HOW TO GET BACK ON TRACK | 5 Healthy Diet Tips + Tricks
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HOW TO GET BACK ON TRACK | 5 Healthy Diet Tips + Tricks

December 15, 2019

– Hi guys and welcome back to my channel. In today’s video I’m gonna
be sharing all of my top tips with you guys on how to
recover, or get back on track after eating like absolute crap. If you guys are new
here, hello and welcome. My name is Becca and I
would absolutely love if you would subtribe to my channel if you are enjoying my videos. So that was you can join my little family here on YouTube. But today’s video is going to be all about how to get back on track
after being not so healthy. So in my last what I eat video, I was just totally real
and open with you guys about the fact that I was
super off my normal routine. I wasn’t feeling myself,
I wasn’t eating very well, I wasn’t working out. I talk about why I was like totally off my normal routine in that video. So in that video I kind of
eluded to how I was trying to get back on track, but I didn’t share any
specific tips with you guys. And I definitely have some tips up my sleeve that I wanna share with you. So that is what I’m gonna
be doing in today’s video. But before we dive into
all of my tips and tricks on how to get back on track
after not being so healthy. I do wanna start by saying,
we are all human okay. I may be a registered dietician,
but there are some times where I eat crappy food, I don’t work out. I am not health minded what so ever. We are all human, and it happens
to every single one of us. And with all of that being said, I just want you guys to know
that if you ever find yourself in a situation which, I’m sure you will, cause we’re all human and we all do it. But if you ever do find
yourself in this situation and you do wanna get it
together, get back on track, you don’t need to result
to extreme measures. Lik you know, you ate
badly for a week so now you’re gonna do a three day juice cleanse. Or you’re gonna exercise like crazy so you can burn everything off. You don’t need to do that. It’s okay. It happens to everyone. We can just you know, get back on track. It’s not that big of a deal. And for those of you that know me, who know that I am anti-extreme. So all the tips I’m gonna
be sharing with you, are very practical. They’re all very healthy,
you know, simple tips to administer to just
kind of help ease you back into your healthy lifestyle and get you back on track. Okay so my very first tip is a simple one, but a very important one, and that is you gotta drink your water. Especially after you’ve had a few days or a weeks or a few months or whatever it is of not eating very well, you have got to keep hydrated. We require water for so
many different processes throughout the body, so
if we’re not hydrated, we are just not going to
feel our best in general. Plus drinking lots of
water is going to help our digestive system just
kind of flush everyone out. Just get rid of all of
that crap that we just ate. No pun intended. And lastly and what I think
is probably the most important when it comes to getting back on track, is when we are dehydrated, a lot of the times the
signals that come across to tell us like, hey we’re thirsty, you know we need to drink some water, we need to get hydrated. A lot of times, those
signals get a little muddled when they’re coming through and they come across as cravings. So a lot of times when we’re thirsty, our body’s actually gonna say like, let’s eat some chips, or I really want you know, X Y or Z food. A lot of times they
come across as cravings. So when we’re trying to get back on track, we wanna make sure that
at least at a minimum, at the base line, we are hydrated. So we are at least knocking
out some of the potential weird cravings that can come across and keep us from getting back on track. My next tip doesn’t really
have anything to do with eating or drinking at all. And that is just to get busy. This always helps me so much. When I’ve had a weekend where
I just didn’t really eat very well, and Monday rolls around, I know that I have work to
do, I have to do, you know, this huge to do list, just
stuff that I need to get done. I know I’m not gonna be you
know, layin around on the couch, thinkin about food. I’m kinda bored, I wanna eat that. None of that is going to
happen when you are busy. Now I’m not saying to
completely ignore your body and get so busy that you’re not eating. You should still be
listening to your body, you should still be eating, you should still be fueling yourself with wholesome, nutritious foods. Very important. But if we stay busy,
it kinda just helps us to like tune out those
random, unnecessary cravings of foods that we don’t really need to eat, but we’re only craving em because we just ate a bunch of junk. So whether that is you
know throwing yourself into your work, if you’re at work, or like me, if you work from
home, just sitting down, and just getting some work done, and really focusing on that. Or maybe it’s just knocking
out some household chores. Whether that’s getting some laundry done, or cleaning the house. Occupying your mind with
something productive will just ease into getting back on
track, and keep you from snacking on things that you
probably shouldn’t be eating. My third tip is something
that is very important. And that is, get active. Get some physical activity going. You need to exercise. After you, are eating
like crap a lot of times, we don’t wanna work out because
we feel kind of sluggish, and we just don’t feel our best. Maybe our energy levels are really low, cause we just haven’t
been fueling our bodys with nutritious food. But one of the best ways
to actually get us out of that slump, is working out. So whether that’s you know, getting yourself outside to go for a walk or a run, or going to the gym, or maybe doing a at home workout. Anything that you can do to move your body and get sweating is going to help so much. Exercise releases feel good hormones, like dopamine and serotonin, which really just helps to life our mood. I definitely find that
if I’m craving something not so healthy for dinner, like I wanna order a pizza
tonight, and then I go workout, afterwards, I’m like I don’t
want that pizza anymore. Like get me some veggies and salmon, like I feel good. I wanna keep this going. I wanna eat well. So is definitely a huge helpful tip. My next tip is to eat lots and
lots of fruits and veggies. You probably saw this one coming. A lot of times when we
eat not so healthy foods, whether they contain like refined grains, or added sugars, afterwards
it’s going to make us crave those foods. After you eat a whole
pizza, you’re not like, I could really go for
some roasted asparagus. No, you’re like I want ice cream. So that is just like that
is just unfortunately how our bodys work. So it is important to make sure that you are really poignant and
mindful about the fact that like okay, I didn’t
eat so well over the weekend but it comes to Monday morning, I’m gonna eat lots of fruits and veggies, and whole foods and not processed foods. Because that is really
gonna help fuel my body and just get all those
micro nutrients that I need. And just make me feel really good. Also, fruits and vegetables
contain a lot of fiber. So if you’re having trouble
digesting all of the not so healthy food that you just ate. That fiber is gonna help
kind of move things along. And get that going. And the more whole foods you’re eating, for example, fruits and
vegetables, versus processed foods. The more friend they’re going
to be to your blood sugar. And blood sugar stability
is everything guys. Let me tell you. Blood sugar matters so much. When we eat a lot of junk food, or processed food that has
a lot of refined grains, or added sugars, it’s
unfortunately most likely going to send our blood
sugar out of whack. So you’re gonna en up getting
these really big peaks, and then these really big
dips in your blood sugar. And we don’t want that. Because every time we hit a dip, even if we just ate like
some kind of cupcake or something 30 minutes ago, and it’s still practically in our stomach. Our blood sugar’s gonna drop and our body’s gonna go oh no, we’re low on sugar, I need the carbs. Feed me the carbs, feed me the sugar. And then you’re just
gonna want another cupcake 30, 45 minutes later. So that just gets to be
ina vicious, vicious cycle. So if we’re eating whole
foods, that aren’t really processed, and they have a lot of fiber. And if we’re making sure to
also get in poly proteins and healthy fats, those are
also friendly to blood sugar. And going to keep it
very steady and happy, which is gong to keep our cravings at bay, and therefore much easier
to get back on track. My fifth tip is kind of a fun one. And this is something that I absolutely love to do personally. And that is to go food shopping. So some people probably think I am crazy, cause I actually like to food shop, but it really really gets me
excited about eating healthy. Especially if I’ve had like,
an off week, or weekend, or however long it may be. If I go to like Trader Joe’s, or my local grocery store, and I just pick up, some good produce, and I pick up some
different healthy snacks, maybe like some fruit and nut mix, or stock up on Almond
Butter, or Peanut Butter, things that I just, like
healthy little things, staples I like to have on hand. It gets me really excited
about eating healthy. Cause I’m like, oh, I have
all this like good stuff that I’m stocked up on. I don’t need to eat that crap, like look at all this you
know, yummy healthy food that I just got. So that is kind of a
random tip, but definitely something that helps me get back on track. So those are my five top
tips to get you back on track or recover after eating like crap. I hope that you guys enjoyed this video and learned something from it. Don’t forget to subscribe if you are new, and haven’t already. I would absolutely love to have ya. And of course, if you guys have yet to follow me on Instagram and Snapchat, I would love to see you on there as well. But that is all I have for this video. Thank you guys so much for watching it. And I look forward to
seeig you in the next one. Bye. (upbeat music)


  • Reply Esther Almo April 30, 2017 at 4:11 pm

    Love your videos!!!

  • Reply Jane Pugliese April 30, 2017 at 4:19 pm

    The clip of the kitchen looked great!!! Did you film the process??

  • Reply Ashley Pook April 30, 2017 at 4:22 pm

    Love your videos and these tips 🙂 could you do a video on vitamins you take and also drugstore makeup favorites!!!! Love your channel and will always watch

  • Reply Paula Merida April 30, 2017 at 4:29 pm

    Awesome tips Becca! Super helpful!!

  • Reply mrandmrsstackhouse April 30, 2017 at 4:29 pm

    Yeah! A vlog! I am trying to get back on track so this is helpful! Question…. what do you think of pleckus and itworxs. A lot of people I know use them. I am very leary of them!

  • Reply Brenna Lynch April 30, 2017 at 4:33 pm

    Can you do a video on meal planning specifically for weight loss? That would be great!

  • Reply Hannah Primm April 30, 2017 at 4:35 pm

    Great video! I always feel like a loser when I fall off the healthy train, but it feels so good to get back on 🙂

  • Reply hs gs April 30, 2017 at 4:44 pm

    lol Sarahs Day got the whole world jacked up on fruit and nut mix

  • Reply Green Glitter Beauty April 30, 2017 at 4:45 pm

    Love the video and those shorts in the thumbnail…where are there from? ?

  • Reply jay hulrs April 30, 2017 at 4:51 pm

    Love this philosophy. My First instinct is to punish myself and restrict my calories for days, but it always leads into an awful cycle. This is such a great way to look at things. And great for mental health

  • Reply Mariah Morris April 30, 2017 at 4:52 pm

    I so needed this video! I'm 24 weeks pregnant and last week I caved waaay too many times . I love your videos! You are so real and honest and your videos are so helpful

  • Reply Jaclyn Collins April 30, 2017 at 4:53 pm

    Love these tips and how you keep it real! ??

  • Reply Stephanie Mercad April 30, 2017 at 5:10 pm

    What if ur still trying to figure it out

  • Reply Dark Blue Nutrition April 30, 2017 at 5:12 pm

    Great tips Becca! It's easy to get off track, I know I'm not anywhere near perfect either and when I'm stressed and bored I eat for comfort! Trying SOO hard to eat mindfully, but it's a process. Been eating some meals based on your what I eat in a day videos and they're super yum ??

  • Reply Stephanie Mercad April 30, 2017 at 5:15 pm

    What do u suggest doing when ur blood sugar drops after eating I find it happens even when I eat things like potatoes or riced cauliflower and zucchini

  • Reply Allyssa Robinson April 30, 2017 at 6:16 pm

    wrote these tips down, put them in my planner, and I'm going to use these tips starting this week! love all of your videos!! keep it up (:

  • Reply Tanya April 30, 2017 at 6:38 pm

    thanks for the tips!! You must try these essential oils!! they are amzing!

  • Reply Macy Boggs April 30, 2017 at 6:50 pm

    I just want to start by saying I LOVE your videos! You posted this video at the exact time that I needed it! Thank you thank you thank you!!!!

  • Reply Allie’sCrewPlusYou April 30, 2017 at 7:48 pm

    Loved these tips!

    Do you use anything to whiten your teeth?!

  • Reply Sara Nazar April 30, 2017 at 8:01 pm

    Great tips thanks. I do drink lots of water but I use the bathroom like crazy and I feel my body needs more water and dehydrated is that ok?

  • Reply milanmarie April 30, 2017 at 8:14 pm

    Love your videos! Would love to see workout videos from you of what you do at the gym !

  • Reply Juju_beans April 30, 2017 at 8:18 pm

    I love how dedicated you are to youtube and nutrition, this is definitely your destined path and i'm SO glad I found your channel, your videos seriously make me so happy!

  • Reply Summer Wilson April 30, 2017 at 8:36 pm

    Another AWESOME video <3

  • Reply Elizabeth.Jillene April 30, 2017 at 9:31 pm

    How do you feel about whole30?

  • Reply Emily Sian April 30, 2017 at 10:02 pm

    Tips start at 2:00

  • Reply Olivia Ryan April 30, 2017 at 10:13 pm

    Becca, what are your thoughts on a multi vitamin every day for women our age??

  • Reply Taylor Jordon April 30, 2017 at 10:18 pm

    Love your videos! You give me so much motivation!

  • Reply Leah Tackles Disney April 30, 2017 at 11:12 pm

    I get excited buying new healthy foods, too!

  • Reply Aisha Al Khalifa خليفية وايلية April 30, 2017 at 11:29 pm

    Hi BeccaThank you for your great videos they have been such an inspiration!I have been to the gym but I didn't continue and to be honest I don't know where and how to start, what to do exactly.. may I request if you can kindly share a video on how to start with excercising, how to choose what exercises to do for beginners and how to develop in training to get fit.. Thank you so much in advance

  • Reply Felicia Mesadieu May 1, 2017 at 12:22 am

    Great Tips!

  • Reply Rachael May 1, 2017 at 12:25 am

    Just love your channel! Seriously my favorite! And SO excited to see your new kitchen when you have it complete! ?

  • Reply Emma Scott May 1, 2017 at 12:46 am

    Always the voice of reason! Simple and exactly the advice I give others as well. ??

  • Reply LinaSimonyte May 1, 2017 at 12:51 am


    Would love if you'd make a video with some tips and meals ideas for people who are struggling to consume enough calories and gain weight because of the lack of appetite.
    Whole internet is full of advices how to limit your calories so I feel that people like that are really forgotten.


  • Reply LovedHappy May 1, 2017 at 1:04 am

    loved these tips! Definitely agree with staying hydrating and staying busy definitely helps! Butttt If I have nothing to do and am too lazy, it's snack central and if I'm TOO busy it's easy to not plan well and not make the most ideal choices ? Definitely important to find that balance. Great video as always 🙂

  • Reply • Chloe • May 1, 2017 at 1:10 am

    Super helpful, thank you❤️❤️❤️

  • Reply C H May 1, 2017 at 1:25 am

    I love grocery shopping !

  • Reply Brittany Bailey May 1, 2017 at 1:38 am

    What lip product are you wearing here? It's so pretty!

  • Reply Sessy Ashok May 1, 2017 at 1:51 am

    video on motivation for fitness?

  • Reply Rebecca Anne May 1, 2017 at 2:08 am

    so helpful, thanks becca! I would love to see a video on healthy snacks. i specifically want to learn what your favorite fruit and nut mixes are❤

  • Reply Keirsten Heinlein May 1, 2017 at 2:35 am

    Not entirely related but I love your water cup! I got the teal one at Target a few weeks ago ?

  • Reply wheat771 May 1, 2017 at 2:40 am

    I've always wanted to know if what I'm eating for lunch was good. Since I'm still in high school it's really hard to have a good lunch, but I love ham sandwiches. Is eating a ham sandwich everyday for lunch okay?

  • Reply Gloria Lagroon May 1, 2017 at 2:49 am

    Hello, Becca! Thank you for sharing some of your great ideas. Would love to see "at home fitness routine" for some of us that may not have a gym membership, please. Would be greatly appreciated! Have a great week! Sending Big Hugs to you and Rosie!

  • Reply Genesis Mendoza May 1, 2017 at 2:52 am

    This was so helpful….I can't wait to get back on track tomorrow ?

  • Reply LovinggLifee May 1, 2017 at 4:33 am

    Thank you so much for making this video! I loved it! It was very helpful 🙂 like all of your videos 😉 By the way do you have any advice for someone struggling with Acid Reflux? It would be awesome if you could make a video about it I'm sure I'm not the only one suffering with this problem.. Thanks Becca! 🙂

  • Reply Teasia Battle May 1, 2017 at 5:08 am

    Fruit and nut mix is clearly becoming a new thing! Love this video & these tips.
    Anyone new to youtube like myself and want to subscribe to one anothers channels?

  • Reply House of Hutton May 1, 2017 at 11:02 am

    It's soooo hard to stay busy when you're pregnant and exhausted and just want to eat crap, ha! Plus I haven't been allowed to exercise for the past few months 🙁 I am such a lump! Last pregnancy I literally craved salad and exercise and this time I'm just a total slug ? but, love your videos Becca and these tips are so true for the regular non-preggo!

  • Reply Abby Daughtry May 1, 2017 at 2:08 pm

    Literally made myself wait to watch this until now so I could watch it at work that way I could start my Monday off right and in a good mood. Your channel is literally my all time favorite channel on YouTube so don't ever stop filming! Thank you for taking the time to educate all of us. ?

  • Reply downbntout May 1, 2017 at 2:58 pm

    That demented tinkling music has gotta stop, and I prefer vids that are more concise. Couldn't this vid have been about three minutes? Not that I want you to read every word from a script but having an outline written would help.

  • Reply Varvara Seliutina May 1, 2017 at 3:50 pm

    Anti-extreme team right here!

  • Reply Noelle Varnum May 1, 2017 at 5:02 pm

    love your makeup its beautiful! could you do ma video on getting ready? thanks!

  • Reply WLJ with April May 1, 2017 at 5:06 pm

    this video could not have come at a better time! Thank you! I have been eating bad for about a week and half. I an so ready to get back on track!

  • Reply Anchal Sethi May 1, 2017 at 5:47 pm

    Could you do a meal prep video for someone who's busy with work/trying to lose weight? Thanks!

  • Reply Cynthia Mendoza May 1, 2017 at 6:28 pm

    Thank you so much for your helpful tips! I am interested in becoming a registered dietitian. What did you major in?

  • Reply Marry Inriani Saragih May 2, 2017 at 12:19 am

    you're talk too speed?

  • Reply Heather Ellis May 2, 2017 at 1:25 am

    Wait! We're all human and make mistakes?! LOL
    Becca, this is an awesome video. Thank you for making videos that are actionable. Your videos are a breath of fresh air, and super helpful.

  • Reply Catriona Petrie May 2, 2017 at 8:44 am

    Would you consider doing a video about vitamins? As in, tablet form vitamins? Possibly an addition to the skinny series?

  • Reply Mary H May 2, 2017 at 11:19 am

    Lip color please??

  • Reply Bay DuPree May 2, 2017 at 1:07 pm

    Does Becca have a skinny video on "healthy" cereals?

  • Reply TheMindOfBrandon May 2, 2017 at 3:35 pm

    Hey Becca, I thought you want want to know that I made a video called "Why Dietician Becca Bristow Won't Go Vegan." Thanks for your inspiration by the way. I saw you dump trail mix in some yogurt in one of your videos so I tried that with some Silk soy yogurt and it was delicious!

  • Reply Mama2MissMiley May 2, 2017 at 5:42 pm

    Thanks for sharing!! When I'm trying to get back on track, I try to eat only whole foods but not really limit my portions on them. Slowly as the days pass, my hunger kind of balances itself and I start eating regular portions again. It just tricks me into thinking I'm not depriving myself.

  • Reply Brie B May 2, 2017 at 11:23 pm

    I wanna see that workout routine!

  • Reply Rebekah Lea Nutrition May 3, 2017 at 2:40 am

    Yes! We are all human! Love this video! It is so important to not go crazy and be extreme and do all of these "cleanses" and "detoxes". Love all the tips to get back on track!

  • Reply Samira Gonzales May 3, 2017 at 10:21 am

    You follow your diet religiously for a week and then break it with a weekend binge. You commit to working out more, hit the gym for two days, and then struggle to get off the couch after a long day of work. You set a vision for your career and get excited by the possibilities, only to get dragged down in everyday responsibilities and not return to your dream until months later.

  • Reply cutebutpsychobutcute 4 May 3, 2017 at 2:18 pm

    I'm 16 years old and I don't have an active life but I do 65 minutes of cardio everyday my height is 157 cm and my weight is 49.6 can I eat 2000 calories per day?

  • Reply Tori Lynn May 4, 2017 at 11:49 am

    How do you feel about organic sugar? Is it basically the same as table sugar?

  • Reply Kathy McNichol May 5, 2017 at 12:38 pm

    Great to see some places I recognize. I love Naples.

  • Reply Sheila L May 6, 2017 at 1:12 pm

    Thank you. I've learned how to restart the right way when I mess up!!! This video was very helpful.

  • Reply Lyn Manning May 7, 2017 at 12:08 am

    Love your lipstick color!! What color is it?

  • Reply ItsWendy May 7, 2017 at 8:35 am

    I love food shopping too!?

  • Reply jessica griffiths May 7, 2017 at 12:26 pm

    what are your thoughts on pizza? how bad for you is it

  • Reply Ash Gomez May 9, 2017 at 6:55 pm

    What health and nutrition books do you recommend ??

  • Reply Julia Griffin May 9, 2017 at 11:10 pm

    I love the fun music in the video! Keep doing that!

  • Reply ivi122 May 16, 2017 at 1:56 pm

    Can you do a video on keeping your blood sugar and blood pressure low….like what food to eat and tips? Thanks ❤️❤️❤️

  • Reply Debra Seiling May 18, 2017 at 4:10 pm

    Thank you for sharing all these healthy tips for getting back on track!

  • Reply Jennifer Giovanetti May 27, 2017 at 5:26 pm

    Hi Becca! Thanks for this video! So helpful. I always feel so guilty when I fall off the wagon but it's nice to know I'm not alone. Question… how much water do you drink a day? I try to drink a gallon a day. Should I be drinking more/less? Thanks!

  • Reply Amanda Smith June 1, 2017 at 11:06 pm

    so honest and real. love this

  • Reply Momma From Scratch June 14, 2017 at 3:26 am

    love that you said were human and ups and downs occur no extremes necessary!

  • Reply MegaBarnes1981 November 8, 2017 at 11:19 pm

    Thanks for the tips looking stunning as always

  • Reply Elssy Cazares December 11, 2017 at 2:13 pm

    This was great,thank you

  • Reply Coi Reyes January 3, 2018 at 5:46 pm

    Watching this after the Holiday Season. Thank you!!

  • Reply Emily A March 9, 2018 at 2:59 am

    Thank you for being real, your videos are so honest and helpful!!!

  • Reply Katelyn Hilliard March 20, 2018 at 6:19 am

    Where did you get your cup?? I have to have it!!!

  • Reply Brielle Li April 10, 2018 at 9:51 am

    craving for ice cream after eating pizza is def me

  • Reply Jess May 3, 2018 at 10:05 pm

    This gave me more energy and better health all day! I didn't believe it until i tried it either!

  • Reply maryw625 May 8, 2018 at 7:57 pm

    Awesome video, so happy and uplifting!! just what I needed during my final exams because the junk food temptation is too real and might have gotten the better of me for a couple stressful days haha

  • Reply Kevy Williams May 16, 2018 at 6:14 pm

    We don't actually need that much water.

  • Reply **** Wagner May 28, 2018 at 12:14 am

    thank you so much. i am on the verge of being obese and summer has come so soon and i am trying to lose some weight. once again thank you so much.

  • Reply Brianna M June 5, 2018 at 6:00 pm

    Love this ? I’m new just subscribed ?

  • Reply CaitlinVlogs June 25, 2018 at 12:22 am

    These tips were great! I’ve had such an off week and I’m feeling pretty cruddy about it so thank you for giving me some extra motivation!

  • Reply ayleks vert August 1, 2018 at 12:20 am

    Thanks so much !! School is in one week, and I’m trying to lose more weight

  • Reply Castiel Null August 25, 2018 at 3:07 pm

    it sure happens to me XD

  • Reply Lay 1128 September 21, 2018 at 3:28 pm

    Ah! Thank you. Just what I needed. Your video is the first one I’ve watched to begin getting back in track. Also, little tips like these help you get to the bigger changes later on. Thank you!!

  • Reply Shorty :. January 2, 2019 at 7:10 am

    Iv been Eating Like crap since Christmas eve, its been 10 days , today i was supposed to start my diet and i ended up eating all the leftovers of new years eve ?

  • Reply Fatima ALsinan January 30, 2019 at 5:16 pm


  • Reply Leah Ellyson February 15, 2019 at 2:01 am

    I can’t stop looking at her poppin lip gloss and white ass teeth

  • Reply Karen Owens May 18, 2019 at 9:33 pm

    These are awesome tips. I definitely plan on implementing your tips. Thank you!

  • Reply Sarah Pinckard June 10, 2019 at 3:26 pm

    LOVE this thank you so so much!!

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  • Reply Aaden Hayes November 21, 2019 at 12:01 pm

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