We’ve all been there, looking back at a weekend binge of bad decisions, thinking about all the terrible things we’ve consumed and feeling like we’ve gone back to day one in terms of our fitness. Not to worry, a weekend doesn’t need to turn into a terrible week, put the past behind you and use these tips to focus on getting back on track.
1. Chuck the junk
Having lingering junk food around the house makes you far more likely to continue the binge. Don’t let choices from the weekend seep into the working week, by getting rid of the leftover junk around the house. Preferably give it to a family member, friend or colleague in order to avoid waste. Fill your cupboards with healthy, whole foods to make sure your weekend binge is well and truly behind you.
2. Get out and about
Being stuck indoors all day can make you feel ‘bleh’ and a bit like a slob. Getting out and about, even if it’s just a walk to the local coffee shop, or a lunch break stroll, will get your body moving, your heart pumping and those endorphins rushing: this will encourage you to get back on track with your fitness goals. Getting outdoors is also a great way to chill out and relax. Fresh air really is good for you and you might be surprised by how much you enjoy a simple walk.
Sweat it out: working out will not only make you feel much better, but it’ll also remind you that even though you ate a ton of McDonalds and Doritos over the weekend, it hasn’t completely ruined everything you’ve worked towards. You probably won’t feel any ‘less fit’ and you’ll still be as strong as you were before the weekend binge. You may not feel like getting back into heavy lifting or intense circuits straight away, but even just a light jog around the park will get you feeling much healthier in an instant.
4. Hydrate yourself
Junk food is full of salt which will dehydrate you beyond belief. If you’ve been drinking alcohol on top of this, you REALLY need to follow this step. Water is the most important thing you can give your body: it’ll make you feel more energized, aid your digestion and clear up your skin, so make sure you keep sipping and rehydrate your body. Trust me, it’d thank you if it could. If you’re struggling, try keeping a reusable water bottle with you at all times, re-full throughout the day as soon as it’s empty!
5. Don’t guilt trip yourself
Slip-ups happen. We’re all human and sometimes life and social events get in the way of sticking to that ‘perfect diet’. Don’t be too hard on yourself, you haven’t ruined everything and you aren’t a failure. Accept that you made some bad food choices, but remind yourself that a treat now and again won’t make a massive difference to your health or physique in the long run. The mental game is probably one of the hardest aspects of getting into shape so keep your mind in a healthy place and accept some flexibility in your diet, you’ll live a much happier life for it.