Everyone makes mistakes or gives into temptations — that’s a normal part of being a human being. But if you’re trying to eat healthy or lose weight, a few slips are OK. Don’t give up just because you indulged more than usual. If you’ve slipped up try to immediately think of the next healthy choice or lifestyle behavior you can make.
The difference between a “cheat meal” and completely falling off the wagon is how fast you can get back into the groove. Remember that all is not lost if you get off track. Simply get right back on. Do not engage in negative self talk or negative thoughts. Try to stick to saying positive affirmations or mantras to keep your mind in a positive place. This will lead to more success long-term. [2] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Many times, continued negativity can lead to increased stress or feelings of guilt which may also trigger a binge or perpetuate unhealthy eating patterns. [3] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Review your old goals and think about how you might want to change them long-term. Also consider if you should change how you’re going to meet those goals. You can also use your journal to keep track of your food and drinks as well.
Try scheduling in your physical activity during the week. Write out which days you’re going to work out, at what time, and for how long. Write up a meal plan for your healthy meals and snacks. This will give you the framework for grocery shopping and healthy eating.
Instead of worrying about the scale, focus your energy and attention on your goals and the steps you’re taking to get back on track to your healthy lifestyle. The scale can wait. Give yourself at least a few days or a week or more until you get back on the scale. Skip the scale until you feel like you’ve been back on track for awhile. It is advisable to get back on the scale at some point. It might not be right away, but be sure to make plans to check in with your weight when you feel the time is right.
In addition to cooking meals at home, use cooking techniques and methods that are lower calorie or lower fat. Cooking in a lot of oil or butter or using higher fat, higher calorie ingredients may only perpetuate your overindulgence. To make home cooking easier, go to the grocery store and stock up on your favorite healthy foods. Try to purchase: lean protein, low-fat dairy, whole grains, fruits, and vegetables.
Eating breakfast can also help you set yourself up mentally for a healthy day. [6] X Research source Breakfast ideas that are both high in fiber and protein include: whole grain oatmeal with blueberries and nuts, a veggie omelet with low-fat cheese, or greek yogurt with sliced peaches and a sprinkling of granola.
Vegetables are high in vitamins, minerals and fiber but also low in calories and fat — a great food group to indulge in as you get back on track. Also include a source of lean protein on your salad. Again, protein helps keep you satisfied longer.
Snacks should be around 100-200 calories. Including fruits, vegetables, and lean protein helps keep snacks calorie-controlled while still being nutritious. [9] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Healthy snacks can include: carrots and hummus, celery and peanut butter, or greek yogurt with fruit.
Monitor the volume of liquids you consume by purchasing a labeled water bottle. This will help you achieve your water goal throughout the day. Even mild dehydration has side effects. Many times, dehydration can cause afternoon fatigue and grogginess. [10] X Research source Prevent this by sipping all day long. Flushing your system with water is one of the best ways to feel better when your eating hasn’t been up to par.
Another trick is to serve your meals on smaller plates — like a salad plate. The smaller amount of food available may help you decrease your overall food consumption. [11] X Research source
Aim for 150 minutes or 2 1/2 hours of moderate-intensity physical activity each week. Incorporating regular aerobic exercise into your daily routine will support your weight loss. [12] X Research source Aerobic activities can include exercises like: walking, jogging, swimming, biking, or hiking. It’s recommended to include two days of strength training each week. Strength training includes activities like: weight lifting, Pilates, or isometric exercises like push-ups or crunches. Getting started with an exercise plan can be hard — especially if you’re doing it alone. Working out with a friend or partner can be a great motivator to keep you on track and showing up for your weekly sweat sessions.
To help get your body ready for sleep, turn off all lights and electronics. Also try to avoid using electronics at least 30 minutes prior to your planned sleep time. [14] X Research source
If you’d like, you can sign up for diet programs like Weight Watchers and go to their weekly support group meetings.
“My body feels great when I feed it the right types of foods. " “Exercise makes me feel energized and puts me in a great mindset for my day. " “I have the willpower to make healthy choices today. " “I’m doing the best I can to get back on track with healthy eating. " “Indulging occasionally is OK and I’m back on track today. "
