"Our greatest glory is not in never falling, but rising after every time we fall.”
It happens to all of us - one minute we’re doing great - sticking with our plan to eat healthy, work out regularly, lose a few pounds, and we’re actually starting to notice some improvements. We’re feeling pretty darn good about ourselves!
And then, the neighbour invites you over for a barbeque, and has bought the most amazing dessert from the best bakery in town.
So you eat, and eat, and eat some more, and now you’re feeling guilty about eating so much. You’re disappointed with yourself because you were doing so well and thought you were stronger than that.
Don’t beat yourself up! You’ll only feel worse, and that’s not going to help you get back on track. View it as a learning experience. What could have you done differently and what are you going to do differently next time? Was there a trigger that caused you to overeat?
Overly restricting calories the next day is the tendency for people after a binge. This will only lead you into another binge later on, and make you feel like you’re punishing yourself. Again, beating yourself up will only make things worse.
Also, resist the urge to pull out your scale after a binge. Set your focus on getting back into your healthy habits today and the rest of this week. If you regularly weigh yourself, do it next week instead.
The most important thing is to get yourself back on track - which means not skipping meals or falling victim to the “well, I already blew it, so I may as well give up” mentality. All is not lost.
So, when it happens, pick yourself up and carry on with these TIPS:
1. Have Breakfast
Even if you wake up feeling sluggish from all that you ate the night (or weekend) before, make sure you start the day with breakfast. It will kickstart your metabolism and helps prepare your mindset for a regular eating day. A protein shake or greek yogourt will help you get started if you’re not hungry.
Water will be necessary to flush your system. Be sure to drink at least 8 glasses a day.
3. Have Snacks
Get back in the routine of eating regular meals spread throughout the day, with snacks in between. Don’t underestimate the importance of keeping your metabolism going so you can avoid an energy crash, causing another binge. Raw mixed nuts and a piece of fruit will do wonders.
4. Include Protein & Greens
Eating 20-30 grams of protein at every meal will help curb your cravings for refined carbs. Including plenty of green veggies like cucumbers, green peppers, kale, mixed greens, and broccoli will cleanse your body from the refined and processed food consumed over the weekend.
5. Get a Workout in
Chances are you won’t feel like it, but if you force yourself to do a workout, you will feel so much better (physically and mentally).
The sooner you get back on track, the sooner the weekend binge will be but a distant memory, leaving only the learning experience with you.
P.S. Craving carbs a little too much after the long weekend? Click on the image below for my FREE download "7 Steps To Curb Carb Cravings."
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May Anne Jordens-LaFlamme is a Registered Holistic Nutritionist and the owner of "Wellness with May Anne." She is truly a lover of all things Natural Health. Her passion is helping women to lose the weight for good, in a practical and sustainable way, so they can stop dieting, feel good about themselves and like what they see in the mirror.