For many people, Friday through Sunday can involve some pretty unhealthy choices. Finding a balance between allowing yourself to splurge a little after a week of clean eating and overdoing it can be tricky.

If you do end up overindulging, here are 5 tips to help you recover quickly and get back on track on Monday:

1) Have A High Protein, High Vegetable Day, Low-Carb Day

If your weekend consisted of a lot of empty carbs like appetizer foods, bread, rice, pasta, and snacks, then having a high-protein, high-vegetable day will help to balance out your macronutrients. If you don’t know what macronutrients are, these are protein, carbs, and fats.

Generally speaking, a good macronutrient ratio split would be somewhere around the range of 40% carbs, 30% protein, 30% fat. This greatly depends on an individuals fitness goals and activity levels but for the general population, this is a good place to start.

You can calculate your own personal daily macronutrient ratios here: Macro Calculator

On a weekend where you overindulged, your macronutrient ratios might look more like 60% carbs, 30% unhealthy fats, 10% protein. So having a high-protein, high-vegetable, low-carb day will allow you to bring these numbers back to where they should be and for you to recover quicker.

2) Drink Lots Of Water

If your unhealthy weekend consisted of booze, then you will definitely want to drink plenty of water on Monday to hydrate and replenish your system. Alcohol consumption causes dehydration. It decreases the body’s production of anti-diuretic hormone, which is used by the body to reabsorb water. With less of this hormone available, your body loses more fluid than normal through increased urination.

Water aids in digestion, circulation, absorption, and transport of nutrients. It cleans the body of toxins, increases our energy levels, improves brain function, energizes our muscles, and can even help to stave off hunger. Drink at least eight 8-ounce glasses.

3) Sweat It Out

A great way to get back on track after a weekend of unhealthy choices is to sweat it out with a workout, even if it’s not a great one. Just get moving, get in the gym or do a high-intensity circuit workout from home and break a sweat. This will help you start Monday off on a good note and build momentum for the rest of the week.

4) Have A Plan

Pinpoint where it is you seem to go wrong, and have a plan before the weekend. For example, if you tend to have strong cravings for fast or greasy foods, don’t keep those types of foods in the house. Instead, have some healthy options in the fridge and ready to eat when you get hungry.

If you tend to eat out often on the weekends, start taking into consideration portion sizes and the balance of macronutrients in your meals. Make sure half of your plate is vegetables, with another quarter of your plate protein, and the last quarter starch such as grains. Recover From An Unhealthy Weekend

Make a conscious effort to stop eating when you are 80% full and allow your body enough time to recognize whether or not you are satisfied. It takes about 20 minutes for your brain and stomach to register feelings of fullness.

For more, check out my top 10 Tips To Eat Healthy When Dining Out.

5) Put It Behind You And Move Forward

Nobody is perfect, not even fitness professionals.

Expecting ourselves to adhere to a perfect diet and never make mistakes or indulge causes us MORE issues than if we accept the fact that it won’t be perfect all of the time and that there will be times when we get off track.

Realistic expectations will allow you to recover quicker from a bad day or a bad weekend.

It’s not about being perfect, it’s about making consistent forward progress.


recover from an unhealthy weekend


Committed To Your Health,

Online Fitness Coach Brian DonovanBrian Donovan is a certified fitness and nutrition coach, and the founder of Online Fitness Coach – an online fitness program where clients get direct coaching and personalized training and nutrition plans. Coach Brian was voted Chicago’s “Best Personal Trainer” by Chicago Reader magazine, Best Of Chicago 2014 edition. He has been featured in publications and websites such as Muscle & Fitness, Chicago Reader, Voyage Chicago, Bach Performance, and The Personal Trainer Development Center (PTDC).

P.S. Have you joined our FREE Facebook Group yet? Connect with others on the same journey as you. Inside of our community, we run weekly challenges, live Q&A’s, post free workouts, healthy recipes, and other useful tips for losing weight and increasing lean muscle without spending countless hours in the gym.