Staying On Track with Weight Loss During the Weekend

Written by Veronica Yoo

Weekends can be a critical time for anyone on a weight loss journey. They are often filled with social gatherings, relaxation, and the temptation to indulge in our favorite foods. While it’s essential to enjoy these moments, it doesn’t mean that your weight loss goals have to take a backseat. Here are some tips and tricks to help you stay on track during the weekends, without sacrificing fun or flavor.

1. Plan Ahead

a. Meal Prep: Prepare healthy meals and snacks in advance. Stock your fridge with nutritious options, so you are less tempted to grab unhealthy choices when hunger strikes.

b. Social Events: If you’re attending a gathering, consider eating a healthy snack beforehand to curb your appetite, or offer to bring a nutritious dish that aligns with your dietary goals.

2. Stay Hydrated

Drinking plenty of water not only keeps you hydrated but can also help control hunger. Sometimes, thirst is mistaken for hunger. Carry a water bottle with you and make a conscious effort to drink regularly.

3. Keep Moving

Weekends are a great time to engage in physical activities you enjoy. Whether it’s a hike, a yoga session, or a workout at the gym, staying active will boost your metabolism and enhance your weight loss efforts.

4. Mindful Eating

Slow down and enjoy each bite. Mindful eating encourages you to savor your food, making you more aware of what and how much you’re eating. This mindfulness can help prevent overindulgence.

5. Avoid Alcohol or Limit Intake

Alcoholic beverages often contain hidden calories. If you choose to drink, opt for lighter options, or limit your intake. Remember, moderation is key.

6. Find Balance

It’s okay to indulge occasionally. If you have a favorite treat, enjoy it mindfully, and don’t let it derail your entire weekend. Balance is essential for long-term success.

7. Get Support from Like-Minded Individuals

Joining a community or engaging with friends who share similar goals can provide encouragement and motivation. Share your progress, swap recipes, and build a support network that will help you stay on track.

8. Set Realistic Goals

Setting attainable goals for the weekend can prevent the feeling of failure if things don’t go perfectly. Recognize that weekends might present unique challenges, and plan accordingly.

9. Reflect on Your Progress

Take time to acknowledge and celebrate your achievements. Reflecting on your progress can boost your motivation and remind you why you started this journey in the first place.

10. Consider Professional Guidance

As a nutritionist or health coach, your expertise can be a valuable resource for those struggling to stay on track. Offering personalized advice, creating online nutrition lifestyle courses, or coaching groups can transform others’ health and help them achieve their weight loss goals.


Weekends don’t have to be a stumbling block in your weight loss journey. With careful planning, mindfulness, and the support of a community, you can enjoy your weekends without losing sight of your health and wellness objectives.

The path to weight loss is not a straight line; it’s a journey filled with ups and downs. By embracing these tips and tricks, you’ll find that you can navigate the weekends with confidence and continue to make strides towards your ultimate goal.

Remember, health is not about strict limitations or depriving yourself of the foods you love. It’s about creating a sustainable lifestyle that nourishes your body, mind, and soul. So go ahead and enjoy your weekends to the fullest – just do it with your wellness in mind!

Veronica Yoo

Veronica is dedicated and experienced nutritionist and certified health coach who specializes in functional medicine, She's a published author, nutritional instructor, WBFF professional figure athlete, and both the brains and beauty behind all that Makeover Nutrition offers.

Veronica is also the President & CEO of a BC based health and wellness association; Pacific Alliance of Body Care.