How to avoid weekend diet sabotage

You eat healthily Monday to Friday, then the weekend rolls along, and all discretion goes out the window. Before you know it, you’ve consumed a bag of chips, a tub of ice cream and two bottles of wine over a 48-hour period. We’ve all been there and done it. But not much weight loss will happen with this routine. How can we stop this vicious cycle? Try incorporating these four habits into your weekend, which will help you stay on track and still have fun.

Eating Out

Weekends are notorious for eating out, but luckily, many restaurants have healthier options on their menu to choose from. There’s no excuse to eat greasy fries and burgers, when you can choose a salad with fresh market fish. Restaurants tend to serve large plates too, so remember portion control when dining out. Avoid fried, sautéed, or foods covered in cream sauces. Pick items that are grilled, baked or broiled. Successful weight loss is not about deprivation, but about learning to make choices that make you feel good and keep you on track.

Sip Slowly

You don’t have to ditch alcohol altogether but choose wine, which may protect the heart, or clear spirits, such as vodka or gin, which are lightest in calories. It’s also smart to alternate between alcoholic drinks and non-alcoholic drinks. Your waist- line and head will thank you the next morning!

Treat Yourself

There’s nothing wrong with indulging a little over the weekend, but the key is to treat yourself without going overboard. If you’ve already opted for a glass of wine during dinner, skip the cheesecake!  Try to practice “mindful eating.”  Pick and choose your pleasures and don’t overdo it just because it’s the weekend.

Keep Exercising

Weekend exercise doesn’t mean you have to hit the gym; it’s great if you can, but try to find ways to keep moving. Go for a walk, a run or do some gardening instead of sitting in front of the television. This will help you burn those extra calories and keep you on your weight loss plan.


If you go off plan, don’t beat yourself up and don’t wait until Monday to pull yourself back on track. Dust yourself off and refocus. Don’t let a few bad choices ruin the entire weekend. Set a goal and scale back a little each weekend. Maybe cut back the number of drinks as a start. Don’t let all your hard work during the week go to waste and let’s start seeing some results!

How do you stay healthy on weekends?  Connect with me on my FB page for more health and fitness tips.