7 Tips for Holiday Weekends

July 1, 2022 Mark Glesne

Reviewed By Danielle Glesne, RDN, LD, CDCES

Holiday weekends can be an amazing time of fun, relaxation, and recharging from a hectic schedule.

But for some who are in a process of working toward a health goal, the long weekends can cause tension between goals and good times.

Here are a few considerations to help you enjoy the long weekend on your way to your goals…

1. Decide On A Goal

First and foremost, I recommend deciding on a goal for the holiday weekend… before the holiday weekend.

Decide in advance if you want to:

Continue making progress toward your goal
Maintain current progress toward your goal
Allow for a small regression away from your goal

All three goals for the weekend are entirely viable.

Let’s take weight/fat loss as an example…

If you’re in a place where you want to continue making progress toward your weight/fat loss goal, do so! Remember that if energy balance is accounted for, you can still enjoy any and all food and drink and still make progress toward that goal.
If you’re in a place where you want to simply maintain the progress you’ve already achieved, do so! Remember that you don’t have to lose weight every single week along the way to your goal.
If you’re in a place where you want to simply enjoy the weekend without regard for progress toward a goal, do so! Remember that a few days isn’t going to derail or undo all the progress you’ve made over time, and that taking small breaks along the way to your goal can be a very healthy decision that actually helps you sustain the journey and avoid burnout.

So, no matter what your goal for the weekend, decide ahead of time and be okay with it. Then, as soon as the long weekend is over, simply pick up where you left off and don’t look back.

2. Stay Hydrated

With your goal for the holiday weekend in mind, one of the simplest things you can do is to stay well hydrated.

According to the Dietary Reference Intakes, women should aim for a minimum of 91 oz. of water per day, and men should aim for a minimum of 125 oz. of water per day.

Some benefits of proper hydration include:

Acts as appetite control agent
Aids in fat loss
Boosts immunity
Facilitates nutrient transportation
Flushes waste and toxins
Fuels muscle health
Helps maintain normal bowel function
Insulates the brain, spinal cord, and organs
Lubricates joints
Maintains bodily fluid levels
Metabolizes proteins and carbohydrates
Promotes healthy skin
Treats headaches and migraines
Regulates body temperature
Relieves fatigue

So whatever your holiday weekend looks like, staying hydrated will benefit you in many ways.

3. Consider Nutrient-Dense Foods

We don’t talk about foods as being “good” or “bad” or even “healthy” and “unhealthy,” because all food can play a role in the overall context of our nutritional habits.

Instead, we talk about nutrient-dense foods and less nutrient-dense (or nutrient-deficient) foods.

And while not everything you eat over the holiday weekend needs to be nutrient-dense, not everything you eat over the holiday weekend needs to be nutrient-deficient either.

Striking a balance of nutrient-dense foods and “fun foods” you really enjoy is a healthy decision, no matter your goal or context.

So, consider more nutrient-dense foods over the weekend, such as:

Lean meat, seafood, and dairy
Fruits and vegetables
Whole grains
Nuts and seeds

And certainly continue to enjoy some of your favorite fun foods as well.

After all, this is nutrition… not a diet!

4. Consider Alcohol Intake

Let me start by saying I enjoy alcohol, and I often consume it over holiday weekends.

Despite what some say, alcohol can absolutely be included in a well-balanced and healthy lifestyle—in moderation and proper context, of course.

But I think we all know we can get carried away with alcohol—especially on holiday weekends.

So consider what consuming alcohol in moderation over the holiday weekend looks like for you, and put a plan in place to adhere to it.

One example of a simple plan is the 1-2-3 plan I used to teach to students when I was a fitness boot camp instructor at a university.

The 1-2-3 alcohol consumption plan means you…

Consume 1 drink per hour
No more than 2 days per week
Totaling no more than 3 drinks per day

In other words, 3 drinks over 3 hours—6 drinks total over 2 days.

That may or may not be helpful or enticing, but the point is to make a plan and stick to it.

Enjoy the weekend. Just consider your alcohol intake in accordance with your goals.

5. Stay Active

No matter your goal or what the holiday weekend looks like, it’s always a good idea to stay active.

Activity doesn’t have to lord over relaxation. Focus on activity you enjoy—whether that’s going to the gym; going for a walk; riding a bike; playing frisbee with friends; swimming with the kiddos; organizing a neighborhood soccer game; or something else.

The key is to find activities that you enjoy and that enhance the holiday weekend, so that staying active seems effortless and rewarding.

6. Get Plenty of Sleep

Quality sleep is an incredibly underrated component of a healthy lifestyle, and shouldn’t be sacrificed over a holiday weekend.

There are plenty of hours in the day to have fun, and getting a solid 7-9 hours of sleep per night is always a good idea.

7. Remember to Enjoy Yourself

Last but certainly not least, remember to enjoy yourself.

No matter the goal you chose for the weekend back in point # 1, remember that holiday weekends are meant to give us much-needed breaks from busy routine and hopefully quality time with family and friends.

If you’re not enjoying the long weekend because of your health goals, it might be time to learn a more sustainable way to achieve those goals that allow for life along the way.

IMAGO NUTRITION