Townsville Nutritionist reveals weekend weight loss reset: How to bounce back after blowout (without guilt)

Ever had a weekend blowout and thought you ruined your whole week? 🍷🍕

As a Townsville Nutritionist, I see this all the time. The truth is, one weekend doesn’t undo all your progress—it’s what you do next that matters.

Personal story 

As I write this I'm sitting in my office on a Monday morning. The weekend was a cracker! It was a mix between fun and relaxation - my favourite! 

A friend and I went to the Sounds of Rock Music Festival in Townsville. I LOVE live music and I take any opportunity to see bands live. 

I used to party a fair bit in my young days and I definitely still love a good party I just go about it differently these days haha. 

In this article I'll share with you how I navigated food and drink choices and how I bounced back for the week ahead, with no guilt and feeling great. 

The day of the festival 

Saturday was like every other morning - I had my warm lemon water which I've had religiously for over 10 years now and made sure I had a healthy breakfast. 

The festival was starting at 1:30 which was perfect as I could have a healthy lunch before I left home. I was at a friends house and we had roast chicken drumsticks and sweet potato - a simple lunch yet super filling and satisfying.

Having a solid lunch before we left meant that we were full the entire festival which ended at 9pm. This meant we didn't need to buy any food while we were there and could have dinner when we got home. 

Navigating alcohol

I very rarely drink alcohol these days, however I was feeling in the groove and chose to have 3 drinks (A LOT for me haha). There was no "healthier" options so I just had what I would enjoy the most.

And this is what I often tell my clients - if you are going out to a special occasion and you are going to have a drink and there are no "healthier" options (keep in mind that the body treats all alcohol as poison which is it) just have what you feel like.

Remember, if you're making the informed choice to drink alcohol there is not point feeling guilty, if the guilt overpowers the choice to have it - refrain from it all together - it's just not worth it!

Guilt, regret and shame are all counterproductive and lead to negativity and a downward spiral. 

Hydration

One thing I made sure of was that I kept hydrated. I bought with me a 1.5L water bottle and made sure I finished it before the night ended. I also had 1L before I left for the festival and ensured I had another almost litre before I went to bed. This is a game changer to waking up feeling bright. 

The next day..

The next day I felt fine however to be honest I definitely felt that I had a few drinks - I'm just super sensitive to it these days hence why I don't drink much. 

The gym I attend has a sauna so I thoroughly enjoyed a good sweat session followed by a quick dip in the ice bath, it just revitalises you so much! 

And here's the key.... just because I felt a little off and had way more sugar than I normally do, I didn't continue to blow out.

I had healthy breakfast, healthy lunch and a healthy dinner made up of left overs (grilled zucchini, Mexican mince and salad).

In summary...

I spent about 8 hours at the festival, I did not need to buy any festival food as I ate dinner when I get home, I kept very well hydrated, enjoyed a few drinks (by choice) danced a lot and had the best time! The next day I reverted straight back to my usual eating patterns and apart from feeling a little tired everything was great!  

The moral of the story..

• One weekend won’t ruin your progress — it’s the spiral after that does the damage.

• Plan ahead with protein — a solid meal before an event keeps hunger and cravings away.

• If you choose to drink, own it and understand the consequences— enjoy it without guilt, or don’t have it at all.

• Hydration is your best friend — water before, during, and after makes all the difference.

• Bounce back, don’t punish yourself — get back to normal meals, movement, and self-care the very next day.

• Fun and health can co-exist — you can have a great time and stay on track with your goals.

   

💃 If you want to have your cake and eat it too—enjoy life’s moments and still lose weight —my Let That Weight Go program shows you exactly how. Check out below for more info on how to FUEL YOUR FIRE! 🔥