Nutrition & Indulgence: How to Balance Eating over the Long Weekend

The long weekend is here for those in the US! It is time to relax, unwind, and enjoy yourself! 🎉 While it's the perfect opportunity to indulge a little, many worry that our nutrition goals can go out the window. Fear not! With just a few smart choices, you can enjoy every moment and avoid regret later. Pick one or two of these tips that resonate with you, and make this long weekend both fun and balanced. Here’s how!

1. Set Realistic Goals: Aim for Progress, Not Perfection 🎯
   It’s tempting to think you can stick to your rigorous diet over a long weekend, but let’s be real—some indulgence is inevitable, and life is to be enjoyed! Instead of aiming for perfection, set a goal to do a bit better than you did during the last long weekend. For example, if you tend to overdo it with snacks, decide when you’ll indulge in them and when you’ll keep healthy over these days.

2. Plan Your Meals Around the Big Events 🍽️
   The damage often comes from certain meals, like parties or dinners out. If you know you have a big meal planned, balance it out with lighter, healthier meals earlier in the day. For example, if you’re heading to a BBQ in the evening, opt for a light brunch instead of a big breakfast and lunch. This way, you can enjoy the event without feeling guilty. Be careful to avoid overcompensating though.

3. Make Decisions Ahead of Time 🧠
   Think ahead and decide ahead, especially around areas that you want to do better. For example, commit to starting with veggies at the party or limiting yourself to one drink. This pre-planning can help you avoid the temptation to overeat, as you’ll have a clear plan to follow. Keep the plan loose and light since detailed plans can be brittle and break easily.

4. Verbalize Your Plan with Someone Around You 🗣️
   Tell someone you’ll be spending time with about your plan. It doesn’t have to be all your goals, just pick one or two. If desserts are your weakness, let your partner or friend know that you’ll only have one portion or skip it altogether. Sharing your plan adds accountability and helps you stick to your intentions. If there is no one around, let me know (rajesh@nurishme.net) and I will check in on you!

5. Apply the "One Plate" Rule 🍛
   When you're at a party or buffet, stick to one plate of food. Fill it with a balance of protein, veggies, and carbs, but resist the urge to go back for seconds or overloading the plate. This simple rule can help you pay attention to your consumption and avoid overeating. If you like variety, make an alternative commitment such as telling yourself that you will have only 3 small plates each with approximately so many calories. Similarly, decide on the number of drinks ahead.

6. Track Your Meals in Real-Time To Avoid Surprises 📱
   Many people track their calories at the end of the day using Nurish or other apps, but during a long weekend, this can lead to surprises or us waiting to avoid the bad news. Instead, track your meals right after you eat them. This keeps you mindful and aware of how much you’re consuming, making it easier to make better decisions and stick to limits.

7. Add Extra Physical Activity Early 🚴‍♂️
   Start your weekend with a bit more exercise than usual. Whether it’s a longer walk, a jog, or a fun bike ride, getting active early sets a positive tone for the weekend. Plus, it helps offset any extra calories you might consume. As you do this activity, visualize yourself making the right choices or avoiding temptation per your plan, for an extra motivation boost.

8. Celebrate your Successes, and Forgive Yourself for your Mistakes 🎉
   After your first success, however small, reflect on it. Smile. Build upon it. If you slip up, don’t dwell on it. Acknowledge it, forgive yourself, and get back on track with your next meal. Remember, one indulgent meal won’t ruin your progress—it’s how you try consistently that will lead to improvement.

Conclusion
Long weekends are meant to be enjoyed, and with some thought ahead, we can still be on track with our goals. Remember, it’s all about progress, not perfection. Enjoy your weekend, stay mindful, and keep making those small steps toward a healthier you. 🌟

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