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6 Ways to Maintain Your Weight Loss Efforts Over the Weekend

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One of the hardest parts of staying on track with a diet and fitness routine is the weekends. Fortunately, staying on track doesn't mean forgoing your favourite foods or spending time out with those close to you!


Healthy eating can be tricky, especially if you spend the weekends hanging out with friends and family, but maintaining a nutritious diet is crucial for your weight loss and fitness goals. Sticking to a balanced meal plan can have many benefits, including:

  • higher energy
  • lower stress levels
  • enhanced cognitive function and mental well-being
  • lower risk of developing heart disease, stroke, and high blood pressure

 

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6 Tips To Stay on Track During the Weekends

You work really hard to stick to a healthy fitness and nutrition plan all week long. You prepare healthy meals, avoid temptation, and make time for physical activity. You even reach your weekly weight loss goals and feel good about your determination: but then the weekend comes along.

For many of us, this means time to spend with our family and friends, whether it’s eating out or drinking at a bar, or even spending a lazy afternoon on the couch. But this can easily derail your efforts and cause you to slowly lose sight of your goals.

To ensure this doesn’t happen, you should follow these 6 simple tips:

1. Create structure: Many people slip up on the weekends because of a lack of routine. Try to follow the same sleep patterns you do during the week and even eat your meals at the same time. This will help you regulate the amount of food you eat and prevent you from over snacking.

2. Don’t forget about breakfast. Always start your weekends with a healthy breakfast but try to keep it low in calories so you can indulge later on, whether it’s for drinks on a patio or dinner with friends.

Eating Habits

 

3. Bump up your exercise routine. Adding more physical activity to your weekend routine will give you a little more room for splurging. By upping the intensity of your workouts, you won’t feel so guilty about the dessert or cocktails and you’ll get to enjoy yourself while sticking to your weight loss goals.

4. Don’t leave home on an empty stomach. Heading out on an empty stomach will make you more likely to make unhealthy choices, so always have a light snack (eg. popcorn or an apple) before leaving your house. Tip: Consider packing a bag of healthy snacks for your car in case you’re out longer than you expect.

5. Plan your meals ahead of time. This is one of the most effective ways of fighting the temptation to have take-out or high-calorie meals. Keep your house stocked with fresh ingredients and plan your healthy meals on Friday so you’ll be less tempted to make a quick stop for fast food.

Meal Planning

 

6. Watch your portions. Over the weekend, you shouldn’t deprive yourself of having your favourite meal if you’re going to a restaurant with friends but think about sharing to keep your calorie intake under control.

Tip: Starting the meal with a small side salad can keep you from overeating.

 

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Shayne Jensen

Shayne Jensen

Shayne has been entrenched in Health and Fitness for the better part of life. In his youth, Shayne played Soccer and Tennis. He also played multiple seasons of Hockey, Football, Baseball and competitive Squash. Being raised so close to the Rocky Mountains he developed a passion for Hiking, Mountain Biking and Snowboarding. A fierce competitor to all sports, at the young age of thirteen, Shayne found a new calling, he moved his athleticism from the courts to the gym.


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