Indulging in a high-calorie weekend is a part of living a balanced life, and occasional overeating won’t ruin your long-term weight loss goals. According to fitness expert Mahtab Ekay, the key is to avoid guilt and quickly return to your healthy habits.
Mahtab, known for her practical tips on fitness and sustainable weight loss, recently shared five effective ways to recover after a high-calorie weekend. These tips can help reduce bloating, regulate digestion, and ease you back into a calorie-deficit plan.
1. Don’t punish yourself for indulging:
Instead of feeling guilty, focus on what made the weekend special—quality time, celebrations, or enjoying food. Accept it as part of your lifestyle and get back on track without self-judgment.
2. Resume your normal calorie intake:
Avoid skipping meals or reducing calories drastically. If your target is 1,700 calories per day, resume that amount. Extreme restriction can cause binge-eating later and slow your progress.
3. Stay hydrated and increase fiber intake:
Post-weekend bloating and water retention are common. Start your day with a large glass of water and aim for 2 to 3 liters of water daily. Add fiber-rich foods such as apples, pears, spinach, carrots, oats, quinoa, and whole wheat products to support digestion and fight bloating.
4. Maintain your usual fitness routine:
No need for excessive cardio to undo the effects of a cheat day. Focus instead on walking 8,000 to 12,000 steps and continuing your strength training 3–4 times a week. Regular movement helps burn fat and maintain muscle mass.
5. Prepare better for the next time:
If overindulging becomes frequent, assess your weekly habits. Are you being too restrictive? Are you skipping meals before outings? Try incorporating your favorite foods throughout the week and eating a protein-rich meal before events to avoid excessive hunger.
Remember, progress is about consistency—not perfection. These tips are designed to help you bounce back faster and sustain your weight loss journey with ease and confidence.
Note: Always consult with a certified healthcare provider before making major changes to your diet or fitness routine.
