The structure of a working week can make it easier for some people to stay healthy. Knowing when your going to be at work can make it easier to plan meals, trips to the gym, runs or other exercise. But all that planning and healthy eating can often go out the window come Friday afternoon. Do you find yourself munching pizza, chips, guzzling beer and fizzy juice over the weekend?

The weekend can often pose a big challenge to healthy living goals. Goals that can seem so easy to plan when your busy and following the work day structure. It’s without a schedule and the opportunity of temptation and lavishness that your healthy habits can come undone.

But why can’t your weekend be healthy and fulfilling? With that in mind, here are some ideas for a healthier weekend:

Maybe it’s time you made an effort to plan your weekend a bit more to make the most of it. This might seem like a slightly boring idea but it doesn’t need to be a step by step itinerary of every hour of the weekend.

Instead think about things that you’d like to do or achieve over the weekend and make the time to do it. Make time to relax, meet friends, go to the cinema, go for a walk, get any house chores out the way, cook a delicious meal, go for a long run. Whatever it is, there is plenty of free time over a weekend to achieve many goals if you have a plan in mind. This will help you destress and unwind more than an unplanned weekend.

Eat Well, Eat Healthy

Resist the temptation to binge on unhealthy foods over the weekend. Make sure you don’t get into the habit of alternating between healthy eating during the week and unhealthy come the weekend. Getting to a healthy weight is about sustainable healthy lifestyle changes. 

Why not use your extra free time to plan home-cooked meals and do a big healthy shop of fresh food? It’s a good opportunity to try out some new recipes. Here are some ideas: http://www.bbcgoodfood.com/recipes/category/healthy

Limit your Drinks

Whether it’s beer, wine or fizzy drinks, many people end up drinking many more calories than they would during the week. Over consumption of alcohol can lead to weight gain. A lot of people do not realise how calories are in their drinks. For example:

• 2 pints of lager is 500 calories which is more calories than a double cheeseburger.
• A large glass of wine is about the same amount of calories as a small portion of fries.

So it is important to keep alcohol consumption at a low level. Try drinking a glass of water between drinks. This will not only keep you hydrated but will also make you feel fuller which will put you off drinking more alcoholic drinks.

Similarly, sugary drinks can have a high amount of ‘empty calories’.

• A 330ml Can of Coke – 35g of sugar, 139 calories
• 500ml bottle of Irn Bru – 52g of sugar, 214 calories
• Large McDonalds Milkshake – 65g of sugar, 820 calories

If you spend the weekend binging on these, you are likely going to ruin the hard work with exercise and healthy eating. 

Get Active

The free time over the weekend is a great chance to get more activity in without feeling rushed. Whether it’s a run, a swim, yoga class, big cycle or a long walk in the park.

Getting active is also a good opportunity to get outdoors in the daylight after a week of working indoors. Get out and enjoy nature. Studies have shown people are happier when they are spending time outside – and you will get a boost of vitamin D.

Relax

Have a bath. Read a book. Meet friends for coffee. Have a nap in the park.

Whatever you like to do to relax, use your free time to unwind and destress.