As a registered dietitian, I don’t believe in ‘good’ foods or ‘bad’ foods, I believe all foods can serve a purpose. I try to encourage my patients and clients that are looking to achieve a healthy lifestyle to choose fresh, unprocessed, natural foods ‘most of the time.’ On the other hand, as a pro fitness athlete I understand that there are foods that will help reach you goals and there are foods that will not. And I encourage those athletes with a deadline (competition, photoshoot, show, etc) to choose the right foods ‘all of the time’ – especially if that deadline is within the next six weeks (off season athletes refer to the first recommendation).
Regardless of which category you fall into, there may come a time when you have a ‘bad’ meal or even a ‘bad’ day, whether by choice or by life circumstances. It happens to all of us. And in all honesty, a single bad meal or even an entire day should not be enough to completely derail your efforts. How you recover from such a day though, can make the difference between continuing to move forward toward your goal or taking several steps backwards.
So here are some strategies for recovering from those ‘bad days’-
1. Don’t delay getting back on track. Often one cookie turns into 10, one meal turns into a whole day, and one day turns into a week. Don’t let that happen. Make a conscious decision to stop. Turn it around, and get back on track. No procrastinating!
2. Avoid compensation cardio, cleanses, crazy diets, etc. There is no need to punish yourself for overindulging. All this will really do is mess up your metabolism and water balance even more, and it will create a negative mindset. So don’t do it. Get back to your normal meal plan and your normal workout schedule.
3. Drink lots and lots of water!! This will help get rid of any sodium or carbohydrate bloat. Additionally, if you had a drink (or 10), you’re likely dehydrated, so make sure to get that water in.
4. Try to avoid processed carbs and high sodium foods. Typically I’m not one to recommend a sodium restricted diet for athletes however if you’re sodium sensitive and already retaining water from yesterday’s food fest, you may benefit from just cutting back a little bit. And if nothing else, just stay away from the processed stuff.
– as an addition to #4, if you do tend to retain a lot of water you can try to include some foods with natural diuretic properties such as grapefruit, asparagus, cucumber or fresh squeezed lemon in your water.
5. Try adding a probiotic and a good multivitamin. Probiotics can help aid with digestion and healthy bowel function which may be necessary after eating foods your system is not used to. Furthermore, most metabolic processes rely on vitamins and minerals as cofactors so a good multivitamin can help boost your body’s ability to handle/metabolize the excess food. Antioxidants can also help rid the body of oxidative stress brought on by poor food choices.
6. And finally, and most importantly, let it go. Move on. Do not dwell on yesterday’s decisions. Do not waste time beating yourself up about what you did or did not eat. Don’t get on the scale for a few days because odds are you’ll have gained some water weight (and that number may be enough to freak some people out) Focus on what you are going to do now. You have the choice to keep moving forward toward your goal or to let it hold you back. Choose to move forward!!