So, you ate more than you planned … Now what?
Most people will:
● Mentally beat themselves up with self talk like... “Why do I always do this?” or “I shouldn’t have eaten that” or “why can’t I just stay on my the plan”
● Skip a meal to make up for the slip
● Or hit the gym to extremes to try to “burn it off”
Unfortunately, none of those will help you improve habits or build a better relationship with food and fitness. In fact, some studies suggest that being too critical of ourselves or trying to make up for splurges by skipping meals or over-exercising can actually hurt us. Beware of this phenomenon that can lead to higher levels stress, an actual increase in food cravings, and a higher chance of repeating the same behaviors.
So before you feel frustrated enough to give
up on the rest of the week or make any drastic moves after a misstep, let's talk about what to do next:
Drink a big glass of water. This will help you feel refreshed and energized if you ate a sugary or heavy meal. Plus, sometimes we simply mistake thirst for hunger!
Go for a walk. This isn't about burning calories. A walk can also clear your mind, stabilize blood sugar, and help you feel back on track.
Reflect on what led you away from your goal. Stress? Boredom? Procrastination? When you understand the triggers that can cause the behaviors, you’ll be able to form a plan to handle things differently next time.
Make the next meal you consume a healthy one that you also enjoy. You have a chance to get right back on track with your very next meal. Choose nutritious foods that make you feel good and keep going forward from there.
Remember…
The formation of sustainable healthy habits is made up of lots of little decisions, baby steps, one choice at a time
.
That means one misstep isn’t going to make a big difference … just like one meal or one workout won’t either. Even 80% effort will get you results if you stick with it.
Take this as your sign to keep going :)
P.S. Do you get stuck in “all or nothing” mindsets when it comes to establishing and following healthy habits and routines? If you want help figuring out a plan you can actually stick to, get on my calendar now!
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