Via: elev8.com
(BlackDoctor.org) — You had a truly memorable time at that cookout or party, but about the healthiest thing you ate were the tomatoes and onions and pickles on top of that hot dog. Know what? It’s okay. Don’t let one day, one week, or even one year of not eating the way you know you should affect your choices today and every day after. Pick up where you left off and start making those changes again. Of course we all fall into temptation and have that piece of cake or all those slices of pizza, but it is truly how we handle the meals after that determines our success.
Start by accepting that you’re never going to be perfect. It has happened and you cannot change what you have already eaten, but what you can change is your next meal. By making a good, healthy decision the next time, you will feel better mentally and physically and avoid falling into a slump possibly leading to another poor nutritional choice.
Expecting and preparing for setbacks can permit for damage control and allow you to take control of the situation to avoid further setbacks like weight gain and disappointment. Keep these tips in mind and realize that having a recovery plan is all a part of successful meal planning and weight loss.
• Forgive Yourself. You are human and are allowed to make mistakes. Realize that this mistake and help you regain control and eliminate a craving that may have caused an overindulgence ahead.
• Don’t Skip Meals. Skipping meals will not balance out the extra calories you splurged on; this may only make you hungrier and lead to another splurge. Have a healthy, balanced meal rich with vegetables and low-fat protein to help rebuild your self confidence and your body.
• Exercise. What better way to get back on track than to start burning some of those extra calories and get rid of that hunger through a little more physical activity. Whether it is walking after work or taking the stairs back from lunch, make an effort to get rid of the excess.
• Put It In Writing. Get out that food diary and start recording what you are eating and drinking. This can help you take inventory of where you are nutritionally. Getting back to logging calories and portions can be the jumpstart you need.
Kristen F. Gradney, RD, LDN
