Are you finding it difficult to lose weight? You are not alone in this challenge. Numerous individuals struggle to eliminate those extra pounds, often uncertain about what methods are truly effective. Fitness coach Reggie Macena, who frequently shares fitness advice with his Instagram followers, recently disclosed a key strategy for rapidly reducing body fat. In his most recent post, he highlighted how altering a single habit can lead to significant results. Let us examine this and take some notes.

His post stated, "Address this one issue and observe your body fat diminish." In the accompanying caption, he mentioned, “How many of us begin the week with healthy eating, remaining committed, and feeling inspired to transform our lives… only to have the weekend disrupt our efforts? By Friday, we often indulge in food and beverages, negating an entire week of dedication! Those three days are undermining your progress. Here is what you can do to reverse this trend.”

Reggie underscores the notion that four days of nutritious eating cannot compensate for three days of poor dietary choices. He notes, "The calories consumed over the weekend often exceed your maintenance levels to such an extent that you will either maintain your weight or experience an increase."

What, then, is the solution? Reggie offers the following recommendations:

1. Train on weekends

Train on Friday, Saturday, and Sunday instead of taking the entire weekend off. He explains, "I've found the best thing for me and my clients is to work out on the weekend and use my busiest weekday as a rest day. It makes more sense to train on my least busy days, and it helps me stay committed to healthy eating."

2. Prep on Sundays

Reggie shares, "Food is prepped, I plan my training schedule, and I get my head wrapped around the work I have to do in the upcoming week."

3. Limit cheat meals

Allow one cheat meal, but just one. Instead of letting the entire weekend derail your progress, Reggie recommends, "I allow myself one cheat meal every Sunday—something to look forward to, like takeout. But it's only one meal, not the whole weekend. That way, I don't blow up and wreck a week of healthy eating."

4. Think long-term

The key is balance and consistency. Reggie stresses, "The long-term goal is overall health and yes, looking good is part of it too. With some planning and moderation, you can slowly chip away at unwanted weight and body fat without feeling miserable. Think long-term, and you'll eventually get where you want to go!"

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