Weekend Weight Gain

How to avoid “Weekend Weight Gain” Trap!

2 min read

The entire week we strive hard to stick to our diet regime, but on weekends the diet is taken for a toss and our efforts get wasted. Don’t let the weekend ruin your progress of weight management.

Here are few smart tips that will make sure you stick to your plan even on weekends:

1. More often than not if we are going for a party or even to eat out, we tend to starve ourselves all day just so that we can “Eat whatever we want later on!” And when we do that, how many of us are able to resist the tempting fries and chaats later on? Yup…Going out hungry kills our willpower to stick to our health goals. The hungrier we are, more we gravitate towards calorically  denser options… it’s just an evolutionary response. So next time you are heading out to dine, try having one of these high protein/high fiber snacks beforehand.

-a bowl of sprouts or beans

-roasted chana or boiled chana chat ( with some veggies)

-a bowl of salad (cucumber,tomato,cabbage,carrot,capsicum )


-A fruit

This will ensure that you do not overeat while dinning out or celebrating the weekend and also will meet the requirement of having a well balanced meal.


2. If you are traveling on weekends or going out for shopping, carry some snacks along with you. You could carry a handful of roasted nuts, a fruit, roasted seeds, etc. This would prevent you from taking the fast food halts in between!

Healthy Snack prevents Weekend Weight Gain

Healthy Snack prevents Weekend Weight Gain



3. An easy trick for you to remember every time you select foods especially when you go out. Remember the GPRS mantra. It simply means select foods that are Grilled, Poached, Roasted, Steamed. These are healthier methods of cooking which retain the nutritive value of foods and don’t make them calorie laden.
Vegetarian Options: Grilled veggies or grilled whole wheat veggie sandwich/Boiled sprouts or boiled chanas/Roasted paneer or paneer tikka or paneer shashlik/Steamed dumplings or stir-fried veggies.
Non vegetarian Options- e.g. Grilled chicken/grilled fish/Poached eggs, Roasted chicken or chicken tikka/Steamed dumplings or momos.


4. While eating out, choose an a la carte restaurant over a buffet to prevent over eating.

With limited availability of time during the weekdays we do not really try out something new. On weekends, try to break out of the routine and try doing something new.

Suggested Read,

Eat out and Still get more FIT! Is it really possible??

Here are some fun tips to make sure we are on track on the weekend too:

1. The best part of the weekend is, you have more free time. So while you might not be able to squeeze in extra time for workout during the week, you can use the weekend. Squeeze in extra time for your workout. Use the weekend to refresh your workout and get more activity in without feeling rushed.

2. On weekends ignite your passion for what you like doing. Play your favorite college-time sport, try doing yoga, go cycling or try skipping indoors. These will act as amazing stress busters too!

This will help us to compensate in a better way.

Time for some action! fight hard towards self control.

Mubashira Chaiwala, Dietitian, Certified Diabetes Educator

Mubashira Chaiwala, Dietitian, Certified Diabetes Educator

Mubashira is a Certified Diabetes Educator and a Dietitian with specialization in Clinical and more specifically Renal Nutrition. She also has a certification in nutrition and exercise for fitness. Having addressed issues like weight management, diabetes management, and lifestyle disorders, her health mantra is "encourage healthy eating and conscious well being for better living!"

2 thoughts to “How to avoid “Weekend Weight Gain” Trap!”

Leave a Reply

Your email address will not be published. Required fields are marked *