Have a little too much fun this weekend?
Maybe, despite your best intentions, your diet was no where to be found?
You could be feeling like you’ve set yourself back, ruined all your progress and you’re thinking of throwing in the towel all together on your diet and exercise program.
Not so fast. Take a deep breath and stay calm. One crazy weekend is not a deal breaker. We can fix this.
There are some very specific things you can do to get things going back in the right direction and some that I want you to avoid.
Here are four dos and don’ts when you’ve had a crazy weekend and blown your diet.
A “cleanse,” juice fast or any other extreme “detox” is only going to set you up for a possible rebound or binge. Just like one indulgent day or one indulgent weekend isn’t a make or break, a few days of liquid dieting is likely to do more harm than good.
Do get back to healthy habits ASAP
There’s no need for a cleanse, just get onto some healthier habits. Drink lots of water, choose fresh foods for your meals, eat lots of vegetables, avoid sugar. Make extra good choices to try to get yourself back on track as soon as possible.
Don’t skip your workout
The less you move, the less you want to move. Skipping your workout because you feel crappy from eating crap is letting yourself off the hook.
Do get moving
Put those calories to good use by getting into the gym! Energy is motivating and inertia is powerful, so once you get yourself moving all you have to do is keep yourself moving.
Don’t allow yourself to stay out of sorts
Just because you blew the weekend doesn’t mean you should say “screw it” all week. One big mistake is allowing yourself to continue down that road of poor choices, no workouts and bad eating.
(If this “Don’t” is something that you identify with, check out my post on Eating Out on a Diet: Cheat Sheet for all of those work and social occasions)
Do resume your routine
The sooner you can get back to planning your meals, getting your meals prepped, getting in your workouts, going back to your normal sleep routine, drinking your water, and doing the things that you normally do, the less damaging your time off will be. In order to keep yourself from being set back too much, get right back on track.
Don’t play the guilt game, give yourself a break
You can waste so much time and energy beating yourself up about choices that you made that are in the past. It’s OVER. You cannot change it. Stressing about it, feeling guilty and beating yourself up is only going to hold you back.
Do focus on good choices going forward
Focus on what you can control and when you have the power to change which is the future. Set a new small goal for the week and throw your energy into that. Just keeping your eyes and energy forward.
Sometimes a small break from that grind can be just what you need to get excited and feel motivated again. One week, one weekend, is not a deal breaker. If you jump right back into your healthy habits and get back on track, you will be fine.
It’s what you do every day that matters most, not what you do once in a while.