Content

• Steps
• Advice

It is perfectly normal to eat a lot from time to time - especially on a holiday or on special occasion. Overall, one or even a few days of overeating won't set you off on target. But often, overeating can lead to feelings of guilt, failure or disappointment. This will make it harder for you to get back into old healthy habits. Slowly restarting with normal, natural routine parts over a few days or weeks will make the transition easier and less stressful.

Steps

Part 1 of 3: Restarting healthy habits

1. 

   Avoid the attitude of "surrender". Usually, it's easy to give up after a few unhealthy meals or days. You might think that you've "ruined" your day because you ate unhealthy, but that doesn't mean you can't make positive choices for the rest of the day!
   • Everyone makes mistakes or falls into temptation - this is a normal part of being human. But if you try to eat healthily or lose weight, a little stumble is okay. Don't give up just because you've eaten more than usual.
   • If you do stumble, quickly think about any other healthy lifestyle choices or behaviors you can make.

2. 

   
   
   Forgive yourself. Overeating - especially over many days - will make you feel guilty or as if your healthy eating plan has failed. But this is not the truth. You don't fail and you don't have to feel guilty either. Remember, eating certain unhealthy foods is part of your regular eating routine.
   • The difference between a "cheating meal" and a complete return to bad habits lies in how quickly you revert to old habits. Remember, you won't lose anything if you go in the wrong direction. You just need to get back in the right direction.
   • Don't talk to yourself or have negative thoughts. You should try to stick to a good saying or chant to keep your mind positive. This action will help you be more successful in the long run.
   • Often times, repetitive negativity increases stress or guilt, and this also triggers a "relaxed" eating cycle or prolongs the unhealthy eating pattern.

3. 

   
   
   Journal about your goals. An initial goal that you have set or are trying to accomplish will look even further away after you overeat. But you can get back into old healthy habits by rewriting your goals and how to achieve them. This little reminder will help motivate you.
   • Examine your old goals and think about how you want to change over the long term. In addition, you should also consider whether or not you should change the direction of action to achieve your goals.
   • You can use the diary to monitor your food and drinks.

4. 

   
   
   Set specific times for meals and exercise. Sometimes, the degree of change you need to make to get back into your old habits can be overwhelming. However, developing a specific schedule or schedule will make it easier to manage.
   • Try to schedule physical activity for the week. Write down the day you plan to exercise, what time, and for how long.
   • Write down healthy meal and snack plans for meals and snacks. This method will give you suggestions for shopping and eating healthy.

5. 

   Should not weigh or measure. Although in the long run, regular weight measurement is crucial for weight loss, stepping on the scale right after a few days of overeating is not a good idea. Chances are your weight will be higher than what you wanted.This can make you nervous, upset, or increase your feelings of guilt or failure.
   • Instead of worrying about your weight, focus your energy and attention on your goals and the steps you can take to get back to a healthy lifestyle. You can weigh it later.
   • You should wait at least a few days, weeks, or longer before you step onto the scale. You should not weigh or measure until you feel as if you have returned to healthy habits for a while.
   • You will need to re-weigh it at some point. While you shouldn't do this right away, make sure you plan to re-check your weight when you feel the moment is ripe.
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Part 2 of 3: Return to healthy eating habits

1. 

   Cook yourself at home. Preparing all meals and snacks at home will help you control the ingredients in the dish. This will give you the power to add more lean protein, fruits, vegetables and whole grains without the added salt or fat commonly found in restaurant-cooked dishes.
   • In addition to cooking at home, you should also use low-calorie or low-fat cooking techniques and methods. Using lots of oils, butter or high fat, and high calorie ingredients will only prolong your eating habits.
   • To make cooking at home easier, go to the grocery store or supermarket and stock up on healthy foods that you love. Look for: lean proteins, dairy products, whole grains, fruits, and vegetables.

2. 

   Breakfast is high in fiber and rich in protein. Starting your day with fiber and protein will help you get back to healthy eating habits. Fiber and protein take longer to digest than simple carbohydrates, and they will last longer for you.
   • Breakfast will also help lift you up for a healthy day.
   • A high-fiber and protein breakfast includes: whole oats with blueberries and beans, fried eggs with veggies and low-fat cheese, or Greek yogurt with a few slices of peaches and a dash of breakfast cereal ( granola).

3. 

   Eat plenty of salads for lunch. Eat plenty of fruits and vegetables for lunch following a healthy breakfast. You can add a variety of vegetables to a low-calorie meal.
   • Vegetables and fruits are rich in vitamins, minerals and fiber but also low in calories and fat - a great food group to keep you on track.
   • At the same time, you should also add lean protein sources to your salads. Again, protein will keep you fuller for longer.

4. 

   Eat a snack with protein-rich foods. It's natural to feel hungry in the afternoon - especially if the time between lunch and dinner is quite far apart. Skipping snacks and feeling hungry at night will make you overeat.
   • Snacks should only contain around 100-200 calories. Including fruits, vegetables, and lean protein will help you control calories while still providing you with plenty of nutrients.
   • Healthy snacks can include: carrots and hummus (a Middle Eastern dish), celery and peanut butter, or Greek yogurt with fruit.

5. 

   Drink more water. Try to drink about 8 cups or about 2 liters of sugar-free, essential fluids such as filtered water, iced tea, or drinks that taste but contain no calories. Often times, feeling dehydrated is similar to hunger and tempting you to have a snack or eat more than you need, and this can distract you from the "right" eating plan.
   • Monitor the amount of fluids you consume by shopping for branded bottled water. This method will help you reach your goal of drinking enough water for the day.
   • Even mild dehydration has side effects. Dehydration can cause exhaustion and afternoon drowsiness. You can prevent this problem by drinking water all day.
   • Cleaning the system in the body with water is one of the best ways to feel better when your diet isn't right.

6. 

   Leave some food on the plate. Overeating usually involves eating a large portion of the food. After a few days of eating large portions, it will be difficult to get back to the right portion sizes. If you leave a little bit of food on the plate, you can gradually cut back on the portion sizes.
   • Another trick is to use small plates - like salad plates. A smaller portion size will help you reduce the overall amount of food you consume.
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Part 3 of 3: Add other helpful routines

1. 

   Do exercise. Exercise not only helps you lose weight, but it also helps form a good mindset for the day or week you're trying to get back into a routine. You should do some kind of physical activity 3 - 4 days per week.
   • You need to get about 150 minutes or 2.5 hours of moderate intensity exercise per week. Incorporating regular aerobic exercise into your regular routine will aid in weight loss. Aerobic activity can include exercises such as: walking, jogging, swimming, cycling, or hiking.
   • You should add 2 more days of exercise to increase muscle strength each week. Strength training includes doing activities like: lifting weights, Pilates, or doing some isometric exercises like push ups or crunches.
   • Getting started with an exercise plan can be difficult - especially if you do it on your own. Exercising with a friend or partner will be a great source of motivation for you to stay on the right track and always be at your weekly training session.

2. 

   Get enough 8 hours of sleep. Experts recommend that you try to get 7-9 hours of sleep each night. Adequate sleep will help stabilize your mood and control appetite - both of which are important if you're trying to get back to healthy eating.
   • To get your body ready for sleep, turn off all the lights and electronics. Also, avoid using electronics at least 30 minutes before bedtime.

3. 

   Find or build a support group. No matter how overeating for a long period of time, having a group or people around will make the process of getting back to old healthy habits a little easier. Whether the person is your spouse, family, friends, or co-worker, the support group becomes a cheerleader to motivate and motivate you through this stage.
   • If you want, you can sign up for the diet program and attend their meeting each week.

4. 

   Repeat positive statements every day. Sometimes, after a few days of overeating, you may begin to feel negative or sad. Repeating positive statements every day will help improve your mood and mood, as well as create better thoughts so you can return to your old healthy habits. Make up your own maxim or use one of the following daily examples:
   • "My body feels great when I consume the right foods."
   • "Exercise makes me more energetic and helps form a great mindset for an active day."
   • "I have the will to make healthy choices today."
   • "I'm doing my best to get back into healthy eating habits."
   • "Sometimes, it's okay to eat a lot and I'll get back to my old healthy habits today."
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Advice

• Accept that overeating is a conscious decision you make. Hating yourself won't do you any good. The past is over. You should be happy with the opportunity to start over.
• Try to slowly return to your routine. Again, sudden changes in eating, exercising, and other lifestyle changes can be too difficult to make within a day. You should work slowly to get the best results in the long run.
• Ask a friend or family member to join you in "getting back into the habit". Usually, it will be easier to make the same change with other people.
• Fasting for guilt won't help you or benefit the process. Usually, too strict a diet followed by a cycle of overeating leads to another "relaxed" eating period.You should stay away from this.