9 Tips to Conquer Feeling Beatdown by Unhealthy Weekends

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Come Monday do you feel like the weekend was full of complete trash? Here are 9 Tips to Conquer Feeling Beatdown by Unhealthy Weekends.

It’s no news that when the weekend comes around, you’re ready to go out and have fun with your friends. Go on a mini trip, or maybe you’re so tired from the week that you’re looking forward to isolating yourself from the world and watching your favorite movie with a glass of wine and pizza. 

The weekends for me were not so much food driven. It’s not that I deprived myself during the week to feast on the weekend, but if I was out and delicious food as around oh, I did not decline. 

You have to admit that delicious food is and will always be everywhere. Food among a bunch of other things is what brings people together, and heck cooking is a form of expression in itself.

Being healthy is a lifestyle, and I want to share a couple of things with you on how to survive the weekends when it comes to your health.

Ditch the all or nothing attitude

You may have mistakenly stopped eating carbs or bread to be specific because you think they are bad for you. You may have cursed sweets as your worst enemy and now have a love-hate relationship with your favorite Cinnabon. 

I dont know if this may just be me, but when someone says I can’t have something, it makes me want it even more. As a result, some people may go overboard when it comes to “treating themselves.” 

Here’s a tip on how to be healthy over the weekend. If you want a piece of chocolate, sweet or pizza, go for it but in moderation. For example, I could crush an entire medium pizza, but do I want to do this every weekend no. Instead, opt for 1 – 2 slices with a side of veggies or fruit.

Limit alcohol

It’s tough limiting alcohol when all your friends want to go to happy hour on Friday, out to dance on Saturday and brunch on Sunday. I mean there it is, alcohol, alcohol, and alcohol, right? See what I mean, how is it possible to be healthy on the weekend?

Well, here are a couple of things you can do to limit your alcohol. Because the truth is it’s not alcohol alone to blame. It’s all the unnecessary juices and syrups they put in your margaritas and mimosas.

Stick to cocktails with natural juices instead and drink water in between cocktails. My favorite is tequila with a splash of grapefruit juice, and I mean a splash. Also, I know I’m late on the trend, but I’ve seen those white claws floating around. I haven’t had a chance to try them, but when I do, I’ll update you. I also will mention it now that I’ve seen corona premier for 70 calories, so that’s going on my list as well.

Healthy breakfast

Weekends can be eventful and pretty busy. Last time I went hiking, I hiked Old Rag. We ended up leaving close to 7 am for a two-hour drive, then a close to 6-hour hike. We didn’t end up eating until close to 4 pm! Luckily I had packed a couple of snacks for the trip.

Take some time to make a quick smoothie if you’re running low on time but don’t run on an empty stomach. Smoothies are an easy way to get a good morning started. 

My favorite is a mix of half water and half almond milk, a scoop of peanut butter protein, half a banana, spinach for some greens, and some chia seeds for healthy fats.

Be smart when dining out

Don’t over complicate things when you go out. Try and keep things simple and make sure to include a protein on your plate. Sometimes it easy to over in calories in foods such as oils, sauces, and complimentary starters. 

Keep an eye on the servings size, and while I love the salsa from one of my favorite Mexican bars, I enjoy a couple of chips but also don’t overdo it.

Find healthy ways to indulge

My favorite way to indulge is by having pizza from my favorite pizza place, a glass of wine and a pint of So Delicious salted caramel ice cream made with cashew milk. 

The only downside to finishing an entire pint is afterward, I feel tired, sleepy, and I’m left with this taste of too much sugar. To the point where it just wasn’t enjoyable anymore.

It’s all about creativity. Try swapping out chips for popcorn, more veggies on your pizza, and cutting serving sizes in half. 

My new favorite way to indulge my ice cream is by cutting my serving size to ΒΌ and adding frozen or fresh berries and maybe even add mini chocolate kisses if I’m in the mood. 


If you’ve read through my blog, you’ll see that I don’t exclude any foods except olives and pickles, but that’s by my choice in taste, yup, I said it. Other than that, I do like to travel, and traveling includes local cuisines. Yet, I love taking care of my body and health. I want to be able to hike two-four hours if I want and have a drink afterward if I want to.

Instead of excluding foods, ask yourself if it’s valuable enough to have or is there something else you’d much rather enjoy instead. For example, I’ll pass up any street vendor on the street selling chips, soda, or funnel cake for authentic Indian food or homemade pupusas. Why? Because these are foods, I don’t know how to prepare and rarely ever have. 

Get a workout in

After a hectic week, you may want to sleep in and not hear a sound. But you know what? I love doing things I don’t feel like doing because almost always, the outcome is excellent. 

The biggest battle is getting those feet on the ground. Check out a Saturday morning class at your gym.

Better yet get together with a couple of friends or just yourself and go on a hike or bike ride. 

Nowadays there a Facebook groups for everything, go check out what’s going on in your community. 

Make sure to include protein. 

Sometimes it can be challenging to get enough protein in a day, especially if you’re out at a local dive bar where you dont have many options and everything on the menu is fried or drenched in sauce.  

Try planning your day out a bit to see what your day is going to look like, and referring back to an earlier point, make it a key to having a healthy and protein-packed breakfast. Also, keep a protein bar handy for later on in the day when you feel like having a snack.

Try new activities

It is important to remember that you are allowed to have fun. And the weekends don’t always need to revolve around activities with food, but if they do, you can still control your choices and bring creativity to the table.

I’ve been eating more plant-based and am thinking of hosting a girl’s night where we can all try cooking a vegan dish. It’s something new, not expensive, and healthy. 

Here are some ideas on how to get creative on the weekends:

  • Have a picnic and bring a new recipe 
  • Hiking
  • Rockclimbing
  • Game night with friends
  • Grill something new
  • Go to a museum
  • Volunteer 
  • Go to the beach
  • Go fishing
  • Go dancing


The weekends can be fun yet terrifying and disappointing afterward if you feel like you went overboard on the drinks and food again. I get it; you want to have a fun weekend and be healthy at the same time.

See, as you approach the weekend, remember that being healthy is a lifestyle, so you shouldn’t avoid foods you love during the week.

You can follow these 9 Tips to Conquer Feeling Beatdown by Unhealthy Weekends.

Allow yourself to enjoy still foods you like during the week, and it will prevent you from having an all or nothing approach relationship with the weekends. Go out and try new activities, who knows you may find yourself a new hobby. Stay active, socialize around dinner and drinks smarter, and indulge in moderation with creative substitutes.

Write to me. Let me know, have you struggled to stay on track over the weekends?

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