I’m going to share with you how to get back on track with healthy eating.
So it’s happened, you’ve spent the last few weeks eating whatever you want, you’ve stopped exercising and you’ve just stood on the scales and noticed you’ve put on a few pounds… shit.
Have you just ruined all of that hard work you’ve put in?
Have you lost all of your muscle and turned it into fat?
Is there any point in even trying again?
Not really, you should just quit (KIDDING).
Lucky for you, it’s not the end of the world and today you’re going to learn how to get back on track with healthy eating. You will also learn how to make up for lost time and undo the damage over the last few weeks.
So grab a coffee and finish that last doughnut while you spend the next 5 minutes reading this.
When you look in the mirror you look puffier than usual, all of your definition has gone and it looks like you’ve gone back to where you first started. The truth is, you’re just holding more water than usual. This is because of the junk food you’ve been eating. When you eat foods that have a lot of carbs and sodium it means you’re going to hold more water and look “puffier”.
The good thing about this is that after a week of going back to your normal calorie intake, reduce all of the crappy food you’ve been eating you will lose the excess water and puffiness you’re holding and your definition will start coming back.
The last thing you want to do is to cut everything back out, only eat 1200 calories a day to try and “fast track your results”. Go to this article and figure out how many calories you need to be eating and stick to that. This is a marathon, not a sprint and you don’t want to burn yourself out after two weeks of strict dieting and then lose all momentum again. Figure out the number of calories you need to eat and stick to that number, even if it seems “high”.
Don’t Go Balls To The Wall
The same thing applies when it comes to exercise. You should not try to train 7 days a week and do cardio after every workout. You can’t go from going zero times a week to seven because it’s unsustainable. Pick a number that you know you will be able to achieve even on a bad week. If that’s only twice then great, that’s two more times than you’re going now. You can always build up how many days you do rather than cut down because you over commit. Focus on training 2 – 3 times a week at first and after a few weeks try and increase it.
Cut Out Trigger Foods
Since falling off track you’ve probably stocked up on a few of your trigger and snack foods and now it’s time to get rid of them. Go to your pantry, your fridge, that secret chocolate drawer and anywhere else you’ve been keeping those delicious foods and throw them all away.
If it’s your housemates, spouse or workmates sit down and talk to them about helping you by not offering you foods. Make sure you have everyone supporting you to get back on track.
Plan Out Your Next Two Days Of Eating
It’s time to plan out exactly what your meals are going to be. Open up your myfitnesspal app and plan out everything you’re going to eat over the next two days. Not the whole week because things can change and it’s hard to predict but you just want to get momentum and two days is easy to focus on. Once you’ve planned out what you’re going to eat make sure you’ve got all the food, if not go down to the supermarket and buy the food you need and prep it.
Play The Long-Term Game
You need to get back into the mindset of a marathon and not a sprint. Getting back on track with healthy eating doesn’t happen after a day. After your first week of following the recommendations above you will be feeling energised, focused and ready to crush it again.
That motivation will only last so long and your progress will slow down. This is natural and you shouldn’t be in a rush. This is a long-term game and you need to play it day by day and focus on having small wins. Winning the day, turns into winning the week and then winning months and before you know it, a year has gone by and you’re still on the right track.
You may slip up again and you may lose momentum but don’t let that stop you. You’ve just got to get back up and keep moving forward, and if you need help always feel free to message me.