Let’s face it: Everyone blows his or her calorie budget every now and then. But forget that old saying, “a moment on the lips, forever on the hips.” You can get your eating back on track. Here’s how.
You need some perspective.
It takes 3,500 calories to gain one pound of body fat. One unplanned treat — a slice of cake, some fries, or even a rich meal — probably won’t make a major difference on the scale.
No one is perfect in their eating habits. What we have to learn, is that we are giving ourselves permission to do this, and as soon as it’s over, we should go back to the eating plan we normally follow. The goal is to not make a habit of it.
Most people overeat somewhere between 500 and 1,500 calories every single day!
Don’t Give Up
Too often people give up on their healthy eating plan after a splurge. You may feel defeated and say, ‘Oh, I blew my diet … and the heck with it.
When you do overindulge, don’t be self-deprecating. You overeat for one day; let’s get back on track again. Let’s be more conscious of our portion sizes the next day.
Cut Back a Bit, But Not Too Much
Don’t try to make up for the extra calories by skipping meals the next day. That just leaves you hungry.
Instead, cut back throughout the day with a series of small meals packed with fruits and vegetables. Their fiber will help you feel full.
- Wait until you’re hungry. Then have a light breakfast such as a bowl of low-fat yogurt and berries.
- Mid-morning snack: a piece of fruit and an ounce of low-fat cheese
- Lunch: a big salad with lean protein such as fish or chicken, or a whole wheat pita pocket with lettuce and tuna or turkey
- Afternoon snack: a cup of vegetable soup and an orange
- Dinner: a piece of fish and plenty of vegetables
Skip the Scale
After a feast, you may weigh more. That’s not because you gained body fat, but because of water retention from extra salt that was in the food you ate. So don’t weigh yourself. Wait until Friday, when you’re likely to weigh the least, since people tend to overindulge more often on the weekends.
Stick to Your Normal Exercise Routine
Exercise is a good idea. But don’t do a mega-workout to try to burn off all the calories you just ate. If you overload and do more than your regular routine, you could strain a muscle, you could hurt a joint. So muscle soreness may set in. Then you can’t exercise.
Track What You Eat
Set a goal for your daily calories, and write down what you eat. That helps you stay aware of what you’re eating.
"You have to be conscious every time your hand goes from a plate to your mouth.”