The weekends can be a tricky time. People tend to go off the rails with nutrition purely because one bad meal turns into another and another and another. And before you know it, the drinks on Friday after work have led to a blow out Saturday and Sunday.

Another possible reason is that you’ve restricted yourself from Monday to Thursday and this has led to the perceived need for a reward.

The after work drinks on a Friday, leads to a takeaway pizza or kebab at 1am. This is then followed up by a fry up Saturday morning because you are hungover and craving greasy food. To top it off, a Saturday night takeaway will help give you that final cure.

You’ve gone form a position of a consistent and disciplined calorie intake throughout the week, to a mega splurge Friday, Saturday and Sunday.

This huge influx of calories is counterproductive to the calorie deficit you have just sustained over the course of the week and in many cases it will actually shift you out of a deficit and into maintenance, meaning that weight loss stalls.

Your lack of regard for Friday, Saturday and Sunday will only serve to hamper your progress. It’s no wonder why you are not losing weight.

By the time you jump on the scales come Monday morning, you're then inflamed, holding onto water, digestion is up the left, sleep deprived, not to mention you appear much heavier.

Take back control of your weekends and you’ll quickly find that your weight will drop, progress will continue and your body composition will improve as well.

If you are not prepared to stay disciplined Friday through Sunday, then don’t moan come Monday morning if the number on the scale has suddenly risen.

If you are an active individual, you may be eating an in-adequate amount of protein to support your fitness goals and you may be subsequently sabotaging your efforts in the gym.

Whilst it’s easy for most of us to get enough protein at dinner and lunch, breakfast can be a struggle.

In my experience people (a) don’t feel up for eating large amounts in the morning and (b) the thought of protein in general at that time of day can be off-putting.

In today’s example, I give you 3 x simple, calorie controlled breakfast ideas, all of which offer 20-30g of protein.

A protein-packed breakfast can really satisfy your appetite and help you eat healthier all day long however and that is why it is worth considering.

People who eat a high-protein breakfast consumed on average 200 calories less at lunch, than those who ate a calorically identical meal which was more carb heavy.

Protein increases satiety by decreasing levels of ghrelin, the body’s hormone that tells the brain you’re full.

Bagels, cereal, and fruit smoothies which are often breakfast favourites, don’t always pack a big protein punch. Not to mention, if you skip your morning meal, you’re not getting any protein at all.

Protein is crucial for fat loss as you want to hold onto as much lean tissue as possible whilst chipping away at that fat. Its filling, and triggers the release of satiety hormones that blunt appetite.

Also, let’s not forget that protein is a crucial part of your breakfast, because it supplies you with energy for the morning, keeping you awake, alert, and focused.

Who doesn’t love a Wagga's. This restaurant has taken the high street by storm since its launch 1992 and is now a family favourite.

The majority of people have no clue how easily calories can add up in just one meal though and today I want to bring that to light with the content in the infographic.

In today’s example I show you how quickly you can accumulate 1,977calories without even thinking about it and trust me, this is doable.

Can you still enjoy a meal out with friends and not let it ruin your goals however? Yes of course. You just be aware and pay closer attention to what exactly you’re eating.

This is a simple case of raising awareness. So before you jump in with, oh I would never eat those foods or that volume of food, you’re missing the point.

I know I can put my hand up and say I’ve been there, done it and got the t-shirt. A Wagga's with mates can quite easily turn into a calorie marathon.

Shall we get a few dishes to share? I’ll just try a bit of that one, that one, that one and that one. Cue the binge alarm.

While eating out might be tasty and quick, high calorie meals can also be damaging to your health if eaten too often, as they can contain excessive calories, saturated fat and salt.

Now remember, regularly eating too much fat, saturates and salt, all common in restaurant sauces etc, can also play havoc with our long-term health.