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Ask the Dietitians
Registered Dietitians Answer Your Questions about Restaurant Nutrition

How to Get Back on Track After a Weekend Splurge


These dietitian tips can help you quickly get back on track with your diet, healthy lifestyle and goals after a weekend splurge.
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Q: I went overboard during the holiday weekend! How should I get back on track after my splurge weekend?
 
Weekend splurges.  They happen to everyone from time to time.  The key is to make them occasional detours (not every weekend) and to get right back on track with your healthy lifestyle and goals as soon as possible.  These tips can help you ditch any guilt and help you put that weekend splurge in the rearview mirror:
  • Reframe and refocus – It’s easy to fall into negative self-talk after a splurge weekend.  Instead, own that you made and thoroughly enjoyed some more decadent choices over the weekend and then move forward with your healthier lifestyle to reach your goals.  As dietitians, we recommend a total diet approach that is good-for-you foods most of the time with room for some decadence.  Food shouldn’t make you feel bad!
  • Pack in the produce – Loaded with nutrients and fiber, fruits and vegetables are an easy way to get back on track.  Follow MyPlate recommendations and make half your plate fruits and vegetables to help curb cravings, keep hunger at bay and fill in any nutritional gaps you may have from your weekend splurge.
  • Drink up – Your weekend splurge may have left you a little dehydrated. Make sure to get at least 8 glasses of water a day as you head into the week to help prevent false hunger cues and rehydrate your body.
  • Start moving – Did your weekend include more lounging than lunging?  Get those muscles moving again ASAP to boost endorphins and help burn some of the extra calories you may have enjoyed.  From walking the block or playing with the kids to a seven-minute circuit or full cycle class, the sooner you jump back into your fitness routine the better!
Make room in your healthy lifestyle for the occasional weekend splurges when you opt for Healthy Dining menu choices at restaurants.  Dietitian-recommended menu choices like these, loaded with fruits, veggies, lean proteins and whole grains, can help you make the best choices part of your regular routine:
 
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Registered Dietitians Answer Your Questions about Restaurant Nutrition

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