You don’t need to worry, a moment on the lips is no longer forever on the hips. Having said this, the next question is ‘WHAT SHOULD I DO NEXT?
Ditch the Scale
You might be tempted to climb the scale, this will not help in any way rather you will feel very bad and defeated.Sit Back and Relax
One bad meal will not ruin your fitness/weight loss plans that is if you have been eating healthy, in right portions and regularly exercising. You can always find your way back to your healthy routine. When it comes to eating habits (clean eating..etc) no one is perfect, I don’t care if you are the best fitness trainers in the world, no one is perfect. When am eating those meals that normally I won’t eat on a daily basics, I tell myself that once its over, I will get back to my normal eating plan however, this doesn’t mean that I will continue overeating and binging, it is very unhealthy and I will be sabotaging my weight loss.
Avoid constant binging or overeating, this will not only slow your journey down but you might see yourself going back to those old habits. Imagine eating extra 1500 or 500 calories every single day, then calculate it for a week and a month….this is serious weight gain and unhealthy.You are Human
You can’t just throw in the towel because of one bad meal or bad weekend. Most people on weight loss journey go through this, the feeling of what have I done? Yes you may feel defeated, don’t beat yourself up too much. I overeat for one day, all I have to do is get back on track. How will I do this, by being conscious of my portion.
Reflect on your meal over the days
A good way of reflecting is thinking about your meal through the week.
Example, If I overate on a Sunday, I will reflect and think through my meal /eating pattern from Monday to Saturday until am back to my healthy lifestyle.
Get back on your exercise routine
Most people might go as far as 2 to 3 hours of exercise just to feel good after overeating. Overloading exercise could cause you muscle strain or bad joint. When these happens, how then will you exercise? Just do your regular routine and watch your portion.
Get Back to your normal eating
Don’t try skipping breakfast or lunch the next day, in my early year in my weight loss journey I will skip breakfast and end up getting headaches and serious hunger. Instead, cut back on what you eat by eating smaller meals high in fiber and snacking on fruits and veggies.
Typical example of what I will eat is:
Morning: 1/2 cup oatmeal
Snack: a fruit (apple)
Lunch: fish/chicken with salad or 1/2 cup rice with chicken/fish and veg
Snack: nuts (handful)
Dinner: 1/2 cup of oat or smoothie
TIP: don’t force yourself to eat, eat only when you are hungry