Some thoughts and discussions from me.
Some thoughts and discussions from me.
Good morning, loves 🙂
Thanksgiving was last week (for my US readers) and I hope if you’re reading this that you enjoyed a lovely day with loved ones, some delicious home-cooked foods, and partook in new or ongoing traditions.
I may or may not have overindulged, having two types of stuffing, two types of meat, two types of potatoes, champagne, and pie. Two seemed to be the common theme. And you know what? It was great. I went to bed extremely grateful for the group of friends who now feel like family to me whom with I was able to spend the holiday. I also went to bed extremely full.
I woke up feeling the same way: very thankful and very full. Full of gratitude – and yes, also full of food. I may have “overdone it.” Thanksgiving – and the holidays in general – are a typical time when we tend to “overdo it.” It’s fine. It’s nothing about which to feel anxiety, guilt, or shame. Those emotions tend to be energy sucks and time-wasters when it comes to food.
I didn’t do the however many burpees that it takes to “burn off that turkey,” even though multiple businesses stuffed it down the throats of anyone who was on twitter or Facebook. It’s one day. It’s one meal. It’s flipping DINNER. Yes, the scale might reflect weight gain, but it’s likely entirely water weight.
I want you to know that you can indulge at social events and holidays and then get back to your normal nutritional habits the next day without doing damage to your physique, as long as you have a bit of a game plan ready.
[Tweet “5 Simple Strategies for Getting Back on Track After “Over Doing It” via @TrainerPaige”]
So, what should you do to get back on track after over doing it? (Hint: it’s NOT do 354 burpees) These are 5 strategies that work best for myself and my clients to enjoy life and its culinary adventures and then getting back on track without doing much damage.
1. Don’t try and make up for it with restriction the following day.
First of all, realize that one meal will NOT undo the hard work you’ve put in for the past day, week, month, etc. Don’t use that meal restricting calories as much as possible. You’re just going to starve yourself, and then probably overeat later, thusly perpetuating the restrict>binge cycle that’s just not productive and often harmful.
2. Put an emphasis on lots of fibrous veggies and lean protein.
On the flip side of the coin of restriction, don’t allow one meal or one day to snowball into the entire weekend, week, or holiday season. Remember that you’re only one meal away from being back in a fat burning mode.
[Tweet “You’re Only One Meal Away From Being Back in Fat-Burning Mode – @trainerpaige”]
Put an emphasis on lots of lean protein and colorful, fibrous vegetables. The protein will keep your satiety levels high, while the fibrous veggies will give you fiber, nutrients, fill you up, and give you energy naturally. Go for green smoothies, fresh vegetables, chicken, and seafood. Limit super salty foods, or processed food like anything packaged – from pasta to cookies to crackers to bread. Basically, eat a really clean diet for the next 2-3 days.
3. Get in a solid sweat sesh.
Sometimes it just feels good to sweat it out. In fact, I always feel like some of the workouts after a big meal like Thanksgiving give me more energy in the gym the next day because of the surplus calories! It’s likely a placebo effect, but I’ll take any reason to feel great in my workout.
Just as you shouldn’t restrict food to make up for overeating, it’s not wise to double or triple your workout duration or intensity to make up for it either. Get in a workout – one that you would do on that day anyway, and get your sweat on. You’ll feel better and will get a good kick in the pants of endorphins as well.
4. Get in lots of quality sleep.
Poor sleep can really affect both our cravings and our hunger levels, and getting ample sleep will ensure that our hormonal system is working as best it can. Try and get back on a good sleep schedule by turning off electronics a couple hours before bed, winding down with some bedtime rituals (reading fiction works great for me!) and going to bed and getting up and the same time every night.
5. Drink water.
You’re probably feeling a little bloated, and drinking tons of water (but not too much) will help flush out some of that bloat and water weight.
Those are my 5 simple strategies to get back on track after “over doing it” that work best for myself and my clients. Most importantly, remember that getting back on track is simply getting back to your normal nutrition routine. It’s not about the perpetual restrict>binge cycle. It’s about learning to enjoy social events that have a food culture focus without undoing progress that you’ve made thus far on your physique or health goals. xoxo
[Tweet “Getting “Back on Track” is Simply Going Back to Your Normal Routine – @TrainerPaige”]
PS – if you haven’t yet, you still have today to take advantage of our Black Friday/Cyber Monday Sale of BOTH YTP Boot Camps for $28 – as well as Online Training for 20% off!
Did you celebrate Thanksgiving? What was your favorite dish??
If you didn’t celebrate Thanksgiving, what was the best thing you ate this weekend?