• Integrated Fitness

OMG I had a snaccident!...now what?

Updated: Nov 11, 2019

It’s Saturday night and you have been consistent with your nutrition plan all week—high five you’ve got this! Then, seemingly out of nowhere, the snack attack sets in. It happens to all of us, no matter how good our intentions. You are looking at your kids' leftover chicken nuggets on their plates and say to yourself, “Well, it would be a shame to waste it!” and gobble them up before your brain has a chance to counter your initial thought. Then you notice the bag of your kids Halloween candy calling your name and say, “I’ll just have one.” Five minutes later and you see the pile, one wrapper turned into 15 candy wrappers! How did this happen?


You had a snaccident


So, you had a snaccident...now what?


First things first, don't freak out. Calmly take your hand out of the Halloween candy and take a deep breath. Snaccidents happen. Take a moment to think about what is really going on right now. Are you feeling stressed out, anxious, over tired? When we are overwhelmed with emotions or feeling tired, we reach for the high carb, high sugar snacks that temporarily raise our serotonin levels and increase our pleasure response.


In other words, sugar helps us feel better. But, a short while later our blood sugar drops and we are back to feeling tired and grumpy. Try writing down how you were feeling and what happened leading up to the snaccident. If you notice every time you have a stressful day at work or a lousy night's sleep you fall off the wagon, then it may be a good idea to find some other coping mechanisms.


If you fall down, get back up


You may be worried that your snaccident will completely ruin everything you have been working for, but fear not! You will likely see a jump in your weight due to glycogen stores increasing and water retention from the carbohydrates and extra sodium. As long as this is not a common occurrence, it will not totally derail you. The best thing you can do is to go right back to your normal nutrition and workout program. The added weight from the snaccident will soon be gone and you will be back on track for your goals.


Don't restrict your calories


The worst thing you can do is try to correct for the slip up by overly restricting your calories the next day or over exercising the day(s) after. This can cause a restrict/overeat cycle that will only lead you further off track. Instead, take a deep breath and consider what caused the over-indulgence. By simply going right back on your nutrition and workout program, you will be rocking and rolling towards your goals! Having trouble reining in your snaccidents? Connect with us to see how we can help!

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Integrated Fitness of Dover

44 Dover Point Road, Units H & I

Mailing Address: Unit H

Dover, NH 03820  *  603-343-5920

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