A healthy weight loss strategy is a marathon. Not a sprint. And – to build upon that metaphor – during your run, you’ll certainly alter your pace according to your surroundings, and you’ll likely stumble from time to time.

It’s chocolate-glazed donuts that break my stride most often.

The point here is that it’s never about the stumble. It’s about the getting back up.

Here’s the key point to remember, one high-calorie meal does not have to ruin a good diet day. Likewise, a few bad days don’t necessarily have to derail a diet strategy. Pick yourself up, reassess your situation, take stock in your health goals, think about what influenced your poor decisions, and regroup.

Eat breakfast.

Combining fiber and protein at breakfast helps satisfy hunger longer while giving your metabolism an extra kick. Try this breakfast: 2 high fiber wraps with egg whites or some smoked salmon.

Drink water.

Dehydration can mimic the symptoms of hunger and drinking plenty of water can help you feel comfortably full. That eight glasses per day advice you remember from grade school is a bit of a generalization, but if you can total out at 48 to 64 ounces of water per day, you will almost certainly feel less hungry throughout the day. And less hunger translates to less temptation.

Fill up on fiber.

Dietary fiber has zero calories, which is why fiber-rich foods are filling on relatively few calories. Delicious high fiber foods include: raspberries, pears, apples, beans, artichokes, broccoli, spinach, and more.

Grab a smart snack.

Have a filling snack around mid-afternoon and you won’t be ravenously hungry come dinner. Good choices include a serving of whole grain crackers and low-fat cheese or a half-cup of Greek yogurt topped with crunchy high-fiber cereal or berries.

Go light at night.

Fill up on a light and nutritious meal that combines fiber and lean protein, such as broiled fish with a side of fiber-rich veggies such as spinach or broccoli.


Nothing exorcises the negative feelings of overindulgence quite like exercise! (See what I did there.) But, it’s true. A workout is simply good for you – and that’s great – but it’s also the perfect mental and physical reset to get you back on track following a diet derail.

Want to learn more tips and get additional insight on getting re-inspired following a stumble during the marathon? We can help. Call us today or click the Schedule an Appointment button above and let’s lace up your running shoes.