Bella - About.com User
Your mindless weekend binge just ruined an entire week of healthy eating.
Next the guilt sets in. You get back to your routine diet on Monday; you feel bad and vow to eat right next weekend. But then Friday comes around and the whole cycle starts all over again.
This is a pretty common scenario. But don't despair. With a little thought and preparation, you can continue to eat healthy and still enjoy your weekends. Here are my tips:
Plan AheadDon't load up your kitchen with lots of tempting, high-calorie snacks. Keep fresh fruit, vegetables, whole grain crackers and your favorite cheese on-hand for nutritious snacking (here are ideas for foods that fit into both low-fat and low-carb diets).
Don't Skip BreakfastStart Saturday and Sunday mornings with a healthy breakfast with plenty of protein and fiber. Don't ruin your breakfast with high-fat and high-calorie foods. Good choices include eggs, whole grain cereal with low-fat milk, or whole wheat toast with peanut butter.
Keep a Food DiaryA great way to stay motivated to eat a healthy diet is to keep track of the foods you eat. Print out your own food diary, or use Calorie Count, a free online tool that can help you track your eating and activity (you can even look up food labels).
Treat Yourself - Just a LittleAny diet that leaves you feeling deprived will ultimately fail. Enjoy a small piece of chocolate, candy or one scoop of ice cream during the week. Be careful with portion size, though, you don't want to eat a whole pan of brownies as one of your treats.
Eat More Fruits and VegetablesThey are low in calories, and high in nutrients and fiber. Fiber is key -- it will keep you feeling full.
Be Careful With MenusGoing out for dinner? Most restaurants serve very large portions. Choose a cup of soup and a salad, or a salad and an appetizer for your meal. If you order a large meal, take half of it home for lunch the next day.
Be Careful at the MallEat a healthy lunch before you go shopping. If you go while you're hungry, there's a better chance you'll give in to the temptation of junk foods at the food court.
Get Physical ActivityGo for a walk. Not only will you burn calories, the exercise will improve your mood and might distract you from your cravings.
It's Okay To Slip Up Now and ThenDon't beat yourself up if you have an occasional weekend food binge. It happens to all of us at one time or another. I've got tips for getting back on your diet.
Once you learn how to continue your healthy diet on the weekends, you just might find that you have even more energy to do fun things with family and friends. Enjoy your weekend away from work. You've earned it.