There is no such thing as the “perfect diet”.
So whenever you ‘fall off track’ the best way to deal with it is to forget about it and move on!
Do not stress or feel guilty.
Do not ‘over exercise the extra calories.’
Do not starve yourself for the next week.
Don’t starve yourself for the next week.
Do not make a big deal out of it, look at the bigger picture of your life.
Get right back on track.
Allow yourself to enjoy social events that include food, without feeling guilty, knowing that getting back on track is as easy as enjoying the meal, accepting it, and moving on.
However, if you struggle with getting back on track after a binge or a long weekend of poor eating, I have put together some tips to help you get back into the swing of things:
- Step away from the scale. Do not, I repeat, DO NOT weigh yourself the day after a holiday, cheat meal, night out. Your body will most likely be holding more water from eating differently than you normally do (processed, unhealthy foods tend to be higher in salt, therefore causing your body to store more water) and drinking less water (and maybe drinking more alcohol). This does not mean that you actually gained 5-10 pounds from one meal, one weekend of falling off track. Give yourself a few days, or even a week for your body to release the extra water, if you feel the need to weigh yourself.
- Hydrate, hydrate, hydrate: Aim to drink at least 500ml (1 generic bottle) of water more than you usually do. This will help to re-hydrate after any dehydrating activities over the weekend, but will also help to reduce bloating and decrease the amount of water your body is holding, which can also help with the ‘sluggish’ feeling. Green or herbal teas can also be great for helping to decrease bloating or stomach cramps, while also helping to hydrate and provide antioxidants.
- Eat fruits and vegetables at every meal. This will give your body the vitamins and nutrients that it has been missing, which will help with the aforementioned ‘sluggish’ feeling. Furthermore, the fiber can also help get you feeling regular again, if you know what I mean…
- Ease back into your exercise routine. There is no need to work extra hard in the gym just because you had a piece of cake, however, you should try to get back to your normal exercise routine. Don’t allow falling off track with your diet to spiral into falling off track with everything.
- Forget about it, move on, and prepare to fall of track again. It’s easy to stay on track when you are in complete control of everything and eat all of your meals at home, however, that is no way to live life. Just because you have goals, or are trying to be healthy, is no reason to avoid social events that you are not in control. Just make the best choices possible, don’t eat until you feel like you are going to throw up, enjoy the company you are with, knowing you can always get back on track.