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How To Get Your Fat Loss Back on Track

Updated: Mar 8, 2021

4 Simple Steps to Kick Start Your Weight Loss Plan

When it comes to weight loss, it can seem like there is always something getting in the way and throwing you off track: birthdays, holidays, vacation days, not to mention the challenge of your average weekend.

Things like a lack of routine, insufficient water and sleep, along with travel and eating salty, hard-to-digest or high-sugar-content foods can easily have your weight up. Good thing it’s not as easy as you think to gain fat; it takes a lot longer than you think for your body to convert the food you eat into actual fat. So, when you find the scale creeping up after a little indulging, chances are its not real weight gain.

That’s why I always say there is nothing you can do in a weekend or even a few weeks that can’t be undone by getting back on track!

If you are looking to jumpstart your weight loss program after a summer of fun—or simply looking to get back on track after a weekend of going off the rails—the following formula can help take off any superficial weight gain and get that scale moving again.

3 Basics of Getting Your Fat Loss Back on Track

1. Drink more water

If your weight is up from the weekend, chances are it’s because you have a backlog of food or your body is retaining water for some reason. Drinking water is key to addressing that.

2. Get back on any supplements you were taking

It’s key that you get the body back into a familiar routine as quick as possible, which means keeping your body chemistry as consistent as possible

3. Eat dinner early to promote better sleep

As we move through the fall, it gets darker earlier and the body starts producing melatonin earlier. Melatonin helps the body get ready for a nice deep sleep and eating too much at dinner or eating too late in the evening can mess with the REM sleep the body needs in order to make change and focus on fat loss.

4. Follow a sound food formula

Protein for breakfast:

Even if you are not hungry and eating is the last thing you feel like doing, it’s key to stimulate your digestive system. The higher protein will help to break the fast and have your body working up to 60 percent harder and burning more calories from the get-go.

Fruit for mid-morning snack:

After having a higher protein breakfast, your body will be looking for some quick energy, which makes fruit a perfect morning snack because it’s easily broken down in 20-30 minutes.

Leafy greens and protein for lunch:

The roughage in leafy greens will help get bowel movements on track and eliminate any backlog. Be sure to load up any salad with lots of fresh veggies and toppers like cheese and other good fats that will help keep you satisfied.

Raw veg for afternoon snack:

Raw vegetables will keep the digestive system working hard and naturally increase enzymes, which aid in digestion. Feel free to add a dip like hummus or pair with cheese.

Nuts and/or seeds for second afternoon snack (ideally around 3 or 4 p.m.)

This is where people go looking for a sugary pick-me-up. Adding in nuts or seeds, which are higher in protein and fat, will give you more sustaining energy, making you feel more satisfied and less likely to overeat at dinner.

Protein and leafy greens for dinner:

Keep the portions small and make sure you are eating enough during the day so that you are not overly hungry and tempted to overeat at dinner.


If you are looking to minimize the effect of going off the rails over the weekend, following this routine for two to five days will address any superficial weight you may have gained and help you pick up where you left off. If you have been off track for a while and are looking to restart your weight loss process, then you’ll want to spend at least five to 10 days working the formula before starting your plan.

Having “off ” weekends and slipping off your plan is going to happen. For the sake of your weight loss, you want to keep those days to a minimum but still, they are nothing to stress about. Just be as consistent as possible and if you slip off track, get right back on again. As long as you stay in the game and keep showing up, you are going to get there!

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