"Did I eat too much over the weekend?" If your diet is ruined, how to get back on track

Prepare meals and snacks in advance

When you're hungry, it's not easy to quickly decide what to eat, and you might end up reaching for foods that are easy to prepare but not necessarily healthy. To prepare for such times, planning and preparing a few meals in advance can reduce the stress of deciding what to eat and help you maintain a healthy diet.

It is also good to prepare easy-to-make, balanced snacks in advance for when you feel hungry. If you take a little time to peel and cut fruits beforehand or put fruits into yogurt and store them in a container, you can resist the temptation to reach for quick frozen foods or other fast foods when craving a snack.

Drink plenty of water and eat more fiber.

First thing in the morning, before reaching for coffee, try to drink a glass of water first. It helps replenish the body's hydration that was lost overnight. Also, don't forget to bring a water bottle when going out. Keeping water nearby can reduce the likelihood of choosing less healthy beverages like soda.

If you ate a lot of greasy food over the weekend, it is also a good idea to pay special attention to eating foods rich in fiber. Doing so helps restore normal digestive function and maintain a feeling of fullness.

Move a little more and sleep well

It's also good to go outside, soak up the sunlight, breathe in fresh air, and take a walk. While walking, you can release the stress accumulated over the weekend and relax.

Getting enough sleep is also important. Quality sleep not only improves mood and reduces stress but also helps prevent falling into unhealthy eating habits. When you don't sleep well, the body's natural signals of hunger can become confused, making it difficult to maintain a balanced diet.

Being kind to oneself

The last step is to be kind to yourself. Instead of blaming yourself for binge eating on the weekend or consuming high-calorie foods, it is wiser to focus on making positive changes moving forward. Comfort yourself and refocus on your goals.