The Never-Ending Cycle of “Start Fresh Mondays”: Tips to Breaking Those Bad Habits
Resist the Temptation for That Perfect Monday Restart
You can ask all my friends and family what my weight loss motto used to be. “Start Fresh Monday!” I can honestly say I was the queen of “starting fresh!”
This phrase stemmed from starting out strong on Monday with eating healthy and working out. Strong and steady was my pace from Monday to Wednesday. When Thursday came, I ran out of meal prepped food and ordered breakfast, lunch, and dinner. By Friday, I wouldn’t eat anything until dinner, and it was fast food. Saturday was a junk food and fast food kind of day. Sundays were a little different… I would cook, but it would be those southern, comfort food meals that aren’t healthy at all (gravy played a major role in my Sunday meals). It was okay though because I was starting fresh on Monday.
Sound familiar? Just know there is light at the end of this frustrating, repetitive tunnel. But let me ask you a few questions.
Do you put yourself on a strict diet during the week?
Do you feel burnt out on healthy foods by the end of the week?
Do you throw all healthy habits out the window simply because it’s the weekend and you “deserve a treat?”
If you answered “yes” to any of these questions, then we’ve got some work to do. Those 3 questions listed above are bad habits. True enough, they’re pretty common habits most people have on a weight loss journey, especially when you first start. But they still need to be broken. The thing to understand is that weight loss will be a hard journey; It doesn’t mean you have to be miserable. Follow these tips to break the vicious cycle of “Start Fresh Mondays.”
Stop Cutting Out Foods You Love
That’s right—stop cutting out your favorite foods during the week! Even if you think some foods are “bad,” they don’t have to be off-limits. Yes, your body needs healthy, fiber-rich foods to keep you full and give you energy. But when you try to avoid all your favorite foods, it can leave you feeling hungry and frustrated—and you wonder why you overeat on the weekends! Instead of following strict, boring food rules, focus on balance and enjoy the foods you love in moderation every day.
If you love pizza like I do, eat your slice of pizza and add a salad on the side! That way you get to eat the foods you enjoy and still benefit from the vital nutrients your body needs! One of my favorite TikTokers, @lizaslosingweight, created the phrase “eat what you want, add what you need,” and I think that’s so important on a weight loss journey so you don’t feel so deprived.
Stop Skipping Meals
Skipping meals is not helping you (or those around you)! Are you skipping breakfast, working through lunch, or waiting too long to eat? That can lead to feeling "hangry" (hungry + angry) and stressed. I know when I started to get “hangry,” people would move out of my way! They would even offer me snacks throughout the day to prevent me from getting too hungry. I can laugh about it now, but it really was a bit of a toxic trait I carried around.
Your body needs fuel to get through a busy day. Eating regular meals helps you stay calm, focused, and ready for anything. Try starting your day with a balanced breakfast—your body will thank you (and so will the people around you). And if you’re anything like me, this will also require preparation. Carve time out of your day to properly meal prep, so you can have everything you need throughout the week.
Stop Killing Yourself at the Gym
This may sound like a silly question, but did you know you don’t have to do intense workouts every time you exercise? I only ask because there are a lot of people who feel like every workout session needs to leave them drenched in sweat, and that’s just not the case. There’s nothing wrong with intense workouts, but it’s also just as effective to find activities that you enjoy and can do consistently. The main goal is to make sure you keep your body moving. This can include walking, dancing, stretching, or playing a sport you like. Consider incorporating both into your workout routine.
Stop Trying to Lose Weight Fast
There’s no magic diet, supplement, or plan that will make you lose 10 pounds overnight. Instead of looking for the “perfect” or “quickest” solution, start building healthy habits that make you feel good and are easy to stick with. The best habits are ones you enjoy—things you can see yourself doing for a long time.
Now, if you’re noticing that you actually are losing weight quickly, there could be some kind of underlying condition going on. Consult your healthcare provider to see why you’re losing weight so fast, especially if the rapid weight loss is happening after the first few weeks of your journey. During the beginning stages, it’s normal to lose weight quickly due to your body not being used to the diet and exercise you’re doing.
Put an End to Start Fresh Mondays
Life isn’t just about making it through the week so you can enjoy the weekend. Every day should feel good! Whether it’s your food, exercise, or other habits, try to find balance and happiness in what you do daily. You deserve to enjoy your life every single day.
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