The Best Ways To Get Back In The Zone After Slacking On Diet And Exercise

We’ve all had a few days—whether over a long weekend or on a vacation—where we’ve spent time doing a whole lot of nothing. Maybe our only workouts were walks to the kitchen or to get the mail—and our only meals came from the pizzeria around the corner.

And while there’s nothing wrong with taking a break from the world for a little while—in fact, we’d even argue it’s good for us—getting back into the swing of a healthy routine afterward can be daunting.

Should you go balls-to-the-wall, hit a crazy-hard workout, and stick to super-clean eats? Or ease into your routine slowly, maybe with some restorative yoga and healthy-ish grub?

You don’t need a detox or an all-green diet to feel better—but there is a way to strategize your day so you don’t slip into a slump. From the gym to the kitchen, here’s how the experts suggest you bounce back.

At The Gym

Getting back to the gym after a few days off is tough—especially if you were on a nice lazy vacation—because it’s basically like a smack in the face that you are, in fact, back to reality. But don’t delay! “All you really need to do is restart and convince yourself—and your body—to get back in the groove,” says personal trainer Michael Blauner. C.P.T. “There’s no right or wrong way or amount of time necessary to start feeling great again.

Walk it out. Hitting the gym or cranking out a HIIT workout probably sounds terrible right now—so don’t push yourself through anything torturous. Keep it simple and head out for a walk, suggests Blauner. “That gets all the cylinders firing and quickly reminds you of how great you feel from exercise,” he says. Just set a timer or use an app to track your pace and try to hit a mile in 15 minutes or less. And put a little extra pep in your step after that first mile, if you can.

Start with what you love. If you’re feeling up to a little more than a stroll, give your body extra incentive to get back into action with your favorite workout. If you love dance, sign up for a shake-your-thang session with your favorite instructor. If you prefer strength training, hit the weight room. Focus on fun, not on burning calories.

Don’t worry about time. Your workouts shouldn’t feel like punishment for treating yourself and you don’t need to exercise for hours on end to make up for days you’ve missed. “Go with your instincts regarding how long your workout should be,” says Blauner. If 20 minutes is all you’ve got in the tank, then 20 minutes is all you’ve got in the tank. Do what you can, and as the week progresses, gradually tack on more time until you’re back to business as usual.

Follow a structured workout. When you don’t have the energy or willpower to decide what workout to do, having someone else tell you what to do might be just what you need to get your sweat on instead of crashing back onto the couch. This post-vacation workout from Blauner hits most of your major muscle groups and will jump-start your metabolism.

Need instructions for the moves? We’ve got you covered:

Move #1: Jump Squats
Start standing with feet hips-width distance apart. Lower into a squat. From the squat position, swing your arms back for momentum and push through your feet to explosively jump up into the air. Land softly and immediately lower into another squat for your second rep.

Move #2: Pushups
Start in a plank position with your hands planted on the ground beneath your shoulders and your body forming a straight line from head to toe. Keeping your core tight and body straight, bend at the elbows to lower your chest toward the ground. Then slowly push through your hands to push back up to the starting position.

Move #3: Seated Rows
Hold a moderately heavy dumbbell in each hand. Sit up straight with your feet flat on the floor and your abs engaged. Lift your arms to hold the dumbbells out straight in front of you with palms facing in. Squeezing your shoulder blades as if holding a tennis ball between them, row the dumbbells back until your elbows are behind you. Then extend your arms back to their original straight position.

Move #4: Bicep Curls
Stand with feet hips-width distance apart. Hold a dumbbell in each hand with your arms down by your sides and palms facing up. Keeping them close to your sides, bend at the elbows to curl the dumbbells up toward your biceps. Slowly lower down to return to start.

Move #5: Low Plank
Adjust the regular plank position by lowering down so that your elbows are planted on the ground beneath your shoulders, and your hands are flat on the floor in front of you. Your body should form a straight line from your head to your toes. Engage your core and shift your weight forward slightly. Hold for 30 to 60 seconds.

Move #6: Mountain-Climbers
Start in a plank position. Engage your abs and quickly drive your left knee in towards your chest. Return your right leg to the starting position as you quickly drive your right knee in toward your chest. Continue quickly alternating for 15 reps on each side.

Move #7: Sit-Ups
Start lying on your back, with your feet flat on the floor and your arms crossed over your chest. (Locking your hands behind your head can strain your neck.) Engage your abs and drive your chest forward to sit all the way up. With control, lower back to the starting position.

In The Kitchen

As much as we enjoy our favorite treats, eating them for days straight can leave us feeling bloated, puffy, and tired afterward. And, when we eat way outside our norm for more than a few days (like we would on a long trip), then it’s common to come home with a not-so-happy digestive system, says clinical nutrition coach Ariane Hundt, M.S.

Related: 5 Foods That Could Be Messing With Your Gut

If you just want to feel like your best self again stat, that’s reasonable—but you’ll need to be patient. “One full day of indulgences—like lots of starches, sugar, and alcohol—may take two to three days to undo, so be patient and focus on re-balancing your diet.” Here’s your plan of action:

Increase your water intake. Your body tends to hold onto water after indulgent meals, so drinking a lot of water can help re-balance the electrolytes in your system (like sodium) and nix the bloat, says Hundt. Keep an eye on your urine and make sure it’s always pretty close to clear, she says.

Load up on fibrous veggies. In addition to avoiding sugar, noshing on fiber-filled veggies can help free you from sugar spikes and get your blood sugar back into balance, says Hundt. Fiber helps keep your digestive system moving and can help you get that leftover junk out of your system, she explains. Broccoli, asparagus, cucumbers, and mixed greens are especially good choices.

Related: Shop a selection of foods and drinks to support healthy eating.

Eat protein regularly. “Protein is the most satiating nutrient and the most helpful in preventing an appetite surge,” says Hundt. Try to eat lean proteins, such as chicken, lean grass-fed beef, and pasteurized eggs consistently throughout the day. Eat a serving of protein about every four hours to keep your energy and appetite balance, Hundt recommends.

Step away from the sugar. Sugar can create blood sugar imbalances that translate to major energy highs and lows, says Hundt. Post-sugar energy crashes can just make you—you guessed it—reach for more sugar, which is the last thing you need when trying to get back into your routine. Limit the sugar (and refined carbs) you eat and drink and reach for protein, instead. “Grab a few turkey slices, eat an extra side of chicken breast with lunch, or drink a protein shake,” she suggests.

Hundt designed the following one-day meal plan with these tips in mind, to help you feel like your usual self as soon as possible.