Question: How Can I Stick to My Diet on Weekends?
I have no real problem eating healthy foods all week, but then the weekend comes and I pig out on junk foods and drink too much beer. Help me break this habit. How can I stick with my diet when Friday night rolls around?
Bella - About.com User
Answer: After working hard all week, you're ready for some rest and relaxation on the weekend -- and that mindset seems to also extend to your diet. You start with cocktails and high-calorie appetizers Friday night with friends. On Saturday, you graze through the food court while shopping at the mall, then go out for a big dinner that night. On Sunday, you feel kind of lazy and lounge around on the couch watching television and snacking on chips and dip.
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 Ahead
Don'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 Breakfast
Start 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 Diary
A 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 Little
Any 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 Vegetables
They are low in calories, and high in nutrients and fiber. Fiber is key -- it will keep you feeling full.Be Careful With Menus
Going 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 Mall
Eat 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 Activity
Go 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 Then
Don'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.
