Holiday Binge? How To Get Back On Track
The holidays are wonderful, fun and joyful. They can also be messy, busy and sometimes just downright chaotic, which is why staying at a healthy weight is never about perfection, it's about practice, practice, practice.
We all have been known to overly indulge over the holidays and the occasional, or even frequent, lapse in good judgement and healthy choices is inevitable. When it happens, you have two choices.
- Give in and give up.
- Fix it.
In order to "fix it" you have to first acknowledge where and why that less than healthy choice crept in? What situation or state of mind did you allow yourself in that contributed to making an unhealthy choice? Were you too tired? Too busy? Did you fail to plan? Was there just too much food around so it was an issue of environmental control? Were you trying to fill an emotional void? Were you trying to please someone else? Once you have isolated the situation or state of mind that led you to eat the plate of Christmas cookies in one sitting, it's time to problem solve.
Generally, an individual will tend towards the same failings. While my problem with binging on Christmas cookies may be the emotional void I am constantly trying to fill, your nightly glass of wine may simply be a coping mechanism because you don't make time in your busy schedule to menu plan, grocery shop or cook. Both you and I will continue to make the same mistake over and over again until we isolate the problem and determine a plan of change.
Even after we have a plan in place and are diligently working on creating healthy habits and routines, relapses of unhealthy behavior will still occur as we succumb to the siren call of a ribeye or salty chips. When you give in, rather than giving up, try the following "in-the-moment" solutions to get you back on track and feeling great right away.
- Give yourself some grace. No matter what you just ate, it's not the end of the world. Forgive yourself and move on.
- Go on a walk immediately. I know exercise is the last thing you feel like doing after a high calorie food fest, but do it anyway. It will reset your resolve and give you a chance to honestly confront your behavior. You may even burn a few calories in the process!
- Drink a big glass of water. Again, counterintuitive, I know. Why would you want to put anything else in your already full stomach after ingesting so many calories already? The answer is to reset your psyche. Water helps put you back into a "healthy food" frame of mind.
- Resolve to have a "bad moment" rather than a "bad day" or "bad week". Don't let your bad behavior perpetuate. Stop it in the moment and get back on track, don't use it as an excuse to pig out for an entire day or, heaven forbid, an entire week.
- Weigh yourself...later. Now is not the time to hop on the scale. Save it until you've had a chance to recover from your high calorie binge.
- Sleep. One of the best ways to feel better about ourselves is to be well-rested. Besides, going to sleep means you are not eating.
- E.C. (Environmental Cleanout). If there is still fudge in the house, you need to get rid of it, otherwise the rest of it will find it's way into your mouth. Clean the kitchen, pantry and fridge so you have only healthy foods around that will help you feel great and reach your goals.
Exercise is the best medicine
--Hippocrates
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