How to prevent a bad meal from ruining your day

JustQue
JustQue Posts: 157
edited October 3 in Food and Nutrition
We've all been there. You've got your meals and snacks planned, cooked and packed and then BAM you are hit with temptation. Maybe there is a potluck you forgot was happening. Maybe the office has decided to take a co-worker out to lunch for their birthday or maybe a friend surprised you and scooped you up for lunch. Either way, you know you have some tough choices to make. I'm going to help you survive and keep going.

The first thing I do is make sure I drink a lot of water before hand. Doing so gets me full a lot of times so even if I am tempted, I don't go overboard. If I can't drink water ahead of time, I drink during. I don't order soda or tea, just water and I drink as I'm eating.

If you can select where you are going, try to pick somewhere that has a lot of healthy options. If it's a potluck, then fill your plate up with salad first (dressing on the side) or eat fresh veggies if someone brings in a tray. I always full up on broccoli, cauliflower, and carrots. Then if you are still hungry or tempted, get small portions of items instead of filling your plate up and use a smaller plate.

While you are eating, talk a lot. Doing so will keep you from eating as often and allow time for your brain to get the full signal. I talk, sip water, and then nibble and it works.

Share your food. Sometimes there is someone else who is in the same boat and say if you guys both would like some cake but don't want to overdo it, share a slice. You will get to have some but not throw your eating completely out of the window for the day.

Think about the cost. I stop and think about my goals and how eating a certain way will set me back and that helps me to stay focused.

But if you haven't done any of the above and decided to go all out because you've earned it (I've done this lol) and now you are feeling guilty, all is not lost. Your day is not lost. So many of us just give up after having a small slip up and let a bad meal turn into a bad day, then a bad few days, and then a bad week and so on. First you need to not beat yourself up. You are human. Stuff like this happens.

Next I adjust my remaining meals accordingly. If I have a bad lunch, I try to have a high fiber, low calorie, high protien dinner. I will usually have a large salad with veggies, and some grilled chicken or fish for dinner.

Get moving. I will add in an additional workout later that day. There are so many quick videos you can do and really give 100% effort. I do the 20 minute turbo jam and really work up a sweat. Or while watching tv, I do pushups, jumping jacks, and sit ups during the commercials.

Stay accountable. We have a great resource here in MFP so make sure you are logging and keeping track so your friends can encourage you and help you get over the hump.

Start over tomorrow. Tomorrow is a new day so get your meals ready, get moving, and keep on going towards your goal. Understand there is nothing you can do to change the past so don't focus on it. Once again focus on your goals and just do better the next day. That's it.

I know a lot of this might be common sense but I felt the need to share in hopes it blesses and helps someone. Take care. Q

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