It’s hard for a lot of people to finally take the plunge and start their fitness journey. There’s enough information freely available that makes it clear that it isn’t just about exercising or eating right. You need to do both in order to be successful, but eating a healthy diet and maintaining a regular exercise routine is not always very easy.
It can be especially challenging to stick to healthy habits when you’re used to certain tempting foods you shouldn’t be eating. Cheat meals, while satisfying at the moment, can often leave us feeling guilty and discouraged when it comes to weight loss goals.
According to Tatiana Debique, President and Head Coach of The Bikini Prep Coach Co, it’s possible to indulge in a cheat meal without derailing your progress. In fact, she believes that a cheat meal can actually be beneficial for your body and mind, as long as you know how to bounce back afterward.
Here are some of Debique’s tried-and-true expert strategies for bouncing back from cheat meals and achieving your best body:
No Cheat Days
Debique recommends that you plan your cheat meals ahead of time. It’s also extremely important that you make sure it’s only a meal and not an entire day of indulgence. Overindulging will likely make you feel completely off track with your routine and could even make it harder to start eating healthy again the next day. Sticking to one meal allows you to limit how many extra calories and unhealthy ingredients you consume, while also avoiding the negative effects of overindulgence.
Hydrate
After indulging in a cheat meal, Debique suggests drinking plenty of water to help flush out excess salt and sugar from your system. Drinking water can also help you feel fuller and more satisfied, which can reduce the likelihood of further overindulging.
You should always aim to drink at least eight glasses of water throughout the day. Add some electrolytes to your water to help replenish any nutrients lost during your cheat meal. It’s an easy way to mix things up while reaching that 8-glass-per-day goal.
Get Back on Track
It’s necessary to get back on track with your healthy eating habits as soon as possible after a cheat meal. This means making sure your next meal is packed with nutrient-dense foods like fruits, vegetables, lean proteins, and healthy fats.
Don’t let one slip-up turn into a pattern of unhealthy eating. Instead, remind yourself of your goals and your progress so far, and use your cheat meal as motivation to get back on track and meet those goals.
What Nutrient-Dense Foods Should I Eat?
After a cheat meal, it’s essential to focus on eating nutrient-dense foods that can help your body recover and get the nutrients it needs. Fruits and vegetables are excellent choices, as they are packed with vitamins, minerals, and fiber. Lean proteins like chicken, fish, and tofu can help rebuild your muscles and keep you feeling full, while healthy fats like avocado and nuts can help you absorb nutrients and keep your skin and hair healthy.
Move Your Body
Physical activity is a major part of any healthy lifestyle, and it’s imperative after a cheat meal. Incorporating some form of exercise into your routine can help boost your metabolism, burn calories, and make you feel better mentally and physically.
You don’t need to do anything extreme, even a 30-minute walk or a gentle yoga practice can help you feel more energized and focused.
About Tatiana Debique
Tatiana Debique, President and Head Coach of The Bikini Prep Coach Co. is dedicated to helping women achieve their fitness aspirations. She is a NASM Certified Personal Trainer and a NASM Certified Nutrition Coach. To learn more about Tatiana and to discover how you can attain your fitness goals, visit: https://bikiniprepcoach.com/
