Be Thinner by Monday. Really.

You're only human if, halfway through a work week, you've already begun a countdown to the weekend. What's not to love? There's extra time to spend with the kids, dining out with friends, and sleeping in. But  if you're not careful with your choices, the weekend can really wreak  havoc on a waistline. Between Friday happy hours and Sunday brunches,  the weekend is jam-packed with opportunities to eat tempting food. Some  people use it as the perfect excuse to let their diet slip away. You've  worked hard all week to keep your weight in check. From Friday night to Monday morning, keep these 10 tips in mind so you don't end up with more weight than when you started!

1. Don't be a weekend warrior. Putting pressure on yourself to lose weight while trying to enjoy your downtime can potentially stress you out and lead to emotional eating.  Take a more realistic approach, and aim to maintain your weight instead of losing it. If you wake up on Monday at the same weight you were when you left the office on Friday, consider yourself a success!

2. Start strong. The first few hours of your weekend  can set the tone for its entire duration. For instance, if you start  off your Friday night with happy hour and a couple slices of pizza for dinner, you'll probably continue this behavior all the way to Monday  morning. It ruins the effort you put in all week, and makes you less  likely to reset your good habits when the workweek begins. Kick off your  weekend the right way with a flavorful yet reasonable dinner option.  Try a lean cut of red meat, such as filet mignon, to ensure satisfaction  without tons of calories. Or if you're craving Chinese food, allow  yourself to enjoy some Moo Shu chicken; just skip the pancakes and opt  for lettuce wraps instead. It's perfectly fine to reward yourself after a  week well done, so long as you choose something that will keep you on  the right track! You can check out more of my dining out tips in my book, Bread is the Devil.

3. Get in some "you" time.  Lazy weekends are great every once in a while, but allot some time into  your morning to work up a sweat. Putting it off until later in the day  gives you the chance to get too busy and just not go. Simply get up a  half-hour earlier, and hit the gym. Even twenty minutes will help!

4. Take advantage of breakfast.  It really can be the most important meal of the day. I recommend  people take a few moments of their downtime to enjoy some morning fare.  There are so many healthy, smart options readily available. If you're eating at home try try Good Foods Made Simple Egg Patties (all natural egg whites that can be made in a second for convenience). They are just 35 cals a patty! add some Tesseseme's hot sauce and a La Tortilla wrap and you have the perfect combo of spice, fiber and protein to keep you satisfied and energized till lunch!

5. You snooze, you lose. If  you do decide to sleep in, don't feel as though you have to make up for  the meal you may have missed. Move on to whatever meal is next, and go  from there. You may need to add a second snack later in the afternoon,  but it's much more ideal than doubling up your meals.

6. Think ahead, and be prepared.  Planning meals ahead of time and packing a few healthy food items can  be your best defense against fast food and mindless weekend snacking.  Why waste the calories on the drive-thru when you can enjoy something  scrumptious at dinner with friends instead? Save your indulgence for a  time that is really worth it. Keep a 22 Days Bar on hand for an afternoon snack (its gluten, free, vegan, and packed with protein to keep you full till dinner). 

7. Embrace finite foods.  Extra free time can mean extra pantry time. There's less structure on  the weekend, which increases your chance of going on a random pretzel  binge. Keep finite foods on hand, so you know exactly where your snack  begins and ends. Stick to items like a Chobani Greek yogurt or a Hail Merry pack of almonds or just a piece of fruit (preferably one that will just fit in your hand like an apple or orange so you don't have to count the portion).

8. Enjoy one extravagance.  Dining out is one of the most enjoyable ways to relax after a hard  week. It can seem virtually impossible to stick to a boring grilled  protein and a side of steamed vegetables when everyone around you is  partaking in a decadent meal. Whether it's a second cocktail, a shared  dessert, or a reasonable portion of starch, allow yourself to enjoy one  extravagance. Be sure to plan it at a time when you're around loved  ones. It automatically makes the treat that much more enjoyable.

9. Stay hydrated.  Daily hydration routines usually fall by the wayside on the weekend.  People tend to weigh heavier on Monday because they've dined out for the  past few days and consumed considerably less water. Aim for at least a  liter by lunch to ensure proper hydration.

10. Recover on Sunday.  Unwind after a busy weekend, and opt for a low-calorie frozen entrée for dinner. Stick to Amy's frozen meals under 300 calories. I love their light n' lean line..especially the polenta..this is just 140 calories, add some extra steamed spinach and you'll have a super low calorie super filling meal! Simple yet slimming!

Heather Bauer, RD CDN
Heather Bauer, RD CDN


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