No matter what you ate this weekend or how much you moved your body, you do not need to spend today dieting harder or exercising longer to “make up” for this weekend. Monday does not need to be the day of punishment.
If you feel like you weren’t properly taking care of yourself this weekend, it’s completely okay to make goals for how you’ll take care of yourself moving forward. For example: “My goal is to eat at least one serving of vegetables every day” or “My goal is to go for a walk for at least 30 minutes 5 times this week” which looks very different from the lens of punishment which might be “I have to avoid all sugar this week” or “I have to go to the gym every day this week”. Which set are you more likely to stick with?