You get home from work to find half a chocolate cake sitting on the kitchen bench! One small piece, turns into two and then before you know it ¼ of the cake has gone! Or you went out for dinner and couldn’t stop after your entrée and main meal, you finished it off with dessert and some chocolate when you got home. Good eating habits can easily turn into a downwards spiral after 1 day or even one meal of bad food. Don’t panic, don’t beat yourself up over it, it happens to the best of us. It’s how you deal with it and get back on track again that determines your success. Here are some ways on how to bounce back after a weekend blow out.
REGAIN CONTROL AND BE KIND
Don’t let one bad meal or even one bad day make you give up on your healthy habits. Accept what you have eaten and stop feeling guilty about it, it is normal to have ups and downs, your food won’t be perfect 100% of the time. If you allow your negative thoughts to take over your mind the harder it will be to get back on track.
MAKE YOUR NEXT MEAL A NOURISHING ONE
The worst thing you could do is starve yourself the following day to try and “make up for the binge”, this could even cause another binge! Make a healthy breakfast to kickstart your metabolism and get your mindset back to your healthy eating routine.
HELP THE BODY OUT
Give your body time to digest the junk you have eaten by not eating for the next 3-4 hours. Drink a lot of water to help the body with its natural detox process. Exercise makes blood flow which cranks up the digestion process, go straight outside for a 30 minute walk. This will help your body to digest your food but also exercise will flood the body with feel good endorphins to clear your head and make you feel positive again.
What was the reason why you ate what you ate? Was it an emotional reason? You were feeling down after a bad day at work? It might be because your current eating habits are too strict and they leave you feeling unfulfilled and deprived. If you live on salads and grilled fish all week, and don’t allow yourself any leeway then of course you are going to rebel against the restrictions you have put on yourself.
TAKE CONTROL FROM THE START
Do you have an event coming up and you already have pre-empted to yourself that you will eat as much as you can? Re think your attitude and have a more conscious and sensible plan in mind. Make sure you eat plenty of nutrients throughout the day and don’t go to your event starving. If for example, you are treating yourself to a pasta ask for a slightly smaller portion and for a side of salad. Enjoy your meal and feel good about it because you planned it.