You've been watching what you eat and drink all week and Friday hits and you want to relax with a few wines and takeaway. There's nothing wrong with enjoying life, but there are ways you can get the most fun for the least kilos....
Friday night drinks - a glass or two is moderation but by 4 glasses you can pretty much say goodbye to self control and in steps over eating on some high fat nibbles and late night snacks - kebab or hot chips anyone? Then there's the hangover the morning after where you find yourself craving more fatty takeaway foods and laying around on the lounge eating more. So here's what you can do:
1. Set yourself a limit and try to stick to it
2. Eat before you start drinking at the office or at home
3. Drink lots of water
4. Try to stick with low calorie drinks like gin and diet tonic, vodka with soda and a lime wedge and wine spritzers (1/2 wine and soda water)
1. Try to order healthier cooking choices like grilled, poached, steamed, baked
2. BYO snacks to avoid getting hungry angry like an apple, yoghurt, nuts, berries, muesli bar and bottled water especially when you're at the movies so you can avoid the softdrinks, lollies and popcorn
3. Share a main with a friend and order side of vegies or salad to fill you up and save money at the same time!
4. Try to choose one meal to eat out like breakfast where you can have healthier choices like poached eggs on sourdough with avo, not eating out for breakfast then out for a long lunch and takeaway dinner - talk about sneaky calories creeping in!
Exercise as a family
Just because it's the weekend, it doesn't mean you shouldn't be getting in your steps at a minimum. Current guidelines suggest you need about 30-60 minutes of exercise every day to maintain a healthy weight, but that doesn't mean you have to make exercise on the weekend a chore. Getting on your bikes as a family is a great day out as is walking your dog at a pretty spot or bounce on a trampoline at skyzone or play with your kids at the park and have a game of soccer or cricket. A bushwalk is also a great way to get exercise while breathing fresh air and being at one with nature. The options are endless! One of my clients books into fun runs and charity runs on the weekend while her family cheers on - now that's support! By increasing your activity to to at least 2 sessions a week you can lower your risk of dying early from heart disease and cancer so it's time to become a weekend exerciser!
Burning the candle at both ends means you're messing with your natural sleep cycles and melatonin exposure which can cause weight gain and will almost certainly make you hungrier leading to overeating! Your body loves consistent routine so go to bed at the same time as you would during the week and get up at the same time each morning to synchronise your body with sunlight. The sweet spot is between 7 and 9 hours of sleep each night so make sure you're getting those zzzz's to maintain a healthy weight.
Weigh in Monday morning - If you need extra help being accountable over the weekend, schedule your weekly weigh-in for Monday morning. Knowing that you'll step on the scale at the start of the week can help you to stay accountable and be more aware of your weekend choices.
Plan for the week ahead - Take a Sunday afternoon or evening to plan your meals, hit the grocery store, and do some big batch cooking for the week ahead. That way, when your busy week gets even busier, you'll already be ahead of the curve and able to stay on track!
Remember that being at a healthy weight is about sustainable healthy lifestyle changes, not just a diet and exercise plan that you can maintain Monday through Friday. Revisit your goals and recommit to making healthy and realistic choices every day that set you up for success in the long term.
Hope this helps
Lifestylist Health & Fitness