I get so many great questions from the challengers in my 21 Day Fix group! This week one of the ladies asked the following question:
“I had a shake for breakfast . . . . but then I went to Chili’s and had a half rack of ribs and fries! So should I just have another shake for dinner or how do I get back on track after that awful meal? That lunch was 900 calories!”
I know she was probably just wanting to know what she should or shouldn’t eat the rest of the day to mitigate some of the damage, but there are two ways to approach this question.
Personally, I strongly recommend that people leave a “dieting” mentality behind. The 21 Day Fix nutrition plan really isn’t a diet. It’s all about learning to eat clean whole foods your body needs and it’s something that can be followed for the rest of your life. And life happens.
Just like one meal won’t make you skinny, one meal won’t make you fat either. When functioning properly, our bodies are very good at adjusting our metabolism and digestion to take care of the foods we eat. It’s only when we eat unhealthy over a long period of time that it becomes a problem, and our bodies start holding onto extra fat.
I used the containers for MANY rounds, and there comes a time that you can pretty much follow the plan without having to use the containers all the time. Part of the process for my challengers is learning to listen to their body, because while the container system is awesome, nobody wants to measure their foods forever.
I try very hard to just live my life making healthy choices most of the time and never really consider that as “on track,” it’s just my life and the way I live it. I promise if you stick with this, over time, you can heal your relationship with food, and that can be your life as well. There will be a time when you don’t feel consumed by food and what you should or shouldn’t eat.
If possible, try to not fall into the trap of feeling guilty for what you ate. Just pick back up and make your next choice a healthy one. Believe it or not, the guilt has more negative effects than the unhealthy food.
So many people approach fitness and weight loss only from the aspects of exercise and nutrition. In my experience, the third piece, MINDSET, is what most people are missing, and it’s the piece that creates permanent change.
What to eat the rest of the day
After giving that explanation, I knew she’d still want to know how she should eat the rest of the day.
Here’s what I would do in a situation where you went out to eat, ate off plan, and ate a lot more calories than you normally would.
I would pay close attention to my hunger cues. Always keep in mind that true hunger starts in the body, but emotional hunger starts in the mind. Don’t just eat again because it’s dinner time. Pay attention to how you feel, and if you’re hungry, EAT! That could either look like a traditional 21 Day Fix dinner, or just a small snack in the evening consisting or protein and veggies.
Also, make sure to drink extra water because restaurant foods usually have a lot of extra sodium. And most of all—DO NOT STEP ON THE SCALE! That extra sodium will show up on the scale and mistakenly lead you to believe that you’ve ruined all your progress. That’s not true!! That extra weight will go down after a day or two of eating at home and staying hydrated.
Join the conversation
How do YOU get back on track when you’ve eaten something off plan?
If you’re doing the 21 Day Fix and don’t have a coach, feel free to contact me! I’m happy to support you on your journey!
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