do you struggle staying consistent on the weekends?
Have you struggled with this cycle?:
Be "good" all week, then it all goes to crap on the weekend & you start all over on Monday?
It's totally normal to eat differently during the weekend, but here are some habits to help keep your progress going ALL week for long term success. Afterall, the best “diet” to follow is what YOU will be able to truly commit to for the long run. Our nutritional needs may change in different seasons of life, but my goal as a registered dietitian is to help people learn how it feels to eat in a way that helps them feel their best, look their best & stress less about food. Alright, let’s dive into why I chose each habit on the checklist.
1. Planning ahead. In my experience (& my clients) even if I don't cook everything for all my upcoming meals, the act of having a rough draft, meal plan, pen-to-paper (or phone notes) what you intend to eat will drastically increase the chances of you eating those meals. This will save you stress later in the week when you’re exhausted at the end of the day and scrambling for a meal.
2. Pair this habit of planning out your meals with enjoying a slow morning & a healthy breakfast like eggs, turkey sausage & fruit.
3. If you're going out for a meal, consider looking ahead at the menu for lean options like chicken, turkey or even plant based proteins like tofu. While I’m all for endulging in your favorite meals like sushi, pasta or pizza, in the long run, learning to focus 80% of your meals on protein first (30-50 g is a great goal but this does depend on body size and activity) is one of the major habits I teach clients who desire to lower their body fat.
4. Enjoying smaller portions at meals. If you are using a GLP-1 on your weight loss journey, this habit may come easily as your appetite is significantly decreased. Make sure you eat slowly and mindfully, avoiding large volumes of fluids with your meal. This will help with digestion and enjoyment of your meal, even if it is smaller than in the past.
5. The weekend is a great time to look for healthy alternatives you’ll love for your favorite foods. I encourage not completely eliminating anything from your diet unless you have an allergy or food sensitivity. If you love chocolate, try making your own peanut butter dark chocolate cups or look for lower sugar varieties like the Skinny Dipped Cups.
6. Cutting back on alcohol can definitely support weight loss goals. Not only is alcohol filled with calories, but it’s effects can mess with thyroid hormones, estrogen and sleep. But as with most things, I still think it can have it’s place (there are even some studies correlating moderate beer & wine consumption with improved heart health!). The alcoholic drinks lower on the “glycemic index” (how much they spike blood sugar)* and lowest in calories are dry wines, light beers and mixed drinks made with diet sodas.
Weekends can be both enjoyed and an intentional time to put in place steps for a healthier you.
