Eating healthy during the week but going overboard on the weekend? That can impact your weight loss efforts.

By Lizzie Streit, MS, RDN, LD 

Most people who have tried to lose weight are familiar with the concept of “cheat days.” These usually entail splurging on your favorite treats or foods for one or two days after you have been eating healthy for the majority of the week.  

Even if you don’t have designated “cheat days,” you may follow the common pattern of eating healthy meals on weekdays and making less healthy choices on the weekends. For example, if you are someone who gets 12 meals from HFLM instead of a full week’s worth of meals, you may find that you eat best on the days that you have your HFLM meals.  

While this style of eating works for some, it can hinder weight loss progress and promote cycles of restriction and over-consumption for others. 

Switching to a full HFLM plan that provides three meals a day for the entire week can help you stay consistent with your eating patterns and achieve the best results. You can also follow the tips in this article to make smarter choices on the weekend. 

Why Do You Tend to Splurge on the Weekend?  

Weekends can be challenging for those who are trying to lose weight for a few reasons. Since they are usually less structured than weekdays, some people may find it difficult to keep up with healthy eating and exercise.  

People also tend to eat out more on the weekends and visit with friends at local restaurants, which can make it challenging to choose healthy foods.  

Tips to Stick to Your Health Goals on the Weekend 

Even with the challenges that the end of a week brings, there are several ways that you can maintain a healthy lifestyle throughout the weekend. 

Some simple ways to stay on track during the weekend include:  

  1. Plan your meals. If you are a HFLM client, consider extending your plan to receive an entire week of healthy eats instead of just 12 meals. That way, you will have a fridge stocked with tasty, nutritious meals and won’t have to rely on take-out or restaurants. You can also make a general schedule that includes your commitments for the weekend and prepare a few healthy recipes for the meals that you know you will eat at home. 

  2. Have friends over for dinner or bring your own dish to a party! If you are going to a friend’s house or want to host a get together, make a few healthy dishes to bring or serve to your friends. That way, you can make sure you have something nutritious to eat. 

  3. Incorporate exercise into your weekend plans. Want to catch up with friends on Saturday? Ask them to meet you for a walking date at the park or mall. You can also sign up for a workout class on Friday after work or Saturday morning to kick off your weekend before you get busy with other commitments.  

Finding a balance with how you eat during the week compared to the weekends can be challenging, but making a few changes can help you stay on track with your health goals.  

Note from Healthy for Life MealsOur plans are designed to provide you with nutritious and delicious meals seven days a week. Don’t stress about your weekend food choices - get started with one of our plans today. 

Stef Keegan