Whether you believe in the idea of cheat weekends or not, the vast majority of people will slip up once in a while. It’s not that we aren’t dedicated to being fit and healthy, it’s just that we are only human and sometimes a large slice of cake is too irresistible to look away. Such is life.
But, instead of assuming that you will forever be a failure and that there was no point in trying and you wish you’d never bothered in the first place, you need to pick yourself up and stop whining. Otherwise the weekend easily turns into a week, then into a month or months and before you know it you are back to square one.
Accidents happen; they aren’t the end of the world and shouldn’t be a reason to quit. You’ve put too much effort in to turn back now. So, if you feel you slipped up over the weekend, had too much food, maybe even went out and drank a few, here's what you should do next in 3 easy steps.
Step 3. Drink Lots and Lots of Water
After all those naughty foods packed with sugar, salt, fat and deliciousness, you probably feel bloated and unhappy. This is normal, especially if you have been doing really well with your diet recently. It's also totally reversible. Instead of continuing to wallow in your pjs, it’s time to drink lots of water and flush your system out.
We are mostly made up of water and you would be amazed how good it is for you. After a weekend of eating all the best/worst foods, lots of water will give you a boost of energy and help you concentrate on your renewed determination to fulfil your fitness goals. Let the water do its thing while you take a nap to recover from an all-nighter or give your stomach a chance to settle (a good 5 hours is best). You’ll feel better in no time at all.
Step 2. Be Positive and Productive (Don’t Give Up!)
When you fall off the wagon, it is easy to give up. DON’T! You’ve come this far so now you need to pick yourself up and be positive. You might have had a bender but you had a brilliant time and just as Rome wasn’t built in a day, your abs won’t vanish either.
Use up the energy from the sugary foods by going for a run, get in a fat blasting workout or do something productive like cleaning the house or finishing off a project. Then get back on track with a healthy meal like a lean protein and salad or something with plenty of veg. You could even get ahead and cook and freeze some healthy meals to take to work for no-effort joy at lunchtime.
Step 3. Play the Long Game
You might feel bad about yourself right now, but remember that fitness is a long game. Sure you are more aware of your stomach today but in a few days, you will be back to your regular routine and ready to hit your next goal.
It is completely natural for your weight to fluctuate and you shouldn’t worry about the odd weight gain here and there as long as your trajectory is constant (either staying roughly the same or heading to your goal weight). Today will soon be a blip in a long run of great days so chill out and you’ll soon be back in the groove.
If you have questions on the above topic or would like to find out how I coach my clients to stay consistent, feel free to get in touch!
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