During the week, we tend to have set routines and perhaps socialise a little less if we’re working – which actually makes sticking to our healthy eating goals easier. However, the moment Friday rolls around, temptation can strike from all angles! And before you know it, the all-too-familiar “I’ll start again on Monday” mentality begins to creep in. To avoid undoing five days of great progress, here are 5 top tips to break the cycle and stay on track at the weekend.

Plan ahead The absolute key to a successful weekend while losing weight is to plan, plan, plan! If you know your weekend agenda, anticipate more indulgent meals by having less during the week to allow you to have more indulgent days at weekend. if using the Nutracheck app (recommended) the ‘easier days’ makes it much simpler to do this. if having a meal out – check out the menus, go online and see the best option to choose. Or if staying in instead of a take away, make your own fake away!

Schedule a workout When you’re riding the peak of your motivation wave during the week, this is the best time to use your positive mindset and plan in a workout for the weekend. Book yourself in for a session of your favourite exercise class, or text a friend and make plans to meet for a morning walk and catchup.  Take the dog for an extra couple of walks or try an online video – such as Lucy Wyndham Read or Rick Buller.

Go easy on the alcohol Many of us like to enjoy a tipple or two (or more!) on the weekends, but it’s important to remember just how many calories you’re drinking. When losing weight, we don’t need to cut alcohol out altogether, but making sensible choices around booze can really help to reduce the empty calories in your diet, as well as improve your overall health – it’s no secret that the less booze we drink, the better. If you’re drinking wine or beer (higher-calorie options) choose smaller glasses and half pints. Shandies and spritzers are a great way to increase the volume of your beverage without increasing the calories and alcohol. If spirits are more your thing, opt for lower-calorie, sugar-free mixers where you can. And on the evenings where you’re out for a few, pace yourself by alternating between alcoholic and non-alcoholic drinks. There are plenty of low and no-alcohol options available nowadays thanks to the teetotal trend.

Make plans that aren’t centered around food Food tends to find itself at the centre of lots of social plans – meeting friends for brunch, snacking in the cinema, birthday party buffets, the list goes on. But the next time you’re thinking of making dinner plans, why not try choosing a food-free activity instead? Ice skating, fishing, video games, or even just heading out in the fresh air for a group walk around the local park. This moves attention away from meals and onto quality time with your loved ones. In fact, it’s actually beneficial for getting you more active – win-win!

If you go over one of the meals it doesn’t mean you’ve blown it and ‘start again Monday’. Get back on track as soon as possible to limit the damage.  One meal should be absolutely fine – just get back to your usual healthy habits at your next meal as opposed to the next day or week.


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