Slipped up with your eating?
Maybe you’ve overeaten and now you’re stuffed. Or maybe you just made some choices that weren’t ideal and now you feel like crap. Don’t turn it into a bigger problem.
Here’s how to reset.
The worst thing you can do after eating too much is go and burn off those calories through cardio and exercise to compensate.
Doing this just sets you up for an endless cycle of yo-yo patterns, extremes, and metabolic dysfunction and hormone imbalance.
This yo-yo cycle of overeating, restriction, exercising to burn off what you eat leads you in a downward spiral. Instead, here’s what to do next time you’ve had a little too much to eat...
Resist the urge to go and exercise/burn off whatever you are. In fact, calorie balance doesn’t necessarily work this way.
DO go about your day thereafter calmly and peacefully, if you get anxious or beat yourself up learn to practice compassion, self-trust, and letting go.
Listen to your body and wait until you’re hungry before you eat next. This may be hours later/the next day (if our metabolism is good and e have a healthy balanced relationship with food, this may be a form of fasting that is fine), or it may be much sooner (if you overeat or eat low quality foods your blood sugar and insulin may fluctuate and leave you hungry sooner because the brain and body is in need of a useable food source).
Do the 3Ps when it’s time to eat. Eat protein and produce and practice portion control/balance. Even though you may crave something quick, sugary, or carb heavy, actually consuming these sort of foods will only exacerbate the negative cycle and trigger more hunger and cravings and unstable energy. So make it a point to choose some quality lean protein like chicken, eggs, or fish, or produce like fiber rich veggies to take your hunger, reduce cravings and stabilize blood sugar. If you haven’t eaten in a while because you just weren’t hungry, you may suddenly feel extra hungry, or think that because it’s been a while you can justify eating more. However, your stomach is only the size of your fist. So practicing portion control, moderation and balance will also serve to keep blood sugar stable and fend off energy fluctuations and feeling over-full yet again.
Move a little, Rest enough. Take care of your body. Stress and anxiety, beating ourselves up for overeating, and lots of exercising/cardio to burn off calories are stressors to the body. Stress raises cortisol and when cortisol is elevated, particularly chronically, fat burning slows to a halt. Movement like light leisure walking, stretching, and yoga are excellent for easing stress though. So is simple rest and recovery. Additionally, digestion is optimal when the body is in a relaxed state. You can get this from some light movement (again NOT hours long and not so hard that you break a sweat but the opposite of this), and sleep/rest. Plus, sleep serves to reset the body and rebalance hormones like those that reduce hunger and cravings, those that burn fat, and those that help you think and function optimally. So honor your body.
Long term, seek to learn your triggers or influencers that lead you to over eat or eat foods that leave you not feeling well or experiencing guilt.
Often this is due to our thoughts, mindset, beliefs, poor preparation, mindlessness, environment, what we did/didn’t do or eat earlier leading up to the overeating episode, or a combination of these.
For more help on how to approach your eating in a healthy, balanced and sustainable way and cultivate a lifestyle that you enjoy and allows you to reach and maintain your BEST self inside and out reach out to Rachel, firstname.lastname@example.org.