Keeping It Going (over the weekend)
Why is it that our good intentions to stick to a healthy eating and lifestyle plan seem to waiver at the weekend?
It's relatively easy to slot new healthy habits into an existing schedule and our weekdays are generally more structured with things like work, the school run and deadlines. However, once the weekend comes around, it's time to reward ourselves for making it through the week. So we want to loosen those structures, relax and have some fun, which for many of us means having what we fancy to eat, a drink or two, and a bit of lounging.
But often what happens is one indulgence leads to another, and before we know it, the new healthy habits that we felt so great on for the past few days come unstuck. We lose control as one unhealthy snack leads to a few glasses of wine and then more unhealthy snacks, and before we know it, we're in the all-or-nothing mindset, intending to get back on it on Monday. It's not the end of the world if this happens now and then, but if it's happening every weekend, it can seriously impact our health goals. We end up beating ourselves up, making ourselves miserable and then comfort-eating all those things we know don't make us feel great the next day.
So what can we do to bring some balance to the weekends?
Stick to some kind of routine:
When you do your food shopping for the weekend, be sure to include ingredients for healthy snacks and meals (or pre-prepared options). That way, any temptation will be easier to resist.
Don't deviate too far from your weekday sleep routine. Significant differences in our sleep patterns affect our circadian rhythms and hormone levels, making us feel hungrier and more tired and therefore more likely to reach out for a quick fix. An extra hour or so in bed is fine if you're tired, but try to avoid sleeping in until lunchtime.
Maintain the easy healthy habits that you have nailed during the week
Those that are easy to do that will keep you feeling good and like you are still in control:
Start the day with a glass of water and stay hydrated throughout the day.
Eat regularly and ensure that your meals contain both healthy fats such as avocado, olive oil, nuts and seeds, and oily fish, and protein such as grass-fed meat, wild-caught fish, eggs, lentils, beans, nuts, and tofu. These will leave you feeling fuller for longer and less likely to snack throughout the day.
Indulge Yourself
Make use of the time that you don't have during the week:
Start your day with a breakfast that you might not have time for during the week, such as a vegetable and goats cheese omelette or eggs and bacon with avocado and a herby dressing.
Create some screen-free, guilt-free time for yourself doing something that makes you happy. Do whatever floats your boat but make sure whatever you do is for you and no-one else: try some yoga, take a bubble bath, curl up on the sofa to read a book or magazine, connect with others or simply sit and be still. The positive emotions associated with these kinds of activities help manage our stress levels, support our digestion, fortify our immune system, and much more, setting us up for the week ahead beautifully.
Try something new that will benefit your health: go for a walk somewhere new or book in for an infrared sauna. Breaking the weekday routines and trying new things allows us to form new neural pathways associated with positive thoughts.
Give yourself permission to say no – you don't have to accept every social invite or be on the end of your phone every minute of every day. Downtime is vital for managing our stress, and the less stressed we are, the easier it is to stick to healthy habits. If you do go out partying, don't go out hungry; that way, you have a chance of avoiding unhealthy last-minute options or beige party food.
Look for opportunities to incorporate healthy habits into fun things at the weekend: going to the local farmers market to buy fresh fruit and vegetables for the week, meeting up with a friend for a walk and catch up, prepping some food for the week ahead (even if it's just some healthy granola), nothing beats going into a new week feeling like you're on top of things.
Make smart choices: if you fancy pancakes for breakfast, go for it, but don't drown them in maple syrup and stop eating when you are full. Indulge some temptations, but not all.
Keep your motivation in mind
Why do you want to adopt healthier habits? Is it because you want more energy? Get rid of brain fog? Or something else? It might be helpful to write down why you started on this path, and when you begin to waiver, you can quickly remind yourself of your good intentions.
Set small manageable goals for the weekend, such as "I will only have two glasses of wine on Saturday night". Achieving these small goals makes us feel good and means we will be less likely to self-sabotage over the rest of the weekend.
Keep moving
Physical activity throughout the day is a significant contributor to our physical and mental health. So think about ways to incorporate more movement into your weekends: pottering in the garden, a morning walk (exposure to early light is a fantastic way to balance our circadian rhythm).
Commit to one workout over the weekend, whether it be a game of tennis, a long hike or something else. Exercise raises our endorphins, making us feel better about ourselves and less likely to over-indulge.
By consistently putting some of these suggestions into practice, they will eventually become habits. Remember, it's normal to hold two opposing or conflicting desires simultaneously. We need to work on integrating the "I want to be healthier" and the "I want to do what I want at the weekend; I deserve it." Find ways that work for you to bring the two into balance.