It is the Tuesday following July 4th weekend. You told yourself that you were going to portion your plate properly, limit your alcohol, only splurge on dessert at ONE of the few parties you are attending, and everything will be great. That however, did not happen. You went all in. You put your goals on the back burner, and decided to enjoy all of the burgers, hot dogs, ribs, potato salad, macaroni salad, many beers, and dessert without any portion control. Now, Tuesday morning, you feel like a bloated mess when you look at yourself in the mirror, and hate that you made those choices. The thought comes into your mind that you will just start on Monday next week, since it is already Tuesday.
NO. So you fell of track, now what? We need to stop with this all of nothing mindset, and re-starting on Monday. We can start fresh at any point of any time of day. You ate a breakfast that didn't fit into your goals, so what, eat a better lunch, snack and dinner. Same goes for post holiday weekends. Let's work on losing that all or nothing mindset together.
Here are 4 tips to help you get back on track today, and any day that you feel like you want to throw in the towel.
Tip #1 - Start Fresh Today
It is a brand new day. Who cares that it is Tuesday, and not Monday. Lets put that mindset to bed. You can literally start ANY DAY of the week to work towards your goals. If you have not already, get a plan set for your day, and for your week. Choose meals and snacks that are high in protein!
Protein is the most satiating of all the macronutrients, and it maintains and repairs our lean muscle tissue. It also prioritizes fat burning! Start your morning with a high protein breakfast, and make sure to prioritize adding a nice lean protein source to your lunch and dinner also.
After choosing your protein source, make half of your plate veggies so you are also prioritizing micronutrients, then add in a complex carb and a healthy fat! This nutrient dense plate will keep you fuller for much longer when compared to a slice of pizza, and it will give your body the fuel that it needs to function efficiently!
Tip #2 - Stop Feeling Guilty
Today is a new day. What you ate and drank this past weekend is in the past. We can't change our past choices, but we can change our future ones. Guilt also adds unnecessary stress to our bodies, and stress is not going to help you in your weight loss / fitness journey.
Stress can cause inflammation in the body which can then activate the vagus nerve. The vagus nerve influences our gut and how it metabolizes food. If we are overly stressed, our weight can be affected, so let's put that guilt in our rear view mirror, and move forward.
Like I said earlier, today is a new day!
Tip #3- Workout / Get 30 Minutes of Movement In
Exercise is not just for weight loss. It also helps with our mental health, and to reduce stress, which as I touched on above, we want to minimize as much as possible.
By exercising and getting the body moving, we release endorphins. Endorphins trigger a positive feeling throughout our body, and we start to feel good!!
If you don't want to go to the gym, or workout at home, go outside for a walk or a push!
Tip #4- Hydrate
Drinking enough water is a huge factor when it comes to weight loss. Also, after a holiday weekend, where many of us are drinking a bit more alcohol than we normally do, and eating foods that are higher in sodium, our body is more than likely in a dehydrated state. So let's fill up those water bottles, add in some fresh lemon juice, some mint, cucumber, whatever you want to make it taste good, and drink up!
Smoothies are also great to add in. The fruits and vegetables that you add into your smoothies contain water as well as vitamins and minerals which will help to get our body back to performing at its best, and provide us with more energy!
Don't Let a Bad Weekend Determine Your Week
We all have bad weekends, but it is what we do after that bad weekend that is going to determine how vital reaching our goals is.
My final tip for you is to work on letting go of that all or nothing mindset. It is going to hold you back from reaching your goals more than anything.
Perfection is not going to get you where you want to go, consistency is.
Get out of your own way and start fresh today!