I hope that your Thanksgiving was filled with friends, family, and delicious food (if that’s the Thanksgiving you wanted.) Whatever yesterday looked like for you, I hope you enjoyed it. If you were like most people, you probably over-indulged on some delicious food and wonderful beverages yesterday (and maybe even a bit today!)
Yesterday was just one day. The most important thing to remember is that it was a special occasion and you deserved to enjoy it. Don’t let one meal (or even a day full of meals) throw your momentum, goals, and progress off track.
However you handled your food and beverage intake, don’t beat yourself up over it. Yesterday is over, and today is a fresh, new day. Don’t let yourself feel guilt over yesterday and don’t let it derail any progress you have made.
The best thing you can do TODAY is to make sure you are making good choices and starting the rest of the year off right!
Drink plenty of WATER.
Water is needed for all metabolism processes. Water keeps your cells alive, regulates body temperature, removes waste products (especially byproducts of fat breakdown), and acts as a lubricant around your joints, brain and spinal cord.
Water also helps in general regulatory processes, which can assist in differentiating thirst from hunger. Over 50% of the body is water, which means in the same way gas is needed to help a car run, water is needed to help a body run. Water is really important to the human body functioning!
In addition to general health needs, athletes need water for performance. As little as 2% dehydration can lead to diminished performance.
WORKOUT or go for a WALK.
Yesterday was fun, and you should have enjoyed it guilt free. Today, it is time to get up and get moving again. It doesn’t have to be a grueling 19 mile workout or hours at the gym. It can be as simple as your regular 1 hour class at the gym or even a walk around the neighborhood.
You won’t have lost anything by not working out yesterday. You won’t even lose anything if you take the rest of the weekend off from working out. But consistency in your routine will keep you moving even when you don’t want to.
We are officially in the “holiday season”, and people often want to give themselves a free pass until after the new year. If you keep up with your routine over the next month you will be so much further ahead come January 1st. Even if you drop the frequency and intensity of your workouts, doing ANYTHING is far better than doing nothing for the next few weeks. AND, it will then be so much harder to get going again after an extended break.
Winter is here. The days are dark and cold. Working out is a great way to keep yourself both mentally and physically healthy. Start by simply going for a walk TODAY.
Snack on some VEGGIES.
Leftovers are plenty the day after a big feast. You will likely continue to munch on all of that great food. Do yourself a favor and be sure to include some extra veggies today. Remember the plate method for meals – half of your plate covered in non-starchy veggies. Then the remaining half of your plate divided among your protein and other grains/starches.
You are likely off of work today as well. And sometimes we get bored and mindlessly snack. Be prepared with some fresh cut fruits and veggies to take the place of less nutrient dense and healthy options.
Take a NAP. YESSSSS
Yes – you read that right! Take a nap today! The holidays are often stressful with additional expenses, preparing large meals, and extra family and friends. Or maybe it is all stressful this year because we CAN’T do all that. Take a moment for yourself and just take a nap. Recharge your battery. My guess is we are all somewhat sleep deprived these days and getting some extra sleep will do your body and mind a lot of good.
Try not to sleep for too long though…this is just a nap to recharge and revitalize.
Get back to HEALTHY EATING.
It will be easier to stick to your plans and goals if you get back on track as soon as possible. Go back to your meal planning and prepping. Plan and prepare your snacks. Thanksgiving was just one day and one meal. It is not a free pass to eat whatever you want for the rest of the month and into the new year.
You will feel better sticking to your plans and goals – especially when the new year rolls around and you are already practicing good habits rather than just starting them (or starting them over.)
Just think about how much progress you have made in the last month. Now think about how much progress you can make in the next month. Don’t let one day derail everything. Even with extra parties and special meals and days coming up, you can do this!
DON’T beat yourself up!
It is just one day, one meal. You won’t gain extra pounds and you won’t lose muscle mass. Enjoy the day guilt-free, but be sure to take steps to get back on track sooner rather than later. One day is just fine, but don’t let it turn into weeks. The “holiday season” is really only a few days. Enjoy those fews days as they come and do it guilt-free. But, in order to do that, the other days have to be under your control.