How to navigate the weekends without loosing progress

By Friday afternoon, I’m usually ready to kick off my shoes and celebrate making it through the week… and that often means more calories, be that dinner out, a glass of wine, dessert or just more snacks!

I hear from so many women that weekends feel like the hardest time to stay consistent and I completely get it. I used to feel as if all the good work I’d done during the week could unravel between Friday night and Sunday evening.

But weekends don’t have to be the enemy of your goals. With a few simple strategies, you can enjoy your social life, feel relaxed, and still keep moving towards a stronger, healthier body.

Here’s how.

Why Weekends Feel So Tricky

Weekdays often come with routines: set meal times, packed lunches, gym classes.
Weekends, on the other hand, invite spontaneity. Last-minute dinners, brunch with friends, a bottle of wine on Saturday night. Without some boundaries, it’s easy to slip into an “all-or-nothing” mindset: being strict all week and then feeling out of control at the weekend.

The good news is that you don’t need to be perfect; you just need a plan that balances freedom with a few smart anchors.

5 Tips to Stay on Track and Still Enjoy Your Weekend

1. Plan Your “Fun” Meals

Decide ahead of time which one or two meals each weekend you really want to enjoy, maybe a Saturday dinner or a Sunday brunch.
By choosing them in advance, you get to look forward to those moments and enjoy them guilt-free, without letting the whole weekend become a blur of snacks and takeaways.

2. Keep Protein a Priority

Aim for at least 30 g of protein at each main meal, even on days out or when ordering takeaway.
Protein helps you feel satisfied, stabilises your energy, and supports your muscles which is especially important for women over 40.

3. Stay Hydrated

A big glass of water before meals or drinks can make a surprising difference to how you feel.
Sometimes what we think is hunger is actually thirst, and staying hydrated also helps reduce the urge to keep snacking.

4. Move Your Body

Try and get your exercise in early. Even if you skip the gym, find ways to stay active: a morning walk, a Pilates flow, or a quick body-weight circuit at home.
It’s less about burning calories and more about keeping your body in the rhythm of movement, which boosts energy and motivation.

5. Don’t Skip Meals to “Save Calories”

Skipping breakfast before a big dinner out often backfires, you arrive ravenous and overeat.
Eating balanced meals throughout the day keeps your energy steady and makes it easier to make mindful choices later.

The Real Goal: Progress, Not Perfection

The aim isn’t to stick rigidly to rules or miss out on the things you love.
It’s to feel good on Monday morning, proud that you enjoyed the weekend and stayed aligned with your goals.

Small, intentional choices really add up over time. If you can get 80% of your meals balanced and consistent, those planned “fun” meals won’t derail you.

Final Thoughts

Remember: strength and health are built over weeks and months, not a single weekend.
Give yourself permission to enjoy the meals that matter most to you, keep your non-negotiables like protein, water, and movement, and you’ll start the new week feeling strong, not regretful.