The Reset Button: What to Do After a Weekend of Overeating
A few weekends ago, I had one of those weekends.
It started with a Friday night out, chips and guac, tacos, and a margarita (okay, two). Saturday was brunch with friends….hello mimosas, cinnamon roll pancakes, and eggs Benedict. By Sunday night, I was curled up on the couch with pizza and a glass of wine. By Monday morning, I felt it. My rings were tight, I was puffy, and honestly, I felt disappointed in myself. For about five seconds, I thought: You blew it, Marilyn. Now you’ve undone all your progress.
But here’s what I’ve learned after coaching so many women (and walking this road myself): a weekend doesn’t ruin everything. What matters is how you respond. And that’s where the reset button comes in.
Step 1: Drop the Guilt
In the past, I would have woken up beating myself up. I would have said things like, “I have no willpower,” or “Why do I keep messing this up?”
But guilt never helped me,it only made me feel worse and more likely to spiral.
So this time, I took a breath and reminded myself: I enjoyed food, I enjoyed friends, and now I get to take care of myself again. That shift in mindset made all the difference.
Step 2: Hydrate and Move
The first thing I did was fill up my big water bottle. I aimed for 80 ounces that day, and I can’t tell you how much better I felt by afternoon.
I also went for a long walk in Wash Park to get fresh air and move my body. Not punishment, just gentle movement to feel good. Later that day, I got a strength workout in, which always makes me feel grounded again.
Step 3: Don’t Overcorrect
Old me would have said, “Skip breakfast, just eat a salad, and do extra cardio.”
But restriction always led me right back to overeating.
Instead, I made myself a normal, balanced breakfast: scrambled eggs with veggies, a slice of avocado toast, and coffee. Lunch was grilled chicken and a big salad. Dinner was salmon with roasted veggies. Nothing extreme-just real food, in normal portions.
And you know what? By the end of the day, I already felt more like myself.
Step 4: Return to Routine
That week, I leaned hard into my non-negotiables: 12K steps, 80 ounces of water, 4 strength workouts, and my journaling practice. Getting back to basics helped me feel steady, and by Wednesday, my energy was back and the bloat was gone.
Step 5: Learn Without Judgment
When I looked back, I realized part of why I went off track was because I’d been a little too strict the week before. By Friday night, I was in “all or nothing” mode.
That awareness helped me see the pattern….so next time, I’ll make sure to build in more balance during the week instead of swinging from extreme discipline to total indulgence.
That weekend didn’t ruin my progress, and your weekends won’t ruin yours either.
It’s not about perfection,it’s about pressing reset when life happens. Drink your water, move your body, eat nourishing foods, and return to your routines. That’s what creates results that last.
So if you’re waking up after a weekend that feels “off,” take it from me: don’t waste your energy on guilt. Just press reset and move forward. You’ll be amazed at how quickly your body and mind bounce back when you do.
-Marilyn
