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This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 14 references cited in this article that you can view at the bottom of the page.
This article has been viewed 2,489 times.
It’s perfectly healthy and normal to overeat from time to time – especially during a holiday or special occasion. Overall, a day or even a few days of binge eating won’t get you off track. But often, overeating creates feelings of guilt, failure, or disappointment. This will make it difficult for you to return to your old healthy habits. Slowly restarting with parts of your normal, natural routine over a few days or weeks will make the transition easier and less stressful.
Steps
Restart healthy habits
- Everyone makes mistakes or falls into temptation – this is a normal part of being human. But if you’re trying to eat healthy or lose weight, it’s OK to stumble a bit. Don’t give up just because you’ve eaten more than usual.
- If you stumble, you should quickly think about other healthy lifestyle choices or behaviors you can make.
- The difference between a “cheat meal” and a complete return to a bad habit lies in how quickly you return to the old habit. You should remember that you will not lose everything if you go in the wrong direction. You just have to get back in the right direction.
- Don’t talk to yourself or think negatively. You should try to stick to a good saying or phrase to maintain a positive mind. This action will make you more successful in the long run. [2] X Trusted Source Mayo Clinic Go to Source
- Often, repeated negativity increases stress or guilt levels, and this also triggers binge eating cycles or perpetuates an unhealthy eating pattern. [3] X Trusted Source Mayo Clinic Go to Source
- Review your old goals and think about how you want to change over the long term. In addition, you should also consider whether you should change course of action to achieve your goal.
- You can use the diary to monitor your food and drink.
- Try to schedule physical activity during the week. Write down the day you plan to exercise, at what time, and for how long.
- Write about meal plans for healthy meals and snacks. This method will give you suggestions for shopping and eating healthy.
- Instead of worrying about your weight, focus your energy and attention on your goals and the steps you can take to return to a healthy lifestyle. You can weigh later.
- You should wait at least a few days, weeks, or longer before you step on the scale. You shouldn’t weigh in until you feel as though you’ve returned to healthy habits for a while.
- You need to reweigh at some point. While you shouldn’t do this right away, you should remember to make a plan to check your weight again when you feel the time is right.
Back to healthy eating habits
- In addition to cooking at home, you should also use low-calorie or low-fat cooking techniques and methods. Using a lot of oil, butter, or using a lot of fat, and high-calorie ingredients will only prolong your binge eating habits. [7] X Research Sources
- To make the process of cooking at home easier, go to the market or supermarket and stock up on healthy foods you love. You should try to buy: lean protein, dairy products, whole grains, fruits, and vegetables.
- Breakfast will also help lift you up for a healthy day. [9] X Research Source
- A high-fiber and protein-rich breakfast includes: whole-wheat oats with blueberries and beans, fried eggs with vegetables and low-fat cheese, or greek yogurt with a few slices of peaches and a little breakfast cereal. granpa).
- Vegetables are rich in vitamins, minerals, and fiber but are also low in calories and fat – great food groups to keep you on track.
- At the same time, you should also add a source of lean protein to your salad. Again, protein will keep you fuller for longer.
- Snacks should only contain about 100-200 calories. Including fruits, vegetables, and lean protein will help you control your calorie intake while still providing you with plenty of nutrients. [12] X Trusted Source Mayo Clinic Go to Source
- A healthy snack might include: carrots and hummus (a Middle Eastern dish), celery and peanut butter, or Greek yogurt with fruit.
- Monitor how much fluid you consume by shopping for branded bottled water. This method will help you achieve your goal of drinking enough water throughout the day.
- Even mild dehydration has side effects. Dehydration can cause exhaustion and lethargy in the afternoon. [14] X Research Source You can prevent this problem by drinking water throughout the day.
- Cleansing your system with water is one of the best ways to feel better when your diet isn’t right.
- Another trick is to use small plates – like salad plates. Smaller servings will help you reduce the overall amount of food you consume. [15] X Research Source
Add in another helpful habit
- You need about 150 minutes or 2.5 hours of moderate-intensity exercise per week. Incorporating regular aerobic exercise into your regular routine will aid in weight loss. Aerobic activity can include exercise such as walking, jogging, swimming, biking, or hiking.
- You should add 2 days of strength training each week. [17] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to source Strength training includes activity such as: lifting weights, Pilates, or some isometric exercise such as push-ups or sit-ups. .
- Getting started with an exercise plan can be tough – especially if you’re doing it on your own. Exercising with a friend or partner will be a great source of motivation for you to stay on track and stay at your weekly workout. [18] X Research Sources
- To get your body ready for sleep, turn off all lights and electronics. At the same time, you should also avoid using electronics at least 30 minutes before bedtime. [20] X Trusted Source National Heart, Lung, and Blood Institute Go to Source
- If you want, you can sign up for a diet program and attend their weekly meeting.
- “My body feels great when I consume the right foods.”
- “Exercise makes me more energized and helps form a great mindset for an active day.”
- “I have the will to make healthy choices today.”
- “I’m trying my best to return to healthy eating habits.”
- “Sometimes, it’s okay to eat a lot and I’ll go back to my old healthy habits today.”
Advice
- Accept that overeating is a conscious decision on your part. Hating yourself won’t do you any good. The past is over. You should be happy with the chance to start over.
- Try to return to your normal routine slowly. Again, sudden shifts in eating habits, exercise, and other lifestyle changes can be too difficult to make in a day. You should proceed slowly for best long-term results.
- Ask a friend or family member to “get back into old habits” with you. Often, it will be easier if someone else works with you to make the same change.
- Fasting for guilt will not help you or benefit the process. Oftentimes, a strict diet following a cycle of binge eating sets in motion another phase of binge eating. You should stay away from this.
This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 14 references cited in this article that you can view at the bottom of the page.
This article has been viewed 2,489 times.
It’s perfectly healthy and normal to overeat from time to time – especially during a holiday or special occasion. Overall, a day or even a few days of binge eating won’t get you off track. But often, overeating creates feelings of guilt, failure, or disappointment. This will make it difficult for you to return to your old healthy habits. Slowly restarting with parts of your normal, natural routine over a few days or weeks will make the transition easier and less stressful.
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