• Joshua Li


We all know that Hong Kong is one of Asia's finest cities to go out and have a good time. It is also one of the busiest and most stressful countries around. So when the weekend comes we all just want to kickback and hangout with our mates. This means lots of outings, drinking, booze, fast foods, eating and more eating, etc. You get where I'm heading with this.

This can be hard for those who have fitness goals or dieting because it takes a weekend of eating and drinking to unwind a whole weeks progress. Only a couple of drinks and a late night snack can easily be over 1000 calories. Let's assume you are on a 500 calorie deficit with diet on point from Sunday-Thursday, that creates a deficit of 2500 calories. This means you are back at square 1 and lost a whole week. Now you can see how easily it is to just spin your wheels with progress.

I'm not telling you to stop having a social life, I am however telling you to be aware of your calorie intake. Don't fall into the habit of doing cheat and binge meals on weekends.

My top 3 tips to approach your weekends:

1. Make it a calorie day. Do not worry so much about your macro nutrients on this day. Do not exceed your calorie intake. Keep protein in your diet as much as you can.

2. PLAN AHEAD! Plan what you're going to eat the night before or where you will be eating out with friends before you go. Look at the places menu before you go and plug it into your myfitnesspal. It really isn't too hard.

3. Create a buffer. Skip breakfast and have a smaller lunch which will allow you to spare more calories for the evening. Yes, even for the few cheeky drinks.

Consistency is the key to results. Dieting is never easy, there has to be some sacrifices. No one got results by eating and drinking anything they wanted.





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