I dunno about you but it seems like one day of indulging often brings another and another and before you know it you’re guiltily humming Annie’s “tomorrow” inside your head. There’s always a reason to indulge. And you know? It’s actually good for you. So for starters let’s just get over the guilt and purposely indulge in some extra calories every once in a while.
My rule is that it’s ok to indulge as long as my digestive enzymes can recognize it as food, that is, no processed yoga mat material or preservatives and trash included in my cheat days. Stick to real food even the sinfully rich variety and with moderation, you will recover. Yes, you CAN have your proverbial cake and eat it too. I do it all the time –figuratively speaking.
If you are on a sustainable plan of everyday healthy living that involves whole foods nutrition and appropriate portion sizes for your body, you are very much ahead of the game. But it’s also easy to have too much of a good thing. Being on track involves following an 80/20 rule and making sure that the 20% doesn’t expand to 80. This is where most of us fail because that proverbial slope can be so slippery.
If you are struggling, take a good look at what you are eating. Often times this sparks a lot of motivation! If you are eating well and within your recommended calories and are still experiencing difficulty with your weight, then we need to look at your activity level, and of course your last check-up.
Keep in mind that when we are hungry it is very hard to objectively assess intake and we are often lenient with ourselves. It is important to examine the picture as a whole. For me, as a mom, I wasn’t counting eating my kids’ leftovers! (leftover cupcake frosting is my favorite. There are, oh so many, external reasons to expand “that exception” AFTER “exception day”. This can start with simply more piled on social events in a given season, accessible leftovers, and vacation time.
Just mentally, all of these external factors can send you off in the wrong direction and seriously throw you for a loop that can get you stuck in a whirlwind of cravings and mindless eating. When I manage my cravings well, my perspective on how I can also handle unrelated situations in my environment also changes. It is very empowering!
My first recommended course of action on my START day is to get a workout in as soon as I wake up. It seriously jolts me back into reset mode. Go immediately when you wake up. Drink some water and carry some with you throughout the day. Start with 5-10 minutes of stretching that is appropriate for the type of workout you will do and then jump right in. Pop in a DVD, go for a walk / run, yoga, a bike ride, a class, whatever it is you do, get there first thing, before breakfast (if your health allows or go as soon as practicable if you need to regulate your body first.) The idea is to go as early as possible.
Exercise will have the amazing effect of making you feel good and simply even reminding you where “the course” (on that track) is so you can get back to it sooner rather than later.
Before your workout, try a warm cup of lemon water with a dash of cayenne. Surprisingly the cayenne is not too spicy in this mixture and has the added benefit of supporting digestion and elimination as well as detoxing the body of that feast. Ditto for the lemon with it’s own list of benefits. Think of this as a great way to rinse out. This may send you to the bathroom before your workout, so give yourself a few minutes to think that through before lacing up! (True story. Ha!)
Be deliberate in keeping a bottle of water near you throughout the day, and of course drink it. It sounds silly but it IS easy to forget!
Immediately after a workout, I recommend a recovery smoothy rich in fruits, vegetables and protein. What is great about this is that you are providing your body with a nutrient dense meal it has to work very little to break down. This high level of nutrition will aid in restoring your balance and help you fight cravings. A simple recipe can use ½ banana or ¼ avocado for creamy texture, 1 cup of leafy greens such as kale or spinach, 1 cup of frozen berries of your choice, a tbsp. or flax or chia seeds and a scoop of protein powder. Add some ice and 6 oz of your favorite milk, another 6 oz of water and blend to a smooth consistency. It’s that easy and it will help you resume your eating schedule much more easily.
This is key. Resume eating whole foods after recovery. Don’t crash diet. Give the smoothy an hour to digest and then have your first meal of the day. You will feel much better and empowered to break the cheats.
Another thing I like to recommend is adding some fresh juice as a snack or a pick me up. You might be feeling sluggish the day after a big feast and you might find yourself reaching for more caffeine. Try and have a fresh pressed juice instead and truly recharge your batteries. A favorite go-to of mine contains 2-3 leaves (with stems) of kale, 2-3 whole carrots, an apple or a pear with about ½ inch of ginger root.
If you cannot access a juicer consider making an effort to add more greens and fruit to your diet to avoid snacking and stick with green tea.
If you have a season of temptation coming up, (I, for example just had 4 Birthdays and a Big Fat Greek Easter within 1 week, yikes!) consider planning ahead and having things in place to set your recovery plan in motion immediately. It will help you bounce back faster and empower you to make more changes. You are in control. You’ve got this. We’ve got this! Cheers to your health!
CoachTheresaWV is a Health Coach and Personal Trainer whose goal is to help people transform their life through self-care. She believes in lifestyle habits that include fitness and clean living for their empowering and life changing effects. As a coach she helps individuals reach their specific goals and put systems into place for continued improvement and sustained change. A mom of 2, Theresa does this for her children as well as a growing online and community following, helping people reach health and fitness goals one day at a time. Follow her at www.TheresaWV.com on Facebook: https://www.facebook.com/trainandtransformyourlife/ or email her at CoachTheresaWV@gmail.com for a complementary consultation.