So you’re back on track. You’ve meal prepped, moved your body, said “no” to some of those unhealthy late night munching habits. It’s been a good week and you’re discovering that you actually “can” do the thing you thought you couldn’t do.

Then the weekend strikes. 

In floods all the temptations, everything from busy game schedules to parties, after church potlucks, and big family dinners. Before you know it, you have eaten All. The. Things. Your treat meals have turned into daily binges and you feel like you’ve blown it. All the work and effort feels like such a waste of time.

Can you see yourself here? I can. I’ve been there before. Multiple times. How you respond to this scenario can seem to derail your progress or it can strengthen your resolve to stay on the path.  You can keep eating your emotions, deciding it’s not worth it after all or you can learn from it and have a plan to get you right back on track.

I’ve done both.

I’ve had weekends like this that turned into months of not caring about the food I put in my body. I didn’t care that I didn’t feel well, my brain felt foggy, and my clothes were starting to fit uncomfortably tight. I wallowed in self-pity and resigned to the fact that I couldn’t do it and it’s all too hard.

Now, when a day or a weekend hits like this I have a plan. Instead of sitting in that negative headspace feeling sorry for myself, I put into practice these 5 steps. These steps, or a combination of them, have resulted in consistency over time. It’s how I’m able to have an “off” weekend without completely losing my focus or my goals and I want the same for you!

Learning and knowing these 5 steps now will prepare you for when you have those off days or off weekends.  You will have those times, probably more often than you want to, but your response to the fall is where the growth and change will happen. I know you can do it.

Here we go:

1. Pray – I don’t want you to pray to not crave some tempting food or to pray your struggle away. I want you to pray that God would show you in those moments of temptation to seek Him for comfort over food. That you would continue to seek His guidance over this area of your life. And thank Him for your capable body. Every day.

2. Text a friend – You need to confess it all to a friend who can help you get back on track. This friend should be both encouraging and firm. You need to tell them that you’re struggling and that you need their accountability to get back on the right path. 

3. Move your body – Go for a walk outside, take a spin class, or a Barre class, hit the weights, just do something that gets your heart pumping and your endorphins up.

4. Make a plan for your next meal – How are you going to recover this day? When it’s time to eat again you get to make a choice. Make a nutritious one and tell your friend while you’re at it. 

5. Make a plan for the rest of this week – Look at your schedule and try to come up with a few meals you can make that will help you feel good! Prep some breakfast or dinner meals ahead of time. Set yourself up for success for the next day.

And most importantly: Keep coming back to the plan.

The effort it takes to fuel your body well is always worth it. You know how much better your body and your brain feels when you do. So if I can be a little spark of encouragement in your ear, let me say this: You can do this. You can live a life that allows you to feel good during the day, allows you to care for your family and your community. By getting back on track through prayer, the encouragement of others, and a little bit of planning, you can do the work God has called you to do with more energy and joy.