Whether it’s a holiday, you’re on vacation, or just having a bad day, sometimes you’re just going to fall off the diet wagon, Don’t be too hard on yourself because you can always get your diet back on track. Here are 13 ways you can get back on track and closer to the healthy lifestyle you’re trying to achieve.
When trying to lose weight and stay in shape, it’s been shown that healthy eating leads to 75 percent weight loss and the rest of the weight loss (25 percent) is due to exercise.
You were on the right track to weight loss just a few weeks ago.
But for some reason, you blundered and got into a binge-eating period. Seems like your fell off the weight loss wagon and went back to your old unhealthy habits.
Whatever the reason–an illness, injury, relationship breakup, a holiday, etc–you went off your diet program, skipped exercise and lost the desire to look after yourself health wise.
Now you’re caught in a web of negativity as it seems you’ve ruined all the progress you have made.
If this sounds like you, you know how difficult it is to get your diet back on track once you’ve slipped up.
But it’s possible.
The following tips for getting back on track in terms of your diet will help you continue to feel and look great.
Don’t Put it On Ice, Start Now
Don’t wait until tomorrow or next week to restart your diet. You should get started right now.
If you’re traveling, put some foodstuffs in the fridge you can easily cook when you come back. Or if you’re buying online, order some healthy food to arrive when you’re back.
It’s quite easy to allow the holiday become your regular life so start making changes in your next meal to get back on track.
Even if you have had a large lunch, some cake, or a chocolate bar today, don’t allow that to stop you from putting your plan into action.
Plan Ahead of Time
Plan your meals a week or a few days beforehand so you can have useful info to help you stock up on healthy foods.
Think about the meals and snacks you want to make and create a shopping list. You can buy snacks like Greek yoghurt, seasonal fruit, hummus, whole-grain crackers, fresh mozzarella, or string cheese.
Also steer clear of junk food, so you don’t mindlessly indulge in it.
Have a Healthy Breakfast
While it could be tempting to skip or skimp on breakfast the day after overindulging, beginning your day with a healthy breakfast can really help you stay on track.
This not only lets you start afresh having had a good night’s kip, but it also can help you return to your daily routine and make better food choices all day.
Ideally, try to choose a meal that’s loaded with both fiber and protein to kick off your day on a healthy note. You can easily combine veggies, fiber-rich fruits, whole grains or legumes with a good protein source for a balanced and nutritious meal.
Add More Veggies to Your Plate
One simple way to reduce the calories you eat is to add more salad and veggies to your meals. Serve this first and there’ll be less space for other parts of your meal that contain more calories.
You’ll still get a range of foods and groups of food, but less calories in general. Another simple
change you can make is to use a smaller plate, which will reduce the quantity you eat.
Combine Lean Protein and Fiber
When combined, these nutrients help with weight loss but don’t leave you hungry.
They both digest slowly, so snacks and meals that combine lean protein and fiber are very satisfying and help stabilize your blood sugar amounts, helping you curb sugar cravings.
Delicious fiber-protein combos include a slice of whole wheat toast with an egg white spinach omelet; sliced pear with almond butter or low-fat cheese; or grilled chicken with chopped vegetable salad.
Use Measuring Spoons and Cups When Cooking
Measuring out and weighing every ingredient may be daunting. However, using measuring spoons or cups is a simple and quick way to keep portions in check, especially if the quantity you eat rises over time.
For breakfast cereals, pasta, or rice, put the portion you usually eat on a plate and then find a scoop or cup that this portion fits into, or find a measuring tool that’s a bit smaller to reduce your portion.
For spreads and oils, it’s vitally important to measure out your portions. Measure them out with a teaspoon. If you’re using a non-stick pain, you can use less than one teaspoon of oil to fry.
Drinking enough water is essential not only for your health overall, but also for maximizing your weight loss and controlling your appetite.
After a binge-eating spell, it’s vitally important to ensure that you’re well hydrated all day.
A survey on 24 seniors found that when people drank half a liter of water before any meal, they reduced their calorie intake by 13 percent, compared to those who didn’t.
Upping your water consumption can also temporarily help raise metabolism to get rid of extra calories.
One study showed that drinking 500ml (half a liter) of water increases one’s resting energy use by around 30 percent after 30 to 40 minutes.
The amount of water you should take daily can depend on several factors, but the easiest method to meet your water needs is to take water when you’re thirsty.
Nod Off to Get Your Diet Back On Track
Getting enough shuteye after an overeating spell is a great way to deal with cravings and start the following day on the right track.
Studies have shown that sleep deprivation may be linked to an increased appetite. More specifically, lack of sleep may affect the levels of leptin and ghrelin, two vital hormones involved in regulating hunger and appetite.
Ghrelin stimulates hunger in your brain, while leptin signals fullness and stems hunger.
Although everyone has their own sleep needs, health experts usually recommend that you get a least 7-9 hours of sleep every night.
After an unplanned overeating episode, trying hitting the sack earlier than normal to make sure you’re able to get a whole night of snooze and start afresh the next day.
Start Working Out Again
Okay, this doesn’t mean you start running immediately after your binging period.
Your stomach needs time to digest and an intense workout on a full belly is puke-worthy.
Feeling restless? Walk up and down the stairs a few times or walk briskly with your dog. Only when you’ve completely digested (probably the following day), you may sweat it out with a killer exercise.
The extra glycogen stored after your binging can supply enough energy to power your next core exercise or jog. The most important thing here is that you are working out to be fitter and healthier, not to burn extra calories.
Don’t Weigh Yourself
You should give your body a couple of days of hydration, healthy eating and physical activity to regain its balance. So this means you should not weigh yourself during those first few days.
For starters, the scale is not the best gauge of health, but it’s normally even more inaccurate after overindulging for a few days because of water retention and bloating. But this doesn’t mean you might not have gained weighted, but dwelling on an incorrect number hardly helps most people.
Instead of just focusing on a number, you should turn your attention to re-establishing your routine.
Track Your Progress
Tracking your activity and food intake is an excellent way to ensure you’re responsible for and aware of your habits.
If you’re shy a couple of thousand steps, walk the track of the local high school with a friend or run a few laps round your neighborhood.
If you’re consuming too many calories, find out their source and cut down those excess calories moving forward.
Recognize Your Excuses
We all have excuses and it’s vital to know one when you hear it.
I’m too tired! I’m too busy! I’ve got no time!
Remember, if you haven’t got enough time to stay healthy, then find time to fall ill. Recognize your excuses, find solutions and then deal with it. Create lists if necessary.
Never Beat Yourself Up
This is probably the most important tip. This is the main reason why people stop practicing healthy habits.
Too often, people chuck it in because they feel it’s too hard or they’ve blown it. They then allow themselves to continue overindulging, therefore making it harder to stay on track.
Nobody’s perfect and we eat the wrong food and go off our diet, get a little lazy, make excuses and skip the gym. The most crucial point to keep in mind is not to blame yourself. Instead, you should spend that energy on getting back on the right track.
If you trip up, forget about it and focus on taking a positive step next time. It doesn’t matter how many times you’ve fallen. What’s important is how quickly you’re able to get up.
The Bottom Line
The above tips are simple and will hopefully see you get your diet back on track, as well as help you achieve your fitness goals.
For more useful pieces on diet plans and supplements, as well as fitness and weight loss tips, be sure to browse through our blog.