10 tips for a healthy weekend

10 tips for a healthy weekend
We all know how it goes. You love good food, avoid temptation and exercise every morning only to have your willpower go out the window on Friday or Saturday night. Somehow you start noshing on chicken fingers and guzzling beer and then snoozing into your spinning class the next morning. Sound familiar?

Weekends can definitely pose a challenge to our health and weight-loss goals. Why? Well, during the week, we tend to plan ahead and follow a schedule. We wake up, eat breakfast, go to work, eat planned snacks during our breaks, enjoy lunch at the same scheduled time every day, and find a way to get a little exercise. Many of us even pack an entire day's worth of food and do a pretty good job of making healthy decisions each day.

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

But weekends don't have to be this way. In fact, weekends are a great time to practice healthy behaviors because you usually have more time to do it.

So, how do you change your unhealthy weekend habits? A good start would be to incorporate these healthy weekend tips to keep you healthy—and on track!

1. Squeeze in a long workout. The best part about weekends is that you have more free time. So while you can't squeeze in a 30-minute run at lunch during the week, you can go for a long run in a nice nearby park on the weekend. Or hit 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 rushing.

2. Eat like the days of the week. When you think about it, it really doesn't 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 overeating at dinner. So, sit down and eat breakfast, lunch and dinner. Pack snacks for when you're on the go and follow a schedule just like yours during the week. Your body will thank you!

3. Stick to your normal sleep schedule. Are you someone who has a strict bedtime during the week only to stay up late and sleep in on the weekends? Changing your sleep patterns can throw off your schedule (it's hard to eat breakfast if you wake up at noon!), and can also interfere with weight loss. Think of all those times you stayed up later than usual, got hungry and ended up eating something unhealthy! Changing your sleep schedule can make it harder to fall asleep on Sunday night, which can set you up for a tired Monday.

4. Go outside. Because most of us work indoors during daylight hours, weekends offer a wonderful opportunity to get outside, see the sun, and connect with nature. Getting outside can boost your body's production of vitamin D, plus research shows that people are happier when they spend time in nature. So, get out there and enjoy the great outdoors!

5. Fuel yourself for weekday success. Ask yourself honestly if you are pushing yourself too hard with workouts or restricting 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 less exercise over the weekend. Remember to practice moderation every day, eating and exercising in a way that will last you for the long haul—not just a few days or weeks.

6. Limit your drinks. While many of us give up soda, beer, and wine during the week, we let loose on the weekend and drink more of our calories. Just remember that the calories in drinks can add up quickly if you're not careful. Go easy on the drinks, or if you can't give up that fancy coffee or sweet tea on Saturday, try a healthy drink swap! Practice moderation with alcohol as well. Just because you've been "good" during the week doesn't mean it's okay to make up for it with a night of all-out binge drinking. Here's what you need to know about fitting alcohol into a healthy diet.

7. Plan for relaxation. Most of us are busy during the week and even our weekends seem to be non-stop work, work, work and travel. So how do you find time to relax? Take the entire 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, watching a movie with friends or even meditating quietly, do something every weekend that recharges you. Not only will you feel better, but you'll also be able to beat the stress (which may be) helping you shed a few pounds.

8. Break the on-again, off-again diet mentality. If you have a history of yo-yo dieting, make sure you're not alternating between "good" and "bad" throughout the week. Look at the weekend as a 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 stick to Monday through Friday. Revisit your goals and commit to making healthy and realistic choices every day that set you up for long-term success.

9. Weigh in Monday morning. If you need extra help with weekend accountability, schedule your weekly weigh-in for Monday morning. Knowing that you'll step on the scale at the beginning of the week can help keep you accountable and more conscious of your weekend choices.

10. Plan for the week ahead. What better way to stay healthy over the weekend than to use your extra time to continue setting yourself up for success? Take a Sunday afternoon or evening to plan your meals, go to the grocery store, and cook some big batches 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 ready for workouts.

Follow these ideas to get on a healthy track this weekend, and revisit this list for many more healthy weekends to come!