{"id":606035,"date":"2024-08-12T09:00:00","date_gmt":"2024-08-12T07:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=606035"},"modified":"2024-08-20T17:25:13","modified_gmt":"2024-08-20T15:25:13","slug":"during-the-week-i-stick-to-my-diet-and-train-hard-will-i-still-lose-weight-if-i-ease-up-on-the-weekends","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/during-the-week-i-stick-to-my-diet-and-train-hard-will-i-still-lose-weight-if-i-ease-up-on-the-weekends\/","title":{"rendered":"During the Week I Stick to My Diet and Train Hard. Will I Still Lose Weight If I Ease Up on the Weekends?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/during-the-week-i-stick-to-my-diet-and-train-hard-will-i-still-lose-weight-if-i-ease-up-on-the-weekends\/#Why_Do_Weekends_Sabotage_Your_Progress\" title=\"Why Do Weekends Sabotage Your Progress?\">Why Do Weekends Sabotage Your Progress?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/during-the-week-i-stick-to-my-diet-and-train-hard-will-i-still-lose-weight-if-i-ease-up-on-the-weekends\/#What_Can_Slow_Down_Your_Progress_Over_the_Weekend\" title=\"What Can Slow Down Your Progress Over the Weekend?\">What Can Slow Down Your Progress Over the Weekend?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/during-the-week-i-stick-to-my-diet-and-train-hard-will-i-still-lose-weight-if-i-ease-up-on-the-weekends\/#How_Can_Weekends_Improve_Your_Progress\" title=\"How Can Weekends Improve Your Progress?\">How Can Weekends Improve Your Progress?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/during-the-week-i-stick-to-my-diet-and-train-hard-will-i-still-lose-weight-if-i-ease-up-on-the-weekends\/#What_Does_the_Ideal_Weekend_Look_Like\" title=\"What Does the Ideal Weekend Look Like?\">What Does the Ideal Weekend Look Like?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/during-the-week-i-stick-to-my-diet-and-train-hard-will-i-still-lose-weight-if-i-ease-up-on-the-weekends\/#What_Should_You_Remember\" title=\"What Should You Remember?\">What Should You Remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Are you trying to eat healthily and exercise, only to relax your routine on the weekend and still struggle to achieve your desired goals? If so, this article is tailored just for you. While it might not seem obvious at first glance, regularly letting loose over the weekend can easily undo all the efforts you made throughout the previous week in terms of <strong>weight loss, muscle building,<\/strong> or <strong>improving athletic performance.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This often happens when your weekday routine is perfect, but then you slip into <strong>weekend mode<\/strong> with the mindset that you can afford to ease up a bit. Does this scenario sound familiar? This might be the reason why you&#8217;re stuck in a cycle without seeing results. Let\u2019s take a closer look and learn how you can turn weekends to your advantage.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_Do_Weekends_Sabotage_Your_Progress\"><\/span>Why Do Weekends Sabotage Your Progress?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Weekends typically come hand in hand with <strong>more food, less movement,<\/strong> or often a complete change in your daily routine. And while there\u2019s nothing wrong with wanting to relax and enjoy yourself on Saturdays and Sundays, it can easily<strong> backfire.<\/strong> Especially when weekend indulgences are unchecked, they can unpleasantly undo all the hard work you&#8217;ve put in during the week.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If this sounds like you, and weekends make you feel like <strong>throwing everything out the window<\/strong> and<strong> forgetting about your eating and exercise rules,<\/strong> it might be time to reassess whether your routine is <strong>set up correctly.<\/strong> A balanced and well-structured diet shouldn\u2019t be a burden or the cause of uncontrollable <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-get-rid-of-constant-hunger-and-cravings\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>cravings<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How Can Weekends Slow Down Weight Loss?<\/h3>\n\n\n\n<p>Anyone who has ever tried to lose weight knows that <strong>weekends<\/strong> and <strong>a calorie-restricted diet<\/strong> usually don\u2019t get along. Successful weight loss requires maintaining a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>calorie deficit<\/strong><\/a>&nbsp;meaning you need to consistently <strong>consume fewer calories than you burn.<\/strong> However, if you indulge in typical weekend feasts and laze around on both Saturday and Sunday, you can easily end up in<strong> a calorie surplus.<\/strong> Often, this surplus is significant enough to cancel out the efforts of the entire previous week, thus slowing down weight loss.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The following graph illustrates this situation quite well.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/Ako-moze-vikend-ovplyvnit-kaloricky-deficit-1-1124x588.jpg\" alt=\"\" class=\"wp-image-607810\" title=\"How the Weekend Can Impact a Calorie Deficit\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/Ako-moze-vikend-ovplyvnit-kaloricky-deficit-1-1124x588.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/Ako-moze-vikend-ovplyvnit-kaloricky-deficit-1-400x209.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/Ako-moze-vikend-ovplyvnit-kaloricky-deficit-1.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p>A calorie deficit doesn\u2019t show immediate results. Take, for example, Lucy, who wants to lose excess body fat and needs to maintain a deficit of around 1,700 kcal. Will she lose weight if she achieves this on just one day? Unfortunately, no. To notice changes in her body, she needs <strong>several successful weeks<\/strong> behind her. Caloric intake essentially <strong>adds up over time,<\/strong> and only the average intake over several days will determine whether Lucy loses weight or not. If her intake during the week mirrored the graph, body fat would stubbornly stay in place. The graph shows <strong>three successful days<\/strong> where the calorie deficit was maintained. However, on the other <strong>four days,<\/strong> her intake was higher, especially on Friday and Saturday, where it even exceeded her optimal intake for weight loss by about 1,000 kcal. After a week, Lucy\u2019s average caloric intake surpasses her optimal level for weight loss by approximately 400 kcal. If she continued like this every week, she would <strong>maintain<\/strong> her weight, and <strong>successful weight loss would not occur.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you, too, are struggling with stubborn weight that refuses to budge, this might be the stumbling block. Therefore, pay particular attention to weekends and set at least <strong>basic boundaries for your eating and exercise habits.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/08\/iStock-1777754932-1124x749.jpg\" alt=\"Can Weekends Slow Down Weight Loss?\" class=\"wp-image-605296\" title=\"Can Weekends Slow Down Weight Loss?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1777754932-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1777754932-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1777754932-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1777754932-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">How Can Weekends Negatively Affect Muscle Growth?<\/h3>\n\n\n\n<p>If you\u2019re trying to build muscle and find that weekends are hindering your progress, the issue may be an <strong>insufficient intake of protein,<\/strong> an <strong>incorrect overall balance of nutrients in your diet,<\/strong> or perhaps <strong>not following your <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-design-a-quality-workout-plan-tips-trainings-most-common-mistakes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>workout plan<\/strong><\/a>. Additionally, weekends often come with <strong>increased<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-does-alcohol-affect-weight-loss-muscle-regeneration-and-growth\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>alcohol consumption<\/strong><\/a>, which can also negatively impact muscle growth. Therefore, it\u2019s important to consider weekends as part of your overall regimen if your goal is to effectively build muscle mass.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Can_Slow_Down_Your_Progress_Over_the_Weekend\"><\/span>What Can Slow Down Your Progress Over the Weekend?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>There\u2019s nothing wrong with wanting to <strong>relax<\/strong> and <strong>enjoy your weekend.<\/strong> Everyone needs it to maintain <strong>long-term mental well-being,<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/why-is-stress-dangerous-and-how-to-reduce-it\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>manage stress<\/strong><\/a>&nbsp;effectively, and simply <strong>enjoy life.<\/strong> However, this can be achieved without letting your diet or exercise regimen get out of hand, leading you to failure\u2014something you definitely want to avoid. What are some things that could derail your weight loss or body shaping efforts over the weekend?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Uncontrolled Change of Routine<\/h3>\n\n\n\n<p>Your weekends, especially if you don\u2019t work, probably look very different from your weekdays. You engage in <strong>different activities,<\/strong> have a completely <strong>different schedule,<\/strong> and <strong>eat, move,<\/strong> and <strong>sleep<\/strong> differently. This is, of course, perfectly fine, but remember that this inconsistency can easily affect your <strong>calorie intake, metabolism,<\/strong> and body <strong>recovery<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For example, if you usually go to bed at 10 p.m. and exercise regularly on weekdays, it\u2019s a significant change for your body if you suddenly <strong>stay up until 2 a.m.,<\/strong> perhaps <strong>with a glass of wine in hand,<\/strong> and <strong>avoid physical activity<\/strong> all weekend. This can negatively impact not only weight loss or muscle growth but also overall health. That\u2019s why it\u2019s beneficial to maintain at least some basic consistency in your established routine.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/08\/iStock-1501867321-1124x749.jpg\" alt=\"Weekend Routine and Weight Loss\" class=\"wp-image-605312\" title=\"Weekend Routine and Weight Loss\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1501867321-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1501867321-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1501867321-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1501867321-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Excessive Caloric Intake<\/h3>\n\n\n\n<p>One of the most pressing weekend issues is often <strong>the delicious food<\/strong> that tempts you from all sides. Do you also often feel that you can indulge because you&#8217;ve successfully avoided these temptations during the week? Or do you even regularly plan for rich <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/cheat-meal-what-it-is-and-how-works-cheating-in-boarding-of-athletes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>cheat days<\/strong><\/a><strong>?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A typical weekend scenario might involve more food at<strong> family gatherings,<\/strong> repeated visits to <strong>restaurants<\/strong>, enticing <strong>cafes<\/strong> and <strong>patisseries<\/strong>, or simply feasting on your home supplies. In such cases, it\u2019s all too easy to unknowingly fall into a calorie surplus. This is also reflected in studies that have long monitored the caloric intake of their participants.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[2,4]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imagine you\u2019re spending the weekend with friends. In the afternoon, you stop by a caf\u00e9, and in the evening, you head out for a burger. In such situations, it\u2019s helpful to have at least a rough idea of how many calories you\u2019re consuming.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Average Calorie Content in Meals<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Food<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>1 Typical Portion<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Cappuccino&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cheesecake<\/td><td class=\"has-text-align-center\" data-align=\"center\">500 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Homemade Lemonade<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Burger with Fries\t<\/td><td class=\"has-text-align-center\" data-align=\"center\">700 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beer<\/td><td class=\"has-text-align-center\" data-align=\"center\">200 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Total<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>1,590 kcal<\/strong><\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<p>As you can see in the table, just one visit to a caf\u00e9 followed by a stop at a burger joint can easily add up to around 1,600 or more calories. For context, this amount could be the optimal daily intake for <strong>a woman with a sedentary lifestyle<\/strong> who is trying to<strong> lose weight<\/strong>. Essentially, what you consume in a few hours over the weekend could be someone\u2019s <strong>entire daily energy intake.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A similar surprise might await you if you enjoy <strong>dinner with friends<\/strong> at a restaurant on Friday, grab some<strong> fast food<\/strong> for lunch on Saturday, and then have a <strong>barbecue<\/strong> in the evening. And on Sunday, there&#8217;s a <strong>family lunch<\/strong> followed by <strong>dessert<\/strong>. This way, you can easily negate the calorie deficit you worked on during the week.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Of course, this isn\u2019t to say you should avoid burgers, pizza, or desserts. Rather, it&#8217;s a reminder that these foods can contain <strong>surprisingly large amounts of calories,<\/strong> and they should be eaten <strong>in moderation.<\/strong> You\u2019ll do well to balance them out with sufficient physical activity, like a weekend hike or a cycling trip.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How to Avoid These Scenarios?<\/h4>\n\n\n\n<p>To sum up, it&#8217;s clear that even on weekends, it&#8217;s important to be mindful of the <strong>quantity<\/strong> and <strong>type of food<\/strong> you put on your plate. Enjoy them, but <strong>in moderation.<\/strong> And what if you feel an overwhelming urge to indulge in everything that\u2019s off-limits during the week? In that case, it might be better to occasionally include small amounts of these foods in your weekday meals. It\u2019s better to have a strip of chocolate on Tuesday, a slice of pizza on Thursday, a small bowl of ice cream on Friday, and a burger on Sunday, than to eat all these treats in one sitting.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>What should a healthy, balanced diet look like? If you want to know, don\u2019t miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-is-a-healthy-diet-and-how-to-learn-to-eat-healthy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>What is Healthy Eating and How to Learn to Eat Healthily?<\/strong><\/a><\/li>\n\n\n\n<li>Also, check out our <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/8-ways-to-cut-down-on-sugar-and-eat-less-sweets\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>8 Tips on How To Cut Down on Sugar and Eat Less Sweet Food.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,6268,28773,54646,78073,60667,85888,67696,64225,87505,78289\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Increased Alcohol Consumption<\/h3>\n\n\n\n<p>You might think that one evening with friends complemented by a few drinks and glasses of wine won\u2019t derail your journey towards your desired results. However, the opposite could be true. An evening with alcohol can easily add up to <strong>hundreds or even thousands of extra calories.<\/strong> In terms of energy intake, it can equate to several main meals.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For instance, a single <strong>beer (500 ml)<\/strong> contains roughly<strong> 200 kcal.<\/strong> A 200 ml glass of <strong>semi-dry white wine<\/strong> has around <strong>160 kcal,<\/strong> while the same amount of <strong>Aperol<\/strong> contains about <strong>240 kcal.<\/strong> These are often accompanied by various mixed drinks or <strong>sugary non-alcoholic beverages<\/strong> like Coca-Cola, Fanta, or juices, which are rich sources of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/where-are-liquid-calories-hidden-and-how-do-these-empty-calories-prevent-you-from-losing-weight\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">liquid calories<\/a>. When you tally up the energy intake from just one evening, you might be surprised to find it can easily reach several thousand calories. This can once again wipe out the hard-earned calorie deficit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition to being <strong>calorie-dense,<\/strong> alcoholic beverages can hinder your progress in <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-does-alcohol-affect-weight-loss-muscle-regeneration-and-growth\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">other ways<\/a>. They can <strong>negatively impact metabolism<\/strong> and have been shown to disrupt the process of muscle building.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[3,6]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Isn\u2019t it a shame to let alcohol ruin your progress? Be mindful of how much you drink over the weekend and try to replace alcoholic beverages with non-alcoholic ones (and ideally, those without added sugar).<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/08\/iStock-1834778906-1124x749.jpg\" alt=\"Alcohol Intake and Weight Loss\" class=\"wp-image-605328\" title=\"Alcohol Intake and Weight Loss\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1834778906-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1834778906-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1834778906-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1834778906-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Lack of Physical Activity<\/h3>\n\n\n\n<p>After a tiring week, many of us long for just one thing \u2013 to hide away in bed and not emerge until Monday morning. While most of us don\u2019t go that far, it\u2019s not uncommon for some people to spend the entire weekend at home, passing the time watching TV, socializing with friends or family, and engaging in other relaxing activities.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Rest<\/strong> is, of course, extremely <strong>useful<\/strong> and <strong>necessary,<\/strong> but don\u2019t confuse it with complete <strong>inactivity.<\/strong> Imagine that you exercise and go to work all week, but then spend the weekend sitting at home. This could result in burning thousands of fewer calories compared to work days. Combined with a higher energy intake, this can easily <strong>neutralize the calorie deficit<\/strong> you achieved during the week.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>That\u2019s why it\u2019s a good idea to make physical activity <strong>a part of your regular weekend routine.<\/strong> You don\u2019t have to push yourself to the limit at the gym or spend Sunday morning doing intense sprints. It\u2019s enough to go for a <strong>walk<\/strong>, dust off your <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/cycling-can-help-tone-legs-buttocks-and-lose-weight-what-else-can-it-do\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>bike<\/strong><\/a>, or go for a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/8-benefits-of-swimming-that-will-get-you-into-the-pool-today\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>swim<\/strong><\/a>. As a bonus, you\u2019ll <strong>clear your mind, enjoy quality active rest, spend time with friends,<\/strong> and who knows, you might even discover <strong>new hobbies.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Insufficient and Poor-Quality Sleep<\/h3>\n\n\n\n<p>Some people look forward to sleeping in on the weekends, while others are excited about partying until dawn. If you belong to the latter group, remember that <strong>regularly neglecting sleep<\/strong> is one of the worst things you can do for your progress. It doesn&#8217;t matter whether you&#8217;re trying to <strong>improve your athletic performance<\/strong> or<strong> lose weight.<\/strong> Lack of sleep, for instance, <strong>increases appetite<\/strong> and leads to <strong>fatigue<\/strong>, which in turn reduces your <strong>motivation to exercise.<\/strong> Your body will appreciate it if you use the weekend<strong> to get enough quality sleep.&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[1]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to know why sleep is so important and how to achieve it, read our article on <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-fall-asleep-quickly-try-these-simple-tips-for-a-better-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Fall Asleep Quickly? Try These Simple Tips for Better Sleep.<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/08\/iStock-1352871318-1124x749.jpg\" alt=\"Lack of Sleep during Weekends\" class=\"wp-image-605344\" title=\"Lack of Sleep during Weekends\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1352871318-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1352871318-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1352871318-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1352871318-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_Can_Weekends_Improve_Your_Progress\"><\/span>How Can Weekends Improve Your Progress?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>As you&#8217;ve read so far, there are several ways in which weekends can complicate your efforts to diet or maintain a healthy lifestyle. But what if you<strong> turned things around<\/strong> and used weekends <strong>to your advantage?<\/strong> These two days off can actually be a great opportunity <strong>to get closer to your desired goals.<\/strong> How?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Plan Your Weekend in Advance<\/h3>\n\n\n\n<p>It&#8217;s not necessary to plan your weekend hour by hour. However, having a <strong>basic outline<\/strong> of what your Saturday and Sunday will look like can be your <strong>lifeline<\/strong> that keeps you afloat. For example, schedule when you&#8217;ll go for a <strong>walk<\/strong> or when you <strong>should go to bed.<\/strong> Even if you plan an afternoon meet-up with friends at a caf\u00e9, you can look forward to your sweet treat there and easily resist a candy bar with your morning coffee or a cake after lunch. You don&#8217;t need to write your weekend routine in a diary, but you&#8217;ll appreciate having it thought out in advance.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Allow Yourself Rest and Recovery<\/h3>\n\n\n\n<p>While it&#8217;s usually not beneficial to spend the entire weekend on the couch in front of the <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/13-top-inspirational-bodybuilding-movies-that-you-must-see\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">TV<\/a>, everyone needs<strong> a bit of lounging in moderation<\/strong> along with <strong>other forms of relaxation.<\/strong> Proper <strong>recovery<\/strong> plays a key role in keeping your body <strong>healthy<\/strong> and <strong>fit<\/strong>. It impacts the functionality of your <strong>joints, muscles, immune system,<\/strong> and even your <strong>endocrine system.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>After a busy week, your body might appreciate it if you skip intense workouts and instead opt for <strong>active rest<\/strong> like <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/mental-well-being-weight-loss-and-improved-sleep-what-are-other-benefits-of-the-great-outdoors\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>hiking<\/strong><\/a>, <strong>walking<\/strong>, or<strong> light cycling.<\/strong> You can also recover in a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/sauna-and-health-the-right-approach-benefits-and-effects-on-the-body\/#Pravidla_spravneho_saunovania_alebo_ako_sa_spravne_saunovat\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>sauna<\/strong><\/a>&nbsp;or with a <strong>massage.<\/strong> Of course, feel free to enjoy some couch time, but don\u2019t spend the entire weekend there.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Want to know how to recover effectively? Check out our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/8-ways-to-recover-quickly-after-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 Tips to Best Recover Your Body After a Workout.<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/08\/hr_fran_laus_012022_08-1-1124x750.jpg\" alt=\"Proper Recovery Over the Weekend\" class=\"wp-image-605360\" title=\"Proper Recovery Over the Weekend\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/hr_fran_laus_012022_08-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/hr_fran_laus_012022_08-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/hr_fran_laus_012022_08-1-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/hr_fran_laus_012022_08-1-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Enjoy an Active Weekend<\/h3>\n\n\n\n<p>The weekend can be a great opportunity for activities <strong>you don\u2019t have time for during the week.<\/strong> Haven\u2019t had time for <strong>walks in nature,<\/strong> your favorite <strong>bouldering,<\/strong> <strong>climbing wall,<\/strong> a <strong>bike trip,<\/strong> or a moment alone with just music and <strong>inline skates?<\/strong> These are all activities perfect for Saturday and Sunday. You can enjoy <strong>nature, spend time with friends,<\/strong> and <strong>gain new experiences.<\/strong> An active body also means <strong>burned calories,<\/strong> so you can look forward to a higher amount of energy expended.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you\u2019re unsure about which sport to engage in over the weekend, you can get inspiration from our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tips-for-an-active-holiday-combine-relaxation-with-exercise\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Tips for an Active Holiday: Combine Relaxation with Exercise.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How Many Calories Will You Burn in an Hour of Certain Activities?<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Activity<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Calories Burned per 1 Hour*<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Walking (moderate pace)<\/td><td class=\"has-text-align-center\" data-align=\"center\">180 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bouldering<\/td><td class=\"has-text-align-center\" data-align=\"center\">550 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cycling (21 km\/h)<\/td><td class=\"has-text-align-center\" data-align=\"center\">560 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Inline Skating<\/td><td class=\"has-text-align-center\" data-align=\"center\">525 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Swimming (recreational, breaststroke)<\/td><td class=\"has-text-align-center\" data-align=\"center\">371 kcal<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<p>*Values are for an average 70 kg person.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Just as weekend feasting can significantly increase your energy intake, an active weekend can help <strong>reduce it.<\/strong> So, if you treat yourself to <strong>dessert after lunch<\/strong> and a <strong>hearty dinner at a restaurant,<\/strong> and end up with an extra <strong>1000 kcal intake,<\/strong> exercise can help you handle it. To burn those 1000 kcal, you could go inline skating for an hour one day and then go for a bike ride the next day. Burning calories is actually quite simple. If you keep your <strong>diet within reasonable limits<\/strong> over the weekend and <strong>stay active,<\/strong> there\u2019s no reason why you should ruin the calorie deficit achieved during the week. On the contrary, you can even<strong> support it.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Plan and Prepare Your Meals for the Whole Week<\/h3>\n\n\n\n<p>As the saying goes, &#8220;forewarned is forearmed.&#8221; If you\u2019re trying to control what you eat, it\u2019s ideal to <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/food-bags\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>prepare<\/strong><\/a><strong>&nbsp;your meals in advance,<\/strong> commonly known as <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-effectively-prepare-and-pack-meals\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>meal prepping<\/strong><\/a>. The weekend is the perfect time for this. If you prepare lunches for the next three days on Sunday, it will be easier to maintain a healthy diet. Planning your meals for the coming days might even motivate you <strong>to eat healthier during the weekend itself.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If you need inspiration on what a meal-prepped menu should look like, don\u2019t miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/sample-meal-prep-plan-for-2000-kcal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Sample Meal Plan and Meal Prep Diet for 2000 kcal.<\/strong><\/a><\/li>\n\n\n\n<li>And if you want to know how to create such a menu step by step, check out our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tailored-meal-plan-complete-guide-on-planning-your-diet-based-on-calories-and-macros\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Customized Meal Plan: A Complete Guide on How to Plan Your Diet by Calories and Macros.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/08\/iStock-1416001015-1124x751.jpg\" alt=\"Meal Prepping Over the Weekend\" class=\"wp-image-605376\" title=\"Meal Prepping Over the Weekend\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1416001015-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1416001015-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1416001015-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1416001015-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Does_the_Ideal_Weekend_Look_Like\"><\/span>What Does the Ideal Weekend Look Like?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you want to regain your full mental and physical energy, <strong>rest<\/strong>, a bit of <strong>lounging<\/strong>, and <strong>good food<\/strong> definitely belong to the weekend. Therefore, whether you&#8217;re trying to <strong>lose weight, gain muscle,<\/strong> or simply <strong>live healthily,<\/strong> you don&#8217;t have to aim for perfect self-control. Treat yourself to what makes you happy! However, to avoid ruining the results you&#8217;ve worked so hard for, approach it with a sensible balance, even during the weekend.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A Saturday and Sunday full of <strong>fast food, sweets, alcohol,<\/strong> and <strong>lying on the couch<\/strong> won\u2019t be healthy for you and won\u2019t help you achieve your desired goals. Therefore, set some <strong>boundaries<\/strong> to prevent weekends from getting out of control. Don\u2019t ban your favorite treats, but maybe just have<strong> a piece of chocolate, half a candy bar,<\/strong> or <strong>a slice of pizza<\/strong> instead of a full plate. You don\u2019t need to worry about a hearty Sunday lunch at grandma\u2019s either. But be honest with yourself \u2013 do you really need a second serving? You don&#8217;t have to strive for perfection, but it will be helpful to have an idea of <strong>how many calories are hiding in various foods<\/strong> and what your body <strong>can handle.<\/strong> If you enjoy your favorite indulgences in moderation, you&#8217;ll satisfy your cravings without significantly slowing down the progress you\u2019re working toward. And don\u2019t forget about <strong>exercise<\/strong> and <strong>physical activity.<\/strong> An active weekend will help keep your body in shape.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Should_You_Remember\"><\/span>What Should You Remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Do you view weekends as a chance to<strong> throw your diet<\/strong> and <strong>exercise routine<\/strong> out the window and reward yourself for a tough week? It\u2019s not the ideal approach, especially if you\u2019re trying to lose weight or gain muscle. A weekend where you don\u2019t set boundaries in terms of diet and exercise can seriously <strong>slow down<\/strong> or even<strong> ruin your progress.<\/strong> <strong>Overeating,<\/strong> <strong>drinking too much alcohol, lack of physical activity,<\/strong> and <strong>insufficient sleep<\/strong> are often the culprits. However, weekends can be used to your advantage! This is especially true if you <strong>plan them out<\/strong> a bit, fill them with <strong>physical activity,<\/strong> and engage in effective <strong>recovery.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Did you find this article helpful? If so, we&#8217;d appreciate it if you shared it with your friends and family!<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness Food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>On weekends, we often stray from our established diet and exercise routines without setting any boundaries. How might this affect your progress or weight loss? And how can you, on the contrary, use your free days to your advantage?<\/p>\n","protected":false},"author":156,"featured_media":605251,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[93],"tags":[7631,7349,7205,6365],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-606035","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-how-to-lose-weight","8":"tag-healthy-lifestyle","9":"tag-nutrition","10":"tag-regeneration","11":"tag-weight-loss","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>During the Week I Stick to My Diet and Train Hard. Will I Still Lose Weight If I Ease Up on the Weekends? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Weekends are often cheat days. Could this ruin your progress? What impact does it have on weight loss, and how can you use weekends to improve your results?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/during-the-week-i-stick-to-my-diet-and-train-hard-will-i-still-lose-weight-if-i-ease-up-on-the-weekends\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"During the Week I Stick to My Diet and Train Hard. Will I Still Lose Weight If I Ease Up on the Weekends? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Weekends are often cheat days. Could this ruin your progress? What impact does it have on weight loss, and how can you use weekends to improve your results?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/during-the-week-i-stick-to-my-diet-and-train-hard-will-i-still-lose-weight-if-i-ease-up-on-the-weekends\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-08-12T07:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-08-20T15:25:13+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/Vikendy-3.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/during-the-week-i-stick-to-my-diet-and-train-hard-will-i-still-lose-weight-if-i-ease-up-on-the-weekends\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/during-the-week-i-stick-to-my-diet-and-train-hard-will-i-still-lose-weight-if-i-ease-up-on-the-weekends\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"During the Week I Stick to My Diet and Train Hard. Will I Still Lose Weight If I Ease Up on the Weekends?\",\"datePublished\":\"2024-08-12T07:00:00+00:00\",\"dateModified\":\"2024-08-20T15:25:13+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/during-the-week-i-stick-to-my-diet-and-train-hard-will-i-still-lose-weight-if-i-ease-up-on-the-weekends\/\"},\"wordCount\":3068,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/during-the-week-i-stick-to-my-diet-and-train-hard-will-i-still-lose-weight-if-i-ease-up-on-the-weekends\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/Vikendy-3.jpg\",\"keywords\":[\"healthy lifestyle\",\"nutrition\",\"regeneration\",\"weight loss\"],\"articleSection\":[\"How to lose weight\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/during-the-week-i-stick-to-my-diet-and-train-hard-will-i-still-lose-weight-if-i-ease-up-on-the-weekends\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/during-the-week-i-stick-to-my-diet-and-train-hard-will-i-still-lose-weight-if-i-ease-up-on-the-weekends\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/during-the-week-i-stick-to-my-diet-and-train-hard-will-i-still-lose-weight-if-i-ease-up-on-the-weekends\/\",\"name\":\"During the Week I Stick to My Diet and Train Hard. Will I Still Lose Weight If I Ease Up on the Weekends? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/during-the-week-i-stick-to-my-diet-and-train-hard-will-i-still-lose-weight-if-i-ease-up-on-the-weekends\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/during-the-week-i-stick-to-my-diet-and-train-hard-will-i-still-lose-weight-if-i-ease-up-on-the-weekends\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/Vikendy-3.jpg\",\"datePublished\":\"2024-08-12T07:00:00+00:00\",\"dateModified\":\"2024-08-20T15:25:13+00:00\",\"description\":\"Weekends are often cheat days. Could this ruin your progress? What impact does it have on weight loss, and how can you use weekends to improve your results?\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/during-the-week-i-stick-to-my-diet-and-train-hard-will-i-still-lose-weight-if-i-ease-up-on-the-weekends\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.com\/blog\/during-the-week-i-stick-to-my-diet-and-train-hard-will-i-still-lose-weight-if-i-ease-up-on-the-weekends\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/during-the-week-i-stick-to-my-diet-and-train-hard-will-i-still-lose-weight-if-i-ease-up-on-the-weekends\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/Vikendy-3.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/Vikendy-3.jpg\",\"width\":1200,\"height\":628,\"caption\":\"Po\u010das t\u00fd\u017ed\u0148a dr\u017e\u00edm dietu a mak\u00e1m. Schudnem, aj ke\u010f cez v\u00edkend po\u013eav\u00edm z re\u017eimu?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.com\/blog\/during-the-week-i-stick-to-my-diet-and-train-hard-will-i-still-lose-weight-if-i-ease-up-on-the-weekends\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"During the Week I Stick to My Diet and Train Hard. Will I Still Lose Weight If I Ease Up on the Weekends?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\",\"name\":\"Zuzana G\u00e1likov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"caption\":\"Zuzana G\u00e1likov\u00e1\"},\"description\":\"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"During the Week I Stick to My Diet and Train Hard. Will I Still Lose Weight If I Ease Up on the Weekends? - GymBeam Blog","description":"Weekends are often cheat days. Could this ruin your progress? What impact does it have on weight loss, and how can you use weekends to improve your results?","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/during-the-week-i-stick-to-my-diet-and-train-hard-will-i-still-lose-weight-if-i-ease-up-on-the-weekends\/","og_type":"article","og_title":"During the Week I Stick to My Diet and Train Hard. Will I Still Lose Weight If I Ease Up on the Weekends? - GymBeam Blog","og_description":"Weekends are often cheat days. Could this ruin your progress? What impact does it have on weight loss, and how can you use weekends to improve your results?","og_url":"https:\/\/gymbeam.com\/blog\/during-the-week-i-stick-to-my-diet-and-train-hard-will-i-still-lose-weight-if-i-ease-up-on-the-weekends\/","og_site_name":"GymBeam Blog","article_published_time":"2024-08-12T07:00:00+00:00","article_modified_time":"2024-08-20T15:25:13+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/Vikendy-3.jpg","type":"image\/jpeg"}],"author":"Zuzana G\u00e1likov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Zuzana G\u00e1likov\u00e1","Estimated reading time":"15 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.com\/blog\/during-the-week-i-stick-to-my-diet-and-train-hard-will-i-still-lose-weight-if-i-ease-up-on-the-weekends\/#article","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/during-the-week-i-stick-to-my-diet-and-train-hard-will-i-still-lose-weight-if-i-ease-up-on-the-weekends\/"},"author":{"name":"Zuzana G\u00e1likov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702"},"headline":"During the Week I Stick to My Diet and Train Hard. Will I Still Lose Weight If I Ease Up on the Weekends?","datePublished":"2024-08-12T07:00:00+00:00","dateModified":"2024-08-20T15:25:13+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/during-the-week-i-stick-to-my-diet-and-train-hard-will-i-still-lose-weight-if-i-ease-up-on-the-weekends\/"},"wordCount":3068,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/during-the-week-i-stick-to-my-diet-and-train-hard-will-i-still-lose-weight-if-i-ease-up-on-the-weekends\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/Vikendy-3.jpg","keywords":["healthy lifestyle","nutrition","regeneration","weight loss"],"articleSection":["How to lose weight"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.com\/blog\/during-the-week-i-stick-to-my-diet-and-train-hard-will-i-still-lose-weight-if-i-ease-up-on-the-weekends\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.com\/blog\/during-the-week-i-stick-to-my-diet-and-train-hard-will-i-still-lose-weight-if-i-ease-up-on-the-weekends\/","url":"https:\/\/gymbeam.com\/blog\/during-the-week-i-stick-to-my-diet-and-train-hard-will-i-still-lose-weight-if-i-ease-up-on-the-weekends\/","name":"During the Week I Stick to My Diet and Train Hard. Will I Still Lose Weight If I Ease Up on the Weekends? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/during-the-week-i-stick-to-my-diet-and-train-hard-will-i-still-lose-weight-if-i-ease-up-on-the-weekends\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/during-the-week-i-stick-to-my-diet-and-train-hard-will-i-still-lose-weight-if-i-ease-up-on-the-weekends\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/Vikendy-3.jpg","datePublished":"2024-08-12T07:00:00+00:00","dateModified":"2024-08-20T15:25:13+00:00","description":"Weekends are often cheat days. Could this ruin your progress? What impact does it have on weight loss, and how can you use weekends to improve your results?","breadcrumb":{"@id":"https:\/\/gymbeam.com\/blog\/during-the-week-i-stick-to-my-diet-and-train-hard-will-i-still-lose-weight-if-i-ease-up-on-the-weekends\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.com\/blog\/during-the-week-i-stick-to-my-diet-and-train-hard-will-i-still-lose-weight-if-i-ease-up-on-the-weekends\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/during-the-week-i-stick-to-my-diet-and-train-hard-will-i-still-lose-weight-if-i-ease-up-on-the-weekends\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/Vikendy-3.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/Vikendy-3.jpg","width":1200,"height":628,"caption":"Po\u010das t\u00fd\u017ed\u0148a dr\u017e\u00edm dietu a mak\u00e1m. Schudnem, aj ke\u010f cez v\u00edkend po\u013eav\u00edm z re\u017eimu?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.com\/blog\/during-the-week-i-stick-to-my-diet-and-train-hard-will-i-still-lose-weight-if-i-ease-up-on-the-weekends\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"During the Week I Stick to My Diet and Train Hard. Will I Still Lose Weight If I Ease Up on the Weekends?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702","name":"Zuzana G\u00e1likov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","contentUrl":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","caption":"Zuzana G\u00e1likov\u00e1"},"description":"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.","url":"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/606035","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/156"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=606035"}],"version-history":[{"count":6,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/606035\/revisions"}],"predecessor-version":[{"id":608865,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/606035\/revisions\/608865"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/605251"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=606035"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=606035"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=606035"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=606035"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=606035"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}