How to get back on track after a break

After a fun weekend, a holiday or just a random few days of losing the plot or going off track, you may find it difficult to get back to your fitness routine. While it may be challenging to get started, here are a few things that you can do that will ease you back into your routine.

1. Drink plenty of water.

Because the first thing we forget when we go off track or have an indulgent few days is to hydrate.

This is important because without enough water we tend to overeat, not sleep well and recover slower (be it from training or partying).

For the next few days drink 40-50 ml per kilo of bodyweight. Then switch to 30-40 ml per kilo of bodyweight after that based on weather and activity and continue with that.

2. Load up on veggies.

Because veggies are not part of most vacations or festivals or fun weekends. And because veggies, in addition to being nutritious, are filling and help you eat fewer calories.

This is necessary because the days of indulgence have the opposite - plenty of calories and very little nutrients.

For the next couple of days, have 3-4 cups of veggies per day and then get back to your regular 2-3 cups per day.

3. DON'T overdo exercise.

Because exercise doesn't burn too many calories.

Even if you add 30 minutes to your 60 minutes training, that will only burn 200-300 extra calories while an indulgent weekend could add anywhere from 1500 to 4000 extra calories.

And because overdoing exercise will possibly beat up your joints (which will make it hard for you to exercise regularly) and burn muscle which is counterproductive in every way.

4. Reset your sleep.

Because overeating, eating late, salty rich food and alcohol all disrupt sleep quality and quantity.

You may not realise it but it is happening and that is resulting in you not feeling a 100% on the days to follow.

This residual effect usually causes us to make suboptimal choices in the following days which results in us struggling to eat well and move regularly, which in turn disrupts sleep and so on.

5. Eat more lean protein.

Because lean protein is more satiating than most foods and can help you reduce the amount of food and calories you consume.

This is important because you tend to eat a lot more without your knowledge when you are having fun and going off track. So, when you want to pull things back a bit, lean protein helps you stay satisfied.

6. DON'T beat yourself up.

Because going off track, having fun, indulging over the weekend are all part of life, and you need to learn to handle these without hurting yourself.

Beating yourself up, shaming yourself and starving yourself are NOT positive or health promoting practices in the short or long term.

They are simply your reactions to the guilt associated with indulging.

Yes, it is hard not to react. But take a moment to assess what beating yourself up does to help.... Nothing at all. So, snap out of the negativity and focus on making smart choices from here on!

Comment below if you find these helpful!