Do you find it easy to keep on track during the week when you have the same routine, but weekends are a challenge? Can a couple of indulgent days really undo five days of hard work? The answer is yes, it can! It might not result in weight gain, but it can certainly slow your progress. The key to weight loss success is tracking your food every day of the week – it's perfectly fine to have a more relaxed weekend, just plan for it.
Use Easier Days to allow yourself more calories for the weekend. Your target will adjust across the week to compensate – it will decrease on weekdays to allow for greater flexibility at the weekends.
In the App: tap on the green menu button in the top right of your diary > 'Diary Preferences' > 'Easier Days'.
On the website: click the 'Settings' click above your diary > 'Set an easier calorie target for certain days'.
Tip! The Easier Days setting works in advance, from Sunday to Saturday. So it's best to tick your easier days on a Monday for the week ahead. This will ensure that when your daily targets are reallocated, it doesn't change previous days and make it look like you're over target when you were on track.
We don't believe in banning foods, so you can include some treats in your diet. But a way to stretch your calories further is to swap your weekend takeaway for one of our lovely lighter versions. You can feel like you're indulging, but without the hefty calorie tag.
Most supermarkets also tend to have lower calorie takeaway style ready meals that can hit the spot. M&S have a 'Count On Us Chicken & Vegetable Chow Mein' ready meal which contains just 262 calories for example... leaving calories over for a treat dessert!
We know there will be times you'd rather reach for the takeaway menu. So if you're going for the 'real deal', just be smart with your ordering and pick the least calorific options. Here are our top tips:
It's not just takeaways that can derail your diet at the weekend. Here are some other practical tips to help you stay on track.
The trick is to allow for extra calories at the weekend by careful planning, and being as healthy as possible on most days of the week. Live by the 80:20 rule – if you eat healthy 80% of the time, you can afford 20% to be more relaxed!
Nutritionist Sophie Edgington (ANutr), BSc Nutrition is passionate about practising evidence-based nutrition and debunking the multitude of inaccurate myths that so readily surround food and health information. Her goal is to ensure we are all able to make informed and responsible decisions regarding our health.