The Weekend Challenge for Fat Loss Efforts.

The weekends oftentimes form a challenge for your fat loss efforts. During the workweek, things are more regimented and predictable. But in the weekends controlling calories can be harder due to more free time and social events. There is even research indicating that many people overeat during the weekends [1]. So in today’s post, I will give you 3 practical tips to manage your weekend eating.
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Firstly, you can make use of calorie cycling. As long as your weekly average calorie deficit is in place, you can have high- and low-calorie days [2]. Some of you may know this as “calorie cycling.” If you swipe left 2x, you can see an example of this with a 2000 kCals calorie-goal. Maintaining 1800 kCals from Mon-Fri allows you to consume 2500 kCals on Saturday & Sunday.
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Secondly, intermittent fasting is another useful tool. If you have a big lunch or dinner coming up, you can save calories by skipping breakfast. As discussed in a previous post, skipping the first meal of the day simply makes it easier to keep your calorie intake down [3].
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Lastly, if you want to have a high-calorie junkfood meal, that is fine. It’s okay to have a cheeseburger with a milkshake from time-to-time. But try to limit your treats to treat *meals*, not treat days. In a complete day, you can undo some progress. But in 1 meal, you won’t notice the effects.
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References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3740215/
2. https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0256-5#Sec136
3. https://www.ncbi.nlm.nih.gov/pubmed/27550719