We tend to do really well during the week, we say no to the biscuits in the staff room, we prep all our meals in advance, we plan and think ahead, so why does the weekend seem to be a downfall for most of us? Why is the weekend associated with overeating?

From big breakfasts to hefty desserts, weekends are commonly associated with letting loose and being carefree, but does this attitude ruin all the hard work that we put in during the week? 

The answer is yes, of course it does!

Diet is key when it comes to achieving weight loss and no matter how good you have been during the week, eating those extra calories during the weekend will have a big impact on your overall results. 

Whilst many of us are strict with our diet during the week, at weekends, we completely forget about healthy eating and massively overindulge mainly due to social commitments and…life! 


Leg Day with @team_t_charles You don't need to be limited to machines for leg day, I'm feeling the burn worse than ever today! 1. Hip thrusts 2. Reverse lunges 3. Split squats 4. Paused split squats 5. RDLs

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In a recent study, results showed that those who followed diet or exercise programmes over a year lost weight slower than was expected because they ate more at weekends. 

Their good work carried out over the week was undone at the weekend through eating considerably more.

So what can we do to stop this weekend sabotage and this mind-set of ‘we will start again on Monday’. 


Upper body barbell workout 4 sets, 12-15 reps (till failure on last set of each exercise). Press save to try it later 💓 1◻ Shoulder press 2◻ Overhead tricep extension 3◻ Back press 4◻ Bicep curl 💪🏽💪🏽💪🏽

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Here are my top 5 tips to stay healthy during the weekend:

1. Stay active

Instead of having a lazy weekend take advantage of the fact that you have some free time and have an active weekend! Schedule in a gym session, go for a long walk with family, enjoy nature, go for a bike ride and enjoy the fresh air! Don’t waste your time indoors!

2. Fake away

Make your favourite takeaway…at home! Save yourself the calories and the money by making your favourite takeaway in the comfort of your own kitchen. My favourite has to be a pizza made on a protein wrap instead of a pizza base…delicious! 

3. Plan ahead

There is no reason to decline an invite out with family and friends for dinner, we all need a social life but it’s up to you to make the right choices. Skim through the menu beforehand and pick something in advance. Doing this will stop you from spontaneously splurging out and ruining your healthy eating.  Avoid fried/creamy foods and go for something that is steamed, baked, boiled or grilled. 

4. Eating routine

Try and stick to the same eating schedule that you follow during the week. Changing your eating patterns at the weekend could result in skipping meals and therefore overindulging at the next meal because hunger kicks in.  
Make a point of eating breakfast, lunch and dinner as usually do and pack healthy snacks for when you are on the go just like you would during the week. 

5. You time

Think of the weekend as time for you, not the time to cheat on your healthy lifestyle. It is important to remember that healthy weight is about sustainable healthy lifestyle changes, not just a plan that you can maintain during the week. Committing to healthy choices everyday will set you up for long term success. 

Don't use the weekend to give up on your goals, fight hard towards self control and see real results. 

Follow me on Instagram @rosiegetsfit_ for more tips and workouts