If yes, then this could be the reason why that scale isn’t budging… even if you’ve been eating right all week!

For most of us, weekends mean ‘eating out’! Going out with friends and family inevitably leads to indulging cos… We don’t really need a reason, do we?!

You don’t have to get anxious about gaining weight over the weekend though

Here are some tips to get you through those few days every week without destroying your progress:

#1 Get your workout in


If you can get a workout in earlier in the day, it takes some pressure off mentally and it feels like a productive day 

I don’t know about you, but I’d feel a lot better stuffing my face if at least my workouts stayed on track (I’m being honest)

This shouldn’t mean that you can go all out and eat everything in sight for the rest of the day. That’s a recipe for disaster!

Have one cheat meal that you really enjoy and really try to enjoy it!

#2 Plan atleast 2 meals

Keep your other meals on track and keep them healthy.

Planning at least a few meals will give you some level of control over your intake for the day.

One cheat meal won’t hinder your gains… it’s when this turns into an entire day (or days) that your body starts storing fat.

#3 Eat protein at every meal

Restaurant food is generally low in protein and higher in carbs and fat. So it makes sense to balance this out by eating more protein for the rest of the day.

A high-protein diet raises your metabolism and as a result, your body burns more fat.

Try to keep your carbs and fats low so you have more ‘allowance’ when you eat out.

#4 Pick indulgences ahead of time

I usually plan what I’m going to eat, whatever that might be. This helps me adjust my meals for the rest of the day.

Also, knowing what I’m going to eat gives me less anxiety because I’m mentally prepared.

Try not to graze through the weekend with a bite here and a lick there. Having solid meals (and dessert if you want) will satisfy you a lot more than binges throughout the day.

#5 Engage in non-food activities

There are so many fun activities you can do over the weekend!

Go out dancing, chill by the pool, play some fun sport, go camping, kayaking, get a massage, walk along a promenade or drive to a place you haven’t been to before.

Weekends don’t have to be about mindless eating. Use it as an opportunity to stay active while connecting with loved ones and nature.

#6 Get enough sleep

Did you know that less than 7 hours of sleep affects hormones that control your apetite?

Not only does reduced sleep make you hungrier, your body can’t tell when it’s full. This leads to overeating and unneccesary fat storage.

Lack of sleep also affects your emotions making sugary, fatty foods more appealing.

So guess what happens when you start your weekend exhausted? Yup…gimme all the food!!!!!

Make sure you’re getting at least 7 hours of shut-eye by relieving stress, avoiding caffeine before bedtime and turning off electronic devices a few hours before you sleep (I mean it!).

There you go folks… these simple tips have helped me stay on track over my weekends and keep my sanity (and fat) off!

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