My weight has been at a plateau for the last couple of weeks and I’ve been assessing ways how to combat this. For women over 40 this can be a struggle as our weight loss is generally much slower due to hormonal changes. Nonetheless, instead of blaming it primarily on hormones, I decided to face the FACTS.
Like most people I stick to my healthy eating and exercise program Monday – Friday. The weekend hits and all hell break loose. Most Fridays we start we get into the eating out mode and can’t wait to deciding what we are ordering this weekend. And as much as this is okay sometimes, it’s a bad pattern that gets you stuck with overindulging and overeating on the weekends. Additionally, it’s hard for your body to process too many calories at once. So when this happens, the body stores the extra calories and you go from using a consistent metabolism to periods of storage which can lead to weight gain. Instead, the body stores them. So you go from allowing your body to get what it needs and having a consistent metabolism to storage mode, which is how can lead to gain weight.

Here are some strategies that I use to stay in consistent on my health journey, even on weekends!

𝟏. 𝐏𝐫𝐚𝐜𝐭𝐢𝐜𝐞 𝐌𝐢𝐧𝐝𝐟𝐮𝐥 𝐄𝐚𝐭𝐢𝐧𝐠

Mindful eating means that you slow down and really focus on your food. We often tend to eat while using our phones, while watching TV or eating while stressed. When this happens, we tend to shove food in our mouths without truly tasting and enjoying the flavors. This can lead to overeating. For example, you decide on a piece of chocolate cake and truly focus on enjoying each bite. Instead of eating the whole slice you may find that you were satisfied with only a few bites.

𝟐. 𝐔𝐬𝐞 𝐘𝐨𝐮𝐫 𝐓𝐫𝐞𝐚𝐭 𝐃𝐚𝐲𝐬 𝐖𝐢𝐬𝐞𝐥𝐲

Use your treat day any day of the week. The 80/20 rule says you can have a treat day 80% of the time which means 1 1/2 day every 7 days (my scientific brain need the exact figure 😆). Having your treat day on the day you like eliminates the need to over indulge from Friday through Sunday.

𝟑. 𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞 𝐖𝐚𝐭𝐞𝐫 𝐈𝐧𝐭𝐚𝐤𝐞

Fill up on your water or low sugar drinks. Skip high sugary drinks and limit alcohol intake. I know the weekends are for unwinding and a glass of wine is okay but too many drinks filled with a lot of sugar and calories can put you way over your recommended caloric intake.

𝟒. 𝐊𝐞𝐞𝐩 𝐌𝐨𝐯𝐢𝐧𝐠

Many of us use the the weekends to unwind and as a result we stay inactive from Friday through Monday. But it’s important to keep being active. Plan to get at least 30 mins of fitness activities each day. The weekend also provides the perfect opportunities to do fun fitness activities with the family that doesn’t have to include eating out. Spending time outdoors walking, hiking, camping or even mall shopping can help you and the whole family to move more.

𝟓. 𝐆𝐢𝐯𝐞 𝐘𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐆𝐫𝐚𝐜𝐞

If you choose to overindulged over the weekend and you enjoyed it, accept it and moved on. It’s s also beneficial to ask yourself “Why did I overindulge.” Was it due to stress, boredom, anxiety, depression, sadness, happiness, or excitement. Asking yourself these questions can help you address the emotions behind overindulge and overeating which further helps you to get to the root cause. Don’t beat yourself up with negative self thoughts. Instead, make a plan and follow the steps to reset on Monday. 𝗠𝘆 𝟳-𝗗𝗮𝘆 𝗥𝗲𝘀𝗲𝘁 𝗣𝗿𝗼𝗴𝗿𝗮𝗺 𝗶𝘀 𝘁𝗵𝗲 𝗽𝗲𝗿𝗳𝗲𝗰𝘁 𝘁𝗼𝗼𝗹 𝘁𝗼 𝗵𝗲𝗹𝗽 𝘄𝗶𝘁𝗵 𝘁𝗵𝗶𝘀. Contact us if you would like to purchase it.
Most importantly remember progress not perfection will get you to your goal.
Leave a comment and let us know if you struggle with staying consistent on your health journey on the weekends.