5 simple tips to bounce back after a big food splurge
Let’s be honest, we all did this, no matter how healthy our typical diet is: overeating during the holidays, late-night snacking slip-ups, or just mindlessly munching in front of TV are pretty common food sins. But don’t panic, you can get back on track of healthy eating with these effective and easy tips. First of all, create a positive mindset to bounce back, instead of feeling frustrated.
1. Establish a recovery meal plan
If you went overboard for a day or two, it’s important to resume your normal eating habits and routine. This means you have a satisfying breakfast, lunch, dinner and snack. Breakfast is the most important meal of day, so don’t even think to skip it. Eating breakfast helps to reset your body and rev up your metabolism, plus, it prepares you mentally to stick with eating regular meals throughout the day.
Make your lunch light. For example, a refreshing salad with lettuce or other dark leafy greens will help you stay hydrated, thanks to the greens’ high-water content.
Healthy snacks will curb your afternoon hunger pangs and keep your metabolism going. Don’t skip on snacks and important meals earlier in the day, because it could lead you to eating more food than you need at dinner.
Cook dinner at home, don’t go to restaurants, where you’re most likely won’t be able to control the portion size. Use fish, vegetables or whole grains, instead of eating processed foods.
2. Stay hydrated
It’s very important to drink a lot of water the day after you overeat. You’ll feel satiated longer, plus, properly hydrating will stop you from engaging in another overeating fest.
3. Find a company
Often we overeat when we’re bored or feel lonely, not because we’re hungry. If your latest food fest happened was triggered by these reasons, call your friends or family for consolation and companionship. But if you tend to stress-eat during social gatherings or family holiday celebrations, you may need to step away from the table and get some alone time.
Exercise will make you feel much better, both mentally and physically. Start out with walking, light yoga, or smaller weights until you build up more energy to do more intense workout.
5. Find a distraction
Let go of the guilt, consider all the factors that may have led you to overeating, and accept it as a moment of temporary weakness. No one, but you, will remember or care that you ate two slices of cake instead of one. You can’t change what’s already been done, so you have to move on and start fresh for the next meal. Distract yourself – go for a walk, ride a bike, or read a book. No matter what you do, just keep busy doing the things you enjoy that will occupy your mind, so you’re not thinking about food or your mistakes. The important thing is to not wallow in despair and eat your feelings. Forgive yourself, you’re just a human and we all make mistakes. Today you’ll get back to your healthy lifestyle and everything is going to be fine.