The weekend, for many, represents a break from routine. You have extra time! Not spare time to eat more or lounge around more, but to focus on your health! This is your perfect opportunity to fit in some exercise, plan your weekly menus and stock up on good wholesome foods for the week and relax.

Naturally, spare time also equates to time being spent with family and socialising with friends. Several social occasions can see you revert back to bad habits, so focus on these to keep you on track, motivated and feeling like you are not missing out!

• Drinks Saturday night? Remember to alternate your alcoholic drinks with non-alcoholic drinks, dilute with soda water, drink ‘light’ where possible and choose diet mixers. One night drinking doesn’t have to end up with a bad hangover and double your daily energy intake. Plan ahead.
• Going out for dinner with friends? Remove the bread basket, order salad for starters; don’t turn up ravenous at the restaurant, choose non-creamy dishes or with sauces on the side. Choose lean meats and plenty of vegetables. Minimise alcohol consumption, by alternating with water. At dessert time, why not share one with a friend?
• Having a dinner party? Plan ahead and stick to the same principles with alcohol and food choices as just mentioned. Avoid nibbling during preparation, so leave some chopped up veggies, such as carrots and celery to nibble on. A healthy dinner doesn’t have to be a tasteless dinner-focus on herbs, spices and low-fat condiments that can really give plenty of flavour.  Have a salad on the side or for starters. Be creative with fruit for a tasty dessert.
• Going for a family outing? Maybe a trip to the beach, BBQ in the park or a picnic? Again, plan ahead. Fill up your bags full of satisfying fresh food such as fruit, salads, lean meats such as chicken breast, low-fat cheese, wholegrain rolls, low-fat yoghurt  and ensure there is plenty of cold water.

Weekend Excuses

The routine of the week makes sticking to an eating and exercise plan much easier. Once the weekend comes round, our new relaxed attitude combined, with a variety of temptations, makes it all too tempting to slack off a bit.

 Can you relate? ‘I can sleep in so I’ll exercise next week….I can’t perfect all the time…I’ll start again Monday…I am too tired to cook a proper meal this weekend-I’ll get take-away…I’ve been good all week, I deserve to let it go a bit on weekends….’ STOP!

Use that spare time to really get into some different type of exercise-try going for a swim, hire a bike and cycle around the park, try a new group class, or go for a power walk with your friend. The weekends are a perfect opportunity to vamp up those weekday routines.

Remember, healthy eating and moving more are part of a lifestyle. Weekends are part of your life! It is ok to let lose sometimes, but not routinely, so plan ahead, think differently about your life. Adopt a new attitude of looking for opportunities to be healthy, not the other way around.