So you messed up this weekend huh? It's no big deal!

Even though your brain, conscious and motivation is telling you something differently today. It's okay to have a slip-up, it's okay to have a moment of weakness, it's okay to live a little.

What we all need to remember is that it happens to all of us and the best of us. Anyone who has made a successful transformation, has also had a successful sabotage weekend of eating!

The thing to keep in mind is that you need to swing the pendulum back in the other direction to start creating a rebound of weight loss as soon as possible.

What's amazing and also a huge confidence killer, is that you can lose 10 lb over the course of 10 weeks but then gained back 5-7 pounds in the matter of days.

Just remember that it is almost impossible to eat 10 lbs of fat in just a couple of days.

You are noticing the additional body weight because of sodium, carbohydrates, water retention and all sorts of other scientific phenomena happening inside your body's cells and muscles!

Think about what fat looks like for a second. Think of a giant pot roast marbled with fat. Did you eat 8 pounds about this weekend? Doubt it.

And if you did then you might want to consider competing against Joey Chestnut in this year's Fourth of July Nathan's hot dog eating contest!

The best thing you can do is get back to your foundation as soon as possible and stay patient with the process...