Are you ditching your plan to eat healthy as soon as the weekend hits?
You take a deep breath to prep yourself for the week ahead, while knowing what's on the do and don't list for eating.
However, whenever weekend comes along, you decide you deserve a treat. You just couldn’t stop before you realize your cravings took over your weekend! Let’s stay on track with these tips!
Saturday lunch
Swap your side of fries for a big green salad. The sandwich alone will provide you with enough carbohydrates for the meal.A glass of wine has the same number of calories as a slice of cake. And a pint of beer is equivalent to a burger.1
Try swapping wine for sparkling mineral water to decrease your alcohol content.
A better solution:
If you're having a big lunch, go for a walk afterwards. Research has shown that people who go for a 20 minute walk immediately after a meal have better control of their blood sugar levels.2
Saturday Night
The temptation...
A late night slice of pizza on the way home from the bar.
How to compromise:
If you're drinking alcohol then the temptation to feast on fattening snacks increases. Be sure to eat a good meal before you go out drinking.
To boost your willpower, reduce or cut out the alcohol from your Saturday night routine so you won't be tempted to snack late at night.
A better solution:
If you find yourself at a pizza spot, order a slice of pizza with veggies on it. Before you order, ask yourself, "Am I really hungry?"
Sunday Breakfast
The temptation...
A greasy fried breakfast with bacon or sausage, pancakes, fried eggs and toast.
How to compromise:
If you want a hearty, warm option, you could order scrambled eggs with smoked salmon or go for a veggie omelet and skip the toast.
A better solution:
Nothing will satisfy your craving for a fried feast. So keep it as healthy as possible by choosing lean-cut meat and poach or scramble your eggs.
Sunday Lunch
The temptation...
A footlong sandwich with the works.
How to compromise:
Load up your sandwich with plenty of vegetables like lettuce, tomato, cucumbers and avocados and skip the chips.
Clear your plate as soon as you've finished so you're not tempted to help yourself to seconds.
A better solution:
Put your portion on a small plate. You'll treat yourself to a taste sensation without piling on the calories.
Sunday Night
The temptation...
Pig out in front of the television with anything chocolate.
How to compromise:
Swap chocolate cookies or cake for popcorn. It's a healthier option and feels like a treat.
A better solution:
Instead of eating from the pack, pour out a small portion of your snack into a dish and put the rest away.
With these simple tricks, you can keep your weekend demon under lock and key. Stay strong and remember you can enjoy your weekend without all the guilt on Monday morning.
Sources
- Calories in alcohol. Drink Aware. Visited 25 May 2010. http://www.drinkaware.co.uk/facts/calories-in-alcohol
- Colberg SR et al. Postprandial walking is better for lowering the glycemic effect of dinner than pre-dinner exercise in type 2 diabetic individuals. J Am Med Dir Assoc 2009; 10(6): 394-397.