Bank holiday weekend fat loss is where most people slip.
I remember one May bank holiday.
Tuesday morning.
Lad walks straight up to me, still half hanging.
“Ryan, I’ve messed it up.”
Not dramatic.
Just flat.
Bit bloated.
Bit annoyed.
I asked what actually happened.
“Nothing mad. BBQ Saturday. Few beers. Sunday just sort of… carried on.”
We checked his week.
Monday to Friday.
Spot on.
Sessions done.
Food tight.
Saturday and Sunday.
No plan.
Just picking.
Few drinks turned into a few more.
Meals turned into grazing.
No big blowout.
Just two days of drifting.
That was enough to wipe the week.
That’s what most people get wrong.
They think it has to be extreme to do damage.
It doesn’t.
It’s the slow creep.
You’ve got the same weekend coming.
Weather’s meant to be decent.
Which usually means everyone loses their head for 48 hours before it rains again.
BBQs.
Beer gardens.
“Let’s make the most of it.”
You should enjoy it.
No issue there.
But don’t pretend you don’t know what normally happens.
You start Saturday with no plan.
You eat whatever’s there.
You drink more than you said you would.
Sunday becomes a write-off.
Then Monday becomes “I’ll start properly Tuesday.”
That’s the cycle.
So here’s how you handle it without being boring about it.
Start your day properly.
Not coffee and biscuits at 11.
Eat a real breakfast.
Eggs. Greek yoghurt. Protein shake.
Something with actual substance.
Get out early and walk.
6 to 8k steps before midday.
Not later when you can’t be bothered.
Early.
It changes the day.
Pick what actually matters.
If you’ve got a BBQ or drinks planned, that’s your main event.
Stop wasting calories before it.
Keep lunch lighter.
Protein and veg.
Nothing fancy.
Don’t turn the whole day into a free-for-all just because you’ve got something on later.
At the BBQ or pub, don’t be clueless.
Start with protein.
Burgers, chicken, whatever’s there.
Just don’t pile it with everything else.
Be aware of the extras.
Crisps. Sauces. Desserts.
That’s where it stacks up fast.
Drinks.
Decide a number before you start.
Not when you’re two in.
Three or four is very different to nine or ten.
Alternate with water if you can.
It’s boring advice.
It works for some people.
If you track calories, use it this weekend.
This is where it earns its keep.
You’ll see quickly how a couple of beers, a burger and a few “bits” turns into a big number.
If you don’t track, stick to a meal planner.
That’s what they are there for.
We have our Transformation HQ meal planner for members, and it works a charm.
Protein at every meal.
Structured plates.
Keep it simple.
Don’t freestyle it.
Big one.
Don’t let Saturday become Sunday.
Have one looser day.
Not two.
Sunday morning.
Back to normal.
Even if you feel rough.
Even if it’s not perfect.
Just get back to your usual meals and move on.
Most people don’t fail because of one bad meal.
They fail because they disappear for two or three days.
And the bit no one says out loud.
It’s not the BBQ that annoys you.
It’s Tuesday morning.
Standing there, feeling heavier, knowing you’ve undone your own work again.
That’s what we’re avoiding.
You don’t need to be perfect this weekend.
You just need to be a bit more switched on than last time.
Eat properly early.
Walk early.
Pick your main event.
Keep the rest tight.
Cap your drinks.
Get back on it Sunday.
Do that a few weekends in a row and everything starts moving in the right direction without you feeling like you’re constantly starting again.
Go out.
Enjoy it.
Have a drink.
Just don’t switch your brain off for 48-72 hours and act surprised after.
-Ryan
P.S
If your weekends keep knocking you back, you don’t need more motivation, you need structure.
We’ve got a few spots left on the next intake.
Hit the link and we’ll show you exactly how to run your weeks and weekends without this constant reset.