EATING RIGHT LOSE WEIGHT and Avoid the Weekend Binge

Weekends are a welcome break from the work place but can be a time to over indulge

A week of well controlled eating can be easily undone with overeating and over drinking come the weekend. Eating right to lose weight is key…here are a few simple tips to help you balance your calorie intake and ensure you enjoy your weekend without the extra few kilograms come Monday morning.

Cafe Breakfasts

Enjoying brunch is a great way to enjoy the weekend, but heavy banana breads, turkish toasts, large juices, pancakes and huge coffees are far too many calories for the average person. Instead look for protein rich options like eggs, ricotta, smoked salmon or even lean bacon and aim for just one slice of grain or sourdough toast to balance the calories.


Self control is the key. Controlling the intake of beer and wine during the week becomes pointless if your drinking 2 to 3 bottles of wine or 10-15 beers over the weekend. A more moderate approach is recommended with the focus on enjoying a few drinks without the need to drink for the sake of it. Limit heavy drinking sessions to occasions.

Restaurant Meals 

The average fast food or restaurant meal will have at least 200 calories more than a home cooked meal, this is because of the extra sauces, breads, oils, dressings and larger serving sizes. Having a protein or vegetable snack an hour or two before you head out is a good idea, this will prevent the urge to order more food while you’re waiting for your meal. Sharing meals is another good idea, as portion sizes tend to be large. Training yourself not to eat extra because your going out is key and this means you can enjoying dinning out on a more regular basis without the fear of weight gain.woman eating


Coffee catch ups are another common weekend past time and while a coffee is fine, the additional food isn’t so great. Particularly if your having meals out over the weekend, limit the number of coffees you have and eat before you go.

At Restaurants

When dinning out be mindful that you don’t overeat and remember this rule…never go out staving otherwise you will overeat. Look for light entree options of salad, seafood or share an entree with your partner. When choosing main meals, look for protein and vegetables such as steak, fish or chicken. Finally if you feel like dessert, always share.

Weight loss is all about mindset…making smarter healthier choices will help you succeed.





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6 thoughts on “EATING RIGHT LOSE WEIGHT and Avoid the Weekend Binge

    1. Low carb = low cal. That’s why it works. Plain and simple. When you revome one whole macronutrient from your plate, you reduce your calories by approx 1/3rd. Was nothing to do with food type. You can lose weight eating pasta, or rice, or yams. So long as you run a calorie deficit. I eat lean protein, carbs, fat. I just eat less and I exercise more. I lost 30 lbs in 4 months and kept it off 2 yrs now. Eat from smaller plates. Ur eyes see a full plate, but ur eating less. Go walking too

      1. Hi Hans
        Great comments…its all about burning more calories than you consume aye. Sounds like you’ve got it sorted…well done for losing the weight.


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