What to do when you’ve cheated on your diet

I blew the sugar detox BIG TIME today. It was the perfect storm of bad circumstances. I didn’t eat much breakfast this morning because I forgot about a doctor’s appointment. The appointment was one of those really unpleasant ones. Then I got stressed out about a scheduling mishap with a cooking demo I’m doing this Wesnesday. Finally, I spotted my kryptonite at work: shortbread cookies from Scotland. Tired, hungry, and PMS-y, I had one… And another… And when I was counting the wrappers in my trash can after this disaster, I counted 19. Eeek!!

I’m sure this has happened before to even the most motivated dieters and detoxers. Here’s how you can recover quickly and be back on track in no time:

1. Forgive yourself. Be kind! Don’t beat yourself up about this. Even a BIG slip up (like mine) doesn’t have to derail you for good! You’re human- you can’t be perfect all the time.

2. Think about how you feel physically. Are you bloated? Jittery? Distended? Sleepy? Nauseous? Take note of how you feel and use it as a reminder that the temporary pleasure of eating the junk food you’re craving comes with some unpleasant side effects.

3. Drink tons of water. Think about how the water is going to help clean you out! The more water you drink, the better. Give yourself credit for doing this. Try some mental praise like, “good, drinking water shows that I am capable of making good decisions!”

4. Reflect on what caused you to make the bad food decision you made. Was it a circumstance? A tempting food you shouldn’t keep around? Were you thinking too much about something that’s not part of your food plan? Identify the trigger and come up with a game plan for similar situations in the future. For example, if browsing the Pinterest dessert boards makes you crave unhealthy treats, make the decision to stop looking at “food porn!” If you know Cheetos are too much of a temptation, don’t keep them in your house.

5. Don’t skip your next meal! You may be tempted to, but skipping dinner tonight or breakfast tomorrow can cause you to slip up again and send you on a roller coaster of out of control hunger. At the very least, have a green juice for some refreshing nutrition you can feel good about!


6. Do something to concretely determine that you are back on track now. Don’t wait till tomorrow! One bad choice won’t take you very far off the path to better health. In fact, the ONLY healthy choice you have to make is your very next one! Take it one step at a time.
Sometimes it’s nice to paint your nails as a symbolic way of drawing a clear line to remind yourself that now you’re going to be back on track with making good decisions.

7. Have some fun to cheer up! Dance, listen to your favorite song, go window shopping, or take a fun fitness class. That’s what I decided to do tonight! After my stomach settled, I drove to Elevé for a workout I hadn’t tried before.


Elevé offers different types of trampoline fitness classes, including HIIT training, flexibility, dance, and core. Tonight’s class was a combination of plyometrics and strength training with free weights. What a pretty studio!



The instructor, Alejandro, had a great teaching style and lots of energy! I loved his music, creative exercises, and the the burn I felt afterward. He was kind enough to let me take the class barefoot… I had left my sneakers at work.


I’ll be sure to tell you about the other classes at the studio as I try them, but so far I can definitely recommend checking Elevé out for a free class!


Can’t wait to bounce around on one of these next time!


So the moral of the story is that you don’t have to hate yourself for messing up your healthy eating plan. It won’t matter in the long run! Just stay positive by following the tips I mentioned. If you have any ideas to add, I’d love to hear them!

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