We all have days when we over indulge – whether that be food, alcohol or both. It’s not a case of trying to never do that because that would make life pretty miserable. We can however choose to respond more positively to these over indulgences so we don’t sabotage our results in the long term.
So what do you do if you’ve had over indulged?
Do drink more water
Depending on how you over indulged you may be dehydrated, but regardless extra water will make you feel fresher.
Don’t do extra exercise
Avoid using exercise as a punishment for over eating as this will create a negative association with training, plus if you have a hangover exercise isn’t really what you want to be doing.
Do use the extra calories to fuel your next workout
Whilst you don’t want to add extra training in you could use those extra calories to push yourself harder in your next scheduled workout and come out feeling really good.
Don’t starve yourself
Punishing yourself by drastically reducing your calories in the days after will create a negative cycle of eating. You could look to slightly reduce your calorie intake for a few days subsequently (couple of hundred calories max) but reducing what you eat dramatically to make amends will only make you feel worse.
Do eat nutrient rich / dense foods the next day
Eat foods that will both fill you up and make you feel good the next day, making you feel better without starving and allowing you to mentally get back on track.
Don’t skip meals
By the same token don’t purposefully skip meals to try and compensate.
Do Move on
One bad meal or day doesn’t define your diet overall, so rather than punish yourself for it look at it as a day / meal you enjoyed and focus on the next day / meal instead.
Don’t scrap the rest of the week
Try moving on straight away instead of saying well I may as well start again Monday now. This essentially ensures damage limitation.