cheat days

Steps to stay on track with your healthy lifestyle and stop weekend binging

You’ve been getting up early, going to the gym and eating healthy all week.

But then, seemingly out of nowhere, the weekend comes along and things suddenly start to slide.

Sound familiar?

If you’re someone who struggles to stick to their health and fitness schedule during the weekend, then don’t worry you’re not alone.

During weekdays, most people know roughly what time they’ll get up, eat meals and go to sleep. But, on the weekends that routine disappears and exercise can vanish along with it if you’re not careful!

We’ve compiled a list of useful tips to help you stay fit and healthy during the weekend.

STRUCTURE

Perhaps the most important aspect of staying on track over the weekend is planning.

Building health and fitness activities into your weekend schedule and monitoring food intake helps you avoid unhealthy practices like overeating or lack of exercise. Typically, the weekend is a danger zone for health and fitness because it lacks the routine that you’ve been accustomed to in the week.

While sleeping in until midday can be a nice treat after a hard week at work, it’s often not so great for your health and fitness. Irregular meal times, lack of exercise and excessive snacking can all be symptoms of that sneaky Saturday morning lie-in.

It’s important to plan your weekend before it arrives so that you can build health and fitness activities around your social life. By doing this, you’ll also find that it is much easier to stick to the same healthy portion sizes that you have been following in the week.

MINDSET

Breaking the on-again, off-again diet mentality is essential if you want to stick to your workout schedule during the weekend. Getting out of the vicious cycle of yo-yo dieting whereby you’re ‘being good’ during the week and ‘being bad’ during the weekend is essential if you want to maintain your health and fitness.

There are a lot of people who think that after sticking to an exercise regime all week, the weekend seems like the perfect time to take a foot off the pedal and put the exercise mat away until Monday rolls around.

While relaxation at the weekend is essential, it’s also good to do some exercise.

Aside from the immediate health benefits of weekend workouts, maintaining the momentum that you’ve kept up during the week plays into the bigger picture of how you will achieve long-term health and fitness.

The key is to revisit your goals regularly and recommit to making healthy choices every day so that you set yourself up for success in the long-term

RELAXATION

And relax…

Relaxation is as important for a healthy lifestyle as all those hard hours you put in at the gym Monday to Friday. Using your free time to socialise, rest and do things you enjoy is an essential factor if you want to achieve long-term health and fitness.

Doing too much exercise during the weekend can be just as harmful as doing too little because in the long-term you’ll be unlikely to stick to a plan that leaves no time for relaxation or fun.

But, a word of warning. You should view the weekend as ‘me time’ – not as time to “cheat” on your diet or exercise plan.

PLAN FOR SCHEDULE FOR NEXT WEEK

Planning healthy foods for the week and your exercise routine ahead of schedule will keep you focused on your long-term health and fitness goals.

This is important because it will reinforce the mindset that has helped you make progress and will help to deter you from reaching for that second bag of chips.

THE FINAL REP

After being disciplined all week, it’s all too easy to slip into the state of mind where you think the weekend is time to indulge.

Following the guidelines above will help you stay on the right track to achieving your health and fitness goals.

But, if you need a bit of extra help, a great way to maintain your motivation for health and fitness during a weekend of temptations is by enlisting the expertise of a personal trainer. A fitness professional can help you plan your weekend so you get the balance right between having fun and relaxing while, at the same time, keeping up all the hard work you’ve done in the gym.

So, to sum up, have lots of fun but just don’t forget to stay fit and healthy too!

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