Tip 1) Plan your meals (although maybe not as strictly as throughout the week).
Still have your “cheat meal” (or day if you must), but for the rest of the weekend, still try to compromise.
Option1) Plan your meals and take them with you if you have weekend errands to run. It will make it less likely you'll hit up a convenient drive-thru.
Option 2) You’re out for lunch and want a treat. Sure get a burger, but get the salad instead of fries. It's all about balance right?
Option 3) You caved and went to town at brunch. Be sure to make good choices for lunch and dinner later that day. Aim for fewer carbs and more protein.
Option 4) Mid-crave, try to think “why do I want this?” when you’re craving fast food on Friday afternoon. If you still want it by Sunday night, then go for it. But likely you just want it because your brain is screaming “it’s the weeeeeeekend!” (which mine does every week.)
Tip 2) Take it one meal at a time.
I’m not in favour of the whole “Well I’ve blown my whole diet, I’ll start again on Monday” mind-set. Forget that. Instead, try approaching it in different ways.
Approach 1) You make the wrong call and feel gross after eating a burger AND fries AND dessert, don’t make it worse by repeating that for 2 days and “start fresh” on Monday. Just try to do better on your next meal.
Approach 2) You want to mow down on popcorn at the movie theatre (which let’s face it, is half the reason we go). Be sure to still eat a proper protein-full dinner before you go. That way you get the good stuff to fuel your body and might be too full making you more inclined to get a small instead of a large popcorn.
Tip 3) Save your favourite workout for Saturday.
You know you’re more likely to hit up the gym if:
1) It’s your favourite workout
2) It's your strongest lift day
3) You know there’s a fun group class going on
4) You can spend 45 minutes to yourself on the bike with your new book or trashy magazine.
5) You can take advantage of weekend activities with friends that are more physically inclined (i.e. skiing, rock climbing, a silly 80s sweatin’ to the oldies video).
Whatever it takes to get you out there, just go. That way you keep a good workout habit and balance out other weekend indulgences.
Tip 4) Watch out for hangovers.
Obviously weekends are for having fun, but if you’re like me and a hangover can completely incapacitate you for a full 24 hours and you can’t keep anything down but greasy fast food, then think twice about your last drink[s]. Don’t get me wrong, I love beer, but I always try to remember these things:
1) Eat a good meal before getting your groove thing on
2) Water, water, water! 1:1 Ratio of drinks to water.
3) Set some kind of limit (i.e. take a limited number of drinks with you to the pre-drink, stop drinking after 12am, make a pact with your friend so you can both kill tomorrow morning's team WOD).
Remember that alcohol takes 2 hours to hit you. So if you’re racing to the bar at last call, remember that 2am drink won’t hit you until you’re passed out at home at 4am and thus your hangover will last 2 hours longer the next day - time you could have spent at the gym.
Tip 5) Realize what’s what.
Maybe you read this article and feel super motivated but the weekend rolls around, and you caved and you ate all the burgers and the fries and drank all the beer AND had the large popcorn and the bag of candy. At this point, realize you may be 1 of 2 types of people:
Type 1) That’s the reason you bust your ass at the gym during the week and you’re ok with the extra x number of pounds so you can live it up on the weekend, and YOU’RE ok with that - then cool. As long as you don’t punish yourself, or let anyone rag on you for it and make you feel bad about it.
Type 2) You have a goal and you can’t reach it, and find your weekends going this way, then you can’t blame anyone but yourself either. Check in with yourself and ask “was my 2 day binge worth it?” If the answers no and you want more from your goals, then you know what to do. (Maybe re-read tips 1 - 4?).
Peace, love & lifting,