How To Get Back On Track After A Binge Weekend

Updated: Sep 28, 2020

I hope everyone had a great Labor Day weekend! I have seen so many posts on social media about how everyone needs to get back on track today. I wanted to share some getting back on track tips that have been such a game-changer for me!

I’m pretty sure that we have all been there. You’re doing awesome with tracking your calories, points, macros, carbs, whatever it is that you do and then BAM! It’s a holiday weekend, or it’s a wedding, birthday, dinner and drinks with friends, and you’re faced with two choices.

Your first choice is to throw in the towel and enjoy yourself and deal with the effects of it later on. Your second choice is to track and be mindful of your decisions.

Usually, for me, I am the type of person to go with the first choice. I have found that over the summer I have made that first decision more than once!

My family and I recently went on vacation and I didn’t track one single bit of anything. We ate out for pretty much every meal, and we were at the beach so it was all of the tastiest seafood. Crabcakes, fried shrimp, fries, some very tropical cocktails!

In my former mindset, before I learned how to get back on track quickly, I would beat myself up for days after a binge meal or binge weekend, in my most recent case a binge week!

Here are the tips that have helped me so much when it comes to getting back to it. I am absolutely certain that these can help anyone who faces this cycle:

Don’t Punish Yourself- This is probably the most important thing. The first thing you need to do is fix your mindset. You say to yourself that you were ‘bad’ and then as human nature runs its course you feel guilty and ashamed. This of course is normal, but the thoughts aren’t really going to help you in either the short run or the long run. Fortunately, you can absolutely change your perspective by manipulating your own behaviors and thoughts. Be kind to yourself. Avoiding self-punishment and knowing that you have the power to change your thoughts will make getting yourself back on track so much easier. Keep it moving!

Set and Achieve Goals- When it comes to goal setting I am not the best at it. Even if you wake up the day after your weekend of bad eating, and you make just one goal and achieve it then you are on the right track. If you overwhelm yourself and say: “I’m gonna wake up tomorrow, and I’m gonna fast all day, exercise for 45 minutes and eat healthy for dinner” You are already setting yourself up for failure. I hate to be cliche and say it but, it’s all about baby steps. Start small and work up to bigger goals. One thing at a time, this will set you up for ultimate success to get you back in the game.

Drink Water!- Water, water, water! Some people believe that water intake doesn’t make a difference in weight loss. To each their own I suppose. What has always helped me after I was faced with days of unhealthy choices was drinking more water the following days. While water will not counteract the unhealthy choices you made, it will help decrease your appetite the following days, and also may help increase metabolism. So drink away!

Get Moving- Exercising and moving your body can assist in getting back on track by manipulating hormones that affect hunger. I know that I always feel so much better and less sluggish after doing cardio or even just running around cleaning my house or dancing! Making it a part of your routine will make it so much easier in the future. Exercise and mood improvement is key to staying on track and maintaining it!

In a nutshell, using these tips will absolutely help you get back on track today! I want to hear from you all, I would love to know what you do to get back on track after some not so healthy choices! I hope you found my tips helpful! Share your thoughts in the comments section!

Happy Tracking!

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