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Recovering From A Heavy Weekend

Recovering from a heavy weekend

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Word Count: 500-600 words

How to repair a wild weekend when on a diet?

You are on a diet, fat loss is going well, then out of the blue you have a stressful day or a party invite you just cannot turn down.  This leads to an alcohol/fast-food fuelled weekend.

So here is how to rescue the diet from the carnage of your weekend and get back on track relatively easily.

Step 1- Nip it in the bud

Your main aim at this stage will be to nip the offending behaviour in the bud, right here, right now. Accept it for what it is and take pride from the previous fat loss.

One or two bad days do not ruin a diet, just like two good days do not make a diet. So, don’t fall into that trap of thinking all is ruined so I may as well give up. ALL IS NOT LOST!

In fact, by turning it around, it may have provided you some physiological relief by allowing yourself to re-feed and re-set some waning hormones. You may also get some further fat loss as your metabolism thanks you for ‘boosting’ it, ONCE you get back to long-term diet consistency.

Step 2 – Assess and re-calculate

This is the stage you take a cold hard look at what you consumed and how many additional calories you think you have taken in. A tracking tool like can be very helpful with this, even though you are just back-dating information.

For example, if we use a base calorie intake of 2,000 cals a day for your goal and you calculate that over Friday and Saturday, you exceeded by another 2,000 cals (for two days, instead of 4,000 cals you consumed 6,000 cals). This means we need a time period to ‘pay-back’ the calories.

As we do not want you to be too starving and in danger of breaking your diet again, I would not set this time period too short – 4 days will be a suitable amount for this specific example. By reducing your calorie intake to 1,500 cals per day (2,000 cals / 4 days), from Sunday to Wednesday, it results in you now being back on track by Thursday. However, this may be too much of a deficit for you, this is where we could stretch it to 5 days with a reduction of 330 cals. The effect being, that you would not be back to normal until the Friday.

Step 3 – Choosing the right calories

An important step to remember, not all calories have the same importance to the body (in terms of nutritional value, not energy balance). When repaying these owed calories, take it out of the carb or fat allowance, NOT protein.

Please note, this is not something that should be done regularly. If it is, you will need to re-asses your diet and lifestyle. Nevertheless, it is still a practical way to go about repairing a diet and still progressing. By using this method, the alternatives which include quitting or not eating should be successfully avoided.


  • Don’t panic, take stock and get back to plan immediately
  • Consider how far you have come already
  • Follow the solutions listed above, calculate and pay back the calorie debt.
  • Assess what caused the issue to occur and how you can counter this more successfully in future.

I hope you’ve enjoyed this article. For a greater level of accountability always consider using a good quality coach for a personalised plan. Results come a lot quicker this way and are often more sustainable.


Speak soon,