“Minimize Diet Damage: Tips for a Healthy Weekend”


There is something about weekends that sends caution and calories to the wind

 1. Eating and entertaining go hand in hand.

When you eat with friends, you consume 50% more than you do alone. It is never about the food but the tendency to lengthen the meal to keep the good times going. Shift the balance from drinks and dinner to smart snacks or non-food activities like a game, a workout, a dance.

  2. This was a tough week, I deserve a splurge.

It seems we all love to get a reward. We all deserve it, especially after a long week of traffic, work and family, or any other responsibilities like school. Unfortunately for many of us that “something special” is food. You can’t change what makes you happy and you shouldn’t but you can minimize the diet damage. Treat yourself to a movie, massage at the spa, or buy a hot pair of sneakers.

Plan your weekend around activities, not meals.

You can’t change what makes you happy and you shouldn’t but you can minimize the diet damage. Treat yourself to a movie, massage or buy yourself new sports shoes or watch.

    3. Been up all week, let me relax.
I am one of those that hates to leave the house on the weekend but I know that planting myself on the couch for hours can lead to trouble. Maybe it is because I run around all week and on weekends I just want to kick back. As a trainer, the early mornings and late evenings can leave one exhausted.  The immobility quickly adds up, and boredom is also one of the best overeating triggers. A long stretch of inactivity can also inspire compulsive nibbling.

Have the wine with your meal

   4. Cocktail before dinner?
With no early morning wake-up calls and fewer responsibilities, we all don’t think twice about a cocktail dinner. Most of my clients do the same and I love it that they are honest about it. A cocktail before dinner and then another while you eat and maybe a few more after dinner. Have the wine with your meal and swap the fries for veggies, not chocolate cake.
Choose high-quality drinks you will want to savor over high-calorie fruity concoctions but keep in mind. Alcohol breaks down inhibitions, so it is harder to make healthy food choices when you sit down.

Treat yourself to a new pair of sports shoes or a watch.

   5. Obligations throw us off our usual routines.

Between errands, quality time with the kids, grocery shopping, and household chores, our weekends are often too packed to accommodate our regular diet and exercise schedule.  But all it takes is a few adjustments,

   6. Healthier weekend strategies.

  1. Have a late breakfast if you know you will be on the road all afternoon.
  2. Toss a low-cal energy bar, nuts, or an apple into your bag or purse on your way to the shopping mall. It is a smart way to avoid temptations from the food courts.
  3. Plan active family outings on weekends.  A game of tennis, a swim, or a mini hike with your spouse or kids are great ways to start.
  4. Treat yourself once mid-week. Have a lighter beer or a small piece of cake. Then you won’t feel deprived and desperate to call for home delivery on your favorite fast food app or drinks by the end of the week.
  5. Use the extra time to do something good for yourself. Chop your veggies for dinner or prepare healthy snacks to carry to work next week. Use the time to plan ahead.
  6. If you want to grab a bite, stick to lunch, it is easier to eat light and you probably won,t order cocktails over lunch.
  7. Try a little active relaxation. A light jog, bike ride, or even better half an hour walk goes a long way, even after a tough week. Make sure to keep the intensity low.
  8. Plan some activities not meals.