A setback isn't the end
Nobody sticks to a diet with 100% perfection, nor should they. What matters is how you respond when things go off track.
First things first: no guilt
An evening of overeating or a weekend that got a bit out of hand isn't a disaster. It's simply data, information about what's proving tricky in your life at the moment.
Don't try to 'make up for it'
The biggest mistake is compensating for a slip-up by skipping food the next day, or exercising for hours on end. This usually reinforces the 'all or nothing' mindset.
What actually helps
- Get a proper night's sleep
- Simply eat your next meal according to your phase
- Drink extra water for the first 24 hours
- Go for a 30-minute walk
Work out what was behind it
Was it stress? Loneliness? Tiredness? Overeating often has nothing to do with hunger at all. Understanding the cause helps you avoid repeating it.
If it keeps happening
Do all your slip-ups fall on a Friday evening? Then plan specifically for Friday evenings. A social activity you've arranged, an evening with a friend, or a ritual that isn't centred on food can all help.
Asking for help
If you find yourself stuck in a pattern of repeated setbacks, a dietitian or psychologist specialising in eating behaviour can help. Get in touch via contact for a referral.