Nutritionist who dropped 25 kilos, shares 5 things that are normal after a high-calorie weekend

Had a cheat weekend and now drowning in regret? Nutritionist says it’s best to stop beating yourself up and get back on track.

Amaka is a nutritionist who went through a drastic weight transformation and dropped 25 kilos in just four months. Amaka keeps sharing weight loss tips, diet hacks and lifestyle tweaks on her Instagram profile on a regular basis. On April 14, Amaka shared a post on weight loss and addressed high-calorie weekends and cheat meals, and things that are absolutely normal when we choose to indulge into our favourite food items once in a while, while being on a strict calorie-deficit diet.

“Here are 5 things that are normal, and you don’t need to panic about. Know how to get back fast on track after an overindulging weekend,” she wrote.

1. Temporal weight gain:

The scale usually goes up to 1-3 kg, but most of it is normally water retention from extra carbs and sodium.

This is due to over consumption of processed foods, salty snacks over the weekend which lead to water retention and bloating.

Here’s what you can do: Resume back with eating high fiber foods, exercise and drink a lot of water, ginger tea/shot; this will help you de-bloat and feel better.

3. Increased hunger and cravings:

This is totally normal, because you overate on refined carbs, sugar over the weekend.

Here’s what you can do: Start your day with a high protein meal to stabilise hunger and keep you energised.

4. Low energy and sluggishness:

Processed high calorie meals can leave you feeling sluggish and tired.

Here’s what you can do: Start your day with low impact exercises to give you energy, keep you refreshed and help you ease back into your routine.

5. Feeling guilt, anger and regret:

One day, or a weekend won’t ruin your progress unless you want it to.

Here’s what you can do: Get back on track to your normal routine, and plan ahead next time.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.