Health & Wellness Articles

Surviving the Weekend

Don't Let Weekend Mishaps Ruin Your Weekday Efforts

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How often do you keep your healthy habits during the weekdays, and spend your entire weekend falling off the wagon? Somehow it's easier to eat veggies, fruits, and whole grains during the workweek, but seemingly impossible to pass up chips, desserts, and beer after 6pm on Friday! Weekends often bring all-day indulging, and relaxing (a.k.a. sedentary) activities like watching TV—and that’s true for most Americans. On average, we consume an extra 345 calories per day every weekend, which can add up to an extra 5 pounds per year!

Take heart—there are things you can do to ward off the weekend woes, even as you make Saturdays and Sundays a relaxing departure from your workday world. Though your schedule may vary widely, dictated by social outings, household chores, and Little League practice, you can master the shift with a bit of thought and creativity.

First of all, recognize that weekends are a common problem for most of us striving to maintain fitness. Next, diagnose the major pitfalls of your own weekends: Do you make bad food choices? Eat too much? Hibernate instead of hitting the gym? By examining what throws you off course, you can institute some strategies that will get you back on track. For starters, try these tips:
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About The Author

Rebecca Pratt Rebecca Pratt
A freelance writer who contributes to various newspapers and magazines, Becky loves covering ordinary people doing extraordinary things.

Member Comments

  • I can so relate to this article. I really need to get a handle on Friday night dinners out! - 5/17/2013 5:46:05 PM
  • RUBYREDMICHIGAN
    What is the source for the statistic: "On average, we consume an extra 345 calories per day every weekend, which can add up to an extra 5 pounds per year!"

    Thanks - 9/17/2012 8:28:43 AM
  • Great tips! A lots of them! Thank-you! - 12/11/2011 9:58:56 PM
  • I'm going out of town this weekend so the goal is to stop by here each day and put in what I eat. I'm worth it!!!!!!!!!!!!!!!
    !!!!!!!!!!! Right...?. - 8/20/2009 1:00:45 PM
  • Great article! I printed out the article and put the tips on a 4x6 index card and stuck it on my refrigerator. It's a constant reminder to me that weekends don't have to be difficult!
    - 4/8/2009 8:31:27 PM
  • FLYNAVYWIFE
    I'm another one who uses Monday morning as "weigh-in" day. It really does help keep me focused during the weekend and evaluate my choices because I don't have time to make up for poor decisions before Monday!

    Almost every weekend since I've started is going to be a huge challenge though, and next weekend is certainly no different... but I've managed to succeed every week with an average weight loss of 2 pounds a week for the last month (8 pounds down, 14 to go!). I am educating myself about better choices and practicing portion control, and that's really all you can do!

    And if you think about it, you HAVE to ... or you'll never change. You'll most likely gain weight slowly but surely, develop health issues (heart problems, diabetes, whatever runs in your family), and probably die earlier than you "should." Saying no to the beer or having 2 slices of pizza instead of 4 is a small price to pay. - 4/6/2009 9:30:37 PM
  • TEDWARDS1011
    Week-ends are the hardest, for sure, but I have a few good tricks that help me tons. I make Monday my weekly "weigh in day" --so looking forwards to that helps keep me focused on eating within my calorie range. Also, I allow myself one really great dessert once a week, and that is on Saturday. I get the BEST piece of carrot cake or brownie or whatever...that I can find and enjoy every bite....slowly. That is my wk.end splurge and it satisfies me for a whole week. I have almost reached my goal of 20 pounds to lose and exercise every day. Also...get exercise (treadmill 30 min.) early Sat. and Sun. to get it out of the way. and drink lots and lots of ice water with lemon or lime. - 4/2/2009 8:59:37 AM
  • BONMOM4
    The only way to cut loose from a stressful work week. I'm going to read this again on Friday morning and before I leave work that day. Hopefully, that will remind me that the glass of beer isn't that important. - 7/14/2008 8:10:33 AM
  • Wow this article was for me. I am struggling with this but I'm not giving up! Even if I have to crawl. - 4/25/2008 10:29:22 PM
  • Great article. - 3/20/2008 1:15:22 AM
  • I just blogged about this yesterday! Great info! - 2/25/2008 5:52:30 PM
  • EVANTYSON1
    I liked this article because it made me realize that I am not the onlt one that struggles during the weekend. I really thought I was the only one. I recommend reading this and really thinking about the tips they sugget. - 12/1/2007 4:27:31 PM

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