Weekend Survival Guide

Healthier_Me

Stay Healthy and Still Have Fun!
-- By Jen Mueller, Certified Personal Trainer
Can you relate to this desperate dieter’s dilemma?

“I'm pretty good about my diet and exercise program during the week. But when the weekend comes, all of that hard work goes out the window! I constantly find myself ‘starting over’ every Monday morning. How do I get out of this unproductive cycle?!”

One reason weekends are so difficult is that you fall out of your regular daily routines. There are always potlucks, dinners, dates and family gatherings, where trouble is lurking in the form of buffet lines or rich desserts. Weekend menus can also be more difficult to plan - and without a plan, you're more likely to stray from the healthy habits you have been working so hard to develop.

The “Weekend Survival Guide” is designed to help your diet survive those dreaded weekends. Keep it with you - in your purse, in the car - wherever you go. The checklist and helpful tips can keep you focused and on track. Meanwhile, the inspirational quotes can give you a boost of well-timed motivation. If nothing else, remember this: when you start feeling the temptation to slip, ask yourself how you will feel about your decisions once Monday morning rolls around.

TIPS FOR TURNING AWAY TEMPTATION
Plan family activities like bike rides or outdoor games. This helps you spend time with your family and burn calories all at once!


Carry a water bottle with you to your weekend activities. This will help you get your water for the day and resist the temptation to reach for a soda or other caffeinated beverage.


Set some "weekend specific" goals for yourself based on the realities of what you’ll be doing. They may look very different than your weekday goals, and that’s okay.


If you are going to be out all day, pack some healthy snacks in case you get hungry. There is nothing worse than being hungry at the mall, and the only food options are ice cream or pizza.


Set Monday as your weigh-in day. You are more likely to resist temptation if you have to face the scale first thing Monday morning.


Plan ahead!! If you are going out to eat, find the restaurant's menu (and any available nutritional information) online. You’ll have plenty of time to make a healthy choice before you get there.


Don't save all of your splurging for the weekends. Allowing yourself a few treats throughout the week will help you avoid the mindset that the weekend is an excuse to go bonkers. And by spacing your treats evenly, you're less likely to get sudden, irresistible cravings.
With a little extra effort and planning, you can turn weekends into an enjoyable experience and an opportunity to keep your program moving in the right direction!

http://www.sparkpeople.com/resource/motivation_articles.asp?id=466


Download your own copy of the Weekend Survival Guide!
http://www.sparkpeople.com/resource/print_weekend_survival.pdf

Healthier_Me

Stay Healthy and Still Have Fun!
-- By Jen Mueller, Certified Personal Trainer
Can you relate to this desperate dieter’s dilemma?

“I'm pretty good about my diet and exercise program during the week. But when the weekend comes, all of that hard work goes out the window! I constantly find myself ‘starting over’ every Monday morning. How do I get out of this unproductive cycle?!”

One reason weekends are so difficult is that you fall out of your regular daily routines. There are always potlucks, dinners, dates and family gatherings, where trouble is lurking in the form of buffet lines or rich desserts. Weekend menus can also be more difficult to plan - and without a plan, you're more likely to stray from the healthy habits you have been working so hard to develop.

The “Weekend Survival Guide” is designed to help your diet survive those dreaded weekends. Keep it with you - in your purse, in the car - wherever you go. The checklist and helpful tips can keep you focused and on track. Meanwhile, the inspirational quotes can give you a boost of well-timed motivation. If nothing else, remember this: when you start feeling the temptation to slip, ask yourself how you will feel about your decisions once Monday morning rolls around.

TIPS FOR TURNING AWAY TEMPTATION
Plan family activities like bike rides or outdoor games. This helps you spend time with your family and burn calories all at once!


Carry a water bottle with you to your weekend activities. This will help you get your water for the day and resist the temptation to reach for a soda or other caffeinated beverage.


Set some "weekend specific" goals for yourself based on the realities of what you’ll be doing. They may look very different than your weekday goals, and that’s okay.


If you are going to be out all day, pack some healthy snacks in case you get hungry. There is nothing worse than being hungry at the mall, and the only food options are ice cream or pizza.


Set Monday as your weigh-in day. You are more likely to resist temptation if you have to face the scale first thing Monday morning.


Plan ahead!! If you are going out to eat, find the restaurant's menu (and any available nutritional information) online. You’ll have plenty of time to make a healthy choice before you get there.


Don't save all of your splurging for the weekends. Allowing yourself a few treats throughout the week will help you avoid the mindset that the weekend is an excuse to go bonkers. And by spacing your treats evenly, you're less likely to get sudden, irresistible cravings.
With a little extra effort and planning, you can turn weekends into an enjoyable experience and an opportunity to keep your program moving in the right direction!

http://www.sparkpeople.com/resource/motivation_articles.asp?id=466


Download your own copy of the Weekend Survival Guide!
http://www.sparkpeople.com/resource/print_weekend_survival.pdf

dragonscapes24

Thanks Healthier me...
I think a lot of people are having this problem... I almost wish that I did... but I go to school for 4 hours in the evening on monday thru thursday then on friday thru sunday I work second shift... my days pretty much stay the same except that on the weekends I have less time to get in my workouts... or do anything else for that matter... lol

But the articles advice can be used for more than just surviving the weekend... for instance when I run errands during the week I keep trail mix and crackers in my purse... I also carry my water bottle religiously...

Thanks again...
Jenn

JoEllyn1390

I'm not looking forward to the weekend! I've got NOTHING to do so I'll have lots of time to think about eating!!! thanks for the advice!! Hope it works for me!!

Healthier_Me

You're welcome:bigsmile:

You're right about using this info as an everyday guide.
I'm a little more busy during the weekends b/c my oldest is home so I have 2 rugrats to keep occupied.

~Joanna:flowerforyou:

Benson

Thanks for that Joanna Try as I might I am still 3-6 lbs heavier every monday (for the last 10 weeks!!) I have not let it get me down because I always know why but my progress would be greater if I could control my boredom eating on Sat Sun. This weekend I am going to use MFP - usually I don't log on or log in on the w/e but I have already decided to take my laptop home so I can monitor my progress or go online instead of to the fridge! I have made the switch for snacks on the go - my friends giggle at my pouch of mini carrots in my purse!! I am on the no scale challenge to really try to not weigh until Mothers Day so I am just telling myself that I did not gain weight last w/e and will not sabotage myself this w/e

Healthier_Me

Very welcome Benson :bigsmile:

~Joanna:flowerforyou: