1. Pre-plan Your Weekends!
If you will be eating out more than usual, know what you will order ahead of time and decide which part of the meal you would like to indulge in. You might choose to skip the bread basket in order to balance out having a glass or wine or two and your favorite dessert. Save your eating out calories for the foods you truly look forward to eating.
You can also add in an extra workout! Not just to help balance out the increased calories but getting a quick workout in also acts as an appetite suppressant! Something as simple as a 4 minute tabata interval workout or just a quick body weight circuit.
One of my favorite Body Weight Workouts….
Y-Squats and Push Ups
10 reps each Repeat 3 to 4 times
2. Eat a healthy breakfast!
This is a struggle for many busy women…the weekends are a BREAK and we like to sleep in and just skip this meal. While others may love to indulge and eat a big home cooked or restaurant style breakfast complete with bacon, eggs, pancakes, hash browns, biscuits and gravy…etc. Not the choices that lend to a productive weekend when it comes to your fat loss goals.
While I do indulge in some non-supportive meals over the weekend…
for example when Tyler spends the weekend with us we will pick up a box of freshly made Krispy Creme doughnuts for Sunday Morning…
I still make the effort to start the at each morning off on the right foot, having a quality protein and some fresh fruit.
An example of one of my many favorite weekend breakfasts (okay really anytime) is fresh sliced grapefruits – I just cannot get over what a boost they give me in the mornings – especially the weekends since I DO sleep in and need a little extra kick to get myself going.
Then I pair this up with something warm…LOVE my eggs. Cook 2 sunny side up and toss with a handful of fresh spinach and top with fresh cracked pepper.
This meal is energizing and satisfying.
When I start a weekend morning off right, I am more likely TO get the house clean (or part of it) and get some work done….and I do so MUCH FASTER so that way I have MORE down time….to just watch movies, go shopping, go the park, etc.
Now I will tell you that Sunday will be a different story after I have those doughnuts! I can predict I will NOT feel like cleaning NOR will I finish up my online work very efficiently.
Breakfast DOES have that much of an impact on your weekends.
3. Stay active!
Weekends tend to be relaxing but overeating and moving less only lead to stalled results or worse…weight gain.
Just make a decision to move more. Not the same as working out…maybe a casual walk, a jaunt through the mall, playing duck duck goose with your children, yoga or stretching. You will feel better and this will help you to make better choices, choices that will help you get out of the Rut of Weekend Sabotage.
Give these strategies a go and see what a difference it really does make to your Monday Motivation!
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Hi Holly
You’ve hit the nail on the head. So thank you for the strategies. I will put them to work.
Great Post! Thanks Holly.
Holly,
The best thing about you is that you are so REAL! So, you have a Krispy Kreme once in a while – and you don’t beat yourself up about it. I love that! I also love all the tips about incorporating more veggies and fruits – even my kids have been having eggs more that I scramble with veggies – red peppers, spinach and red onion with a just a touch of shredded cheddar are one of our favorites. I’ve been having a green smoothie most days too with spinach, pear, strawberries and banana so lots of possibilities with getting more produce in. Then those little indulgences once in a while don’t make me feel bad – just human. Thanks for all you do. I have learned so much from you!
Thanks for the tips right before I go off for vacation out of state. There is more exercise-related equipment in my suitcase than clothes.
Mix and match and the hotel has both a laundry AND a weight room with a treadmill. Hooray!!
I also pay more for a room with a mini-frig and microwave so I can pick up produce and such at the local market and enjoy some delicious but less expensive salads and fresh fruit in my room. Cold bottled water and I’m good to go.
I have trouble with getting a variety in meals for breakfast that does not include any form of wheat, can you give me any suggestions?
thanks..
I need this every weekend
Overall I do tend to let things go a bit on the weekend for all the same reasons.
But I’m also a bit like Holly – a good breakfast on Saturday (porridge & fruit) so that I can have a more indulgent breakfast on Sunday. Just recently my Sunday breakfast is not as indulgent as it used to be – more likely a fried egg on toast (just one slice but it is white) usually preceded with fruit and cereal.
As a working mother I have found that weekends are a good time for me to change my workouts. This way I have an extra hour or so to read through the forthcoming workouts and exercises so I know what I’ll be doing when I’m up at 5am bleary eyed on the weekday.