I always marvel at the reports I get from men and women who claim to have gained 10 pounds over a weekend. In truth, that’s impossible.

Take a look at this study: Researchers from Virginia State University gave men an extra 1,000 calories per day for eight weeks. By the end of the study, the men had gained an extra 11 pounds. That’s 11 pounds after eight weeks of indulging in far too much good food – not after a weekend of visiting the Outback Steakhouse and eating a “Blooming Onion.”

After a weekend of “pigging out” on junk food, what most people see is just an increase in fluid retention due to its high-sodium and high-carbohydrate content. There may be some fat. But certainly not 10 pounds of it!

So the next time you get off track with your weekend eating and are shocked to discover that you’ve gained 10 pounds, just take a deep breath and realize that this is not an accurate measurement of the real damage.

Focus on getting back in charge of your nutrition. Stick to whole, natural foods and cut out the high-sodium, high-carbohydrate processed snacks. At the same time, add fruits, vegetables, nuts, and protein to your meals during the week. And add three total-body resistance-training workouts and three interval cardio workouts to help burn fat.

You’ll return to your normal weight in a few days.

[Ed. Note: Fitness expert Craig Ballantyne is the creator of the Turbulence Training for Fat Loss system.]

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