My THM Recovery Plan
When you eat off plan and need to get back on plan.
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I am going to share with you 10 things that will help you get back on plan after eating off plan. This is not medical advice , just encouragement from a Mom that has been trying to keep healthy.
1. Stick to my 5 challenges.
A few months ago I make a video on my YouTube channel with these 5 challenges. I have them written down on a 3×5 card, that card is stuck on a cupboard in my kitchen, right where I can see it each day. If you would like to know what those 5 challenges are you can go check out my video here.
This is key to better health and a better you. Make sure you are drinking enough water each day. I have a large purple water bottle by my side everywhere I go. Even if I am just staying home. Did you know that our bodies are made up of mostly water? Adult women have more fat tissue than men, whom have more lean tissue. Since fat makes up more of our bodies than men, we have about 55% of water. Isn’t that crazy? So drink your water. Drink roughly 9 cups a day. There is a formula by dividing your body weight by your age and multiplying how many children you have or something like that, Oh, I am kidding. There is some sort of formula though, just Google it.
3. Eat a salad for lunch and with dinner
This one will help you jump right back on track for sure. Think about how little salad we eat. Honestly…not as much as we think we do. Have a big Fuel Pull salad for lunch than a neat side salad with dinner or the other way around. However you do it just make sure you do it. Your body will thank you for it.
4. Make some on plan sweets.
How many times have we searched through our cupboards hoping to find some hidden chocolate? A Lily’s chocolate bar or chips? We want sweets and we want them NOW!!!!!! If we plan ahead so we do not eat off plan then we will have better success on THM. Make ahead some Cry No More Brownies or Fudgy No Bakess. Whip up a batch or 2 of Skinny Chocolate to keep in the freezer for when these cravings hit. Be prepared!!!
5. Each day make a sipper that you did not drink the day before.
This may require a little extra work or planning. You want to make sure you have the Oolong tea for the Shrinker and the ACV for the GGMS. Check out the other sippers and try a new one. I love the Winter Wonderland Sipper. Very refreshing on a hot day or drink it warm on a cool day. Pumpkin Pie Sip is another favorite. Check out Pinterest for new ideas. Challenge yourself with trying a new sipper each week or each day.
6. No more GRACE, you have given yourself enough.
I have a very encouraging video on my YouTube channel on Grace. Go check it out here. When we go through rough days Grace is something we should give ourselves, When we go on a vacation and eat off plan or have a special outing with off plan foods everywhere, give yourself a cheat day then jump back in the next day. That is when you should give yourself some grace. Not when you have been eating off plan for days and weeks and just don’t have the will power to get back on. No more grace!!!!
7. Eat more FUEL PULL snacks
How are you doing with fuel pulls? Do they scare you? Have you conquered them? Having them will help you out so much. They are low in fat and low in carbs. Make a list of some and keep that list in your kitchen so you are ready to make one. Or even plan ahead more and make a few ahead of time. These are important to eat. Some days we eat a lot of heavy S meals or lots of dairy. A good Fuel Pull will do our bodies good. I have a few suggestions for these when I did my 2 weeks fuel cycle. You can see them here.
8. Make sure you are eating E meals.
You can plan to have one each day or every other day, however you do it make sure you are doing it. The easiest E meal to have is oatmeal for breakfast. That is when you can get your fruit in. I know many Mamas are worried they are not getting enough fruit in. Are you eating any E meals? Eat your E meals!!! Perhaps a good E shake is what you may like. They are quick and easy. Check Pinterest for new recipes. For dinner make a meal for the THM cookbook or check online for new ideas,
9. No stepping on the scale.
For at least a week. Or more if you can handle it. Ha! Trust me, I know the temptation of stepping on it each day. Perhaps hid it or tuck it away so you are not so tempted. Our weight changes throughout the day so it will be a different number each time you step on it. We do not need that discouragement. Once a week is enough to see a change but once every 2 weeks would be even better. When I did a 2 week fuel cycle I was tempted each week to see how much I lost but I didn’t, I stayed strong and waited the 2 weeks. You can do it!! I know you can!! You keep eating on plan and the scale will smile at you.
10. Start a food diary
This one is so very helpful. If you were to write down everything you ate you would know where you went wrong if you did. Or be encouraged by your faithfulness to eating on plan. You could journal next to it about any temptations you overcame or obstacles that fell your way or even how you felt. We can use this to encourage ourselves in the weeks after writing in it. It will give us ideas of foods to try again or eat more of. I will help you to see if you eat more of a certain food or not enough. Trim Healthy Mama is heavy in dairy in some recipes. Eating a lot can cause a stall. By writing down what you eat you can look back and see the cause of a stall. It may be not enough veggies or to much dairy. Ya never know, it is possible to be something that simple to change. So, write it down and take a good look at it and make it work.
I pray this post is encouraging to you and helps you jump back on plan. They are just a few simple steps that I have tried that have helped me stay on plan after falling off. Keep up the good work and keep going.
Here is my video on these steps. Go and watch.