Weekends are often the hardest time to maintain your weight loss goals. I was recently reminded of this during a conversation with a client who was struggling to lose weight. He mentioned that while he was disciplined from Monday to Friday morning, he often fell off track from Friday night to Sunday night. Social activities and a hectic lifestyle were his biggest challenges.
If you break it down, he was on track for five days and off for two, similar to the 5:2 diet. This meant he was sticking to his weight loss plan 71% of the time. When I pointed this out, he realized that 71% is like getting a D- in school. He had maintained this pattern for years, but it wasn’t until he turned 40 that it started to affect his weight.
He began to understand that if he wanted to lose weight, he needed to stay on track more consistently. But he wasn’t sure how to do that, especially on the weekends.
He asked for my advice on how to avoid weekend setbacks, and I shared with him three key strategies that made a significant difference in his weight loss journey.
1. Drink Plenty of Water Before and During Social Events
Staying hydrated is crucial when trying to lose weight. Drinking water before and during social events helps curb hunger and reduces the temptation to overeat. Even if you indulge in alcohol, staying hydrated can lessen its effects and help you maintain your willpower throughout the weekend. Water is your best friend when it comes to staying disciplined.
2. Set a Food Cutoff Time
Late-night snacking can sabotage your weight loss efforts. I recommended that my client set a strict food cutoff time—no eating after 8 PM (or whatever time works best for you, whether it’s 7 PM, 9 PM, etc.). This helps control late-night cravings and prevents unnecessary calorie intake, making it easier to stay on track.
3. Exercise in the Morning on All Three Days
Starting your day with exercise is one of the best ways to boost your energy and willpower, making it easier to avoid unhealthy foods. Morning workouts kickstart your metabolism and set a positive tone for the rest of the day. Plus, you’re more likely to stick to your workout routine if you get it done first thing in the morning.
Finding the Sweet Spot for Weight Loss Success
To achieve meaningful fat loss, you need to stay on track more than 71% of the time. However, perfection isn’t necessary. The sweet spot is 80-90% adherence to your nutrition and fitness goals. This balanced approach is sustainable and allows for occasional indulgences without completely derailing your progress.
By following these three strategies, my client found it much easier to stay on track during the weekends and finally began seeing the weight loss results he had been striving for. Remember, small changes can make a big difference. Stay hydrated, set boundaries, and keep moving!
BY CONNOR FLAHIVE