How to Get Back on Track?

Do you ever feel discouraged after a holiday weekend? You might have consumed food you would not normally consume on a daily basis.  It is normal to feel a little discouraged and wonder how you can get back on track. The good news is nutrition does not have to be perfect so all you need to focus on is hopping back on the wagon.  One to two days of bad eating will not inhibit you from achieving your health and fitness goals. 

Here are 5 tips to get back on track after a holiday:

1.       Go to the grocery store

It is hard to get back on track if you do not have food in your house.  Make a plan to go to the grocery store even if you missed your normal Sunday trip. Go to the grocery store on a different day to stock up on healthy options.  If you do not have time to cook, consider utilizing the crockpot, cut up fruit and vegetables, or buying pre-made salads or meals at the store.

2.       Go for a walk or make a goal to move more this week

Try not to be sedentary this week and make a goal to walk around the office, take a conference call while standing, park further away, use the stairs, or even go outside for a walk.  If you have an activity monitor, make a goal to get more steps in this week. It can be as simple as moving more during the day so find what works best for you and your schedule.

3.       Drink water

Make sure you are hydrated throughout the day by carrying a water bottle with you.  We should aim to consume half our body weight in ounces of water.  It will help us flush out some of those toxins we might have consumed over the holiday.  If you struggle with water intake, try adding fruit in it to give it a different flavor and set an alarm throughout the day to make sure you are reminding yourself to drink water.

4.       Increase fruit and vegetable intake

Get back on track with eating fruit and vegetables with your meals. Fruits and vegetables have vitamins, minerals, fiber, antioxidants, and phytochemicals. The fiber can help us regulate digestion that might have been hindered from holiday eating. Of course, the nutrients in fruits and vegetables will give our body the nutrients it needs for optimal health.

5.       Get enough sleep

It is important to get back on track with sleep.  During a holiday weekend, you might have friends or family in town which can interrupt your normal sleep patterns. You should aim for 7-8 hours of good quality sleep for your body to fully recover.  Try to put those electronics away an hour before bed and make sure you are sleeping in a cold, dark room to increase quality of sleep.

I hope these tips were helpful in helping you get back on track.  As always, let me know if you have any questions.


Staci Tobolowsky, MCN, RD/LD