Getting Back on Track

Holidays are a treat. They are a time to connect with loved ones and celebrate as a family. But you know what's not so sweet? The sinking feeling that you may have overdone it with the eating. Don't be discouraged! A few days or even a week of less-than-perfect eating won't derail you. Although the scale may inch up during or after a holiday, keep in mind that weight fluctuations are perfectly normal. To gain an actual pound of body fat, you'd have to consume a lot of calories: 3,500 to be exact—and this is on top of what you normally eat in a given day. And even if the number on the scale does climb, that doesn't always mean that you've gained actual body fat. When you step on a scale, you're weighing muscle, bone, body fat, water (one gallon weighs eight pounds), undigested food, and waste that your body hasn't eliminated yet. And don't forget that some foods weigh more, even when they don't provide more calories. For example, one half cup of black beans weighs about three ounces, but one tablespoon of olive oil only weighs about one-half ounce, even though they have the same number of calories. If you eat foods that are "heavier" due to their water or fiber weight, you may weigh more on the scale until all of the food has been digested and the waste has been eliminated. So don't stress about what or how much you ate. Instead, focus on getting back on track with your workouts and healthy-eating plan. [Source]