I feel like we’ve all been there…Our eating is on point all week, we are feeling good, confidence is rising, and we are feeling like maybe (just maybe) we can do this healthy eating thing! We are optimistic and ready! BUT THEN… the weekend hits, and even though we had great intentions of eating healthy all weekend, something happens, and we end up falling off track.
I know how discouraging it can be when you are trying to lose weight and you fall off track over the weekend, even though you promised yourself that you wouldn’t. This used to happen to me all the time, and whenever I would fall off track, I used to feel defeated and questioned whether I could actually lose weight and keep it off. At times it felt like a lost cause, but I’ve realized there is a way to get back on track and move forward.
There are some things that I’ve learned that always get me back on track when I have a weekend where I don’t eat as healthy as I would like to. I wanted to share these things with you, just in case you feel lost and unsure of what to do when you fall off track over the weekends. I’m sure these 9 tips will help you recover from off track weekends, whether off track for you means that you had a “free for all” and ate lots of overly indulgent foods, you overate at one meal, or you made multiple questionable food choices that you are not proud of. Whatever the case is, don’t get discouraged because there is a way to get back on track and move forward with your goals. Here’s how to do it.
9 Tips That Are Sure To Get You Back On Track
#1 Get Back On Track Right Away
It’s super important to get back on track right away. I recommend that you have a healthy breakfast first thing in the morning. This will help you to feel better and get you back into a healthy eating routine.
#2 Drink water
I don’t know about you, but I find that typically when I get off track with eating healthy, I get off track with drinking water too. This leads to me going into the week feeling bloated, heavy, and just all around not so good. Chances are if you’ve had an off couple of days, with your eating, you’re feeling the same way too. Drinking water is key. Water helps to flush toxins out of your body, get rid of the bloat, and help you to feel better.
I generally drink about 64-72 ounces of water each day, but when I am trying to get back on track I aim for 90-128 ounces. I just find that it helps me feel better a lot faster.
If you don’t like plain water, check out the post:
#3 Don’t deprive yourself to get back on track
I used to be the queen of this. A couple of years ago I would try to recover from a weekend of unhealthy eating by doing things like cutting out all carbs and eating only salads. Sometimes I would even do detoxes that required me to take supplements and eat very little for days at a time. I felt like if I ate less, then I could get back on track faster and avoid gaining weight. What I found was that never ACTUALLY worked!
Don’t deprive yourself, because when you do, you set yourself up to overeat in the future. When we deprive ourselves, it only makes it harder for us to get back on track with eating healthy. Skip cutting out carbs, salad diets, and crazy detoxes. Just start eating normal, healthy meals and that will serve you a lot better.
#4 Eat plenty of protein, vegetables, and healthy fats
When I am trying to get back on track I like to eat on mostly protein, vegetables, and healthy fats like avocado. Although I’m not a nutritionist, by any mean, I think you should try this too. Just note that I’m not saying to cut out carbs, while you are trying to get back on track with your eating. I actually don’t think that’s a good idea at all. If you do, you’ll probably feel deprived, which is never a good thing.
I find that when I have protein, vegetables, and healthy fats, at each of my meals, I am more satisfied throughout the day. Eating this way helps me to get back on track easier because I’m not feeling hungry throughout the day.
Example of what my meals may look like when I’m trying to get back on track:
For Breakfast: An egg and vegetable omelet topped with avocado with turkey bacon and fruit on the side
For Lunch: Chicken and vegetable stir fry with brown rice and avocado on the side
For Dinner: A piece of salmon with lots of vegetables. Depending on how I feel, I may have a carb like roasted potatoes or brown rice too.
If you want to see what I eat in a typical day, you can check out these posts:
#5 Go For A Walk
I’ll be honest, I’m definitely not a person who loves to exercise, but it always makes me feel better. After a couple of days of being off track, as I mentioned earlier, I feel tired, bloated, and just not so good. Exercising helps to get my energy up and get rid of those feelings. Walking is my exercise of choice. If you’re like me and the gym isn’t your thing, I recommend that you go for a walk. Walking will help you to get back into a healthy mindset and routine. It will help you to feel better mentally and physically. It can be as simple as taking a 20-minute walk around your neighborhood. You’ll feel a lot better if you get your body moving.
#6 Don’t Skip Meals
Avoid the temptation to skip meals to make up for not eating the best during the weekend. Been there. Done that. In addition to depriving myself, in an attempt to get back on track, I also used to think it was a good idea to skip meals. At this point, I know that is absolutely the wrong thing to do!
If you do this, believe me, I understand why, but you can’t skip meals. It doesn’t work. It’s another thing that will set you up to overeat in the future, whether the future is today, tomorrow, or next weekend… it will happen.
#7 Plan Out Your Meals For The Week
When you fall off track with your eating, during the weekend, it can be very easy to stay off track. You are even more likely to stay off track if you don’t have plans for what you will be eating for the week ahead.
I don’t know about you, but if I don’t meal plan I find that the off track weekend, turns into an off track week. That off track week just leads into another off track weekend, and before I know it I’ve gained weight and I’m so far gone that getting back into a healthy eating routine is like pulling teeth. It’s just so hard!
I highly recommend that you take a few minutes to plan out your meals for the week. It doesn’t have to take a lot of time, but just getting a rough idea of what you will be eating will help a lot. Planning out your meals will help you to go into the week feeling prepared. Simply planning out what you will be eating will give you the confidence to move forward and not dwell on your eating decisions from the weekend. You will know that you’ve set yourself up to eat healthy meals throughout the week.
If you would like some tips on how to plan and prep your meals you may find the post Meal Prep For Beginners: 8 Tips To Simplify Meal Prep helpful.
#8 Determine what caused you to fall off track
It is important to find out what caused you to fall off track in the first place. There is always a reason. Did you deprive yourself during the week? Were you eating out a lot at social events? Did you go too long between meals?
Whatever the case was, if you know what caused you to fall off track you are more likely to avoid it in the future. If you don’t uncover the reason (or reasons), you have a high chance that you will continue to fall off track.
For tips on staying on track during the weekend, check out the post: How To Stay On Track With Healthy Eating During The Weekend.
#9 Don’t Beat Yourself Up
We all have times when we fall off track. It happens! Trying to lose weight and live a healthy lifestyle is hard… DANG HARD! Instead of beating yourself up about the food choices that you made, the best thing you can do is get back on track and move forward.
I know it can be really disappointing when you fall off track with your eating over the weekend, even though you had the best intentions not to. When those times come, don’t give up. Use these tips to get back on track so you can crush your goals. You’ve got this!
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