This has happened to all of us… you have been dieting for a while and going to the gym 2-3 times a week, and one night, you ate chocolate, or you drank alcohol at a party, or you ate a hamburger on the weekend and cheated on your diet. You felt guilty, and you don’t know what to do. First of all, this is a common experience that all dieters have. It doesn’t mean everything you have done is wasted about your diet. That’s why we shouldn't regret that indulgence.
One chocolate, ice cream, or cookie won’t ruin your day. You shouldn’t give yourself permission to erase the whole day. “That’s it, I ate chocolate, I give up.” Can you imagine doing this in any other situation? “That’s it, I snoozed my alarm and slept 10 minutes more, I won’t go to work at all.”
Of course not. When you make a little mistake, you just have to deal as best as you can. That’s exactly how it should be with your diet. You can have a fresh start the next day!
So here are some tips for after a cheat meal or cheat day.
Increase Your Water Consumption
Drink at least 2.5-3 liters of water a day. This step is one of the most important things to do after a cheat on your diet. Drinking water will help you lose the water weight you gained.
Drink Herbal Teas
Green tea, rosemary tea, fennel tea, and cherry stem tea will also help you lose water weight. Drink 2-3 cups of herbal teas a day.
Reduce Sodium Intake
Excess amounts of sodium will also result in edema (fluid retention). That’s why you should try to decrease your sodium intake. Stay away from processed foods, pickles, and broths that are high in sodium.
Cut off Carbs
Excessive intake of carbohydrates and sugar will increase water retention. This is one of the main reasons why you weigh more than another day after a cheat meal.
That’s why you should reduce white sugar, white rice, white bread, and white pasta. Instead of carbohydrate-rich foods, eat more protein and fat. For example, breakfast with eggs and a lunch with chicken salad will be better.
Increase Fruit and Vegetable Intake
Foods like cherries, pineapple, zucchini, apricot, cucumber, and parsley that are high in water will help you lose weight easily.
Exercise But Do Not Exaggerate
Exercise is a great idea. After a cheat day, exercising will help you recover easily. Try not to over-exercise and burn all the excessive calories you just ate. Stick to your normal exercise routine.
Skip The Scale
After a cheat meal, you may weigh more than usual. It’s not because you have gained fat, but rather because you've gained water weight after you ate foods that are higher in carbs and salt. Don’t forget that this weight is temporary.
The most important thing to remember in this is that there is no one who is unsuccessful, there is only the one who gives up. There can be some bumps on the road to your goal. Only you can achieve your goal if you don’t give up on yourself. So stay positive and focused! Don’t create excuses!