WEIGHT MANAGEMENT TIPS The Holiday Overindulgence...now What?4 Way to Get Back on Track After the Holidays By: Chat Mills Another holiday season has come and gone and if you're like me it's followed by the feeling that you've maybe overindulged. For years I looked at Thanksgiving, Christmas, Easter, Memorial Day, hell, even Flag Day (which coincidently happens to be my son's birthday) as an opportunity to throw caution to the wind, let loose, and eat whatever I wanted. I would think to myself, "I'll get back after it tomorrow!" The thing is though that I didn't get back after it the next day. I didn't plan or portion my plate. I ate whatever I wanted and I paid for it with bloat, indigestion, and an upset stomach. Over time this had done a number on my waistline and my mindset. I had convinced myself that I would always be this way - fat and sassy. You know what I'm talking about, the "I'm not losing any weight anyway so I might as well eat whatever (but secretly inside I'm so wanting to make a change I could cry and most likely will when the button on my pants blows a hole through the living room window when I go to sit on the couch later)." You know, that feeling? And during this time I realized that being bloated and my desire to live a long healthy life became so much stronger than the comfortability after overeating (which actually isn't all that comfortable) that I made a change. There is hope folks and below I share my top for tips for working through the overindulgence AND how to not repeat it! Affirmation: I treat my body wellI am grateful for the opportunity to eat and drink nutritious foods that add health to my life. You Don't Need to Feel GuiltyI am all about honesty and before I can really share my tips for moving forward I have to share that none of what I have to offer works if you can't forgive yourself. I know that it is easy for me to type this out and seem so cavalier with this advice but it is only because I have gone through my own forgiveness journey that I know how important this first step is. While there are may reasons for why we choose to eat and how much we choose to eat the bottom line is that we have the power within us to make changes that add health and serve us better than the current choices we are making. And it starts with giving yourself some grace and recognizing that you need to make a change. Giving yourself permission to release the feelings of guilt, shame, and/or sadness around having overindulged will allow you to address the root causes of why you do this in the first place. I can be so fixated on the fact that I allowed myself to over do it that I don't address the why. Allow yourself the space to say. "okay, what's really going on here and what is one thing I can do about it?" In my experience, when I take the time to let go of the guilt, address the problem the solution almost always presents itself immediately. Here are four solutions that have allowed me to add health, balance my nutrition, and create habits so I'm far less likely to over do it! 1. Drink WaterWhile it may seem counterintuitive to drink water when you're bloated, this is actually the one of the best things you can do! Drinking water helps flush toxins and alleviates bloat! Remember that we can easily confuse thirst for hunger. Before eating anything start by drinking a glass of water and waiting 10 minutes. As you're getting back on track drinking more water will help you feel fuller so you're able to portion your plate better to not overindulge. There's nothing worse than being hangry and filling up your plate only realize a few bites in you've over done it! I also drink water while I eat my meal. This helps me slow my eating so I can digest food better and keeps me feeling fuller so I don't over do it. 2. Get MovingExercise is a great way to get back on track after overindulging. The key here is the right kind of exercise. You don't need to run 5-miles or workout for 2-hours to redeem yourself from over doing it. In fact, I always recommend to my clients to start simply. Taking a 15-minute brisk walk helps elevate the heart rate and burn calories. Exercise releases endorphins that contribute to the improvement of our overall mood that can help us make better choices. If your goal is to be a runner or weight lifter then more power to you but if you're not quite there yet, then incorporating a lower impact exercise routine is a great way to get back on track. 3. Make a PlanWanting to make change isn't enough. It is easy to have the feelings of motivation and desire to make the change but for goals to be made, worked through, and met then having a plan is the secret sauce. There are so many ways that you can plan out your day. I have spent many, many hours trying to figure out what's best for me and my family and because I know you're a busy person like myself I think the best way is to share what I use to plan. I plan one week at time and one day at a time in that week. If I look to the whole month I'm bound to get overwhelmed and I'll miss something along the way. Part of the planning process for me includes being more present in the moment. Life happens so fast and my children are growing up so quickly and I want to absorb as much of my time with them while I can, especially at this age. Planning one week at time allows me to focus on a short window of time, have an idea of what's coming next and stay present. This is the planner I use to help me stay organized, present, and keeping me moving towards my goals. Is this planner speaking to you? Want a FREE copy for yourself? Click here --> FREE DAILY PLANNER and start planning away! 4. Ride the WaveThis perhaps may be second to forgiving yourself in that when you are feeling the craving, you are wanting to reach for that bag of comfort food, you are ready to hit the speed dial to your favorite pizza place, something hits you and you remember how awful you'll feel after you eat that bag of chips or slice of pizza. The feelings of guilt set in like, "here we go again!" or "why do I even bother trying to eat healthy, I just don't have the time." And you give yourself permission to ignore your goals. When you set a goal, plan for that goal, and are in process towards that goal you are going to have moments of temptation. That temptation is your ego wanting to be comfortable. It is in this moment where you think, "one cookie isn't going to kill me." And while no, it won't, it also doesn't serve you while you are in process of change. It's that slippery slope of one cookie, one soda, one slice of pizza, you get the idea. So how do you ride this wave of temptation so that you don't stray from your new path? Planning is key here. For me I have backup foods and activities for when I feel the wave coming. I will almost always have strawberries and chocolate hummus so curb my sugar cravings. I'll find something do (tidy up, color, play with my kids, meditate) to distract me from the craving. I'll set a goal to drink a certain amount of water. Do I slip ever? Yeah! Duh! But I also have a plan for getting back on track and I allow myself grace to forgive myself and MOVE ON. If I spend any time on feeling sorry for myself then it's over - I just move on! You have to feel the feels on this one friends. We can't understand what it really means to be comfortable if we don't feel uncomfortable first. All In a Day's WorkAs you've probably gathered by now, if you've been following my journey for a bit, I'm a big believer in the quote, "the steps you take don't have to be big, they just need to lead you in the right direction!"
Change can happen over night, yes, but lasting change takes time. It is worth the effort to:
If you're looking for more help on prioritizing your health without having to sacrifice your other important commitments then I encourage you to look at my Live Healthy program. Within this partnership I help busy people balance their nutrition, incorporate exercise, and manage their stress so they can feel more fit, live a calmer life, manage their weight, and have more energy and making the changes they've been looking for without sacrificing the major commitments in their life. Wishing you much love, light, laughter and health in 2022! Until the next time,
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11/11/2022 04:41:59 pm
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Education on addiction for both the individual and their family is important, as understanding the nature of addiction can foster empathy and support.
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10/1/2024 07:18:41 am
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After going through a difficult loss, I had lost myself and was putting everyone and everything ahead of myself. I wanted my energy back, to find my passion for the activities I enjoy, to reconnect with my body & my inner athlete. Now that I am on that path, I teach busy people to prioritize their health so they can live a happier, healthier, sustainable lifestyle.
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