May 27, 2022 3 min read

Memorial Day has always been one of my favorite holidays.

It’s the unofficial start to summer …

Many people head to the pool, the lake, or BBQs to kick back and enjoy time with family and friends.

Memorial Day is always a great time, but it's unfortunately the weekend that typically starts derailing a lot of people's fitness plans.

If you are deciding to get out and enjoy this weekend, that's great!

I'll be the first to tell you it’s okay to have some fun as long as you are mindful and take a few precautions.

Here's 6 easy tips to help you stay on track and minimize the damage over the holiday weekend ... or any summer weekend for that matter. 

1. Drink Plenty of Water

Staying hydrated is obviously important, but it will also help you control your appetite throughout the weekend. Your body has a hard time functioning when it's dehydrated, and a lot of people skip the water on holiday weekends.

Hitting 90-120oz of water per day is one of the best things you can do for your overall health, too!

2. Be Active

A lot of people take this entire weekend away from exercise. Just because you are on vacation doesn’t mean that you can’t get a quick workout in to burn some extra calories.

-Find a local gym and drop in for a quick workout … typical drop in fees are around $5 to $10 bucks, and well worth the investment. 

-Do a quick “at-home” style workout … These are very effective and can help burn some calories up without taking a trip to the gym.

-Go for a walk with your family and friends

Simply moving more and burning some calories can help minimize the caloric surplus you are having over the weekend.

3. If you're drinking, choose lower calorie drinks

Clear liquors mixed in diet sodas or very light beers are lower in calories, and are typically less damaging than sugar or carb filled drinks ... like most mixed and frozen drinks.

If you do drink alcohol, aim to drink one glass of water for every alcoholic drink you consume. This will help you stay hydrated, which will then lead to you feeling much better the next day. 

4. If you're grilling, choose smarter options

Choose leaner meats ... sub 93/7 hamburgers for the 80/20 ones, or pork tenderloin for typical pulled pork. The leaner the meat, the better.

Leaner meats have less calories and are more protein dense, which will help you manage your appetite over the weekend.

Be mindful of the condiments you are using as well. Choose lower calorie options like mustard or low sugar barbecue sauces. Luckily, these lower calorie options are very easy to find nowadays. 

5. Use supplements to help minimize the damage 
Products like glucose disposal agents, digestive enzymes, and greens powders can actually help you break down the extra food and carbohydrates more efficiently which can prevent bloating, indigestion, heart burn ... and even fat storage.
These can make a huge difference at anytime ... but especially when you know you'll be eating a little more food than usual.
6. Don't forget to enjoy yourself
It’s important to remember to enjoy yourself and not stress out too much about your nutrition. A relaxed approach at dieting for one weekend can be refreshing and help re-motivate you to get back after it the following week!

Summer can be one of the hardest times to diet, but these tips will help you stay on track … especially through the big holiday weekend.

All of us at Supplement Superstores are here to help! If you have any additional questions about how to stay on track this weekend, or just need help putting together a plan in general ... please do not hesitate to reach out to one of our Certified Sports Nutrition Specialist!


*This post was written by Andrew Lynn, who has a Bachelor's of Science in Nutrition and Dietetics. He is also a NASM Certified Personal Trainer and NASM Certified Fitness Nutrition Specialist.