How to Get Your Diet Back on Track after Thanksgiving
Last week we celebrated Thanksgiving and we tend to take this holiday as a pass to consume as much food as we can in one sitting! Overeating, especially with sugar and carbs, can make it difficult to get back on track with your diet and exercise. It’s even harder if there are a lot of leftovers and that “stuffed” and bloated feeling lingers all Thanksgiving weekend. Before long, the holiday parties and treats are here and you tell yourself you’ll start eating better after the holidays are over. But don’t wait!! Now is the time to get back on track BEFORE the sweets and treats return.
Here are seven ways to get your diet back on track:
Eat a Low Carb High Protein Breakfast: Thanksgiving is usually filled with lots of carbs and sweets so start your morning with a low carb high protein breakfast. Reducing the amount of carbs will lower your blood sugar levels drastically. Eating a protein packed breakfast helps increase your metabolism, keeps you feeling full for longer, helps you lose fat, and boost your endurance. If you typically find yourself not having enough time to make breakfast in the morning, try setting aside time once a week to meal prep your breakfast meals.
Stay Hydrated: Our bodies are primary made of water. As our day goes on, we expel water and toxins from our bodies through the processes of sweating, urinating, even through breathing. This is why it is important to make it a priority to drink an adequate amount of water each day. Typically the rule of thumb when it comes to drinking water is to drink half of your body weight in ounces. For example, if you weight 145lbs, take that number and divide it in half and then drink that number in ounces. Therefore, if you are 145lbs your body would function the best with 72.5 ounces of water each day. Aim to drink a glass of water first thing in the morning to help set the tone for the day.
Fill up on Veggies: The best rule when it comes to eating your veggies is to think about “eating the rainbow.” Try to make your meals as colorful as possible. Not only do you want to be sure that you are eating an adequate amount of greens, but you also want to eat the rest of the rainbow in your meals. By doing this, you are consuming a multitude of antioxidants, nutrients, and vitamins. Another easy way to consume your veggies is by creating a daily smoothie recipe that you love. Believe it or not, spinach and kale are two of the most easiest green vegetables that you can hide in a smoothie. All you have to do is partner the veggies with an over powering fruit like bananas or pineapple. This combination will provide you with a nutritious and delicious smoothie each day.
Exercise: Returning to your fitness program after falling off track during Thanksgiving can feel daunting for some. Some people may even find themselves continuously slipping on their diet. It is common to fall into this habit; the important thing is that you manage to pull yourself back on track with it. The best way to do this is to start small, re-enter your workout program slowly. Start doing mild exercises compared to what you normally do, then gradually work your way up back to where you previously left off. By doing this, you will not shock your body back into the workout rather you will ease your body and mind back into your routine.
Don’t Skip Meals: Skipping meals does a number of different things on body. By skipping meals throughout the day you are sending your body into “survival mode”. Your body’s metabolism begins to slow down and that ultimately leaves your body stressed and your mind “hangry.” If you find yourself struggling to get all your meals in during the day, try meal prepping every Sunday. Even if you can’t find time to physically make all of your meals for the week, simply plan out what you desire to eat each day. Creating a plan will help you avoid skipping meals during your day.
Avoid Snacking: It is easy to find yourself snacking throughout the day, primary because most snacks are easily accessible. However, when trying to get your diet and fitness back on track after Thanksgiving it is important to avoid snacking. As we previously said, it is ideal to not skip any meals during the day. Many times during the day we tend to neglect breakfast or lunch, primarily due to a lack of time. When we skip these meals, we end up substituting them with little snacks. Too much snacking can lead to weight gain and reduce your hunger at meal times.
Be Positive: This is one of the most important aspects of getting yourself back on track after any slip up. Don’t be too hard on yourself for indulging at Thanksgiving. Positivity is the key to being able to accept that you are allow to treat yourself at Thanksgiving. By having a supportive positive mindset, you will be able to enjoy Thanksgiving dinner and give yourself the motivation and discipline that you need to push yourself to get back onto the track.
