4 Ways to Fix Your “Cheat Day”
Oops! Your cheat meal turned into a full blown cheat day. Whether you caved into a carb weakness, had one too many adult drinks or had a big piece of dessert on top of a 1,000+ calorie meal, you probably feel terrible after all the progress you’d already made. Don’t worry though, no one is perfect! Just take a breather and let it go. One day off track wont not ruin your quest to healthfulness or weight loss.
The best thing you can do is focus your energies on getting back on track the next day, rather than stressing out over what’s already happened. In addition, you should try to figure out ways to prevent this from happening in the future. While you think of your own solutions, here are four tips to help you get back on track…
#1 Plan Ahead
Immediately after your gastric debacle, start planning. Plan out how you are going to make up for it the next day, whether it’s through a workout, healthful snacks/meals, or combination of the two. Figure out exactly what meals you will have throughout the day, prepare them ahead of time if needed and promise yourself to stick to them. Bring your lunch to work, so you are not tempted by countless menu options on countless menus. Plan out when you will exercise and the type of exercise to get the most “bang for your buck”.
#2 Get Up and Get Movin’
Make time to work out the next day, no excuses. Even if just for 20 (intense) minutes. After all, something is better than nothing. But more is better than less! If you have more time, do more. If you are short on time, try a high intensity workout which can burn the most calories in a short amount of time. Working out first thing in the morning is best (but not mandatory) as you are more likely to make healthy food choices throughout the day. You might struggle through the workout, but you will feel so much better afterward, especially if you replenish with plenty of H2O!
#3 Pile on the Protein & Veggies
Above all, make protein and veggies the key players in your meals the next day. Being significantly low in calories and high in beneficial vitamins and minerals, veggies are wonderful for aiding in weight loss or avoiding weight gain. By piling them on to your meals, you can help to keep full while sparing calories. Better yet you can get nutrients which can also help “cleanse” your body from the previous day’s damage.) Aim for 20-40 grams of protein in each of your meals. The protein will help to keep you full for longer, curb your appetite before your next meal, and help absorb the nutrients.
#4 Have a Meal Replacement Shake
A high protein shake can make for a great (and convenient) meal replacement. Using Growing Naturals plant protein powders, you can whip up a low calorie, low fat shake that will keep you full while sparing calories for the day. Again, aim for 20-40 grams of protein using rice, pea or a combination of both proteins. You can add fruits (no more than 1 cup) or preferably dark leafy greens (which blend easily) to complement the protein and add even more beneficial nutrients.
Don’t let one day of overindulging become a slippery slope into unhealthy habits. Get back on track and keep your eyes on the prize, whether it be weight loss, body toning or healthy living!
By: Scarlett Full, in-house Registered Dietitian