A Healthy Transformation

A blog about diet, exercise, and health

A Bad Day June 14, 2010

Filed under: General health — fitnessie @ 4:19 am

Today’s post isn’t going to be full of cute pictures or witty quips.  Why?  Because today, my friends, is a bad day.

No matter how healthy you are, how much you exercise, or how well you eat, you’ll be sure to have a bad day sooner or later.  Maybe you didn’t make it to the gym as often as you normally do, or maybe you broke your diet this week, or maybe you’ve just got wicked PMS.  So here are a few tips on how to deal with a dreaded bad day, and how to not let it turn into a bad week, month or year!

  1. Remember that you are human. No one is perfect, and you are not an exception to this.  There’s no sense in beating yourself up over that chocolate chip Belgian waffle or missed gym class all week.  Put it in perspective.
  2. But don’t make a habit of it. Now you’re feeling depressed about your indulgence– which makes it much easier to skip the gym, eat a comfort food, and curl up on the couch in your favorite pair of “i feel fat” sweatpants.  But be strong!  Don’t turn this into an excuse to completely abandon everything you’ve worked for.  The hardest part about this for me is the diet.  I don’t crave it if i don’t eat it, but one sugary sweet indulgence completely kills my will power.  So I try to stay busy and active.  Is there something you’ve been wanting to do that doesn’t involve sitting at home close to your ice cream packed fridge?  Now’s the time to do it.
  3. Ignore the scale. You know what you weigh.  You know that one day isn’t going to make you gain any significant amount of weight– I find it hard to believe that anyone can eat 3500 calories and be perfectly sedentary for 24 hours, so as long as you didn’t do that, that extra pounds the scale is showing is just bloat.  Don’t freak out, and don’t consider that weight your new weight.  If it’s on your weigh-in day (like it was for me), just skip the week.  In the end, that’s healthier for my self-esteem than writing it down and sticking with the routine.
  4. Don’t overcompensate! After an indulgent day, it’s tempting to “make up for it” the next day by going nuts at the gym or “fasting” (which, let’s be honest, is just a fancy way of saying starve yourself for a day).  Try your best to just go back to your normal routine.  Eat healthy food at regular meal times, and work out however you usually would.  Your body may have even appreciated the indulgent day– switching up your normal routine can sometimes jump-start a weight loss, even if it’s sitting on your ass eating potato chips all day– IF  you go back to your normal routine after.  Remember, crash diets and exercise might work in the short-term, but whether it’s in a week, month, or year, you’ll gain the weight back.
  5. Set a “cheat” day. It’s important to take a day off sometimes!  So schedule one in.  Once a week (my day is Friday) allow yourself to have a treat.  I usually pick dark chocolate covered pomegranate seeds and chocolate sorbet.  But I choose the day and the snack.  I am in control.  I don’t feel like I’ve given in to an unhealthy urge.  Also, try to take a day off from exercise once a week (though not on the same day as your treat).  Sometimes your body needs a day to recuperate!

Finally, know this isn’t easy.  Be proud of yourself for your efforts, don’t beat yourself up too hard, and get back on the healthy wagon ASAP.   Remember, you might feel different, but you don’t actually look different.  No one but you knows about your cheating.  In your imagination you look huge and bloated, but you actually still look like your gorgeous self!

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4 Responses to “A Bad Day”

  1. steff Says:

    you only take 1 day off from exercise a week?! holy moly! i need at least 2 days off per week or after a couple weeks i won’t have the energy to get out of bed. haha. that must be why your muscles can kick my muscles ass.

    • I actually don’t take any days off, technically… i just take some days easier. Like Saturday i’ll probably only do Bikram yoga and not do rocks and ropes or the gym also. I’m just addicted! It’s weird… i never thought i would be someone who works out so much… but with climbing, yoga, gym classes, and and then the weight room, it’s really fun/social!
      I give most of my muscle credit to climbing. Which you will have after we go climbing together and you get addicted!

  2. Nicole Says:

    If it makes you feel better I ate sooooo many hot wings on Saturday. I felt so guilty about it that when we went out to the bar later, I couldn’t bring myself to drink any calorie filled alcohol and just drank seltzer.


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