We have all been there; had one of those weekends that we wake up feeling guilty about on Monday morning. Whether you had a weekend trip away, a birthday or special occasion, or simply succumbed to your friend’s pleas to go out with them - Monday mornings aren’t always the fresh start to the week we had hoped for. Binge eating, drinking and no exercise can leave us feeling sluggish and guilty, so what are the best things to do?!
Firstly, let’s talk about the things you should not do:
Whilst it may be tempting to go a day without eating because you feel like you compensated enough during the weekend, this is one of the worst things you can do to your body. Skipping meals is only going to throw your body further out of whack by potentially slowing down your metabolism and activating stress hormones. These processes could cause your body to store excess fat.
Go on a Juice Cleanse
These are marketed as a ‘quick fix’ that will cleanse and detox your body after a weekend full of bad eating. Whilst this may seem like a good idea and the answers to all your problems, one very important thing you need to remember is this: you cannot detox your body any more than it already does itself. What this means is that your liver already does a very good job of cleansing your body, and there is very little that you can do to aid this with external sources. Juices are great to add to your daily meals for an added nutrient boost, but remember to keep the ingredients nutritious. Think lots of leafy greens and veggies.
So now that you know what NOT to do, here are my top tips on what you should do after a big weekend of indulging:
In my opinion, the first thing you should do when you wake up is drink a large glass of water. You can add some fresh lemon into this to make it taste better and to help stimulate your digestion. After an indulging weekend, you should try to aim to drink plenty of water because eating excess salt and sugar over the course of the weekend may have left you a bit dehydrated. Have water with every meal and try to keep a water bottle with you, so that you can refill as soon as it becomes empty.
Breakfast Is Your Bestie
Whilst it may be tempting to skip meals today, that is one of the worst things you could do. Breakfast is one of the most important meals of the day, especially after a weekend of not-so-great eating. Instead of opting for something that will make you feel heavy, I would recommend to try to incorporate some protein and fibre into this meal so that can keep you going throughout the day. My top pick would be 2 eggs, scrambled, with a handful of baby spinach and a handful of chopped mushrooms, served with grilled asparagus spears and a cup of green tea.
I know this isn’t what many of you want to be hearing, however, it is super important to jump straight back into your exercise routine after a heavy weekend. This is because the longer you leave it, the harder it will be to get back into. If you are one of those people who finds it hard to find the motivation just think of how good you can feel after, with all of your endorphins pumping! You also don’t need to do anything terribly strenuous like an intensive plyo circuit or boxing class, keep it simple by going for a light walk. Any sort of exercise can help you feel better and get your body back on track again.
Once again, stick to some form of protein and leafy greens. You can also add in some complex carbohydrates, but stay away from refined ones as they can cause your blood sugar levels to spike. Think brown rice, sweet potatoes and wholegrain breads and wraps. It is important to eat wholesome meals made with clean ingredients. For example, leafy greens are full of antioxidants and potassium, just what your body needs to feel better! A great lunch meal could be a piece of baked salmon with a squeeze of lemon and olive oil, served with some brown rice and broccolini or a baby spinach and kale salad.
Add Fibre Into The Mix
When you’ve had a weekend full of unhealthy eating, I recommend incorporating as much fibre into your meals as possible. Fruits, vegetables, and complex carbs such as sweet potato, brown rice and quinoa are great. These foods can help you get your digestion back on track and help keep you full in-between meals. Add a piece of protein to the mix and you have a great meal ready to go!
I hope these quick and easy tips have helped girls, remember never beat yourself up for having an ‘indulgent’ weekend. This is part of life and what’s life if you can’t enjoy it! Just remember to take care of your body and it will reward you!
Love, Kayla xx