5 steps to getting back on track after a big weekend 5 steps to getting back on track after a big weekend
Centr Team
23 Oct 2019
We all need a little indulgence now and then. Maybe it’s a party, a night out with friends or a family birthday bash. Food should be enjoyed, and if you’re mostly eating healthy, then an occasional treat meal is something you can savor without throwing your fitness goals out the window.
But we also know it’s pretty easy to overdo it. After all, who can resist second (or third) helpings of grandma’s pie? And if you’ve already had a burger for lunch, maybe it’s an easy slide into a boozy dinner out, then a big breakfast to help you cope the next morning.
So that you can enjoy delicious things without getting derailed – and without stressing too much when it happens – here are five tips to help you turn it around and get back on track.
1. Don’t dwell on it
Maybe you think negative reinforcement will do the trick, so you’ve tried to beat yourself up to prevent overeating. But the opposite is true. Shame spirals not only cause low self-worth, they also make us more likely to lose motivation or turn to food for comfort. We’ve all had a food blow-out before. Think positively and be proactive instead of laying on the guilt and blame.
2. Reset
It doesn’t have to be a brand new day for you to start fresh. Tell yourself, “That’s done, now I’m starting over”. Maybe you think the rest of the day (or weekend) is a write-off, but it doesn’t have to be if you adjust your mindset. And don’t starve yourself to ‘compensate' – just make your next meal a healthy one, and take it from there.
If you need something quick and fresh to get you back in the swing of things, try a quick Lemon Dill Fish with Greek Salad or our nourishing Mushroom and Tofu Fajita Bowl.
Our easy Lemon Dill Fish with Greek Salad recipe is the perfect way to reset.
3. Shake it off
A quick workout will show you that you’re back in control and able to make healthy choices. No, it won’t ‘burn off’ a pizza’s worth of calories, but that’s okay. Use this training session as an opportunity to reaffirm your goals and boost motivation. You could put yourself back on track with some explosive Raw Functional Training from Da Rulk, or try one of Sylvia’s core workouts for a challenging low-impact session. Just get moving.
4. Consider what you eat normally
Your Centr meal plan is tailored to provide the energy you need to smash your workouts and achieve your goals. But if you’ve been cutting back on carbs or skipping meals, you might end up too hungry and lacking energy. This can make you more likely to go overboard when you indulge.
If you’re doing additional workouts on top of your Centr sessions, you may not be eating enough. Consider whether you need to increase your healthy, everyday snacks to meet the calorie demands of your lifestyle. A healthy diet should keep you full and satisfied.
5. Ask why
If overindulging is more than an occasional event, think about the triggers or environment where it keeps happening. Are you stressed? Is it when you’ve had a few drinks? Or maybe when you’re feeling generally unmotivated with your health goals? If there’s something else at play and it’s interfering with your life, you might need to seek out some help to tackle that root cause.
