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. Also read | Fitness coach says these 10 habits are ‘easiest way to lose body fat’: Cut out carbs in evening to late night snacking
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. (Shutterstock)
“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.
The scale usually goes up to 1-3 kg, but most of it is normally water retention from extra carbs and sodium.
Here’s what you can do: Don’t feel bad, don’t eat lesser by punishing yourself. Instead, drink a lot of water, and go back to your normal calorie deficit meal portions.
2. You feel bloated and your face feels puffy:
This is due to over consumption of processed foods, salty snacks over the weekend which lead to water retention and bloating. Also read | Orry opens up on bizarre weight loss journey, starving himself to shed kilos: ‘You can’t be fat and famous’
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. Also read | Fitness coach shares 7-step weight-loss plan to help you shed 20 kg: ‘No starvation, no crash diet’
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.
