Fall off the weight-loss wagon? 3 easy steps to get back on track
I love those stretches when my eating is nearly picture-perfect: yogurt and berries for breakfast, salads for lunch, fish for dinner; plus, plenty of water and a couple of healthy snacks in between. (You know what I'm talking about, right?)
But inevitably something-like the candy dish at work-breaks my stride. On my way to a meeting, I'll help myself to a few peanut M&Ms. On my way back from the printer, I'll snag another handful. And so it goes. Before I know it, I've easily eaten more than a serving. Ick.
In the past, this sort of unplanned eating might have led me to throw in the towel for the day and just eat whatever I wanted and as much of it as I liked. But now I know the key to overcoming slip-ups is to forgive, forget it and get right back on track.
Don't let little lapses keep you from reaching your goals. Here's how to recover from a binge:
1. Ask yourself what happened. Were you trying to be too good? If you've been eating nothing but celery all day, of course, a bowl of chocolate is going to get the best of you. Pack your day with satisfying, diet-friendly meals and, if you have a sweet tooth, don't forget to save room for delicious low-calorie desserts.
2. Acknowledge the fact that you just ate your weight in pizza or ice cream, and then forget about it. Guilt begets more bingeing. You've worked too hard to succumb to that.
3. Get back on track ASAP. Make your next meal one that's low-calorie and healthful but also delicious and satisfying. Big salads topped with something that provides a good amount of protein, such as the EatingWell Power Salad (recipe below), which features turkey and Swiss cheese as well as plenty of veggies (mmm….), are good choices. So are soups, which studies show tend to be more satisfying than other types of foods.
EatingWell Power Salad
6 cups mixed salad greens
1 cup shredded carrots
2 tablespoons chopped red onion
1/4 cup dressing, such as Creamy Dill Ranch Dressing (recipe follows)
10 cherry tomatoes
4 slices roast turkey breast, cut up (3 ounces)
2 slices reduced-fat Swiss cheese, cut up (2 ounces)
Toss greens, carrots, onion and dressing in a large bowl until coated. Divide between 2 plates. Arrange tomatoes, turkey and cheese on top of the salad.
Makes 2 servings, about 4 cups each.
Per serving: 180 calories; 4 g fat (1 g sat, 0 g mono); 27 mg cholesterol; 19 g carbohydrate; 21 g protein; 6 g fiber; 757 mg sodium; 956 mg potassium. Nutrition bonus: Vitamin A (290% daily value), Vitamin C (70% dv), Folate (55% dv), Calcium (40% dv).
Creamy Dill Ranch Dressing
1 small shallot, peeled
3/4 cup nonfat cottage cheese
1/4 cup reduced-fat mayonnaise
2 tablespoons buttermilk powder (see Note)
2 tablespoons white-wine vinegar
1/4 cup nonfat milk
1 tablespoon chopped fresh dill
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
With the food processor running, add shallot through the feed tube and process until finely chopped. Add cottage cheese, mayonnaise, buttermilk powder and vinegar. Process until smooth, scraping down the sides as necessary, about 3 minutes. Pour in milk while the processor is running. Scrape down the sides, add dill, salt and pepper and process until combined.
Makes 1 1/4 cups.
Per 2-tablespoon serving: 19 calories; 1 g fat (0 g sat, 0 g mono); 1 mg cholesterol; 2 g carbohydrate; 2 g protein; 0 g fiber; 125 mg sodium; 10 mg potassium.
Note: Look for buttermilk powder, such as Saco Buttermilk Blend, in the baking section or with the powdered milk in most supermarkets.
By Nicci Micco
Nicci Micco is deputy editor of features and nutrition at EatingWell. She has a master's degree in nutrition and food sciences, with a focus in weight management. She's addicted to ice cream and pizza. But she also can't imagine going a week without eating sweet potatoes, salad greens or kidney beans. Kale and beets also rank at the top of her favorite-foods list.
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