Getting back on track after over-eating

We’ve all had those weekends or even weeks…where your health is put on the back-burner and you want to eat everything in sight. It is okay to live life with balance.

But when we fall off the bandwagon, snapping back into that healthy regime again can be hard. That’s why it is so important to ease into it. Take it a day at a time to avoid under-eating or too much exercise that can lead to injury.


Here are some ways that have helped from my experiences:

1. Call up a friend and go to the gym together. 

What’s better than going to the gym with your best friend who probably needs motivation too?! It feels more like a hangout instead of a gym session as well.

2. Create a delicious smoothie for breakfast or lunch.

Add in some greens or plant protein for some extra-good nutrients! It will make your body feel amaaazing.

3. Write down your goals in a journal.

Remind yourself why you started this health journey, and write down what you would like to accomplish if you were to continue eating clean and lean. Write your short and long term goals, and how being healthy can help with achieving these goals. It’s so easy to forget why you started.

4. Drink lots of water.

Nature’s cure to instantly feeling better, and to fend off that bloating feeling.

5. Load up on fiber.

Eat lots of veggies (especially broccoli, leafy greens, cauliflower), raspberries, celery, beans, etc. Fill up on these to help make the digestion in your body normal again.

6. Write down what you eat.

Hold yourself accountable for all of the things you had to eat today. Food diaries are an effective and proven according to the Journal of the Academy of Nutrition and Dietetics, they conducted a recent study of “weight loss in overweight or obese women published in the  found that women who kept food diaries consistently lost more weight than those who did not.”

7. Keep going, and don’t be too hard on yourself.

Why give up all the effort you put into your physical fitness previously, for a weekend of binging?! C’mon girl. Also, forgive yourself because it can cause some serious mental strain.

8. Don’t use the scale.

Take it out of your room, bathroom, where ever it is. Hide it, because it takes consistent time to see changes on a scale. You won’t be seeing much change after a weekend of binge-eating.

9. Cook at home.

Find a delicious, healthy recipe and cook at home. If you have a family, compromise and find a recipe that is healthy but that everybody would like. Eating out causes the consumption of too many calories, especially when bouncing back from a bad weekend.

10. Go buy yourself a brand new work out outfit.

Because why not. It will motivate you to want to wear it at least. Lorna Jane is my personal favorite go-to for a hot, new outfit or tights.

11. Join a new gym or studio. Try something new.

Re-excite yourself into working out instead of the same old routine done everyday. This will spark your interest again.

12. Read an inspirational blog, browse your Instagram feed or Pinterest.

There’s always enough motivational quotes to read on Pinterest & Instagram that will get you motivated to go to the gym. Always.

13. Re-Focus your mind.

It’s important to train your brain again. Remind yourself why you enjoy those smoothies so much or why you enjoy going to the gym after a long day at work. It makes you feel good. So why stop?!

14. Go for a long walk.

Take an hour at the beginning or end of the day, and go on a walk by yourself. Let your mind wander, relax and breathe in the fresh air. You will be refreshed afterwards, I promise and ready to turn a new leaf.


Have any other tips that have worked for you? Comment them below 🙂