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You Overindulged. Now What?

Steps to take after breaking your diet in two.

A holiday feast, huge restaurant servings, and an entire carton of ice cream. Overindulgences happen. It’s hard to resist every temptation that stares you in the face. However, each new day is a chance to start fresh, commit to your health and fitness goals, and get to work.

You can expect to make a few mistakes when you’re trying to lose weight, but what can you do to make up for the setback?

Give Yourself Grace

Very few people can say they never broke a diet, so give yourself a little grace. You weren’t supposed to eat carbs but ate three rolls at dinner. It happens. Forgive yourself. Feeling guilty, mad at yourself, and seeing yourself as a failure will not fix anything. Instead of wallowing in self pity or falling into a cycle of guilt and overeating, relax, learn from your mistakes, and move forward in hope.

Drink Some H2O

Did you feel bloated after dinner because you ate too much? Wake up the next morning and drink a full glass of lukewarm water mixed with lemon. This mixture will help flush your system and relieve bloating. Then, aim to continue drinking lots of water throughout the day. Keep a water bottle nearby to remind you.

Take a Walk

It’s easy to think that if you just exercise enough you can undo all the damage you did by overindulging. Be careful of this mindset because it may be motivated by guilt over your mistake. Taking a walk after a big meal can help you feel better, speed digestion, and regulate blood sugar, but you don’t need to run on the treadmill for two hours to burn the extra calories. Just stick to your regular daily exercise routine.

Eat Clean

So you ate a Big Mac and fries, drank a large soda, and finished it off with an ice cream sundae. While it may have tasted good at the time, now you regret it. You may think you need to go on a cleanse or a fast, but doing so may only lead you to overeat again. Plan to eat clean foods the next day to give yourself a fresh start and to get back on track with your diet. Focus on whole foods that include fruits, vegetables, whole grains, and lean protein.

Don’t Take a Nap

You may be tempted to lie down and take a nap after eating a big meal. Unfortunately, napping will only slow digestion or cause acid reflux, which can be very uncomfortable. Instead, give your stomach time to feel less full before lying down.

Ask Why?

Deep down you want to be healthy and reach your weight loss goals. So why do you keep getting off track? Knowing the answer to this question can help you avoid overeating in the future. When you recognize your triggers, you can take steps to overcome them. Do you overeat because you’re bored, distracted, or depressed? Does overeating only tend to happen when you go out to eat or when you’re with certain people? Are specific foods your weakness?

Seek Help

An occasional overindulgence is normal, but sometimes overeating can turn into an eating disorder. Binge eating disorder occurs when you can’t seem to stop yourself from overeating and afterwards you feel ashamed, angry, and frustrated. These feelings lead to more overeating in an effort to feel better. Scary as this condition may be, help is available. End the cycle and repair your relationship with food by seeking help from a professional counselor.

About Training with Mr. America
About my programs: Mr. America Jason Kozma's Personal Training is a triple threat of body shaping weight workouts, precision fat-loss cardio and holistic nutrition using regular foods. Using his system, you can radically upgrade your fitness, health appearance and self-confidence. Clients routinely shed 20 pounds of body fat in eight weeks or less, increase their strength and flexibility, and achieve extreme cardiovascular fitness.

Even if you've never had success losing fat or gaining muscle before, my individually tailored program will work for you! Call now at (310) 772-5105 and find out how quickly you can get in the best shape of your life!

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