Your Weekly Solution to Staying Fit
Staying motivated to lose weight can be challenging, especially with a jam-packed schedule and busy workweek. This Monday-to-Sunday healthy eating and workout plan can help you stay on track every day.
Monday: Start out strong
It’s the first day of the week, so motivation to lose weight is usually at its peak. Get a strong start by setting your alarm 45 minutes earlier than normal to hit the gym, do a home workout or go for a run. Make time during the day to plan out the rest of the week so you can feel organized and empowered.
Tuesday: Do a little research
Find healthy eating blogs and websites that interest and inspire you, and subscribe to their newsfeeds so you have a regular stream of fresh, healthy content coming your way. Don’t forget to save your favorite healthy recipes too. These will come in handy for those days when you just don’t know what to cook or want to avoid the dreaded cycle of ordering takeout.
Wednesday: Breathe and regroup
They don't call it hump day for nothing. You made it halfway through the week! Use Wednesday to refocus and restock your fridge with healthy foods. These can include leafy greens, fish, lean meat and lots of fruits and vegetables.
Thursday: Make time to work out
Gym attendance bottoms out on Friday and the weekends, so be sure to get in a good workout on Thursday. Plus, tomorrow’s Friday, so you’ll most likely have more motivation knowing that you’re nearing the end of the week!
Friday: Stick to your regimen
The weekend is just around the corner, which makes it easier to fall out of your healthy routine. Start your weekend off right by sticking to your normal workout and meal regimen. Then, you’ll have a little more wiggle room to spare for the weekend to come.
Saturday: Splurge a little…not a lot
A small splurge won’t knock you off track, but a series of larger overindulgences could. Pick one meal to treat yourself, then resolve to keep the rest of your meals healthier.
Sunday: Get out there
Research shows that activity is at a low on Sundays. Use the day to get in some physical activity that helps you feel refreshed and burns some extra calories. After your workout, make sure to stop at the grocery store and stock up on food. Plan out your meals for the week, buy the ingredients and spend some time meal prepping. Your future self will thank you for having a fridge full of healthy, ready-to-go meals for the busy week ahead.
All week long, BCBS FEP is here to support your health journey. Use our telehealth services to speak to a nutritionist who can help make a personalized plan just for you. You can also check out our weight management page for more resources to help you with weight loss, nutrition and more. Plus, Daily Habits is key to keeping your health goals on track.
