Food Tips

7 Things Nutritionists Do on the Weekend When They’re Trying to Lose Weight

nutritionists tips for weight loss on weekends

PHOTOGRAPH BY SHUTTERSTOCK

Sometimes it feels like those two little days between Friday and Monday are making it their mission to sabotage your weight-loss efforts. And that can be hella frustrating. While nutritionists aren’t immune to the lures of dessert or that second—or third—glass of wine when the work week is over, these pros also have weekend strategies up their sleeves for when they’re looking to stay on track till Monday morning.

Here, they share their tips for maintaining good habits even after quittin’ time.

nutritionists tips for weight loss on weekends
1/6
PHOTOGRAPH BY SHUTTERSTOCK
STICK TO YOUR MEAL SCHEDULE

“I eat like it’s a weekday. When you think about it, it doesn’t really make much sense to eat differently on the weekend than you do during the week—especially if your food choices during the week keep you fueled and energized. It can be easy to skip meals on the weekend and then make up for it later by overindulging at dinner. So I make a point to eat breakfast, lunch, and dinner, and I don’t skip meals. I pack snacks for when I am on the go and follow a schedule just like I would during the week.” —Ashvini Mashru, R.D., L.D.N., owner of Wellness Nutrition Concepts, LLC and author of Small Steps to Slim

nutritionists tips for weight loss on weekends
2/6
PHOTOGRAPH BY SHUTTERSTOCK
CHANGE YOUR COCKTAIL ORDER

“I’m a cocktail drinker, but when it comes to cocktails and curbing calories, I keep it simple. Rather than order a fancy beverage with sneaky added sugars, I stick to cocktails that are based on an 80-proof spirit mixed with soda water (that mixer has zero calories!), like a vodka soda. Then for a little flavor, I glam up my drink with fresh fruit, mint, or both. Finally, I try to sip just one drink very slowly.  ” —Jackie Newgent, R.D.N., culinary nutritionist and author ofThe All-Natural Diabetes Cookbook

nutritionists tips for weight loss on weekends
3/6
PHOTOGRAPH BY SHUTTERSTOCK
LOAD THE FRIDGE WITH ZERO-CALORIE BEVERAGES

“When my eating veers off track, my beverage choices tend to follow suit. Rather than reaching for indulgent coffees, diet sodas, or other sugary drinks, I make a pitcher of infused waters or iced teas on the weekend. I save fruit scraps and herb trimmings to make a simple infused water or add chunks of frozen fruit to tea or water to add some natural sweetness. I also store reusable bottles for an easy grab-and-go option.” Cara Harbstreet, R.D., of Street Smart Nutrition

nutritionists tips for weight loss on weekends
4/6
PHOTOGRAPH BY SHUTTERSTOCK
SCHEDULE ACTIVITIES TO STAY ON TRACK

“I try to limit my alcohol intake by planning an early brunch or a workout to keep me from going overboard the night before.” Nicolette Jones, a clinical dietitian with The University of Kansas Hospital

nutritionists tips for weight loss on weekends
5/6
PHOTOGRAPH BY SHUTTERSTOCK
PACK NUTRITIOUS SNACKS

“One of my biggest barriers to eating healthy on the weekends is not preparing foods to take out on the go. The reality is, as scheduled as I want my weekends to be, unplanned occurrences happen. You’ll never be sure when you’ll be stuck somewhere without healthy sustenance. I eat the healthiest when I have healthy to-go snack options with me and make sure to take the time out to stop for a balanced lunch.” —Beth Warren, R.D.N., founder and chief executive officer ofBeth Warren Nutrition and author of Living Real Life with Real Food

nutritionists tips for weight loss on weekends
6/6
PHOTOGRAPH BY UNSPLASH
SOCIALIZE SMARTER

“Getting together with friends on the weekend can often derail your healthy efforts, but it doesn’t have to. There are two things I always do before I get social around food. First, I preview the menu if we’re dining out. I love to know what’s being served and plan what I’ll order. This keeps the game-time decisions (when I’m most likely to be swayed by something else that looks amazing on the menu but isn’t part of my healthy plan) to a minimum. Second, I always bring a healthy dish to a party, like my creamy cauliflower hummus, so I know I’ll have something healthy to snack on and everyone else at the party will love it, too.” —Diane Sanfilippo, nutritionist and author of Practical Paleo

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s