6 tips for avoiding the weekend Yo-Yo

Happy Friday! Doesn’t it just feel like summer? I am loving it….1 week til the SLC Downtown Farmer’s Market opens and I am a happy girl. Also a new Whole Foods is opening near us and I am stoked!! Since we are heading into the weekend I thought I’d share a few tips about avoiding the weekend “yo-yo”.

I think everyone has experienced the weekend yo-yo. Do you know what I mean? You eat great during the week, sticking to your plan/schedule-  then the weekend comes and you go out to eat a few times and throw down everything in sight.  Then Monday rolls around and your progress has halted (or worse, your pants don’t fit)…..Just me? Ok. Well…recently I’ve had some luck with avoiding this unfortunate conundrum. Part of that reason is that I don’t have extra moneys to be going out to eat all the time (aside from the occasional burrito bowl from chipotle. #obsessed). But those aren’t too bad anyway.

Soo0…a few tips to keep you on track during the weekend. And first let me preface this by saying in no way shape or form should food rule your life. But if you DO have goals, it helps to stay on track most of the time…..and if you throw diet/exercise out the window on Friday night, Saturday, and Sunday—that’s a big chunk of your week.  (#foodforthought)



  • Eat a big healthy breakfast. This will get you started on the right foot, and hopefully keep you full for a while. If you happen to be going out for breakfast- don’t choose the pancakes. Fill up on eggs or something protein-packed to keep you full. This is most beneficial if you’re out running errands all day. The last thing you want to to is find yourself ravenously hungry 2 hours into your errand-marathon.
  • Pack snacks. Throw some bars, nuts, or fruit in your purse or car. When hunger strikes you can eat one of those- and then think realistically about the best way to find your next healthy meal. (I don’t think well on an empty stomach. I made the mistake of going to Costco while starving [and emotional]  recently and it was not pretty).
  • Schedule active weekend plans. Recently my husband and I have been going hiking on the weekends. It’s fun, burns calories, and makes me not want to ruin my hard work with a burger when I’m done. This time of year there are so many fun things to do! Take advantage of that warm weather.
  • Workout on the Weekend: even if your activities aren’t getting you any physical activity (actually especially if they aren’t) go to the gym. It will help you feel like you’re sticking to your routine, and Saturday Morning gym classes are so fun. I think that’s the best time of week for the most variety in a given time slot at the gym. [yoga, spin, zumba, etc.]  This is the same idea as above- you won’t want to ruin your hard work after busting your a$$ in the gym. Just don’t twist this and say “now i deserve a sundae” Don’t ever ‘reward’ yourself with food!
  • Schedule your cheat meal on the weekend. If you are a person who participates in scheduled cheat meals- do it on the weekend. The idea that you can hold off on (x,y,z) now because you are eating a burger the size of your face tonight will help you limit other temptations. I have mixed feelings about the cheat meal (leading to binging behaviors, etc) but I do think it’s a good way to practice prolonging desire. Just make sure when the meal is over, you’re back on track!
  • Water. Stay Hydrated!! I have found that I drink less water on the weekends because I’m not on my usual schedule- go figure. Staying hydrated will help you determine hunger vs thirst. Also- when you do go out, it’s always a million times better to choose water than soda. I’m for sure guilty of the occasional diet coke (moderation, etc etc) but water is the best choice always and forever!

Now AGAIN, this is not to say that you shouldn’t enjoy yourself, have fun with friends, etc. etc. Life shouldn’t be ruled by food choices. Moderation is the best policy. (and keeps me happiest come Monday morning…) But it’s also no fun to wake up and say, now why did I eat the whole city this weekend…..? Hard work and moderation = long term happiness. I personally think the 80/20 rule is the way to go.

SO. How do YOU keep the yo-yoing to a minimum on the weekends?


Happy weekend!



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