It’s easy to fall off track and end up knee deep in pastries. Here’s how to get back on track with ease.
You’re doing SO well. For the last 3 days your diet and exercise regime would put Michelle Bridges to shame. Even the #fitspo girls of Instagram have envy over your avocado toast creations.
But what’s that?
You have a blackout and realise you’re knee deep in nutella and cookies.
Where am I?
How did I get here?!
You look around and…. you’ve fallen off the wagon.
Actually the wagon is at least two suburbs away. So before the nutella and cookies, there were a jumbo bag of chips and a handful of peanut m&m’s whilst you were deciding what to eat for dinner. And now you’re walking around your house with the pants undone and a tub of ice-cream reading this post.
So what should we do when we fall off the wagon and it all feels too hard to get back on?
1. Learn why it happened
Why’d you binge? Too much structure? Realise through the week you find it hard to be healthy with all your work meetings. Stressed? See if there’s a theme. There usually is and knowing this helps to implement strategies so it doesn’t happen again.
2. Put strategies in place
Binges happen because you always need to buy lunches at work? Easy, meal plan and prep in advanced. Get stuck into all the junk in your house when you get home from work? Easy, don’t buy it OR even better, order your groceries online so you don’t have to step foot into the supermarket. See, it’s all strategies.
3. Eat without guilt
Stop feeling guilty for eating foods you love. Period. When we start to associate guilt with food that isn’t the healthiest, it becomes very easy to attach this label to healthy foods. This leads down a very dark path that I don’t want any of my readers to go down.
4. Any movement is positive
You don’t need to commit to 5 gym sessions a week. Simply walking to get a coffee or to the shops is beneficial. Look at French women who don’t do dedicated exercise, they simply lead an active life. Research shows that small increments of movement done regularly over a day are extremely beneficial for health and weight loss.
5. Don’t look too far ahead
Some people will disagree with this statement. Yes, planning IS beneficial for weight loss; But if you’ve had a doozy with falling off the wagon and finding your mojo to get back on, decide to focus solely on your next meal. It’s a lot less overwhelming to make a healthy lunch choice than to look too far ahead.
6. Make small beneficial changes
Perhaps you don’t finish everything on your plate. Or you share dessert with your partner. Or you even walk to lunch that’s 10 minutes away. Small changes equal big results. Granted you won’t have the same intense weight loss as someone who is being strict with diet and exercise. What allows you to live your life with ease? What doesn’t feel like work?
7. Self care is key
Beating yourself up after 2 weeks or even a meal of bad eating isn’t positive self care. From personal experience, I fall off the wagon when I don’t put myself first. When we prioritise self care we make the best decisions for us. We usually make food choices that make us happy and then without realising, we balance it with a healthy dinner.