I get asked a lot by clients and followers how I approach weekends as a nutritionist and fitness expert. I get it; you don't want to undo all the progress you’ve made. At the same time, you want weekend health tips that allow for splurging and enjoying time with family and friends.

You know I’m all about balance—no withholding favorite treats and no extreme rules. To help you stay on track while still enjoying those splurges, I’ve put together five weekend health tips you can actually stick to.

Weekend Health Tips 1. | Follow the 80-20 Rule

Consistency in this balance is what creates lasting results, so choose those indulgences wisely and make them worth it. When you know that a few indulgences are part of the plan, you’re less likely to spiral into an all‑or‑nothing mindset. So pick treats you’ll truly enjoy, savor them, and then get right back to the habits that move you forward. That’s how progress sticks.

Weekend Health Tips 2. | Know Weaknesses & Make a Plan

Recognize your weak spots before the weekend even starts. That little bit of self‑awareness (and grace) makes it easier to stick to your 80/20 plan.

If you know brunch is on the calendar, and you really want that mimosa, skip the bread basket so it all balances out. Planning a pizza night with your family? Have one slice, enjoy it, and build the rest of your day around balanced meals.

Parties can be tricky, but you can still have fun without losing track of your goals. Order one cocktail, then switch to sparkling water with lemon. You’re still part of the celebration without overdoing it.

The point is to go in with a plan. When you wing it, it’s easy to go overboard. Failure to plan really does equal a plan to fail. So set yourself up, stay in control, and prove to yourself that you can enjoy the weekend without backtracking on your progress.

Weekend Health Tips 3. | Don't Deprive Yourself

Cutting yourself off completely often backfires. You skip that cookie all week, then end up inhaling an entire sleeve over the weekend. Instead, allow yourself that one cookie and enjoy it.

You’re teaching yourself that moderation is not only allowed but healthy. When cravings hit, find a way to satisfy them without going overboard. A little treat now keeps you from feeling out of control later.

The same goes for your workouts. It’s easy to skip them on weekends, but if you know brunch plans are coming, get your sweat in early. Your willpower is usually strongest in the morning, so use it. Start your day on the right note, and you’ll guide the rest of your choices naturally.

Weekend Health Tips 4. | Pace Yourself

I’ve learned the hard way that when I have one too many drinks, my good intentions vanish. One round turns into three, late‑night snacks sound amazing, and the next thing I know, I’m sleeping through my alarm and feeling awful the next day.

Now I plan ahead in any social setting so I don’t sabotage my progress. Pace yourself and know your limits. Decide before you go out that you’ll enjoy one or two drinks, then switch to water or seltzer between cocktails. When you stick to that plan, you stay in control and wake up ready to go.

Here’s another layer you might not think about. As women get older, especially during perimenopause and menopause, our bodies metabolize alcohol more slowly, and our tolerance often drops. Don't try to drink on a weekend like you're still in college.

Hormonal shifts can also make sleep disruptions, hot flashes, and mood swings worse after drinking. Limiting your drinks doesn’t mean cutting out fun. It means you’ll still feel good the next morning, get in that workout, and actually enjoy the rest of your weekend instead of recovering from it.

Weekend Health Tips 5. | Socialize with Like-Minded People

Not everyone around you is focused on health, and that can pull you off track faster than you think. I look back at my party‑heavy years and remember how easy it was to let habits slide—late nights, extra rounds, and choices that didn’t serve me.

When I started hanging out with people who care about feeling good and living well, my habits started to shift. You naturally match the energy around you. Plan a casual dinner at home where you can cook something that fits your goals, or invite friends to join you for a hike, a yoga class, or even a morning coffee walk.

When your circle values what you value, staying consistent doesn’t feel like work. Here’s to weekends that feel fun, healthy, and balanced.

You Broke All the Weekend Health Tips Rules: Now What?

It happens. Maybe you had one drink too many, demolished the late‑night fries, and now you’re staring down Sunday feeling puffy, sluggish, and a little mad at yourself. Or maybe you don’t even regret the choices. You just feel the aftermath in a way you didn’t in your twenties.

First, stop beating yourself up. Your body isn’t broken. It just needs a little extra care. Here are some steps to take for those "morning after" headaches and body aches.

1. Hydrate like it’s your full‑time job. Add electrolytes or coconut water to help replenish what alcohol stole from you.

2. Eat Wisely. Light, nutrient‑dense meals—think eggs, greens, or broth‑based soups—can calm your stomach and support recovery.

3. For bloat, gentle movement is your friend. A walk, an easy yoga flow, or even a low‑impact strength session gets your circulation going without overtaxing your system. Skip the high‑intensity workout if you’re dehydrated or still foggy from the night before.

4. Prioritize Rest. Your body is working overtime to recover, so give it what it needs. A short nap or simply slowing down for the day can help your system reset and reduce that wired‑but‑tired feeling that often comes after a rough night.

5. Soothe and Support. A warm shower, Epsom salt bath, or even a heating pad on sore muscles can ease aches and improve circulation.

Should middle-aged women work out after a night on the town? Don’t force a punishing workout thinking you can “sweat it out.” High‑intensity training when you’re dehydrated or hungover can stress your heart, worsen headaches, and leave you feeling even weaker.

Also, don’t starve yourself to “make up” for overeating. Skipping meals often backfires, leads to blood sugar crashes, and makes you feel worse later. Choose light, balanced meals instead.

Weekend Health Tips FAQs

How do I handle late‑night cravings if I’m genuinely hungry?

Try a small protein‑rich snack like cottage cheese, turkey slices, or a boiled egg. It satisfies you without blowing your calorie goals or spiking your blood sugar before bed.

I’m on a GLP‑1 and we're going out to dinner this weekend. What can I eat to avoid side effects, or should I splurge?

You don’t have to skip the fun, but you do need to listen to your body. GLP‑1s slow digestion, so heavy or greasy meals can leave you nauseous or miserable. Focus on smaller portions and choose foods that are easier to tolerate—lean protein, cooked veggies, and lighter sides.

Eat slowly, stop before you feel full, and skip the urge to power through just because everyone else is still eating. A little planning keeps the night enjoyable and helps you avoid those not‑so‑fun side effects later.

Is it bad to skip alcohol completely at a social event?

Not at all. Most people don’t notice or care what’s in your glass. Opt for sparkling water with lime or a mocktail so you feel included without any added strain on your system.

Can I use weekends for meal prep without feeling like I’m working all day in the kitchen?

Yes. Batch‑cook one or two proteins, roast a tray of vegetables, and wash/prep fruit. That’s enough to give you options without taking over your whole day.

I work out hard during the week. Should weekends be total rest days?

Not necessarily. Active recovery, like a walk, yoga, or light cycling, can help your body bounce back and keep you from stiffening up. You'll get in those 10,000 steps before you know it.

What if I travel most weekends?

Pack portable staples like protein bars, nuts, or jerky, and scout out a grocery store near your destination. Even small prep like that keeps you from relying on nothing but gas‑station snacks or fast-food finds.

Need some help with protein ideas? Here I rank the top 8 protein bars and tell you why they're a perfect choice for road trips.

What Else You Should Know About Weekend Health Tips

If weekends are the only time you can squeeze in longer workouts, that’s totally fine. Just be smart about it. Don’t try to cram in so much that you overexert yourself and end up too sore or wiped out to stay consistent during the week.

Aim for quality over quantity. A well‑planned strength session, a long walk, or a bike ride can be enough to keep you moving without pushing past your limits. Incorporate movement into your weekend plans so it doesn't feel like fitness.

Remember, weekends aren’t about perfection. They’re about finding a rhythm that fits your life. Hydrate, eat in a way that makes you feel good, move your body in ways you enjoy, and give yourself grace when things don’t go perfectly. That balance is what keeps you progressing long after Monday rolls around.

Need help staying on track? I offer nutrition services to find the balance and take away the guesswork. Reach out to me today. Also, my Legg Day Method on-demand fitness platform has 20-minute (or less) workouts that can fit into any weekend routine.

You Got This!