So it’s Monday morning and you wake up with this overwhelming guilt and shame because of your behavior over the weekend. You enjoyed it to the fullest after sticking to a strict eating plan all week, come Friday night the feedbag was strapped on and it was non-stop eating and drinking all weekend. No thinking, just enjoyment and now you feel terrible. I have one tidbit of advise…STOP! Don’t beat yourself up. No one and I mean NO ONE can live their life eating on point 24/7. There is this thing called life and we should be able to live it and enjoy it. Making yourself feel bad is just going to send you spiraling downward and lead to more indulging. Get up, enjoy the memories of the weekend, tell yourself that you are awesome and hop back on the wagon. But perhaps you should reflect on your weekly habits and see if there is some tweaking that needs to be done to stop the insanity on the weekend (This is where you would call your health coach and that would be me).

I know I’m probably going to sound like a broken record but it’s about moderation and balance my friends! I know, ”Kim, can’t you tell me something different??” Well, sorry peeps I’m going to pull the ole’ Balance and Moderation card again. I know it sounds easier than what it really is. I totally agree with you on that one! The first step is not to beat yourself up about it. I guarantee you that you did not gain five pounds over the weekend. You might have some extra water weight on you but that is easily remedied. Yes, you had fun and enjoyed everything you put into your mouth and that is what you should try focus on. So how do you do it? We’re going to chat a bit today about mindful eating (I know not that again too) and balance so you don’t feel the urge to over indulge.

Depriving yourself of everything you love Monday-Friday is generally going too lead to food mania over the weekend. If you are craving something during the week have a little bit of it and balance the calories and macros out so you stay on point. I’m not talking about eating a half pound burger and a bucket of French fries (this is the moderation thing I am constantly preaching). If you need a burger, have one! Make it out of lean beef or turkey breast (even better) only eat half the bun or no bun at all. See where this is going?? If you are craving sweets, have a cookie! When I say A cookie that means ONE, not the entire box. By letting yourself have these little moments throughout the week your brain does not feel deprived and so it doesn’t tell your mouth to eat everything in sight come Friday night. As you know (if you have followed my 10 steps to mindful eating) your brain calls the shots not your stomach.

So if what I speak of today is exactly how you’re feeling. Get up and look in the mirror and tell that person it was an awesome weekend but now we’re back to mindful eating. Up your water intake to flush the excess sodium maybe try to up your workouts for the week. But most of all…Love yourself and the amazing human that you are. Being healthy is not a temporary diet until you reach your ideal weight, it’s about lifestyle changes that will become as natural as breathing to you (well maybe not quite that natural but pretty darn close)!

Enjoy your week and practice healthy habits. But most of all love yourself and be kind!

Kim