How To Stop The Weekend FromRuining Your Progress

How to Stop the Weekend from Ruining Your Consistency

Does that ‘Friday feeling’ fill you with dread? Knowing that there are two full days ahead where you’re likely to undo all the hard work you’ve put into your fitness and nutrition during the week? It’s normal to let your standards slip a little at the weekend, and it’s a common reason why women don’t see the progress they expect. Here are a few tips you can incorporate into your weekend to make things run smoothly from now on…

Get others on board

Getting your close friends and family on board with your exercise routine and diet plan can be really helpful if you’re finding it hard to stay on track at the weekend. Instead of going out for dinner, why not offer to cook a health meal at home? Or get everyone to help meal prep for the week? Saturday is a great day to rope a friend into a workout, you could even save money by splitting the cost of a personal trainer between two. Alternatively, go for a long walk with someone you’ve been meaning to catch up with. You’ll be surprised how many of your friends and family will be attracted to your positive mindset, especially once they see you don’t give up easily.

Don’t restrict too much

Cutting out important food groups like fat and carbohydrates during the week will inevitably lead to cravings, which may be harder to ignore at the weekends. Eating a balanced amount of protein, carbohydrates and fat along with a wide variety of vitamins and micronutrients from fruit and vegetables will leave you feeling satisfied and full of energy, leaving most cravings at the door. Try not to make any foods completely banned from your meal plan as you’ll only end up wanting them more. Instead, schedule one treat at the weekend such as a meal out, your favourite dessert or a few small glasses of wine.

Be careful with alcohol

With that said, please be wary of over consuming alcohol at the weekend: We all like an alcoholic beverage from time to time, but it’s time to face up to the fact that it could be one of the things hindering your weight-loss or fitness progress. One glass of wine probably won’t make a difference, but add in a few more and you’ve got lowered inhibitions, increased appetite and more calories to burn off. This doesn’t even take into consideration how crap you feel the day after, how little activity you’ll want to do and how much junk food you’ll potentially consume to cure your hangover. Can you lose weight and get fit whilst getting drunk every weekend? Yes, it’s possible; but it’s difficult and it’s not the healthiest path to follow.

Plan your meals

Treat your Saturday and Sunday just like during the week and plan your meals with precision. Schedule in a restaurant visit or a special meal as discussed above, and write out your other meals and snacks as usual. This will ensure you have all the groceries you need on hand and you can prepare food in advance if you’re going to be out and about.


If you’re experiencing stress during the week from your boss, husband and running about after the kids, be sure to set aside some time at the weekend for yourself. Too much stress can negatively affect your cortisol levels, which can be a contributing factor to weight gain. Make sure your weekend is a time to recharge, take a bath, read your favourite book and above all truly spend time resting and getting a good quality sleep to set you up for the week ahead.

Fiona Thomas

This week’s blog is brought to you by Fiona Thomas of

Check out Fiona’s own blog for seriously down to earth lifestyle tips as well as practical tips for managing depression and anxiety.


"All in or all out" Rachael is a vibrant, no-bullshit-talking Scottish nutrition geek and coach helping women to lose weight without giving up their confidence OR their favourite foods.

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