How Do I Get Back On Track With My Diet After The Holidays?

The time between Thanksgiving and New Year’s day presents some real challenges for those trying to eat healthy and lose weight. The holidays are great and it is a lot of fun to eat and drink a bit more during this time. Just about everyone puts on a few pounds by New Year’s Day.

However, for many of us, the unhealthy eating continues well into January and even February. This is mostly due to swings in blood sugar that result in increased hunger and cravings for refined carbohydrates, which were likely consumed in large amounts over the last several weeks. The more we eat bread, pasta, white rice and sugar, the more we want these foods.

A couple of extra cheat meals and a few pounds gained during the holiday season are not much of a problem. But if the disordered eating lasts for months, you will put on some serious weight. Even my most successful and dedicated clients will struggle during and after the holidays. Here are a few strategies that help them get back on track:

1) If you have eaten more refined carbohydrates during the holiday season, you will have an increase in cravings for them. You will also be more hungry in general. Step one is to mentally realize this. Tell yourself that you will be hungry for the wrong foods, but will not give into them. Getting your head right and understanding the origin of the cravings is very helpful.

2) Write down your food for 2 weeks. It adds a layer of accountability that gets you back on the right track. A great free app to help you do this is MyFitness Pal.

3) Go to the grocery store and load up on all of the right foods. Make it easy to eat healthy. Similarly, get all of the unhealthy foods out of your house. 

4) Plan your meals ahead of time. Think about what you will eat for breakfast, lunch and dinner for the next few days or even a week.

5) Try to limit eating out at restaurants for the first week or two. Restaurant meals usually have a lot more calories, fat, salt and sugar.

After a week or two of eating right, you will find that your blood sugar has stabilized and the hunger and cravings for the wrong foods will start to calm down.