You’re officially a few weeks into your weight loss journey. You’re doing well preparing your meals during the week, getting your workouts in, and staying within your calorie allowance. But then the weekend comes around and that’s when the challenge arises. You know what to do all week to stay on track, but then you’re feeling stuck out with friends faced with lots of appetizers, drinks, and desserts and you enter into the all-or-nothing mentality. 

At first, you tell yourself you’ll just indulge in one small thing since you did good all week, but one small thing turns into another and then before you know it you have overeaten and feel sick. You begin to think about how you blew your diet and failed. It feels as though all the hard work you put into this week was for nothing and you have to start over. 

What if you could avoid this scenario altogether? What if we were able to eat in a sustainable way, adding in the foods you love to indulge on-in moderation. What if every Monday didn’t feel like it was time to start over? 

Here are three tips to avoid getting in the cycle of the Monday morning resets!

Start with Something Sustainable 

Before you begin any weight loss plan or program make sure you take the time to check that it is individualized to you and is going to work for your lifestyle and needs. Know what the plain entails and whether or not it is welcoming a sustainable approach to your eating habits, encompassing your favorite foods instead of restricting them. Ask yourself if you can see yourself sticking to it forever and if it’s do-able in every scenario of your life and schedule. If the answer to that is “no,” you may want to rethink what you are about to begin to avoid having to start over every Monday. 

 Plan your Weekends for Success 

Regardless of what you’re following during the week, a key to your success is viewing the weekends as no different than the weekdays. Although there are many social gatherings and events on the weekends, you can always go into these with a plan. Having an idea of what food will be at the event or what type of restaurant you’re going to will allow you to pick out a few options prior to your arrival. Social gatherings don’t have to throw you off track with your eating. These events are a time to enjoy family and friends and indulge in your favorite foods, considering everything in moderation! 

Set Small, Realistic Goals 

It’s possible that you’re setting yourself up to start over on Mondays by setting goals that are too big to follow through with each week. When you begin your journey, you want to tackle the one thing that you feel will be the easiest change for you to make. If you set very high expectations for yourself and try to change multiple things at once, anxiety of overwhelm may set in! You want to begin by setting a small goal for yourself that you can continue to do to turn into a habit. This way, you won’t feel like you can’t keep up on your journey and you will be more focused on reaching the specific goals you set.