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Don't Let the Weekend Derail Your Health Plans

Don't Let the Weekend Derail Your Health Plans

Weekends are fabulous because they allow us time to step away from the office and relax (hopefully). Sometimes though, we go all out on the weekend, and it can be a big step backwards in terms of our health goals. If you've found that last weekend did a number on your diet, don't fret over it too much. Instead use these easy steps from on how to keep moving forward during the weekends rather than falling behind. Here are five of my favorite ideas:

  • Weigh yourself twice a week — either Friday and Monday a.m. or Thursday and Monday a.m. There’s nothing better to keep you on track than knowing that you have to face the scale come Monday morning.
  • “Bank” calories: If you know you are going out for dinner and will overeat, cut back even more the day before and after to compensate.
  • Limit your alcohol consumption. Alcohol is a diet double-whammy; it’s not only rich in calories itself, but it also reduces inhibitions and increases appetite.

There are other great tips so


  • Pack fruit and healthy snacks or lunches if you’re going to be out of the house all day, so you don’t have to rely on food-court and concession-stand choices.
  • If you need to cheat on the weekend, plan what and when you’re going to cheat, enjoy it, then get back on track. One indiscretion won’t set you back — but a weekend of multiple indulgences will.

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Join The Conversation
mtiger mtiger 8 years
I agree, fashionplate! I do the same thing...if I know I'm going to have a big dinner, I still eat normally during the day and skip the afternoon snack. Also, I always have a cheat meal on the weekends. I think about what I've been craving all week, and then that's what my boyfriend and I go eat on Friday nights. It must not be hurting me too bad, because I've lost 27.6 pounds in 4.5 months!
fashionplate525 fashionplate525 8 years
I have mixed feelings about these tips. When I get so attached to the number on the scale I beat myself up for gain weight, losing weight, staying the same. It can be a vicious cycle. But for some people it works! With the whole "banking calories" I hope they don't mean not eating. If I know I am going to a party or big dinner I will eat breakfast and lunch but maybe just make healthier choices and skip afternoon snack. Not eating for the whole day will makes me cranky and then once the food is there, I scarf it down!
rafaela-losardo rafaela-losardo 8 years
That's a little spartan for me, I know it's from a health magazine but it reminds me of an article I read about anorexic blogs that had tips just like that... o.o
Spectra Spectra 8 years
I don't usually do any "cheating" on the weekends unless you count taking my day off from working out a "cheat" day. I also don't usually weigh myself because I definitely don't want to become obsessed. Besides, the number on the scale doesn't matter as much as how your clothes fit and how much body fat you have.
Haethre Haethre 8 years
Of course I have a bit extra and drink now and then on weekends, and I work it off through exercise. Depriving yourself of food just screws up your metabolism! Weighing does work for some women, but in general women are very prone to emphasize the numbers and cutting back more to see the lbs. go down faster. So what I meant was that *in general* it's not good to weigh yourself twice a week. Most nutritionists emphasize working out and eating well over weighing yourself twice a week. And if you do weigh yourself often, do it in the morning at the same time, before drinking anything! :)
Renees3 Renees3 8 years
I would also like to point out that my boyfriend weighs himself twice a week so, so apparently I AM dieting like a man.
Renees3 Renees3 8 years
Weighing myself is the ONLY way I keep on track. You can't just assume one thing works for everyone. Weighing myself twice a week and keeping track of it is how I've lost 20 lbs so far. Sorry I just hate when people put down certain methods just because it doesn't work for them. And cheat days are also not totally horrible. No one is saying gorge yourself for the whole, but enjoying a meal or a treat that you normally wouldn't can help you stay sane and help you not binge later. I'm sorry not everyone has the self control and great body image you do, Haethre, but everyone has their own way of doing things and if it works for them, then there's no reason to bash it. Everyone's body is different and everyones circumstances are different.
Tiger_Lily Tiger_Lily 8 years
Yeah but Haethre, don't you sometimes eat more calories on the weekends? like when you go out at night and drink alcohol or something? If you want not to gain you need to bank calories, don't you? in order to compensate.
Haethre Haethre 8 years
"Banking" calories is an awful idea. Research shows that banking calories only messes up your metabolism and confuses your body. Every noticed how you "bank on sleep"---sleep for 10 hours and then three the next night? It doesn't make you more rested, because you need 14-16 hrs. every two nights. Again, moderation is best. . .
Haethre Haethre 8 years
I know these tips are from "Health" magazine, but they are awful. Any nutritionist will tell you that having a "cheat" day or a "cheat" meal is a bad mentality. I have friends who have cheat days, and a 3,000 cal. day of eating crap is NEVER compensated by a day of eating regularly. People should treat themselves a bit everyday and have MODERATION. Anything else is called BINGE eating or lack of self-control. I may treat myself to a bit of sweet yogurt or a cookie everyday, but the rest of my daily diet is fruit, veggies, a bit of dairy and protein. Secondly, women are too weight-obsessed. Unless you are a pro-athlete or are trying to keep your weight UP, there is no need to weigh yourself because it can lead to obsession. Even healthy women get attached to the scale rather than RESULTS they see in their heart rate and the mirror. I gauge my success by how I feel and my consistent exercise, not some arbitrary number. I hope that women don't believe this crap. We'd be a LOT better off if we ate like men--with moderation--and dieted like them--focusing on health, NOT weight.
melda melda 8 years
I had a cheat day yesterday it was Friday now its Saturday and I want to know for next Friday which one will be better if I have a cheat Day or a cheat Meal?
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