A t some point in your diet, you’ll overeat. Maybe you won’t resist an extra piece of cake at a birthday celebration, or you’ll dive into a family-size bag of potato chips when you’re stressed.
It’s not the slip however, but how you recover — if you do — that’s the key to dropping pounds and maintain a healthier weight, say nutrition experts.
Think of it like the stock market, says Judy Caplan, a Vienna,Va.-based registered dietitian nutritionist and spokeswoman for the Academy of Nutrition and Dietetics.“The stock market will go up and down while moving upward.You want to have a trend of losing weight, but you may have blips,” Caplan says.
Having a plan will help you focus on your long-term goals while you manage any indiscretion.You’ll also avoid negative self-talk that can undermine your diet.
First, get some perspective.
Say you consumed 600 extra calories on a “bad” day. Will it matter three months from now? No, say the experts.
“It’s not a big deal in the long run.You can’t get fat or skinny on a single meal or a single day,” says Jill Weisenberger, registered dietitian nutritionist in Newport News,Va.
But you don’t want one day’s 600- calorie indulgence to turn into an ongoing binge.That’s why you need a different response for next time, “because there is going to be a next time,” says Weisenberger, author of “Diabetes Weight Loss Week by Week” (American Diabetes Association, 2012).
For example, at a party take a small portion of your favorite dessert and move away from the food table.At home, count out one serving of chips, then put the bag away, out of sight.
You can take small steps to compensate for the extra calories, such as adding 10 minutes to your workout, but avoid punitive behaviors, such as intensely working out for three hours straight or starving the day after your splurge.These tactics only continue the negative mindset, according to Weisenberger.
As part of your strategy determine whether your diet is sabotaging you.
If you’re not allowing yourself an occasional treat you could be susceptible to future binges, say nutrition experts.
“When people are restricted they want to get out of that restriction. I want to give people some wiggle room,” says Caplan.
She recommends you “reward yourself when you need to but basically stick with the plan.”
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