What To Do When You’ve Blown Your Diet – Saturday Strategy


So, it’s the day after an overeating session that was filled with foods that aren’t the healthiest. You’re feeling sluggish, run-down, maybe even bloated, a little guilty and not quite sure about what to do to undo the “damage.”

Keep reading and you will get exactly what you need to bounce back after you’ve blown your diet!

STEP ONE: Let Yourself Feel It

That’s right, sit with whatever feeling that comes up. A lot of times when you aren’t feeling great, you avoid the feeling. You may even avoid the feeling with more food, or some other type of distraction.

Here’s the thing: when you avoid any type of feeling, or stuff it down with distraction, it’s going to do what one of my favorite authors, Debbie Ford, calls the “beach ball effect…”

Have you ever tried to hold a beach ball under the water? What happens? You fight and fight and it eventually squirms out and pops right back up in your face. Same thing happens when you fight your emotions – and the popping back up in your face typically looks like more eating or another form of self sabotage.

Let’s face those emotions that are coming up once and for all!

  • What’s the emotion?
  • How does it feel?
  • Where do you feel it?
  • Are you strong enough to pull through it? (hint: YES you are!)

Emotions typically process out in about 8-9 minutes, so give yours a little time and any not-so-good emotion will eventually dissipate to the point that it’s manageable and not completely taking you over and driving your behavior.

STEP TWO: Forgive Yourself

That’s right! You’re human and so am I and there are 7 billion of us trying our best and making some messes along the way.

Ownership of your messes is the key to freedom. It’s fine that you aren’t perfect, no one’s actions can live up to the standard of “perfection” anyway. You can’t learn and you can’t move on until you forgive yourself fully.

Be your own best friend here. If a friend went off their path, what would you do? You would meet them with compassion and hopefully guide them moving on to something better.

STEP THREE: Find The Lesson And The Gift

The truth is, even though you may have some imperfections, everything that’s happening to you IS perfect. You are on your journey for a reason and there are incredible lessons and opportunities for growth all along the way.

Now that the emotion of anxiety around your choices has subsided and you have forgiven yourself fully, what is there to learn from this?

  • Did you eat enough throughout the day and give your body what it needs to thrive or were you too restrictive?
  • How can you insure you are getting your body what it needs?
  • How can you ensure that you pause next time before you go right for the food?

And my favorite lesson/examination of them all:

  • Is your “diet” or your way of eating the problem?

Yep, I said it! It may not be YOU! And odds are, if you’re dieting strictly, it’s NOT you. There’s a 95% chance (statistically/scientifically proven) that you will FAIL on any diet you try.

For the most part, diets aren’t sustainable. They trigger a part in your brain to go on overdrive in search of food. This part of your brain is irrational and when it’s triggered, that’s when it becomes hard for you to talk yourself out of it.

It’s a part of your brain that is automatic and unconscious; that’s why your “will-power” goes out the window in these moments, because the will-power is located in a part of your brain that is conscious.

In fact, when your survival mechanisms are triggered, it actually takes fuel that typically goes to the conscious part of your brain where all your higher thinking and self-control takes place and shuttles the fuel to the automatic part of your brain to drive you to eat. Ever feel like you can’t shake a craving after you’ve been “dieting” for a while? That’s why.

If this cycle of dieting, overeating, feeling guilty and dieting is on repeat, I urge you to consider the fact that you aren’t broken with a terrible self-control problem, you may very well be operating in a system that’s set you up for failure.

This in no way is dodging responsibility, in fact, it’s taking it and owning your health. Sometimes you get so stuck in a certain way of doing things that, even if you are getting the same frustrating results over and over again on repeat, you still keep your blinders pushed forward.

Take your blinders off and explore a little, there’s most likely a much better way to get you to your goals that is doable and will last for life!

You can slowly condition yourself to choose nourishing foods for your body and fill your body with energy and health-giving foods that make you feel alive. These nutrient-dense powerhouses are naturally going to be the types of food that set you up for sustainable weight loss and maintenance.

Stay away from the all-or-nothing approach and you will stay away from “falling off the wagon” and the never-ending “starting over tomorrow’s.”

You don’t have to live off a list of dos and don’ts and a meal plan for the rest of your life to control your eating, there is a better way that’s filled with joy and freedom!

STEP FOUR: Take Action

Take action based on the lesson you learned! This action should NOT be restricting to make up for the day or moment before, in fact, that restriction will trigger the survival response AGAIN and start the dieting, overeating, feeling guilt and dieting cycle all over again.

Instead, start off on the right foot with nourishing foods that will make you feel energized and alive! Green juices and organifi are fabulous compliments to any health-giving meal in these moments. They will help you detoxify, fight any inflammation that you may be feeling from the not-so-healthy food and help balance your body to feel amazing!


Brittany Brown

Brittany Brown

Brittany Brown is the founder of BeatingBingeEating.com, as well as the creator of the Beating Binge Eating™ Blueprint and the Food Freedom Forever™ Mastermind and Movement. She’s also an Organifi Ambassador.

After turning her own yo-yo weight loss and gain, binge and emotional eating and severe health complications around, Brittany now leads other women internationally to create a life fueled by freedom instead of diets, weight and food obsession as a Blogger, Speaker and International Master Coach. People come to her with issues around their health, eating and weight and a total transformation ends up taking place at their core.
Brittany Brown


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Glenn was in an accident with a hockey puck that made it so his mouth had to be wired shut! While he was going through recovery he found that Organifi Protein sustained him in a healthy way where he was able to maintain his muscle mass while still be able to loose weight.

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Glenn was in an accident with a hockey puck that made it so his mouth had to be wired shut! While he was going through recovery he found that Organifi Protein sustained him in a healthy way where he was able to maintain his muscle mass while still be able to loose weight.

-Tragedy Turns to Opportunity, Weightloss and Holistic Health
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