In the days after going “off the rails,” here are a few things you can do to get back on track again:

 

• Drink water/electrolytes before bed the day of, if possible (especially if there was alcohol involved).

 

• Get plenty of sleep, even if you have to sleep past your normal wake-up time. The next day get right back on your normal bedtime routine.

 

• Don’t weigh yourself the next morning.

 

• Drink water or lemon water as soon as you get up.

 

• Get moving first thing. Go for a walk, do some gentle yoga or stretching at home.

 

• Have your usual coffee or tea. Have a healthy, light breakfast with lots of protein and veggies. Help out your digestive system with ginger tea (or mint tea).

 

• Go easy on the salt. Avoid sugar and processed foods/carbs.

 

• If you have leftovers from cooking or your host sent you home with leftovers, you don’t have to eat them. Toss them or freeze them for later.

 

• If you’ve been out of town and the fridge is empty, go grocery shopping. Buy fresh and pre-cut veggies.

 

• Eat light, like salad and soup. But don’t skimp on the protein.

 

• Hit the gym for a workout. It doesn’t need to be anything crazy. You don’t have to “burn off” the calories you ate. It doesn’t work like that anyway. You might not have the energy for cardio or an intense bootcamp. Do a strength training workout immediately after the binge day. And the following day do cardio.

 

• If it’s safe for you, sit in the sauna after your workout.

 

• Continue to drink lots of water. Hit your goal of 100oz daily.

 

• Wait a full week before your next treat or cocktail.