So summer happened and you fell off the bandwagon…

So you started your summer with the best of intentions. With the summer coming, you bought your plane tickets and a supply of whey protein powder. But just as soon as you started noticing results you were off to vacation. One dining experience led to another and before you knew it you fell off the bandwagon. This is so common. And SO ok!

Vacation is a time for doing what is out of the ordinary but now you are back and it’s time to get back to the routine. Unfortunately, returning to routine is often hard. Here are some tips on how to get back on track.

  1. First and most important- Don’t sabotage! Having gained a few pounds (whether that is 5 or 10) is not the issue. The issue is the story you tell yourself about those 5 or 10 pounds. Usually the story is a personal attack which will undermine your future attempts. Rather try this story line: “ I did it, I enjoyed it, and now I’m moving on…”

  2. Be prepared- Don’t attempt to start clean eating without being prepared for clean eating. That means clean out the pantry. Yes throw it all away! Stock the fridge with healthy options. Spend 5 minutes every night planning and prepping for The next day- including packing your lunch!

  3. Get moving- starting your day with movement gets your head in the right headspace for a healthy mindset. THink you don’t have time? Try starting with 10 minutes.

  4. Use meal replacements or protein shakes as an adjunct to a healthy diet. A high protein low calorie shake is a great breakfast alternative and also a great mid-afternoon snack by eliminating other higher calorie snack options, promoting satiety and a healthy metabolism by maintaining lean muscle mass.

  5. Stay accountable to yourself- whether that means weighing in weekly, tracking food on a app or tracking activity with some gadget, have some to what it is you are doing to stay fit.

Author
Dr. Adrienne Youdim

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