Cheated on Your Diet? Here’s How to Get Yourself Back on Track

After one (or three) too many desserts over the weekend, most of us feel lousy about our diets come Monday. But beating yourself up about indulging too much really doesn’t do much good. Whether you treated the whole weekend as one big cheat meal or had one too many glasses of wine, you can always get back on track. Check out these seven ways to help you bounce back from overeating and other not-so-healthy choices.

1. Start your morning with a healthy breakfast

Oatmeal with blueberries and bananas

Always go for a healthy breakfast. | iStock.com

You’ll want to make sure to get back into healthy eating habits with your first meal of the day. WebMD mentions a healthy breakfast fills you with energy, improves concentration, and can also help control your weight. You’re also less likely to overeat during other meals. Just make sure the meal you choose is filled with protein, carbohydrates, healthy fats, and fiber to give your body the nutrients it needs.

2. Try some de-bloating remedies

cucumber and lemon beverage

Lemon water may help ease the effects of overeating. | iStock.com

If you’re feeling puffy, there are a few things you can do to help alleviate bloating. If you consumed too much high-sodium food, a cup of warm water and lemon is a great way to get your metabolism going in the morning. It also helps get rid of extra salt and water in the body. You’ll want to cut back on salty eats during the rest of the day as well. Instead, opt for foods high in potassium, like a banana, baked potato, or leafy greens. They can help regulate fluids in the body to balance out the excess sodium you may have in your system.

3. Fuel up on fruits and vegetables

Fruit and Vegetables, carrots, peas

Dive right in to this bin of healthy vegetables. | iStock.com

Speaking of leafy greens, you’ll want to load up on tons of vegetables and fruit to get your body back on track. It’s no secret they deliver plenty of health benefits, thanks to plenty of nutrients and antioxidants that allow for healthy digestion. Wholesome and fiber-filled foods also help you feel full longer, which will keep you from overeating throughout the day.

4. Avoid sweets and fatty foods

pile of cookies

Avoid this stack of cookies. | iStock.com

While sweets may give you a sudden energy boost, they’ll actually leave you feeling wiped out later on. Worse yet, Authority Nutrition explains these sweet eats make us crave even more sugar. Fatty foods can do the same and often make you want to nap after eating them. Most processed foods like cookies, doughnuts, and potato chips lack fiber and protein, which is a nutrient combination that helps keep you full. They’re also loaded with sugar, fat, and excess salt that you just don’t need.

5. Get your workout in

Woman boxing in a gym

Don’t forget about your workout. | iStock.com

Make sure to get your body moving after overindulging to sweat out stress and maybe even improve cognitive function. Exercise helps to properly move messages across your brain, which can be inhibited by alcohol consumption over the weekend. A good workout can help keep you motivated and allow you to focus on your goals to bounce back to a healthy routine. Plus, exercise is a great way to boost your mood, meaning you’ll feel less lousy about the beginning of the week.

6. Drink plenty of water

Pouring water into a glass

You’re less prone to overeating if you stay hydrated. | iStock.com

After cheating on your diet, water is your friend. According to Medical Daily, staying hydrated helps us maintain a steady body temperature, aids in digestion, and even helps transport nutrients. If you had a day full of not-so-healthy foods or alcohol, you may also notice that you have dry skin. Drinking enough water can easily help with this. Proper hydration can also help control hunger and curb your desire to give in to tempting and unhealthy treats.

7. Make sure you get enough sleep

Young man sleeping

Get enough sleep. | iStock.com

According to Mayo Clinic, lack of sleep can increase the amount of ghrelin and leptin in the body. These are the hormones responsible for regulating hunger and stimulating appetite. The less sleep we get, the more likely we are to crave fattening foods that slow us down, deplete energy levels, and only make us want more. This means lower levels of productivity and a lot more difficulty getting going in the morning. You should always try to get seven to nine hours of quality sleep each night to better your health.

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