Amaka, a nutritionist, experienced a significant weight transformation, successfully losing 25 kilograms in just four months. She frequently shares insights on weight loss, dietary strategies, and lifestyle modifications on her Instagram account. On April 14, Amaka posted about weight loss, discussing the challenges of high-calorie weekends and cheat meals, emphasizing that indulging in favorite foods occasionally is perfectly acceptable, even while adhering to a strict calorie-deficit diet.

“In this post, I outline five common occurrences that are completely normal, so there’s no need to feel anxious. Learn how to quickly regain your focus after a weekend of indulgence,” she stated.

1. Temporal weight gain:

The weight on the scale typically ranges from 1 to 3 kg, primarily attributed to water retention caused by increased carbohydrate and sodium intake.

Here are some recommendations: Avoid feeling guilty or resorting to restrictive eating as a form of punishment. Instead, focus on staying hydrated and return to your usual calorie-deficient meal portions.

2. Experiencing bloating and facial puffiness: 

This sensation often results from the excessive consumption of processed foods and salty snacks over the weekend, leading to water retention and bloating.

Here are some suggestions: Reintroduce high-fiber foods into your diet, engage in physical activity, and drink plenty of water, along with ginger tea or shots; these measures will assist in reducing bloating and enhancing your overall well-being.

3. Heightened hunger and cravings: 

This response is completely normal following a weekend of indulging in refined carbohydrates and sugars.

Here are some strategies: Begin your day with a high-protein meal to help regulate your appetite and maintain your energy levels.

4. Low energy and feelings of sluggishness: 

Meals high in processed calories can contribute to a sense of fatigue and lethargy.

Here are some tips: Kick off your day with low-impact exercises to boost your energy, refresh your mind, and facilitate a smooth transition back into your routine.

5. Experiencing feelings of guilt, anger, and regret: 

A single day or weekend of indulgence will not derail your progress unless you allow it to.

Here are some actions to consider: Recommit to your regular routine and plan ahead for future occasions.

Read Also: Is Your Daily Snack Messing with Your Brain? New Study Says YES!

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