How to get back on track after a “bad” weekend
The Monday Regret Cycle
It happens.
You have one “off” weekend—you eat more than planned, drink a little too much, skip your workouts… and suddenly, you feel like all your progress is ruined.
You wake up Monday feeling bloated, guilty, and unmotivated. You start googling extreme detoxes or telling yourself you need to “make up for it” with extra cardio.
STOP.
One bad weekend didn’t ruin your progress. But the way you respond to it can keep you stuck in a cycle of guilt, restriction, and self-sabotage.
Here’s exactly how to reset without the bullshit extremes.
Accept It and Move On (No Punishment Required)
You didn’t “fail.” You didn’t “ruin everything.” You had a weekend of living your damn life.
The only way to truly mess up is to let a few days turn into weeks of quitting.
What’s done is done—it’s time to move forward.
Do NOT Under-Eat or Try to “Compensate” With Extra Cardio
I see this all the time—Monday rolls around, and suddenly you decide to eat as little as possible and hit an intense workout to “burn it all off.”
Horrible idea.
Over-restricting will make you even hungrier, leading to another binge later in the week.
Excess cardio won’t magically undo calories—it’ll just leave you more tired and more likely to crash again.
The solution? Go right back to your normal routine. Eat normally, train normally, and let your body regulate itself.
Focus on Hydration, Movement, and Protein
If you feel bloated and sluggish, your body doesn’t need punishment—it needs support.
Here’s what actually helps:
✔️ Water, water, water. You’re probably holding extra sodium—hydrating will help flush it out.
✔️ Walks and light movement. No need to “destroy yourself” in the gym.
✔️ Get protein in every meal. Helps with hunger, muscle recovery, and energy levels.
One Weekend is Nothing in the Big Picture
You didn’t mess up. You don’t need to start over. You just need to get back into your routine and keep going.
Progress isn’t about perfection—it’s about what you do most of the time.