Monday to Friday, you are a fat-burning robot. You work out first thing in the morning, eat breakfast, have a high-protein salad for lunch, a healthy afternoon snack, and then a sensible dinner. It all adds up to a pound of fat loss per week.

Or so it should, if it were not for the two fat-loss killers, Saturday and Sunday.

Researchers from the Washington University School of Medicine recruited 48 men and women who were losing weight during the week but gaining on weekends. The subjects – who reported eating more and/or exercising less on Saturdays and Sundays – were put on a yearlong weight-loss program. Half were put on a calorie-restricted diet, while the other half were put on an exercise program.

Both groups lost weight during the week, but stopped losing on weekends. The researchers say it’s because both groups ended up eating more calories on the weekend.

Here’s what you need to do to prevent weekend weight gain from catching up with you.

First, identify all the problems that come up on weekends that cause you to eat more or exercise less.

Second, brainstorm two solutions for each one of those problems.

If you plan and prepare for your weekends just as hard as you do for your weekdays, you’ll continue to lose fat week in and week out.

[Ed. Note: You won’t get fit automatically. But once you have a system, you can melt away fat and get the lean body you’ve always wanted. Learn how you can feel better than you have in years.

Getting healthy is a lot easier when you have a team of health experts helping you out. Get free motivation and advice right here.]

Craig Ballantyne

Craig Ballantyne is the author of The Perfect Day Formula: How to Own the Day and Control Your Life. Craig has been a contributor to Men’s Health magazine for over 17 years. Today he teaches his gift high-performing entrepreneurs how to squeeze more out of their days, increase their income, and make more quality time for their families in his Perfect Life Workshop and Work-Life Mastery programs. Craig used his own advice to overcome crippling anxiety attacks in 2006, and he’ll teach you his 5 Pillars of Success so you can increase your income, decrease your work time, and live the life of your dreams. Learn more about Craig at craigballantyne.com