Level – Intermediate
Words – 700
Reading Time – 3 – 5 Minutes
We’ve all done it.
We’ve screwed up.
Having followed our diet plan to the ‘tee’ for the entire week.
It’s Saturday, a call to Papa John and a trip to pick up your cousin Ben and his friend Jerry has lead to total self destruction.
“I broke my diet”
“It’s game over”
I’m here to tell you why it’s not. A ‘screwed up diet’ is easily fixed.
Solution 1 – Avoid The Snowball Effect
You’ve just had one bad day, it does not mean that it has to lead to several.
The way you avoid this is by utilising self acceptance, you have to realise that you have made a mistake. Take it as a learning curve, accept it, and move on.
Look back at your week, you’ve stayed on track everyday and have made great progress towards your goal, that ‘new low’ weigh in is only days away.
Imagine if you get back on track tomorrow, and have 7 more successful days. The amount of progress you will make will far outweigh the second pizza and ice cream combo that you are planning for tomorrow evening.
How does getting back on track straight away actually help? Surely one bad day has ruined it?
You are right, you will have some initial weight gain from the higher calories, getting back on track will quickly send your weight back to normal within a few days, your body will love the fact you are back into a routine. Whereas if you continue your splurge, you will only increase the damage caused, you weight will continue to rise, leading to you ending the diet prematurely.
Solution 2 – Assess The Damage
Let’s fast forward to Saturday Morning. You’ve woken up and stepped on the scale.
What’s the damage? Has your weight shot up dramatically? Did you even bother to weigh yourself?
Regardless of the number, you can reduce the damage almost immediately.
Phil is my example. Phil is in a fat loss phase and his usual intake is 2500 kcals per day.
To make things simple let’s say Phil ‘screwed up’ his diet on Monday. He had exactly what I mentioned previously – A Papa John’s pizza and a whole tub of Ben and Jerry’s (he went in hard).
He chose a fairly high calorie pizza and unfortunately went 2,000 calories over his calorie goal (pretty easy to do).
‘The Magic Trick?’
Phil can actually hit the same net weekly calorie intake as he normally does in one, short, simple step. His normal days are 2500 kcal. He has 6 days left in the week. To make it as ‘easy’ as possible for him to hit his weekly calories, he can spread those excess calories across the remaining six days.
2000 divided by 6 = 333.3. (let’s around that to 330)
Phil now can reduce his daily calories by 330, from Tuesday until Sunday, and the diet is essentially fixed, he is now back on track with relative ease.
Keep mindful that this is not an ‘approach’ you should use on a regular basis, if you find yourself ‘screwing’ up your diet on a regular basis, maybe you should reconsider your current nutrition protocol on a whole. Dietary adherence is key to successful long term fat loss. If you are failing to stick to the plan, you’ll probably need a new plan.
However, if this happens out of the blue. This is a much more sensible way of approaching it rather than simply not eating for the next few days.
Take Home Points
- Don’t panic when you go off track, be mindful of your mistakes, and make sure they don’t happen frequently.
- Assess what is causing you to make mistakes, is it trigger foods? is it your support network? Is it your friends or family? Social Occasions? Write it down and keep it in clear view!
- Know that there are solutions within your power to fix your mistakes, use these when you can.
If you follow some of, or all the above solutions I can guarantee that you will no longer screw up your diet, you might make mistakes, we all do, but you will be back on track.
If you’ve screwed up you diet too many times it could be because it’s not right for you, need help finding the right one? Get in touch.