We all go through this. We do so good and then we have those weekends where we over indulge. Maybe you’ve been doing so good with your eating clean for a week and break it completely. I’ve been there. We then wake up feeling guilty about it the next morning. Monday mornings can be hard to start fresh when you’re feeling sluggish from binge eating, drinking, or not having any exercise.
So what do you do ?
I think its important to talk about what NOT to do first.
DO NOT SKIP MEALS. It might be tempting to go a few meals without eating because you feel compensated enough from your weekend. This is one of the worst things you can do. It throws your body out of wack by potentially slowing down your metabolism and enducing stress hormones. Not to mention, you’re just fueling that sluggishness that you are trying to steer away from. Aim for small meals every 2.5 to 3 hours and focus on eating more veggies and lean proteins at each meal .
Now that you know its important to not skip out on eating, always remember that healthier ways of thinking play a big part in getting over this slump.
Silence Your Inner Critic. Imagine what you would say to a friend who was overly critical or putting herself down .Would you encourage the criticism ? I don’t think so . Treat your inner critic with compassion when she shows up . Allow yourself to love yourself for who you are and accept that you’re a work in progress.
” To be beautiful means to be yourself . You don’t need to be accepted by others. You need to accept yourself .” Thich Nhat Hanh
Your inner critic can pack a powerful punch . I used to be my own worst critic. It gets you nowhere. She comes back from time to time. I try to fuel my brain with positivity rather than let it defeat me sometimes. Its that voice inside your head making you over analyze your decisions over and over . This leads to self sabotaging ways. It makes me want to avoid everyone. But practicing positive habits can truly improve all of this.
So now that you know what I think you shouldn’t do, lets talk about what you should do after a weekend of over indulging .
You should recognize that any kind of change can be tough to implement. Its even harder when you’re first starting out . Make a pact with yourself that you will stay committed and motivated by constantly applying these tips to get back on track. Recognize that every day is a chance to start over. These bumps in the road are normal and they don’t make you a failure. I always tell my clients in my online accountability groups that even the most successful people out there have hiccups. Willpower is like a muscle. The more you work on it, the stronger it will get.
Hydrate. As soon as your feet hit the floor each morning, aim to hydrate as soon as possible. I like to have a glass of water while I’m making my morning coffee. Adding some fresh lemon to your water can boost your metabolism and jump start your morning. If you really want a good detox drink, you can aim for adding a little apple cider vinegar to some hot water with lemon. Its important to hydrate throughout the day before meals and carry your water bottle with you. This will help with bloating and swelling from the overeating and sodium that is still in your body. You should always aim to drink half your body weight in ounces if you want to hydrate well.
Avoid The Scale. Just don’t even look at it. I always tell the amazing woman in my accountability groups that the scale does not always measure our progress. Its ok to measure yourself on day 1 of our accountability group and the last day too. After a weekend of indulging means that you might just be setting yourself up for negative thinking and disappointment.If you really ate and drank as much as you think you did, you’re likely dealing with bloating , water retention and poor digestion. Give yourself a few days to get yourself back on track.
Clear The Crap. If you know you have leftover pizza and your willpower isn’t strong enough yet, why put yourself through that? Ditch the cookies and the processed sugars. Its ok if you throw them out. Ditch them. If you have little ones like me, make it a habit to teach them how to make healthier recipes. Make it a family adventure rather than depriving yourself.
Exercise. It’s extremely important to get a minimum of 30 minutes of exercise daily. This will not only help your body burn off all that sluggishness, but it will make you feel refreshed and renewed. I love the feeling after a workout. Once those happy endorphins start kicking in, you will feel good. If you’re not feeling it or you feel extremely unmotivated to do so, give yourself 10-15 minutes into your workout and I can guarantee that you will feel better. I love my workouts at home. I throw on my music and get to work. I love having something to follow so I’m not wasting any time and I’m getting a good workout in. Of course there will be days when you miss it but if you aim for it daily or mark it in your calendar , you will at least develop a consistent 5 day workout regime.
Plan Your Meals. Just because you suffered a binging episode, doesn’t mean you have every right to keep feeding the habit. In fact, you should draw your line in the sand. Get out a sheet of paper, write out your grocery list, and take action. Taking action means getting your menu planned for the week and making sure you have everything on hand. When I first started my fitness journey, I was all over the place. I didn’t know how to meal plan or prep. In fact, I would constantly get upset with myself because I would leave the food to spoil or I never got to making any ahead of time. Make your plan as clean as possible. If you indulged a bit too much after you’ve been doing really good nutrition wise, you will likely feel sick or not like yourself the next day. Put those fruits and veggies to work! Get that lean protein into your body. Avoid those processed foods and sugars. If you’re anything like me, starting your day off with shakeology is the best way to jumpstart your day of clean eating!
So how do you plan for a good week ?
Start with seeing what you have on hand so that you won’t let it spoil. Pick 2-3 recipes to make ahead. Whichever program I’m following, I tend to try at least one new recipe a week from the program eating plan to make it more exciting. Don’t go overboard and try to make new recipes all at once. Keep it simple. These meals you will make ahead of time can be stored in the refrigerator for your lunches throughout the week. What works for me is storing a big container of a good carb, protein, and veggies on hand and easy to access. I like to package my meals on the day of. Having food on hand already made makes it very easy to put it together when I need to. Some people prefer to measure out their food right away and prep for the whole week at once. Find what system works best for you and your schedule. I find that having 2-3 meals for the week already made makes it easy to stay on track. Having my dinners planned on paper for the week makes it even easier to stay on track.
Will you be at your child’s practice?
Maybe you have a late appointment ?
Maybe you will be too exhausted a few evenings out of the week ?
You almost always head to the drive through. Not this time. Set your excuses aside and remind yourself that we all have the same amount of time in a day and we all have our priorities. Its time you start making yourself a priority by planning ahead. Practice getting yourself on track every single day. One day at a time. Avoid this by planning out your menu and using your crockpot when you need to. Having 2-3 meals pre made makes putting together a quick dinner or bowl together for dinner on the nights you come home later than usual. Planning is key. Make it an intentional habit to discipline yourself to sit down, plug into your weekly priorities, and plan your menu for the week. This will save you so much time and you will feel happy and confident knowing that those small daily efforts are compounding into life changing habits. It doesn’t matter how many times you fall or over indulge. What matters is that you continuously get yourself back on track.
Find An Accountability System . Commit to having a friend or a group of people to check in with. There’s nothing more motivating to get you out of bed than someone to check in with. Knowing that there is a group of people on the same path as you is motivating. Sharing your highs and lows together makes a great support system. I am always hosting an online health and fitness accountability group. In my groups, I share tips on motivation, what to eat, what to avoid, and how to craft together a good meal plan. We talk about emotional eating and I share recipes and tips. If you need a bit of direction or don’t know where to start, let’s talk! Email me at Jaclyn@TheFitHairdresser.com or comment MORE INFO below. Our next group starts with our plan and prep week starting on March 26th. It’s not too late.
No one is going to be perfect all the time. It’s ok and even encouraged to let go and have a little fun once in a while. We live in a world where temptations exist everywhere. Just because you slipped for a few days doesn’t mean you can’t get back up and headed in the right direction . Let it go. Focus on the positive . Did you have ” fun ” while you fueled your body with crap? If your answer is yes, then guess what! Welcome to the club! Keep pushing. Remember that this is a lifestyle and not some kind of quick fix. Love yourself for who you are and who you become along the way. Whatever you do, don’t give up. Recommit to your journey. Don’t be afraid to live happy and healthy. Staying on track is less about ” being perfect” and more about recovering from those ” imperfect moments ” . Don’t make indulging too much a habit. Accept it’s happened once it’s happened, and keep moving forward. Be sure to subscribe to this blog to receive updates.
I am getting together with a group of other woman who all want to lose weight and accomplish some goals. Together we will hold ourselves accountable and get results. If you are someone who is looking to get started on your journey or needs that extra push , comment INTERESTED or email me at Jaclyn@TheFitHairdresser.com