It’s pretty easy to stick with healthy nutrition habits when we’re in our normal routine with structured time, and planned and prepped meals, right? But for lots of women, when the weekend hits, all that effort goes right out the window.
And it might not seem like that big of a deal…it’s just a few days, right?
Well, not exactly…cuz your weekend habits could be the very thing holding you back from getting the results you want.
Think about it- Even if you eat super well Monday-Thursday then let loose Friday, Saturday & Sunday, that’s roughly 12 days out of the month you’re not paying attention to your eating habits, which means you’re taking 43% of the week off from working towards your goal– not so benign, right?! We can’t exactly expect to reach a goal putting in just 57% effort.
Now I’m not saying that there isn’t room for #TreatYoSelf moments (those are actually key to your overall success) on the weekends, but it’s important to keep your health goals in mind, always.
And since the weekend is here, I wanna share a few tips with you on how to maybe take that 43% and cut it in half, at least, so you can wake up on Monday feeling like you nailed the weekend and can just slide into the new week without feeling like you need to start over again.
1. Wake up at the same time on Saturday and Sunday as you do on Monday or Tuesday.
Lack of structure and an inconsistent schedule can throw us off, big time. When we bring in a little more consistency into the weekends so that it actually mirrors what we do during the week, it can be really helpful. Set your alarm for the same time (I know…kinda sucks at first, but trust me!), do your morning routine (#waterbeforecoffee first, obviously!), eat a similar breakfast, then start your day! Your circadian rhythm will thank you, too, which means you’ll make naturally healthier food choices and feeling more energized!
2. Don’t hate me for saying this but…limit your alcohol.
A lot of people use alcohol as a way to relax and socialize on the weekends, and I’m right there with them! But we have to be smart about it. Hydrate like a mofo before you start drinking and set a limit for yourself on how many drinks you’re having. My personal limit is 3 drinks or I’ll hate myself the next morning ha! And you know that hangover spills into less than ideal food choices the next day…it’s a snowball effect that really isn’t worth it. Drink responsibly!
3. Plan your meals, snacks & indulgences.
It’s SO HELPFUL to write down your game plan. What’s for breakfast. lunch & dinner? What are your snack options? What about your #TreatYoSelf moments? And yes, you want to physically write this down. Not only will you feel more prepared and organized, but you’ll be a LOT more likely to stick to your plan if you put your thoughts down onto paper.
4. Get smart when eating out.
If you like to go out to eat on the weekends, look at the menu for the restaurant online before you go so you can see what healthy options they offer and decide ahead of time what you’re going to order. Then when you get to the restaurant, don’t even open the menu. Stick to your guns, order what you already chose and enjoy every bite. Another favorite tip: Choose One- bread basket, appetizer, cocktail or dessert. Not all three, not all four. One, mayyybe two.
5. Don’t let one setback knock you off your feet.
If you screw up and overeat or you skip your workouts or you drink too much one night, don’t panic! Just make sure your next meal is aligned with your goals and keep on going. And tell that self-sabotaging voice in your head to take a seat 😉
BONUS TIP: Moderation is key- not just on the weekends, but all week long.
Restriction, deprivation and dieting always leads to a rebound. Always. So be sure to work some fun foods into your weekly diet, eat and enjoy your favorite foods regularly and leave the guilt behind.
One thing I help my one-on-one clients do is create consistency in their weekly nutrition habits whether it the weekend, or they’re on vacation or they have a bunch of unexpected structured time. Finding a way to automate your eating habits is key, and I can help you do that!
Enrollment for my Nutrition Revival 1:1 coaching program isn’t open yet, but if you wanna know when spots do open up in early February, click here add your name to the waitlist.
When you become a part of the waitlist, I’ll send you a few bonus tips for how to get mindful and how to be someone who is in the drivers seat of their choices and ultimately their results! AND you’ll get to apply for a spot in Nutrition Revival a week before anyone else!
Click here and let’s get you consistent with those nutrition habits once and for all!