizza.
- Actionable Tip: Opt for lower-calorie drinks like vodka soda with lime or a light beer, and alternate each alcoholic beverage with a glass of water to stay hydrated and avoid over-drinking.
4. Stay Mindful with Portions
Eating out or attending social gatherings often means large portions, which can lead to overeating without realizing it. Being mindful of your portion sizes can help you enjoy your meals without going overboard.
- Actionable Tip: At restaurants, consider sharing an entrée or ordering a side salad or vegetable dish to balance your meal. If you’re at a party, fill your plate once and step away from the food table to avoid grazing mindlessly.
5. Hydrate, Hydrate, Hydrate
Dehydration is often mistaken for hunger, leading to unnecessary snacking. Alcohol and indulgent foods can also lead to dehydration, which worsens over the weekend. By staying hydrated, you’ll be less likely to confuse thirst for hunger and more likely to make healthier choices.
- Actionable Tip: Start your day with a large glass of water, and aim to drink at least 8 cups throughout the day. Carry a water bottle with you to ensure you’re sipping regularly, especially if you’re out and about.
6. Avoid “Cheat Day” Mentality
It’s easy to view the weekend as a time to let go of all restrictions, especially if you’ve been eating well during the week. However, the “cheat day” mentality can lead to overeating and feeling out of control. Instead, focus on balance and moderation rather than all-or-nothing thinking.
- Actionable Tip: Allow yourself to enjoy your favorite foods, but in moderation. Instead of having a full cheat day, pick one indulgence per day and make healthier choices at other meals.
7. Prioritize Protein and Fiber
Protein and fiber are key players in keeping you full and satisfied, reducing the temptation to snack on unhealthy options. Including high-protein and high-fiber foods in your weekend meals will help stabilize your blood sugar and keep you from feeling overly hungry.
- Actionable Tip: Add protein-rich options like eggs, chicken, or Greek yogurt to your breakfast and lunch. Snack on high-fiber foods like fruits, vegetables, and whole grains to avoid reaching for chips or sweets.
8. Stay Active in Social Settings
Weekends are often filled with social activities, and it’s easy to associate socializing with sitting, eating, and drinking. However, adding an active element to your plans can make a huge difference in avoiding weight gain.
- Actionable Tip: Instead of meeting a friend for coffee or a meal, suggest a walk, bike ride, or outdoor activity. Not only will you burn calories, but you’ll feel more energized and refreshed after being active.
Final Thoughts
Weekends don’t have to sabotage your healthy habits. By making mindful choices, staying active, and planning your indulgences, you can enjoy your time off without regretting it on Monday. Remember, balance is key. You don’t have to be perfect, but a few strategic decisions can help you avoid weekend weight gain while still having fun!