So, you ate past your limit or something that wasn’t on the plan…
Now what?
Most people will:
● Mentally beat themselves up with thoughts like “I always do this” or “I shouldn’t have eaten that” or “why can’t I stick to the plan”
● Start skipping meals to make up for the slip-up
● Or hit the gym like crazy to “burn it off”
Unfortunately, none of those will help you improve your relationship with food and fitness any faster.
In fact, some studies suggest that being overly self-critical or trying to compensate by skipping meals or over-exercising can actually backfire — leading to more stress, more cravings, and a higher chance of repeating the same behaviors!
So before you write off the rest of the week or make any drastic decisions, let's talk about what to do next:
Drink a big glass of water. This will help you feel refreshed and energized if you just ate a sugary or heavy meal. Plus, sometimes we mistake thirst for hunger!
Go for a walk. This is NOT about burning calories. A short walk can help clear your mind, level out your blood sugar, and get you back on track.
Reflect on what led you to deviate from your goal. Was it stress? Boredom? Procrastination? When you understand your triggers, you’ll be ready with a plan to handle them differently next time.
Make your next meal a healthy option that you enjoy. This is your chance to get right back on track. Choose something nutritious that makes you feel good and keep it moving!
Remember…
Optimizing health is made up of lots of little decisions.
That means one slip-up 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 just don’t quit.
Take this as your sign to keep going :)
P.S. Do you get stuck in an “all or nothing” mindset when it comes to staying on track with food and fitness?
If you want help figuring out a plan you can actually stick to, reply with the word YES and we'll chat.
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