You’ve been true to your diet and suddenly in one day it all goes wrong. Relax. Minor setbacks are easy to correct:

Keep eating

The one thing you never want to do is skip your next meal to compensate for a day of overeating. Skipping meals slows down your metabolism and can make you ravenous when it’s time to eat again. Choose protein and fiber-rich foods that help stabilize blood sugar stable and keep hunger in check.

Forgive and move on

Negative thoughts won’t inspire you to get back on track. Take action by making your next meal a healthy one and then focus on making good meal and snack choices. Remember, occasional slips won’t ruin your diet. A routine of healthy eating and exercise is the secret to taking weight off and keeping it off.

Eat to burn

If you overindulge, eat lighter meals that include foods that are high in fiber. Fiber has zero calories and it adds bulk to food, which is why fruits, vegetables and certain grains are so light and filling. The body also works harder digesting high-fiber foods, so eating them actually boosts metabolism.

Tame sugar cravings

If you are coming off a sugary binge you’ll likely have sugar cravings. The body metabolizes sugar quickly, which produces a sugar high followed by a crash that leaves you wanting another sugar fix.  To resist the urge for candy or cookies reach for naturally sweet fresh fruit, such as an apple, pear, or berries.

Never say never

You don’t have to swear off foods you love. You can indulge and have a skinny waist by enjoying treats in sensible portions. Example: If you love chocolate, rather than eat an entire bar pair a few squares of heart-healthy dark chocolate with slices of fresh fruit.

For more tips on healthy eating, drinking and losing weight, and for delicious high fiber meal plans and recipes, check out my latest book, The Miracle Carb Diet: Make Calories and Fat Disappear – with Fiber!

Tanya Zuckerbrot MS, RD, is a registered dietitian in New York City and the author of two bestselling diet books:  The Miracle Carb Diet: Make Calories and Fat Disappear – with fiber and The F-Factor Diet. Follow Tanya on Facebook, Twitter and LinkedIn