The Real Reason Weekend Eating Derails Your Fat Loss

As a starting point, bank 600–1,200 kcal across Monday–Thursday by trimming 150–300 kcal per day. That creates room for one or two bigger meals or a couple of drinks without erasing your weekly deficit.

Yes, if you keep a weekly calorie deficit and use guardrails. Cap at 0–2 drinks per event, alternate water, avoid sugary mixers, and eat protein first. The main risk is impaired decision-making, not just alcohol calories.

Use anchors for breakfast and lunch both days, pick one indulgence per event, set a drink cap, add a 20–30 minute walk before or after meals, and split desserts. Small constraints at each event protect the weekly math.

Not necessarily. You can use behavior targets: protein at each meal, a plate method, pre-commit rules, 10–12k steps, and a weekly review. If progress stalls, estimate portions or track selectively on weekdays to calibrate.

Pack a protein option, keep anchor breakfasts, use the plate method, set a drink cap, and walk after meals. Accept a small overshoot and use the damage-control protocol the next day. Consistency over weeks matters more than any single day.