05/05/2026
If your weight is up today and you’re stressing about it…
read this👇🏻
That jump on the scale?
It’s not body fat🙅🏻♀️
It’s mostly:
• Water retention
• Bloating
• More food sitting in your system
• Higher carbs / sodium from the weekend
We would have to eat a lot (3,500 calories) over our maintenance calories to gain actual body fat…
So first things first… don’t panic🙏🏻
And more importantly…
Don’t try to “undo” the weekend.
No:
❌ Slashing calories
❌ Skipping meals
❌ Overtraining to burn it off
Instead, do this:
✔️ Get straight back to your normal routine today
✔️ Stick to your usual meals & structure
✔️ Prioritise protein, fibre & water
✔️ Get your steps in
And if you do feel like you want to tighten things up slightly this week…
✔️ Pull calories back by 50–100 for a few days
✔️ Add in an extra walk or two
Nothing extreme.
Because fat loss isn’t about perfection…
It’s about what you do most of the time 💛
The goal isn’t to “fix” the weekend.
It’s to get back to normal as quickly as possible.
Because one weekend doesn’t undo your progress…
But a week of all-or-nothing thinking can.
💾 Save this for the next time the scale jumps up
And if you want help building a routine that actually works around real life (weekends, meals out, busy mum life)…
my May coaching spots are now ✨ open ✨
Comment “MUMSTRONG” ⤵️ and I’ll send you the details 💛
