10 Tips to Stay on Track Over the Weekend

 photo weight and diets 2_zpsmfzrr7zf.jpgIt’s about making a lifestyle change that produces lasting results. I hope by you incorporating these weekend eating tips you’ll stay on track so that you don’t undo all of that awesome work you’ve put in throughout the week. As you use these tips for weekend eating, remember to be kind to yourself. Lasting change takes time, and there are bound to be bumps along the way. Keep your eye on long-term success by taking one step at a time.

1. Get yourself into a mindset of consistency.
You’ve been mindful all week, and it’s showing! Your energy is up, the scale may be down, your clothes are fighting looser. It’s easy to slip into the state of mind that tells you the weekend is time to indulge. Stay on track by committing to eating the same healthy foods and portion sizes as during the week.

2. Sneak in a longer workout.
Boost calorie burn by adding 10 or 15 minutes to the weekend exercise routine. Choosing a workout with a longer cardio routine or heavier weights will help your body burn calories longer through the day. Use that to your advantage!

3. Pack healthy snacks for outings.
One of the best weekend eating tips to prevent the snack attacks that lead to overeating or, to fast food temptation, is to pack your own nutritious, clean eating snacks. Portion out some nuts and seeds, or a high protein snack bar (watch for ones with a lot of added sugar). These are great for an on-the-go quick snack. You could also make your own.

4. Plan the menu for the following week.
Taking time to plan healthy recipes for the upcoming week will make you more aware of what you are (or aren’t) putting into your body over the weekend. Take a step further and plan out your weekend meals. Keep your weekend schedule in mind and eat at home, or through prepped meals as much as possible. Here are some meal planning guides to help you.

5. Stick to homemade instead of takeout.
Another of the top tips for weekend eating is to stick with healthy homemade recipes. For a no-fuss weekend meal, try one of these Slow Cooker ideas. Having a meal already cooked when you get home from baseball games, church, or family gatherings will allow you and your family to eat a healthy meal instead of stopping for fast food or eating out at a restaurant.

6. Order smart when you do eat out.
If you know you’ll need to eat out make smart choices. Eat lean cuts of meat, and ask for dressings or sauces on the side so you get some control over excess fat and calories. Steamed veggies without butter and baked plain sweet potatoes are good go-to side ideas. Another tip, before you begin eating ask for a to-go container and split your portions in half, or share with a family member.

7. Drink more water.
Another tip to avoid snacking is to drink a glass of water before a meal. Your body might be saying “feed me” but it actually might be thirsty. Avoid soda (regular and diet) entirely, and if you’re drinking alcohol consume one full glass of water between each serving of beer or wine. Remember to drink at least half your body weight in ounces!

8. Dip happy.
To help you avoid high-fat dips prepared with sour cream or excess cheese reach instead for yogurt or hummus dips. And instead of dipping with chips use fresh, crispy vegetables like carrots, celery, snap peas or even broccoli and cauliflower.

9. Watch portion sizes.
Having a little extra time over the weekend means we have more time to linger…and pile on another helping. Get into the habit of sticking to proper portion sizes for every meal and snack. To help you determine how much of what you should be eating check into my portion fix guide and containers.

10. Don’t overdo breakfast.
Researchers found that people tend to consume more over the weekend, particularly at breakfast, likely because we have more time to enjoy a morning meal than during the work week. One of the top weekend eating tips is to eat proper portions of healthy breakfast ideas. And stay away from the Saturday morning donuts!

What are some of your favorite ways to stay on track during the weekends? I sincerely hope these healthy weekend eating tips will help you so you can enjoy lasting success!