We have all done it before..... had that day, weekend, or even week of over-eating.
(image taken from here.)
This past weekend was one of those for me.. It seemed like everywhere I turned there were goodies and treats that I didn't have the will power to turn down. Come Monday did I panic because I had a number of rich chocolate chip cookies, a huge bowl of ice cream, and caramel popcorn on top of my usual calories? Nope... I just put it on the back burner and got back on track.
Here are a ideas of how you can combat your feelings of guilt when you have bitten off a bit more than you should have been chewing.
- Don't get down on yourself. Today is a new day.... Today you can get back on the wagon.... Today you don't have to overeat. Feel good about what you are going to do today!
-Know the truth about the numbers.... although you may feel like you gained a pound or two from that day's binge, the truth really is behind the numbers. Remember it takes 3,500 extra calories eaten to gain 1 pound of fat. That is a lot of chocolate chip cookies.... 25 home prepared cookies to be exact. So wipe the board clean and realize that it wasn't as bad as you felt like it was.
- Overall consistency is the key. Don't feel like you have to have a drastic cut in calories the next day. Go back to your normal amount of calories and you should be good to go. (remember my 90-10 RULE?.... we are all human and will splurge on occasion!)
-Eat a balanced diet. Avoiding breakfast will only backfire on you when you are so hungry that you overeat later in the day.
-Drink lots and lots of WATER! Strive for at least 8 cups over the day. Water will help get rid of any excess sodium that causes water retention.
-Put a little more zip in your step during your exercise program or while you at work. Stay on the elliptical or an extra 10-15 minutes..... use the stairs when you usually use the elevator.... take a walk during your lunch hour. Do whatever it is to burn an extra 100-200 calories.
The key is to STAY POSITIVE.. Just because you had one day or a couple of off-days doesn't mean you now have the right to give up on your healthy eating plan- Forgive yourself and move on!