Have you completely derailed and fallen off the wagon? You’re not the first or the last, so don’t beat yourself up! It happens to everyone at times, but how you bounce back and recover is what is important! You can refocus and get back on track with these tips!
Perhaps you’ve started your journey and you have been successful…things are going smooth and you’ve seen some good progress. But, the summer parties are in full effect and you’re afraid you might slip. You’re not alone. Even the best of the best slip up sometimes. However, don’t let the slip turn into a slide as it is a slippery slope.
What do you do? What happens when you overeat and how do you get back on track?!?
Here are 6 steps you can practice when these situations arise.
1) Stop the bleeding, AKA stop the eating!
Often times, we let one meal turn into 'screw it, I've already messed up, I might as well just eat whatever I want the whole day'. This mindset is just like the idea of 'I blew out my tire on my car, so I may as well slash the other 3.' AKA - it doesn't make much sense.
Just get back on track the next meal, the next bite even! One meal won't hurt us or our progress. But let that one meal turn into a week of crappy eating, and yeah...you may start to see some negative effects. So just turn things around! You can NEVER mess up, as long as you don't give up.
2) Forgive yourself
We all get stressed, we all stumble, we are human - no one is perfect! Don’t compare yourself to the ‘perfect celebrities’ and think they don’t ever have slip ups…they do, they just don’t broadcast them. I even have a cookie or pizza pie now and then. We are all human and have our vices. We just have to keep them in check so we can continue to make progress.
3) Replace your pity party with a plan
If you find that you feel upset or depressed after indulging, you need this TLC (tough love coaching).
‘Boo-hoo, you slipped up… you derailed… but you enjoyed it didn’t you!?’
Instead of getting deeper into the pity party and having a ‘I screwed up, let’s continue to party and indulging in a bottle of wine, cake or pizza’ - get a piece of paper out and make a plan.
Call your workout partner, or accountability coach and tell them you had a slip and you need to call on them for support. As I mentioned before, this can be a slippery slope so you don’t want the slip to turn into a slide! They will likely thank you, and they very well may need the support in return!
4) Workout the day after
Get in the gym and sweat it out. Your body will feel ‘off’ from all the junk you put in it, so go sweat and get it out, you will feel much better after you do!
Get a good workout in, a solid 45 min - 1 hour of cardio or high intensity interval training (HIIT) with a good stretch when you are finished. Tip: You may find that you won’t recover as fast from the toxins/inflammatory response to the food you ate - so be sure you drink extra water and branched chain amino acids (BCAAs) during and post workout.
5) Refuel and replenish properly
Again, you want to rehydrate and flush your system. So right when you wake up go and guzzle down a big glass of water. Get your system moving to flush out excess sodium, sugar and dehydrating toxins.
If you have lemon and ginger, making a morning ‘mojo’ is a great way to really kick start the detox process. The mojo is just hot water, a few slices of fresh ginger and fresh lemon juice!
Then throughout the day, focus on eating high fiber foods - greens, greens, greens! Get in a lot of veggies, lean protein and, you guessed it - more water.
6) Stop eating an hour earlier than you normally do and go to bed 1 hour earlier.
Trust me, your body will thank you! If you have ever had a long night, you are likely to be more tired 48 hours after than the next day. That extra hour will help you recharge and recover.