Today is Monday, and for me, that means it’s time to recover from the weekend. When I stepped on the scale this morning, I saw the results of going out to eat on Sunday night: 3 pounds. Although it’s only 3 pounds, those 3 pounds are often what inspire me to say, “I quit. Forget trying to be healthy!” But there are a few important things to remember after over-eating while on a diet.
1. Let it go & don’t beat yourself up. – I am definitely not the first person to say this, but overeating or gaining a few pounds are not reasons to step off of the diet train. Just let it go! You ate more calories than you wanted to. Fine. But your body can handle a cheat day here and there. Of course, don’t try to make cheat days too much if a habit, but one cheat day will usually only result in gaining some extra water weight for 2 or 3 days.
2. Drink plenty of water. – Again, you’ve probably heard this before, but chugging water is great for weight loss! When you’ve overeaten, or eaten poorly, water will help to flush out that unnecessary sodium that’s making your body carry the extra water weight. Plus, it will aid in keeping you full and, therefore, prevent you from overeating during future meal times.
3. Detox. – When I say “detox,” I’m not recommending that you take a laxative or drink a detox tea. I’m simply recommending that you take a couple of days to eat mainly fruits and veggies, drink lots of green tea, and limit any high-carb, sodium-loaded foods. Doing this for a few days will clean up your system and help you to get back on track, but without shocking your body.
4. Add 30 minutes to your exercise routine. – 30 minutes may not seem like a lot, but it can do wonders. Those additional 30 minutes will aid in eliminating water weight and burning the additional calories you consumed. However, only do this temporarily (Remember, over 90 minutes of intense exercise a day can wear down your immune system).
Follow these steps, and you’ll be back on track in no time!
The featured photo was taken by Imani Clovis. Find more of her work at unsplash.com.