One bad meal won’t break you, just like one good meal won’t make you.
Ditch the “all or nothing” mentality.
The mentality that if you have one donut at the office on Tuesday morning you’ll say, “Welp, I messed up. Guess I’ll enjoy the rest of this week and start again next Monday.”
Or, “I already ate bad this morning, I’ll just make this my cheat day and get back to it tomorrow.”
No! Nutrition, and any other aspects of fitness, are NOT all or nothing. Conditions will never be perfect.
You’ll get invited to that midweek birthday dinner. You’ll run out of your prepped meals on a Wednesday. You’ll have a few too many Oreos when you get that late night craving.
The key is to not let those little slip ups set you down a long, recurring path to mediocrity. Instead, build strong nutritional habits so when those slip ups inevitably happen, you can jump right back into your routine and keep making progress.
Here are a few habits that help me avoid the “all or nothing” mentality:
Track Your Intake
Set calorie and macro targets and use MyFitnessPal to track your food. You’ll realize that one donut will not ruin the entire day. You also may realize that some of the “healthy” food you’ve been eating isn’t so great after all (or you’re just eating too much of it).
You can get by without doing your own cooking, but when you have to go out to eat for every meal, temptation is at every corner. Prepping your meals ensures that you’re conveniently stocked up on healthy choices.
If you know you’re going out for drinks and dinner that night, eat a bit lighter during the day. If you’ve got a barbecue planned for the weekend, stay tight to your diet throughout the week so you can enjoy yourself like a normal person. If you’re going out of town, look for some spots nearby where you can grab a healthy meal.