After a long week, there is nothing better than relaxing over the weekend.

You get to catch up with friends…do a little reading…and do some fun activities you may not be able to do during the week.

But the weekends can also be a troublesome time for those looking to lose weight.

During the week, you’re likely to follow a schedule that helps you stay on track. But the weekends are a little looser…a little more free.

It may be easy to get sidetracked on your exercise and your nutrition plan. So how do you stay on track over the weekend—so Monday isn’t a rollercoaster, or it feels like you're starting all over again?

Here are some easy tips:

1. Start Your Day Off With Breakfast

It’s easy on the weekends to stay in bed and catch up on a good book, your favorite show, or just to get a little more sleep. But this may keep you from doing all the things you want to do over the weekend. In order to keep your weekend on track, you should start each day off with breakfast. This is a great way to jump start your day—and your metabolism—which keeps your goals in the forefront.

2. Get Moving

Although the weekends can be busy, you should always carve out some time to get moving and exercise. Not only does exercise burn extra calories, it also gets the blood flowing and your body moving. Try to find an activity that keeps your heart pumping and that you will enjoy.

3. Don’t Skip Meals

It’s common to get caught up in doing stuff over the weekends that you may forget to eat a few meals. And when this happens it could slow your metabolism. The most important thing on the weekends you can do to maintain your goals is to keep a healthy eating pattern. Don’t skip meals, and don’t overdo it at meals. If you keep both of these in mind on the weekends, stepping on the scale on Monday morning won't be nearly as bad.

4. Watch the Alcohol

There is nothing wrong with having a few drinks over the weekend. However, having a few too many may add empty calories and prevent weight loss from occurring. If you do feel the need to drink, having a glass or two of wine, or a couple of beers may add health improvements—and keep you on the losing streak.

5. Keep Your Goals In Mind

The most important tip for the weekend is to keep your goals in mind. If you want to stay dedicated to your weight loss program, you need to put your goals--and your health--first. You can still have fun while working towards your goals--you just need to focus on activities and foods that will keep you moving in the right direction.

Everyone enjoys a good weekend…but it may not be great for your weight loss. But it can be. As long as you’re following the tips from above, you can maintain a fun, healthy weekend, while keeping your nutrition and health goals in mind.

Coach Aaron
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P.S.: Whenever you're ready... here are 4 ways I can help you:

1. Let's Talk About Your Goals. Most gyms want you to simply adapt to their program, but I want to help you achieve your goal is the best possible way for you. If you'd like to get on a personal call and discuss what you'd like to achieve and get my help in developing a plan to get you there, I'm happy to get on a free coaching call to help. Just reply with 'Call' in the subject line and we'll get it set up.

2. Train With Me...For FREE. If you'd like to come in for a free training session...1 on 1 or group...I'd love to have you in as my guest. Training somewhere new can be out of someone's comfort zone, so I want to make it as easy as possible for you to see if this is the best place for you to reach your goals. Just reply with 'Train' in the subject line and we'll figure out what type of session you'd enjoy most and when coming in would be convenient for you.

3. Try My '28 Days To Look & Feel Great' Program. I'm going to be taking a few new clients through a 28 day program to help them look and feel great as they get back into a routine this Fall. If you'd be interested in learning more, reply and put '28' in the subject line.

4. I have FREE Open Office Hours during the week where you can call in and speak to me about your goals. The call is just 15 minutes out of your week, but the insights you’ll discover could impact you for a lifetime! To schedule your FREE consultation, reply and put 'Call' in the subject line.

Aaron Hines, Owner M.S. Exercise Physiology ACSM-CPT, NASM-FNS, TRX, TPI-Level 1 & F2, CSAC, Pn1