Here’s a quick Monday-to-Sunday rhythm: Six days of clean eating and movement, one day of relaxed eating, but not “face-plant into a cake” relaxed. A burger and fries? Fine. A whole pizza and ice cream? That’s a setback, not a treat.
Also, schedule your social events. If you know Friday is dinner out, eat lightly during the day and choose grilled protein with veggies. You can still have a glass of wine. You’re an adult, not a robot.
