Weekend Eating – Helping tips.

he weekend oftentimes forms a challenge for fat loss. 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. This explains why research shows 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 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 a specific meal, not an entire day. In a complete cheat day, you can undo some progress. But in 1 meal, less damage can be done.
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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