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Posted July 26th, 2018 under motivation

8 things to do after falling off track

Tags: nutrition, revolutionize

8 things to do after falling off track

8 things to do after falling off track

So, you fell off track. Maybe you ate a few too many desserts, binged on some of your trigger foods, or maybe you just didn’t make the smartest food choices and now you’re not feeling your best. Now what? Here are 8 things to do after falling off track.

  1. Realize it’s just one day – one day of falling off track is not going to destroy your progress! Reassess, understand why it happened, and learn from it. The best thing to do is move on and definitely do not punish yourself for it.

  1. Get right back on track – don’t restrict yourself the next day! It’s important to get right back on track because restriction can lead to binging and you don’t want to start a vicious cycle. 

  1. Hit the gym – go to the gym and put those extra calories to use. Do your normal workout routine. Don’t “punish yourself” by doing excessive amounts of cardio.

  1. Plan ahead – make a plan for the days to follow and don’t let one off day turn into two. Planning ahead will help you get right back on track and give you some structure in order to decrease the likelihood of it happening again. 

  1. Drink lots of water – this will not only help you feel better, but also flush out any excess water you may be holding from increased sodium intake, bloating, etc. 

  1. Reassess and learn from it – don’t just ignore it! Think about why it happened. Have you been feeling too restricted? Did you not plan ahead? Did you eat it before you tracked it? No matter the reason, it is important to realize why it happened in order to prevent it from happening again.

  1. Get rid of any trigger foods – get those leftovers or trigger foods out of sight! If a bag of chips or box of cookies is sitting there, easily accessible, you may be more inclined to eat them again. And not necessarily because you want to, but because they are there. Have guests take home any leftover cake or treats that you don’t want hanging around, otherwise get rid of them.

  1. Hold yourself accountable – don’t cancel your meeting! The best time to come in is after falling off track. We will never yell at you, but rather help you refocus and do what we can to help you get right back on track. It is also important to discuss why it happened, so we can see if anything needs to be done in order to prevent it from happening again.

Written by: Kristin Mason B.S. Nutrition and Dietetics

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