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Are the weekends stopping you from losing body fat?

Are the weekends stopping you from losing body fat?

Before I take on a new client who wants to lose weight I’ll ask them to complete a food diary of everything that they typically eat and drink over a 3 to 7 day period.
 
No holding back, just an honest account of what they eat so I can figure out their current average calorie intake.
 
For general fat loss clients I’ll typically see under reporting of what they actually eat, and on paper appearing that they are in a calorie deficit already.
 
It’s likely they perhaps forgot about the extra weekend lattes, alcohol, cakes and treats that have slipped through without giving it a second thought.
Underestimating portion sizes or overindulging on favourite foods are also other common factors stopping them from losing weight.
 
Let’s say for example your weekly calories typically look like this –
 
Mon to Thurs – 1800 cals
(adherence on point plus a guilt feeling from overindulging previous weekend).
Fri – 2800 cals (chippy tea as it’s Friday)
Sat – 2500 cals (bottle of wine or a few beers)
Sun – 3000 cals (Full English Breakfast & Sunday roast later & dessert)
 
Just by cutting back a little bit to begin with (say 200 cals per day) plus a little extra exercise combined with portion control, accountability and most of all consistency, then you can still lose fat without depriving yourself.