The Dr. Lam Show

5 Ways To Bounce Back After Straying From Your Healthy Diet

March 17, 2024 Dr. Lam
The Dr. Lam Show
5 Ways To Bounce Back After Straying From Your Healthy Diet
Show Notes Transcript

Have you slipped off the diet wagon? This isn’t the time to blame yourself or to decide that it’s a sign you should go back to your poor eating habits. Here’s what you should do instead that will put you back on the right track again.

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Dr. Carrie Lam, MD:

Five Ways to bounce back after straying from your diet. Are you forever trying to improve your diet, do you eat well for a few days and then find yourself falling back into old poor eating patterns. You're definitely not alone as many people struggle to eat a healthy diet these days for a variety of reasons and your diet is absolutely pivotal to your health and your weight goals. A healthy diet consists of lots of fruits and vegetables, lean proteins, whole grains and fats, and as low as possible in sugar, processed foods and saturated fats. Yet, it isn't always easy to eat this way. If you're like most people, then you make the resolution to eat healthy regularly, only to find yourself sliding after a few days, snacking on your favorite unhealthy snacks or grabbing a quick takeaway after a long day at work. It's normal and human to stray now and then. But what really matters is what you do next. you can either see your slip up as an impulse to do better next time. Or you can use it as an excuse to forget the diet altogether. And only one of these ways leads to better health and weight goal achievement. So if you have recently fallen off the wagon with your eating, here's what we recommend you do next. Don't blame yourself. Blaming yourself for straying will only make you feel bad and guilty and may cause you to abandon your diet overall. Instead, look to the future start making changes so that same issue doesn't happen again. What can you do if you've fallen off the wagon? plan. Research shows that humans can only make a certain number of decisions a day before they get decision fatigue, which can lead them to making bad decisions. So to sidestep this, plan what you eat for the next 48 hours so that you don't have to make any decisions and can't make any bad decisions, follow them. You can also focus on feel good activities. Often you'll find that you eat foods that are bad for you because you feel bad or tired and want to feel good. Instead of looking for food, look for activities that make you feel good, but don't include food. So that can include reading a good book, doing a workout, walking, talking to a friend, taking a bubble bath or meditating. If you want to get back on your diet, you can also do a workout. If you ate something you shouldn't then add an extra workout to your week. This will not only limit the effects of your slip up, but it will also help release endorphins and make you feel good. So just don't make your workout something you dislike, this isn't supposed to be a punishment. If you slipped off your diet, then maybe you're bored of it. So try something new. Try to change things up a little. a new salad recipe, a new class at your gym, or a new restaurant that boasts healthy meals that have been tempting you. a change really can make all the difference to your motivation and your outlook. So that's what we have today about how to so that's all we have today on how to get back on the wagon if you have fallen astray on your diet. Thanks for listening. I hope you got something helpful. Make sure you like and share for these great tips. And remember, we're here to always empower you to take control of your health.