SCREWUP: Marathon TV Pig-Out
- Eat Breakfast the Next Day: "Starving yourself is a bad idea," says Jim White, R.D., a Virginia Beach, Va.-based dietitian. "It just slows the metabolism down." Have a high-fiber, low-glycemic breakfast like oatmeal. You'll feel full longer, making it less likely you'll overdo it at lunch.
- Trim Tomorrow's Calories: Cut 500 calories off tomorrow's meals. It's easier than you think: Choose sugar-free instead of regular, vinegar and oil rather than creamy dressing, baked not fried, mustard instead of mayo, and fruit over chocolate. If your pig-out was especially bad, repeat for a few more days.
SCREWUP: Boozing with the Guys
- Drink Up, Again: Beyond all those calories you chugged, alcohol dehydrates the body, impairing aerobic capacity and endurance. Drink 64 to 84 ounces of water. Eat fruits like apples, blueberries, and cherries, which have a high water content, says American Dietetic Association rep Amy Jamieson-Petonic, R.D. They'll help restore fluid balance and fat-burning capabilities.
- Eat Regularly: Go for grilled meat, plain nuts, Greek yogurt, or raw vegetables. Eating a little bit of food every three to four hours will help to prevent swings in blood sugar and speed your recovery.
SCREWUP: Lazy Business Trip
- Hit the Gym Hard: Make up for lost ground (and pounds gained) with a week of intensified workouts, says White. Shorten the time between sets, bang out more reps or add sets to your workout, and increase your typical cardio time by 10 minutes.
- Eat Clean: "Be hyper aware of your diet," says Jamieson-Petonic. Base your meals around fruits, vegetables, and whole grains for the next few days; stick to lean, healthy proteins; and avoid sugary, high-fat treats.