How to recover [from a bad day of eating]


We’ve all been there. You have a few days where you eat perfectly: a variety of fruits, vegetables and lean protein with some necessary carbohydrates. No desserts, sugary drinks, or unhealthy snacks.

After a few days or weeks of eating healthy, you cave to temptation. You have a full-on eating binge. You ate three bowls of pasta, a dessert or two, multiple cups of coffee, some chips, and anything else your doctor wouldn’t recommend to eat.

First, it’s okay. Bad days happen. You’re not perfect and you shouldn’t expect perfection all the time. Mistakes are part of life and you can recover from this. Disclaimer: I want you to know it’s okay to give into cravings. Treating yourself with a chocolate bar is not the same as eating dessert for breakfast, lunch and dinner. Bad days and treats are two different things.

Although it’s okay to allow yourself cheat days or cheat meals, you don’t want it to ruin your healthy eating or healthy lifestyle altogether. You’ll add some bliss in your life knowing you’ve taken the steps you correct your bad day, and make sure you focus on tomorrow.

Don’t dwell on your mistakes:

As I’ve said before, we all make mistakes and that’s okay. Don’t let your one day of bad eating affect your upcoming days. Think of it as a lesson learned. Move on, and make sure you don’t dwell on it. It will only make you feel guilty and make you feel worse.

Find your bad periods & correct them:

Do you tend to crave carbs in the morning, or do you eat ice cream late at night? We have times of the day where we feel the urge to eat poorly or make bad eating decisions. Find when you’re most likely to give in and fix it. Schedule time to workout in the evening to stop late-night snacking, etc.

Plan for the next three days:

I say three days instead of one day because it’ll take 72 hours for your body to adjust from the bad eating and focus itself on eating healthy again. Once you make it over three days, the desire to eat dessert and salty foods will decrease. Eating healthy will come more natural.

Focus on hydration:

Sometimes, we think we are hungry when we are actually thirsty. That’s because we jump to eating when we are bored, tired, etc. If you struggle to hydrate throughout the day, set a timer or reminder on a post-it note on drinking a certain amount of water. It’ll help reach your suggested intake.

Set a goal and stick to it:

Do you want to eat more vegetables throughout the day, or focus on your workout routine more regularly? Whatever your goal is: set it, stick to it and make it happen. You are capable of anything and you will achieve your goals with determination and discipline.

How do you recover from bad eating days? Make sure to leave a comment below!

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12 thoughts on “How to recover [from a bad day of eating]

  1. I try to stock my refrigerator with fruits and vegies that I like. Great tips. I do beat myself up when I have a bad eating day. Lately, it seems like a bad eating month. I love cold treats in the summer. I try to drink fruit smoothies, but I love chocolate shakes. Thanks for sharing.

    • Yes! Making sure you have the right food in your house means you’re more likely to eat healthier. Trust me, I’ve been having a bad eating “month” as well. But, we can get back on track and be healthy again. Thanks so much for your comment.

  2. I do similar things – lots and lots of water, herbal detox tea, lemon water too and really try and consume lots of vegetables and get things moving digestively. I also like to go for a run and sweat things out too to clear out the pores 😉

  3. SUCH A GREAT POST! You’re so right about the hydration part. I’m really going to focus on that. I think a lot of times I eat because I’m bored. So if I drink water instead, that might help limit my calorie intake. I’ve got a wedding dress to fit into in 4 months, so I need all the help I can get lol. Thanks for sharing! xoxox, Kayla

    • Congratulations on your upcoming wedding! Drinking more water will definitely help with cutting calories a little and flushing out any bad toxins you don’t want in your body. Thanks so much for your comment 🙂

  4. Drinking water is a huge one for me. Sitting at a desk all day it’s amazing how many times I think “I’m hungry” when I realize it’s just that I’ve been sitting still for so long my body is BORED. When this happens, it’s time to drink a glass of water then go for a quick walk outside to shake things up!

    great tips!

    • Yes Laura! That’s such a great outlook. Especially at work, it’s important to take a quick five minute break for some water and maybe a quick walk. It’ll help your body not feel bored and reduce any feelings of hunger. Thanks so much for your comment.

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