We’ve all done it! Gone to a wedding or the movies or just out to eat with friends and had a few too many chips or the entire slice of cheesecake. Today let’s talk about what to do to overcome a bad food day.
First let’s let go of the idea that health is a destination. Trust me…you will never “get there”. And just when you think you do…whammo there’s a vacation, or a pandemic, or something to knock you right back off your clean eating plan. No one eats perfectly all the time. So just let that one go!
My rule for my clients is to work to hit the 90/10 rule. 90% of the time your food choices are on target. When you do this, your body can handle that 10% that you might fall off. Now this is not a daily total….this is more a monthly total of 90% of the month you’re on target and 10% not.
To take control of your health, you must make a lifestyle change. You must remove those temptations from your house and stop going out with the friends who encourage you to make unhealthy choices. Will power is a muscle and it can fatigue….and when it fatigues, you’re in trouble! But if you make lifestyle changes such as no chips or soda in the house, then you don’t need willpower because those unhealthy options just aren’t there.
Baby steps count. The Annals of Behavioral Medicine published a research study that found that participants who made one small but permanent change in their dietary routine or physical activity lost double the amount of belly fat, four times the weight, and two and a half inches off their waistline compared to those who followed outdated guidelines of calorie control and increased physical activity during a four-month period.
Focus on Clean Eating
You want to maintain a balanced diet that includes leafy greens – and loads of them. If you start your day with 2 cups of vegetables, then you don’t have to worry about getting them in later! Aim for a diet of more fish, fewer animal products, loads of greens and colorful fruits and vegetables.
Remember portion sizes, too. What you eat and how much you eat of it can make all the difference. Update your shopping list to include healthy foods such as nuts, seeds, legumes, oily fish like salmon, and of course, plenty of fresh fruits and veggies.
Portion according to your plate. Start by dividing it in half and filling it up with fruits and vegetables. Fill the other half with one-quarter healthy protein and the other quarter with complex carbohydrates such as brown rice and quinoa or root vegetables such as sweet potatoes, beets, turnips, and parsnips. Make sure the quarters form the size of your fist.
Also try to include some intermittent fasting each day. Start with a 12:12 fasting/feeding window and try to work up to a 16:8 fasting/feeding window.
Don’t Throw the Baby Out with the Bath Water
We all give in to temptation once in a while. If you’ve been doing all the things I’ve mentioned above most of the time…you’re good…just as long as you get back on the wagon. Don’t throw away an entire day because you had a cheeseburger and fries at lunch. Take each meal on it’s own and get right back up on the clean eating horse.
Making changes to your diet can be very daunting. That’s why I’m here to hold your hand and coach you during this time of transition. Join my next 6 week FASTer Way to Fat Loss round where I’ll walk you through a proven nutrition and fitness program that will help you to establish your healthy habits for life. Click here to find out more and when my next group program will be starting.
What are some of your tips for overcoming a bad food day?
Your Health Coach,