10 TIPS TO SURVIVE THE WEEKEND

1/ SHOP NOW!

But not for clothes girls, sorry! For food! Buy your groceries before the weekend so that you have the right foods in your fridge and cupboards.

Use the PSP system: Plan-Shop-Prepare.

As with anything in life, the more prepared you are, the better chance you have of staying on track. Taking a bit of time to prepare a couple of meals in advance so you can just tuck into them when you need to can make all the difference.

2 / PLAN YOUR CHEAT MEAL

Think! If you know that you are going to a garden party on Sunday afternoon, then avoid a full Irish breakfast on Sunday morning. Sticking to your food plan until the party will be worth it because you will be able to socialise and get stuck into those bbq ribs just like everyone else. So, it’ll feel good.

A cheat meal means enjoy, not binge eating to the point where your stomach stretches to the size of a swiss ball. Take the time to savour your treat to the last bite, cos you won’t be seeing it again till next week!

3/ STICK TO YOUR NUTRITIONAL PLAN

Whenever possible, choose vegetables, raw nuts, and fruit as your snacks and as the foundation of your meals. Make sure to stock up on these and always bring some with you in your bag wherever you go.

By doing this chances are you’ll start to make the right choice more often, therefore decreasing feelings of guilt. We don’t like guilt..

Get enough good quality sleep and water! It’s proven, by me, that having a good night’s sleep and being well hydrated can make a big difference in the food choices you’ll make during the day.

Lethargy and dehydration often lead to fake feelings of hunger!

4/ START THE DAY RIGHT

And this doesn’t mean with cereal...The best thing you can do first thing in the morning is hydrate yourself as during sleep we sweat about a pint of water, even if you don’t see it. Coffee is not hydrating; in fact it has the opposite effect!

Then, have some good quality protein in the form of eggs, fish or meat, and some vegetables. Yes, vegetables.

We have been so brainwashed by big food companies with powerfully effective marketing campaigns to think that cereal is the best breakfast food that people look at you weird when you eat a carrot on the way to work. Ridiculous! Carrots are food, cereal is not. It’s just manipulated stuff. You can’t grow rycicles in your back garden.

5/ HAVE REALISTIC EXPECTATIONS

Whenever I make a “to do” list a mile long, and I only get through half of it, I feel bad – even if I managed to get a lot done. It’s usually because I’ve set unrealistic expectations for myself.

There is nothing wrong with aiming high, but if you expect to eat organic veg. at every meal, you may disappoint yourself and go on a guilt trip all weekend. Remember, we don’t like guilt...

So again, plan, shop, and prepare – because if you go to the shops and there is no organic veg. left, what are you going to do? Give up on veg. all together, or eat whatever veg. you can find?

One of the reasons a lot of people fail on their nutrition plan is that they have an all or nothing attitude. This is not about all or nothing; this is about being clever and making it work for you.

6/ STAY AS ACTIVE AS POSSIBLE

Be a kid. Think about how they run around at the beach, or at a party rather than sitting around for hours on end. Don’t just lounge around sipping boozy drinks and gossiping all day. A little rest is fine, but get your butt off the lawn chair for a few hours each day.

Go for a hike. Play Frisbee. Do some odd jobs around the house. Ways of staying active, burning some cals, and having lots of fun:

- Badminton = 300 calories per hour
- Basketball/football game = Up to 500 calories per hour
- Cycling = Up to 600 calories per hour
- Bodyweight exercises = Up to 600 calories per hour
- Canoeing = 400-600 calories per hour
- Interval Training = 10,000 calories per hour (Ok, maybe not that much…)
- Darts = 200 calories per hour
- Fishing = 200 calories per hour
- Frisbee = 200 calories per hour
- Golf (carrying clubs) = 350 calories per hour

So use your body for what is meant for – moving – rather than a garbage disposal for junk food.

7/ HANG OUT WITH THE RIGHT PEOPLE

If you hang around people who eat crisps while roasting up a round of hot dogs while drinking a 6-pack of beer, unless you have the will power of an athlete, you’re in trouble.

I’m not saying ditch your friends, but different friends may be doing different things at the weekend. Simply choose to mingle with those who are doing healthier more active things.

8/ BEAT THE BOOZE

If you’re like me, you might end up at a friend’s house on a Saturday night for a spot of dinner, or a bbq.

Of course, that means junk food and booze. Or does it? Here’s a plan for any event that involves alcohol.

•Eat a healthy meal before that fits your nutritional plan. That means protein, fiber, healthy fats, and water. For example, salmon with sweet potato and broccoli.

•Take some raw nuts in your bag to your friend’s house.

•If you’re going to drink, take with you what you like. Choose beer or wine instead of mixed drinks. A beer or glass of wine contains up to 150 calories, but a mixed drink contains 150 calories from alcohol plus whatever mix you add in. So it could be double, triple, or more, empty calories from mixed drinks.

•Alternate between alcohol and water. So, drink a beer, then get a pint of water and don’t drink your next beer till you finish it. Snack on the nuts you brought rather the pizza, chips, or whatever else is sitting around.

9/ DECIDE WHAT YOU WANT MORE

Do you want chips more than a flat stomach? If yes, then eat chips and don’t feel guilty. If your answer is no, I want a flat stomach more than I want a stupid bag of oil and salt, then good news, cos you have nuts in your bag.

See, you need to be in the right mindset. You must commit. Commitment means there is no way back. You don’t get married to change your mind the following day (at least most people don’t), or have a kid and then decide you don’t want it (at least most people don’t).

10/ Enjoy your weekend!